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Messages - Coges

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1486
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 10, 2017, 07:31:26 pm »
10/01/17 – 8.30pm
Bw - 88.9 (lightest in ages)

Shoulder & Scap preparation

Incline Bench- bar x 10, 40 x 5, 50 x 3, 60 x 6, 55 x 8, 50 x 10
Chins- bw x 5, +5 x 3, +10 x 4, +5 x 5, bw x 6

Red Band Tricep Pushdown x 15, 15
BB Curl- Bar x 15, 15

Worked on the following stretches for around 10 mins each
Tailor pose, hip flexor & standing bent leg pike

Didn’t have a great deal of time or energy so couldn’t fit in as much as I wanted for BAS day. Will get the rest of the workout in during my SAS day tomorrow.

1487
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 09, 2017, 05:25:36 pm »
Quote from: Leonel on January 09, 2017, 09:36:56 am
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.

Yeah it's unbelievable. I immediately thought he's on the gear which he has stated categorically that he isn't but he was also an elite swimmer and a team GB water polo player so obviously has a good background.

1488
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 09, 2017, 03:22:59 am »
09/01/17 - 6pm

3.33km run in 19.54. Average pace 5.58 min/km.

Don't have a heart rate monitor yet and wanted to stay pretty low so aimed for 6min/km. Seemed to go pretty well. Also noticed that after yesterday's squats that I felt my glutes and hams doing most of the work. This was cool. Also noticed that I run much better when I have active feet and ankles. When I actively prepare them for the stride as opposed to just running my pace was better for the same effort and there was no collapsing. Was a pretty cool feeling. So far the cardio is off to a good start.

1489
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 09, 2017, 03:16:45 am »
Quote from: adarqui on January 09, 2017, 01:41:15 am
Quote from: Coges on January 08, 2017, 06:34:48 pm
08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.


nice! you going to track your aerobic work on strava by any chance? It'll make it more fun IMHO, running data is fun & you'll be able to track your progress real nice on there.

by gymnastics stuff, I assume you mean ACTUAL gymnastics stuff? You're already doing calisthenics stuff.. will you do that at a facility or at your home?

Also as far as aerobic work and legs goes.. initially you will probably feel it interfere, especially after a 60 minute run (once you work up to that). But really, after a few weeks of consistently working through any fatigue, you should adapt. I've always believed that; and experienced it, look at yesterday vs today's training for example (18 mile run yesterday, very strong high rep heavy lifting today). I think alot of the preconceptions we are fed make us think "we'll always feel bad after long cardio". But really, it isn't the case. I feel bad IMMEDIATELY after long cardio, and until I sleep.. but after I wakeup, i'm fine. Just need to to know you'll be fine if you just stick with it.

Cardio + Lifting + Calisthenics/Gymnastics + Prehab/Movement + Stretching/Recovery covers alot.

word!!

200kg no problemo  :P

Yes to the tracking. Just did a 3k run and once I figure out how I'll get it on strava. And yeah I think you're right. It's been this massive preconceived idea that cardio wrecks you. Reading a Joel Jamieson book last night and apparently a lot of the initial studies used cardio in excess of 90 minutes to show detrimental effects to lifting. His advice if you're doing it straight after lifting is to limit it to less than 45 mins. Nothing wrong with more on different days though. Also, I've come across Ross Edgley. Not sure if just genetic freak or not but check him out. He is running 30 marathons in 30 days (on a Bulldog self propelled treadmill), can bench 180, squats 200+, does muscle ups with 25kgs attached and did a sprint tri with a 45kg tree branch attached to his back. An absolute beast but also fit as fuck. 



With regards to the gymnastics thing I should clarify it's more gymnastics strength training and not actual gymnastics training. I do want to get into a facility at some stage for some basic level coaching but my training is more on the strength level side. Front lever, handstand, one arm chin, muscle up, etc.

Yeah I'm actually liking where my training is headed. I think it's going in the right direction and I'm happy with it so far.

1490
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 09, 2017, 03:05:42 am »
You definitely need a good gym. Somewhere where they preach technique over strength otherwise it's just a shit fight and injuries happen all the time.

1491
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 08, 2017, 11:42:58 pm »
Quote from: LBSS on January 08, 2017, 11:15:43 pm
Quote from: Coges on January 08, 2017, 08:24:27 pm
Did you end up trying BJJ or not yet? It's an addictive martial art/sport. I am starting up once normal life resumes at the end of Jan.

haha no i posted that update last night and the only things i've done since are watch "tinker, tailor, soldier, spy," have sex, sleep, eat breakfast, and come into the office. i'm on the forum as a way to avoid looking at my email, which is predictably terrifying after two weeks away.

BJJ will have to wait until my finger is well enough to grab with.

Nice. 3/5 ain't bad.

Cool. Not sure if you've already seen it but if not check out the Gracie Breakdown YouTube channel. Some very cool content.

1492
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 08, 2017, 08:24:27 pm »
Did you end up trying BJJ or not yet? It's an addictive martial art/sport. I am starting up once normal life resumes at the end of Jan.

1493
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 08, 2017, 06:34:48 pm »
08/01/17

AM Session-
Scap prep, wrist prep, bodyline drills (core is so weak)
Chest to Wall Handstand- 10s on/50s rest x 5
Planche lean- 5s x 5
Tuck front lever- 5s x 5 (had two great sets and 3 ordinary ones)
Ring Push Up support position- 30s x 2

PM Session-
Ido Squat routine 2
Squats- bar x 10, 60 x 5, 80 x 5, 90 x 4, 80 x 7, 7
Reverse lunges- 20kg x 8, 8
KB Swings- 16kg x 20, 20, 20

Rolled out the hip flexors, quads, IT band, calves, QL, upper back and lats before bed.
Squats felt good. Had plenty in the tank but am taking it slow this year. I will look to get back to 120-130 in 5kg jumps and progress from there using 2 or 2.5kg jumps. As I’m looking to increase my work capacity I will be including some pure aerobic work over the next 8 weeks and this should help me with my recovery and also get me to that 120-130 mark. From there I will be including some higher intensity work and will take it a bit slower on the squat progression.

Jury is still out on the inclusion of some of the gymnastics type work in the routine, mainly planche work. I don’t have the commitment to train for this at the moment but feel like I should have it in there as I will look back in a year and wish I had been doing it. Will see how this goes.

As far as structure goes I am looking at the following:
Day 1: Bent Arm Strength
Day 2: Straight Arm Strength
Day 3: Jumps/Legs
Day 4: Rest/Active Recovery
Repeat

Alongside this will be 3 aerobic sessions in the 20-60 minute range. I’m pretty excited to see how this goes. I’m looking to establish a daily morning routine (not just for exercise purposes) which would include something like a floreio/equilibre session for 30-40 mins or something like that. Based on HR during these morning sessions they could take the place of an aerobic session too.

1494
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 08, 2017, 06:17:46 pm »
Quote from: adarqui on January 06, 2017, 02:18:42 pm
Quote from: Coges on January 06, 2017, 04:08:52 am
Double posting cause I forgot how to multi-quote  :uhhhfacepalm:

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.

nah it makes sense.. as far as the 'increasing weights too fast being handled by the first two', ya if you are eating a bit over maintenance it should help.. you don't always need to 'over eat', but the day before important sessions it usually helps. Under eating in general will lead to breakdown. But as far as tendons go (tendinous injuries/overuse etc), that probably has more to do with simply how fast you are ramping up or how hard you are pushing yourself, irregardless of #2; #1 should help more here though.. especially "sleep". Proper sleep becomes crucial. Recovery methods are definitely important, one perhaps being recovery workouts themselves - higher rep very light work to improve blood flow to these muscles etc........ Or complete rest with just contrast showers + light stretching. I'm still on the fence about foam rolling and such ... I've had both positive and negative experiences with that. I've also had positive and negative experiences with stretching but, that's usually me stretching too hard (like an idiot).

I like planned deloads.. otherwise, us addicts won't deload. I only deload when I get injured -> which means I need planned deloads.

I think one thing that works well is, say you're pushing squat but you do start feeling some things creeping up .. Immediately switch from squat emphasis to RDL emphasis, while putting squat on maintenance or slightly below maintenance intensity. Bouncing around isn't the most efficient way to make gains, but, it is one of the most effective ways at avoiding overuse injury while focusing on weaknesses in the meantime, etc. It's almost as if you have to master "parry and attack" if you are "injury prone" like we are.. It's best not to get injured in the first place but sometimes stuff does pop up out of nowhere.. So if squat is on the verge of wrecking us, time to move to RDL and such etc. You do stuff like this already, but, maybe need to do it a little earlier before the aches/issues intensify.

As far as tiny gains go .. I've subscribed to that ideology many times; i'm also doing it right now. If you notice I haven't added weight to any of my lifts, since lifting. I'm pretty much sticking to these weights and improving my total reps, reps per set, reducing recovery time between sets etc.. so ya basically more of a work capacity training style right now. Pushing the weights up would be risky given the volume on my runs etc. Not sure how my body will respond to higher intensity so I need to phase this stuff in over a much longer period.

dno, 2 cents so far.

pc!

I'm going to try a different stretching idea that I've come across recently. It's basically only stretching 1-2 times per week but making those stretching sessions proper sessions and giving it the time it deserves. The rest of the week is limbering or probing ranges of motion to find out what's sore, tight, etc, and giving those areas some minor work. Seems to lighten the whole stretching/SMR burden by making it more focused.

I like the parry and attack idea. I've always been afraid to stop doing something I'm having success in for fear of going backwards and then I get injured and go backwards anyway. 2 steps forward 1 step back is probably a good compromise.

Yeah I'd noticed your squats had stayed at the same weight for a while. I think I'm getting on the tiny gains bandwagon too. If I can push my squat by 2kg a week that's potentially 100kg over the course of a year (lol). Increasing my work capacity now will have massive benefits on the other end though so happy to take more time and spread the load. I'm really warming to the idea though. I also like that I can still test my 1RM every once in a while anyway if I feel the need for an ego boost.

1495
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 08, 2017, 06:08:05 pm »
Quote from: Mutumbo000 on January 06, 2017, 04:21:31 am
Sounds like you had a great holiday!

I suffered the same broscience fear of cardio as well when I first started lifting weights. Like you I was really skinny and believed all the dogma, which in hindsight was terrible for my rugby.

The worst thing is I've known it wasn't right for years but have largely ignored myself because I just didn't want to do it. I mean it's plainly obvious when you look at any AFL player that huge amounts of "cardio" won't impact on your #gains. Even local footy players carry serious muscle while being super fit.

1496
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 06, 2017, 04:08:52 am »
Double posting cause I forgot how to multi-quote  :uhhhfacepalm:

I have a few thoughts on why I keep getting injured.
- The first is the lack of time spent on recovery. Whether that's stretching, massage, sleep, ice/heat therapy, etc.
- The second really ties into the first anyway and that's proper nutrition. I get a few good days in a row but struggle to string together weeks. I am estimating that I have been under eating by a decent amount the last few years. Again, I can get a few good days and maybe a week but then getting consistency is the struggle.
- The third is pushing the weight up too fast and not being patient enough. I'm not sure this is such a big problem providing I get the first two right. Also, the focus of the next 2-3 months is going to be getting the work capacity up. I will  progress slower but I think I will still be able to get the squat back up to the 140ish range and the deadlift back up around 170-180. I remember reading something about tiny gains last year which is basically adding 1-2kg or 1 rep per week. Sounds interesting and something I may investigate.
- The last thought is that I don't deload properly or at all and maybe need to look at that every 4-6 weeks.

Let me know what you think? I.e. am I talking complete shit, making sense or some merit.

1497
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 06, 2017, 04:00:11 am »
Yeah man sharks are somewhat of a concern. They are more prevalent in other areas of the country and even where I was (Phillip Island) the beaches I visit have not had too much shark activity in quite a few years. There are seal and penguin colonies at the other end of the island and I would be more concerned out there. Have surfed with a few dolphins before which was cool after that shit yourself moment when I thought it was a shark.

It is awesome surfing when you realise how much you are at nature's beck and call. I'm an average surfer (advanced beginner) so it's not like I'm getting into any massive surf or anything. I caught a few bombs though which is pure exhilaration.  Waves would have been at my head height.

1498
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 06, 2017, 02:15:54 am »
First session for the year. It was a small one but glad to be back into it and I certainly worked up a sweat. Probably more to do with the 34 degrees than the workout but whatever lol

Shoulder warm up and scap preparation & Ido’s squat clinic routine

20m Circuit-
Chin up ecc (ALAP), Ring dip ecc (ALAP), Cuban rotation x 5

Got through 8 rounds. Sweating bullets. Decent fatigue on dips and Cuban rotations.

Will stretch and do some SMR later.

Still working on a plan. It’s pretty much set but I’m going to just start doing it and if I like it will formalise something on paper as far as goals/intentions go. The overriding plan is to do whatever I want to do. I have set myself constraints in the past depending on what sport/activity I was doing. I’m not setting those limits on myself now which feels pretty cool.

1499
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 06, 2017, 02:15:30 am »
Happy new year everyone!!!

Did almost nothing except surf and relax the last week. Haven't surfed for at least 3-4 years and it was fantastic/unsettling at the same time. As much as I love surfing I am mildly terrified by deep ocean water. The fear is 100% related to my current level of fitness/perceived level of fitness and my fear of floating to Tasmania. Anyway, I surfed beach breaks fro the most part and was never too far away. Here's my boards in case anyone is interested. I used the McTavish (8'1) as the surf really wasn't big enough for the shorter board. I'm also more partial to longboarding at the moment.



Was a great week though and has rekindled my want to surf and be fit enough for surfing. A large part of 2017 for me will be getting fit enough to do things. I've neglected "cardio" for long enough even though I can run out a game of basketball I'm really not that fit for too many other activities. I bought into the whole cardio eats muscle dogma many years ago and as a skinny guy who has struggled to build muscle it rang true. Anyway, I expect to be logging much more on my efforts to bring my overall fitness capabilities up a notch. Alongside that the gymnastics training will stay, select weightlifting and some basketball and martial arts will work their way in. And stretching of course.

2017 is going to be an exciting year.

Edit- my motto for 2017 is Action. Instead of trying to plan the perfect situation, just fucking do something.

1500
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 30, 2016, 03:05:28 pm »
Quote from: adarqui on December 29, 2016, 06:27:47 pm
Quote from: Coges on December 29, 2016, 05:53:21 pm
Quote from: adarqui on December 29, 2016, 01:19:55 am
Quote from: Coges on December 28, 2016, 07:53:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.

damn.... :o

Lol. I think it's my coping mechanism. If I can't do it I write it out of my mind.

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