1471
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 17, 2017, 08:06:56 pm »
Mate you're killing it on the squats. Loving this progress.
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1472
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 17, 2017, 08:04:30 pm »
I might have missed something earlier but what's with the grip issues on your push press? I tried to find a Klokov video that I saw a few years back on technique but here's a hookgrip vid of him push pressing up the to 185 of something. Grip and setup seems fairly straight forward.
<a href="http://www.youtube.com/watch?v=WJeWms-6-2Q" target="_blank">http://www.youtube.com/watch?v=WJeWms-6-2Q</a>
1473
Pics, Videos, & Links / Re: beast
« on: January 17, 2017, 01:37:20 am »
Damn...barbell hurdle jumps. One to remember for later.
1474
Pics, Videos, & Links / Re: beast
« on: January 17, 2017, 12:00:54 am »i literally just said "oh my god" out loud.
Lol. I pretty much did the same thing. The rest of his vids are pretty crazy too. Imagine doing shit like this at your average gym
1475
Pics, Videos, & Links / Re: beast
« on: January 16, 2017, 08:25:50 pm »
Not sure if he's been posted before. Some ridiculous stuff on his IG:
90kg TGU
90kg TGU
1476
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 16, 2017, 05:05:26 am »
Didn't train yesterday so double session today. My wife did the Two Bays Trail run in Vic. Where she once took me for an ill-fated bike ride/run. She's been struggling a bit since the half iron but pretty much smashed it in 3:02 which was around 6.30/km pace. We had burgers and beers when she got home hence no training.
16/01/17 - 4.30pm
Scap & shoulder prep, wrist prep
Bodyline drills- getting better here
Circuit x 3
CTW handstand x 20s
Tuck Front Lever x 5s
Planche Lean x 5s
Squats-
bw x 10, 60 x 5, 80 x 5, 90 x 3, 100 x 5 (was meant to do 95- forgot- 100 was pretty easy though)
Ended with some good piriformis/HF stretches and some front splits. Given it was 31 degrees here I got pretty low. Going to be 38 here tomorrow. Might have to try again or work the pancake some.
16/01/17 - 4.30pm
Scap & shoulder prep, wrist prep
Bodyline drills- getting better here
Circuit x 3
CTW handstand x 20s
Tuck Front Lever x 5s
Planche Lean x 5s
Squats-
bw x 10, 60 x 5, 80 x 5, 90 x 3, 100 x 5 (was meant to do 95- forgot- 100 was pretty easy though)
Ended with some good piriformis/HF stretches and some front splits. Given it was 31 degrees here I got pretty low. Going to be 38 here tomorrow. Might have to try again or work the pancake some.
1477
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 14, 2017, 06:43:49 am »
13/01/17
250m swim. Went in expecting to do more but struggled to keep HR low as I was struggling with breathing mechanics. It's a hard one to be able to swim slow enough to keep HR down and manage breathing. A few of the laps almost ended up feeling like sprints. All good though. Will swim again next week and go for 500. Working up to 2k while keeping HR decent would be great.
14/01/2017- 6.30pm
Shoulder & scap prep, int/ext rotation
Incline Bench-
bar x 10, 40 x 5, 50 x 3, 62.5 x 6, 57.5 x 8, 52.5 x 10
Weighted Chins-
bw x 5, +5 x 3, +12.5 x 4, +7.5 x 5, +2.5 x 5
Circuit- 3x through
Chin ecc max time
Ring Dips ecc max time
Cuban rotations- 10kg x 5
Circuit- 2x through
BB Curl x 10 (bar only)
Red bank tricep push down
Banded standing reverse fly
Interspersed the workout with hip flexor stretches and some PVC pipe action on the calves. Absolutely smashed my left knee on the door frame afterwards though which is a bitch. Hurts like hell.
Felt pretty good. Incline bench and chins felt strong. Really taking it easy on the dips which are coming along nicely. Will incorporate some concentric reps in shortly and see how I progress from there. Once I have completed this 8 week block, and provided dips are still pain free, I will move them to the primary exercise on BAS day.
250m swim. Went in expecting to do more but struggled to keep HR low as I was struggling with breathing mechanics. It's a hard one to be able to swim slow enough to keep HR down and manage breathing. A few of the laps almost ended up feeling like sprints. All good though. Will swim again next week and go for 500. Working up to 2k while keeping HR decent would be great.
14/01/2017- 6.30pm
Shoulder & scap prep, int/ext rotation
Incline Bench-
bar x 10, 40 x 5, 50 x 3, 62.5 x 6, 57.5 x 8, 52.5 x 10
Weighted Chins-
bw x 5, +5 x 3, +12.5 x 4, +7.5 x 5, +2.5 x 5
Circuit- 3x through
Chin ecc max time
Ring Dips ecc max time
Cuban rotations- 10kg x 5
Circuit- 2x through
BB Curl x 10 (bar only)
Red bank tricep push down
Banded standing reverse fly
Interspersed the workout with hip flexor stretches and some PVC pipe action on the calves. Absolutely smashed my left knee on the door frame afterwards though which is a bitch. Hurts like hell.
Felt pretty good. Incline bench and chins felt strong. Really taking it easy on the dips which are coming along nicely. Will incorporate some concentric reps in shortly and see how I progress from there. Once I have completed this 8 week block, and provided dips are still pain free, I will move them to the primary exercise on BAS day.
1478
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 14, 2017, 06:32:18 am »
Had a few beers PWO with dinner and was a really relaxing night.
+1 for this. i had a few friends over last night to play a game and drink some wine. relaxation is good.
Hell yeah. There's a lot to be said for those benefits of alcohol (not abused obviously).
1479
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 14, 2017, 06:26:45 am »Defo, im doing a few trips over the 6 months so im sure we can fit in a training sessh next time. you guys have some nice gyms there too! Im jealous. Went to a Derrimut and it was dope.
Yeah the Derrimut gyms are sick. I have one 10 mins from my place and it's only $5 for a casual visit which is nuts for the type of gym it is.
1480
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 12, 2017, 05:43:24 pm »
12/01/17- 7pm
Quick warm up. Was super hot and I felt ready to go pretty quickly.
RDL- bar x 10, 60 x 5
Deadlift- 80 x 5, 100 x 5, 120 x 5
BSS- bw x 10, 10
Focused on really feeling this movement. I felt it through the left leg far more consistently than the right. Don’t know if this is due to the trailing leg or working leg yet. Not going to load these too much too soon.
Glute Finisher Circuit-
Backwards lateral band walks x 30 x 30
Banded glute bridge x 30, 30
Had a few beers PWO with dinner and was a really relaxing night.
Quick warm up. Was super hot and I felt ready to go pretty quickly.
RDL- bar x 10, 60 x 5
Deadlift- 80 x 5, 100 x 5, 120 x 5
BSS- bw x 10, 10
Focused on really feeling this movement. I felt it through the left leg far more consistently than the right. Don’t know if this is due to the trailing leg or working leg yet. Not going to load these too much too soon.
Glute Finisher Circuit-
Backwards lateral band walks x 30 x 30
Banded glute bridge x 30, 30
Had a few beers PWO with dinner and was a really relaxing night.
1481
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 12, 2017, 05:25:43 pm »When are you going to be in Melb? I'm away for the next week but if you're here in mid Jan it would be a shame if you, me and Acole didn't at least catch up.
x2, definitely keen for that if it works.
Flew back yesterday! I wasn't going to be around mid jan :/ Stepped on scales this morning with some trepidation, expecting some setbacks but was surprised to see the scale read 79.xx before stabilising on 80.0kg! Which is or was my goal weight for end of 2016 .. so i managed to do okay given the circumstances of plentiful of food and little activity over the 31st-10th period. But im prob a bit fatter than id like and less muscular than id like so it's bitter sweet. Still, back into it today. Wanna get to 79.0kg leanish and squat 6x130kg warmups again then add ccreatine etc and try get 6x140kg@80kg. Want a decent push press, around 5x90-100kg would be dope. And when my foot is healed, go hard on conditioning... that sets the agenda for the year..
Hey mate. Shit that we missed you. Maybe next time.
1482
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 12, 2017, 01:01:35 am »
Putting a rough guideline here for my training going forward:
Day 1- Bent Arm Strength-
Incline Press/OHP RPT (alternating each workout)
Weighted Chins RPT
Chin Ecc, Dip Ecc, Cuban Rotation (till I can consistently hit 30s ecc for both)
Resilience work-
Bi/Tri/Shoulder pump work
Day 2- Straight Arm Strength-
Wrist, shoulder, scap preparation
Bodyline Drills
Handstand (either chest to wall or kick ups- add in max holds too)
Front Lever & Planche progression
L-sit/hanging leg raise progression
Day 3- Leg Day-
Jumps
Back Squat/Deadlift (alternating- yeah I know DL is back too but whatever)
Single Leg Exercise (lunge, BSS)
Glute finisher (these need some attention)
Day 4- Active Rest Day-
Run/Swim/etc (LISS)
Will also include HICT (high intensity continuous training). Super interesting concept developed by Joel Jamieson. Can throw this in on active rest or any other day really.
2 days of dedicated stretching per week with daily limbering and SMR work.
Rinse. Repeat.
So it’s an 8 day training cycle and the first block will be 8 cycles. The plan is to work my way up through the intensities once a decent aerobic base has been built and continue to grow my work capacity.
Goals- First 8 week block-
Squat 90 x 4 – 130 x 4
Deadlift 120 x 5 – 160 x 5
Incline Press 60 x 6 – 80 x 6
OHP???
Weighted Chins +10 x 4 – +25 x 4
Dips- consistent, pain free reps at bodyweight.
Most of these are just regaining lost strength which I’m assuming will be mostly neural and should come back fairly easily, or at least has done so in the past.
No huge goals for the GST stuff. Just training them consistently and not caring too much about progress. I would suggest that as my bodyline drills progress and my core gets stronger along with scap strength this will be a huge benefit in itself.
As far as work capacity and cardio goes it’s the same consistent approach. The goal of the first block is to build my aerobic base. I would like to comfortably run 5k in around 25 and maybe push for a closer to 20m time depending on my adaptation but neither of these really matter. It will be in the 2nd block that I will look to increase my times significantly with some higher intensity work added in. I do have a massive hill that I want to run once every couple of weeks especially given its summer and I can take advantage some sunshine.
When I write it out like that it looks fairly intensive but doesn’t feel so when I’m doing it. I do still want to train establish an AM training routine including some meditation, training and work before the world starts but I’m sleeping like a log right through now and struggling to get out of bed anyway.
Hope that actually made sense.
Day 1- Bent Arm Strength-
Incline Press/OHP RPT (alternating each workout)
Weighted Chins RPT
Chin Ecc, Dip Ecc, Cuban Rotation (till I can consistently hit 30s ecc for both)
Resilience work-
Bi/Tri/Shoulder pump work
Day 2- Straight Arm Strength-
Wrist, shoulder, scap preparation
Bodyline Drills
Handstand (either chest to wall or kick ups- add in max holds too)
Front Lever & Planche progression
L-sit/hanging leg raise progression
Day 3- Leg Day-
Jumps
Back Squat/Deadlift (alternating- yeah I know DL is back too but whatever)
Single Leg Exercise (lunge, BSS)
Glute finisher (these need some attention)
Day 4- Active Rest Day-
Run/Swim/etc (LISS)
Will also include HICT (high intensity continuous training). Super interesting concept developed by Joel Jamieson. Can throw this in on active rest or any other day really.
2 days of dedicated stretching per week with daily limbering and SMR work.
Rinse. Repeat.
So it’s an 8 day training cycle and the first block will be 8 cycles. The plan is to work my way up through the intensities once a decent aerobic base has been built and continue to grow my work capacity.
Goals- First 8 week block-
Squat 90 x 4 – 130 x 4
Deadlift 120 x 5 – 160 x 5
Incline Press 60 x 6 – 80 x 6
OHP???
Weighted Chins +10 x 4 – +25 x 4
Dips- consistent, pain free reps at bodyweight.
Most of these are just regaining lost strength which I’m assuming will be mostly neural and should come back fairly easily, or at least has done so in the past.
No huge goals for the GST stuff. Just training them consistently and not caring too much about progress. I would suggest that as my bodyline drills progress and my core gets stronger along with scap strength this will be a huge benefit in itself.
As far as work capacity and cardio goes it’s the same consistent approach. The goal of the first block is to build my aerobic base. I would like to comfortably run 5k in around 25 and maybe push for a closer to 20m time depending on my adaptation but neither of these really matter. It will be in the 2nd block that I will look to increase my times significantly with some higher intensity work added in. I do have a massive hill that I want to run once every couple of weeks especially given its summer and I can take advantage some sunshine.
When I write it out like that it looks fairly intensive but doesn’t feel so when I’m doing it. I do still want to train establish an AM training routine including some meditation, training and work before the world starts but I’m sleeping like a log right through now and struggling to get out of bed anyway.
Hope that actually made sense.
1483
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 11, 2017, 07:49:27 pm »
11/01/2017- 7.30pm
Bw- 89ish
Scap prep, wrist prep & bodyline drills (need to do these bodyline drills daily)
Circuit x 5
Handstand kick up x 5
Tuck front lever x 5s
Planche lean x 5-10s
Circuit x 4
Chin up ecc x 20-30s
Ring dip ecc x 15-20s
Cuban rotation- 10kg x 5
Had some really good moments this workout. The tuck FL is really hit and miss but one set felt perfect and was almost in an advanced tuck position. Same with the handstands. On two different sets I kicked up to the wall but was able to hold a 3-4s freestanding handstand prior to hitting the wall. Good motivation to keep this work going.
Bw- 89ish
Scap prep, wrist prep & bodyline drills (need to do these bodyline drills daily)
Circuit x 5
Handstand kick up x 5
Tuck front lever x 5s
Planche lean x 5-10s
Circuit x 4
Chin up ecc x 20-30s
Ring dip ecc x 15-20s
Cuban rotation- 10kg x 5
Had some really good moments this workout. The tuck FL is really hit and miss but one set felt perfect and was almost in an advanced tuck position. Same with the handstands. On two different sets I kicked up to the wall but was able to hold a 3-4s freestanding handstand prior to hitting the wall. Good motivation to keep this work going.
1484
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 11, 2017, 06:03:08 pm »Besides the fact that I would physically not be able to even complete 1 marathon let alone 30 in 30 days... my mind couldn't handle the boredom of running marathons on a treadmil. That's some high level zen shit right there.
Agreed. Pretty sure he's watching movies while he does it though so it might not be too bad.
1485
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 11, 2017, 06:02:41 pm »Damn this guy is sick... like wtf a treeathlon and 30 marathons in 30 days?!! He's definitely very muscular for doing a lot of endurance training.
30 marathons in 30 days..... on a TREADMILL (self propelled, but still.. same spots for 26.2 miles).
speaking about mastering monotony, 30 marathons in 30 days on a treadmill would make you a grandmaster of monotony.
Surprised I couldn't find him on athlinks.com (usually has data on people for official races).
I personally would like to get back to being able to run 20+ miles every run (during my aerobic buildup/strength phase i'm on).. so theoretically I could try to do 15 marathons in 30 days, once I get back to that level. I'm forcing myself not to run on consecutive days (to recover better and push myself harder) now that i'm doing long runs. Would be cool.. One of my goals is to be able to hit 80 miles in a week on 4 runs: sun (20), tues (20), thurs (20), sat (20).
Damn 80 miles in a week. That's huge mileage. How does that go with stress on the body?
I'd just love to be able to do a sub 20 5k, sub 45 10k while squatting and pulling double bw. lol.
Yeah I don't think you'll find him on those sites. From what I understand after listening to a few interviews he pretty much does these type of events as stunts to raise money for charity and to raise his profile.