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Messages - Coges

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151
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 24, 2020, 05:00:08 pm »
Tuesday 24/11/2020

Super Quick Strength Session

Bench (flat back/no arch, scaps free to move)- EMOM

Warm Ups- bar x 10, 40 x 5, 60 x 5,

Working Sets- 5x3@75, 2x3@70, 3x3@65, 3x5@60



152
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 23, 2020, 03:08:00 pm »
Friday 20/11/2020

No training


Saturday 21/11/2020

No training


Sunday 22/11/2020

Strength

Bench (no arch)- bar x 10, 40 x 10, 60 x 5, 70 x 5, 5, 5

Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 5, 5

Cardio

4k run with the doggo @6:37/km pace


Monday 23/11/2020

Strength

Tib/Calf Series

Squats- EMOM- bar x 5, 40 x 5, 65 x 5, 85 x 5, 105 x 5 (+5kg on last week- oly shoes and knee sleeves)

ATG Split Squats- bw x 5, 25 x 5, 50 x 5 (first time hitting 50x5 on right leg- oly shoes though)

Seated GM- bar x 5, 40 x 5, 50 x 5 (lower back was fatigued and sore- didn't push this at all)


153
Happy birthday mate. Ah 34...to be young again.

154
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 19, 2020, 03:19:59 pm »
Thursday 19/11/2020

Strength

Deadlifts- 1 min rest between sets
20 x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 5, 130 x 5 (top set was mixed grip and pretty easy)

Nordic- 5 x 5- worked down to last set using 3" of elevation under hips. Flat bench coming soon

Jefferson Curl- 20 x 5, 30 x 5, 40 x 5 - these felt great. Need to get to 50% x bw for the Range cert so I'm not far off.


Done. Legs were trashed after the squats and squats yesterday. BB squats followed by ATG split squats produced an incredible amount of soreness in my hammies and adductors.

155
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 18, 2020, 05:03:37 pm »
Thanks for the messages of support!

I went into work today and we all got ordered to work from home starting from midnight due to lockdown.
https://www.abc.net.au/news/2020-11-18/sa-ordered-into-major-lockdowns-amid-coronavirus-outbreak/12894666

The government says it's for 6 days but I'm cynical. I think they'll extend it out to 14 days and this is even harsher than Melbourne's lockdown, which was described as one of the worst in the world.

These closures and restrictions are South Australia-wide.

CLOSURES

Takeaway food services;
Shops (excluding essential food services);
Universities and tertiary education facilities;
Pubs/restaurants/café/food courts;
Aged care  and disability facilities will go into lockdown;
Construction industry;
Holiday homes and other holiday accommodation and no further bookings;
RESTRICTIONS

South Australians are strongly encouraged to wear masks when leaving home during the six-day lockdown - but it is not part of the official directive.
Fly in- fly out workers - on six-day standstill   
Interstate/regional travel - you must remain in place after midnight Wednesday
BANNED/CANCELLED

Elective surgery except for urgent operations   
Weddings   
Funerals   
Real estate open inspections
Real estate auctions
Outdoor sport/fitness/exercise not permitted
WHAT WILL STAY OPEN / OPERATIONAL

Critical infrastructure including power, telecommunications, water;
Supermarkets for essential food; (one person per household per day).
Bottle shops;
Medical supplies and medical services;
Public transport;
Airport and essential freight;
Petrol stations;
Post offices and banking institutions;
Child care and schools for essential services workers only;
Veterinary;
Essential agriculture services ;
Factories remain open for essential machinery upkeep and production of essential products only; and
Mining and smelting for continuity and to prevent damage.
REASONS YOU MAY LEAVE HOME

To go to work as an emergency services worker or to worker providing essential services.
For agricultural work.
To receive medical care including seeking COVID-19 testing.
To obtain medical supplies.
To attend supermarkets to obtain essential supplies (one person per household once a day).
Organised end of life visits.
In an emergency situation.

In Melbourne you were allowed to go out for an hour each day for exercise. In South Australia we're not even allowed to go outside to exercise at all. I caught up with a few close friends after work and had a few beers. I'm not financially impacted by this atm but if I were a small business owner or a casual worker I would probably be out on the streets protesting these measures. I think it's crazy and I actually respect what NSW are doing. They know that COVID is something we'll have to live with and they are using suppression. We were supposed to be following NSW and accepting a few cases here and there and getting people to self-isolate and follow the procedures with contract tracing etc. Instead the government has thrown suppression out the window and emulated Dan Andrews and his extreme measures. The government would never be able to pull this shit in the USA because the people wouldn't allow it.

You're right mate. We were led to believe the lockdown would be short and then once you're in they can just do whatever they want. I hope for your sake this doesn't go the same way. I understand there needs to be a balance but the government can't just shit the bed every time there's an outbreak.

156
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 17, 2020, 09:24:34 pm »
Nice session mate.

157
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 17, 2020, 08:19:47 pm »
Fuck mate. It's an absolute shitshow.

Hope you guys get it under control quickly. Looks like they're taking it seriously though.

It's not good but hopefully we get it under control asap. Shopping centres have started introducing limits on certain products e.g. toilet paper because of panic buying. people are fucking morons

I watched the livestream of my mates funeral today. I was tearing up listening to some of the speeches and wish I could have been at the rugby club to socialise and get some closure. Not to be due to COVID restrictions.

Fixed it for you.

Sucks about your mates funeral.

158
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 16, 2020, 09:07:06 pm »
Tuesday 17/11/2020

Did not train

Wednesday 18/11/2020

Bodyweight- 95.4
Waist- 36.4"

Lowest weight and waist measurements since July-ish. I'm getting back into that golden territory now where I can see the light at the end of the tunnel.

Strength
Reverse Deadmill x 2 mins

Poliquin Step Up- top set of 10 @ 95 (100% of bodyweight)- Now to move onto Peterson Step Ups

Back Squat- EMOM 5x5 (going to add 5 kg each week till I fail then drop reps)
bar, 40, 60, 80, 100

ATG Split Squat- EMOM 3x5
bw, 20, 40

Seated Good Morning- EMOM 3x5
20, 40, 60- some shallow reps on the 60 set. Will repeat that weight next time

Range of Strength Sprint- Head 2 Toe (these still hurt so much and I need to stretch my calves beforehand)- only got through 3 rounds
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses


After watching CoolColJ squatting yesterday I remembered my end of year goal. I also just miss lifting heavy(ish). Going to add back in the big 3 for the rest of the year and use the ATG and ROS (Range of Strength) stuff as accessories or off day work. Thinking- Squat, Bench, Deadlift, Rest/Run/Whatever, Squat, Bench, Rest/Run/Whatever. Not sure I'll hit 150 back squat by Christmas but I'll give it a good run.   

159
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 16, 2020, 09:04:02 pm »
Sunday 15/11/2020

AM
Met up with a mate for the first time in about 10 months. Ended up walking 10kms over lunch and a beer.

PM
Range of Strength Sprint: Back Bridge- got through 3 rounds this time. Elevated bridge is easy except it makes me dizzy as fuck.
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs


Monday 16/11/2020

Strength
Flat Bench- bar x 10, 40 x 5  EMOM- 50 x 10, 10, 4, 6, 6

Bent Row- EMOM 5 x 10 @ 50

Ring Push Up- EMOM- 6, 6, 6, 6, 3

Inverted Row- EMOM- 8, 8, 8, 8, 8

Ring Flye- 3 x 6 (these are kind of awesome at the right angle)

Rear Delt Flye- 3 x 10 @ 6's

Range of Strength Sprint- Side Split- Seriously painful shit but had an alltime best pancake getting my head to the floor.
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg

160
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 16, 2020, 08:09:57 pm »
Fuck mate. It's an absolute shitshow.

Hope you guys get it under control quickly. Looks like they're taking it seriously though.

161
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 15, 2020, 04:20:27 pm »
Sunday

BW- 91.6

I played 2.5 hours of pick up with a couple of my friends. I didn't do many jumps and my achilles didn't feel sore at all while I was playing. Starting to feel it a bit now though so it will be interesting to see how it feels tomorrow morning.  I've got a couple of days off work on Monday and Tuesday. I've got a dentist appointment tomorrow and then on Tuesday I'm attending a funeral and wake for one of my old team mates from rugby that killed himself  :(

Shit man that's rough. It's a huge problem these days.

162
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 14, 2020, 04:25:41 am »
Friday 13/11/2020

Friday is my bogey day. 7am to 7pm for work but missed my training session again.

Saturday 14/11/2020

AM
2 hours of Hapkido in the park again. Really enjoyable session.

PM
Strength

OHP- bar x 10, 10, 30 x 5, 40 x 5, 50 x 5, 5, 5

Flat Bench- bar x 10, 30 x 10, 40 x 10, 50 x 10, 8, 8

Range of Strength Sprint- Front Splits
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side


Caught this video last night which was fortuitious after me wanting to rebuild my bench for more pec activation. Tried it out today and was pure gold. Pecs were on fire. First time ever. Also first time ever benching without an arch which is pretty sad that it's taken me so long to get here. Oh well.

<a href="http://www.youtube.com/watch?v=5nNgMPu-PdE" target="_blank">http://www.youtube.com/watch?v=5nNgMPu-PdE</a>
 

163
Progress Journals & Experimental Routines / Re: Party's Over!
« on: November 12, 2020, 05:55:08 pm »
Mucked around and had a few RVJ and SVJ attempts as well. No idea on the height as I have nothing tangible to measure it against.

How did the body feel jump wise?

164
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 12, 2020, 05:16:00 pm »
Thursday 12/11/2020

Strength

Deadmill x 2mins

Poliquin Step Up- bw x 10, 20 x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10

Split Squat- bw x 5, 20 x 5, 30 x 5

Jefferson Curl- 6 x 5, 20 x 5, 30 x 5

L-sit- 5 x max holds (next time back to working on these from the floor- will suck so much more)

Weighted Tib Raise- 2 x 20 @ 6kg

Range of Strength Sprint- Head 2 Toe (these hurt so much haha)
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses

Deadmill x 5 mins

I believe I've rediscovered my holy grail. The reverse deadmill. The knee pump is insane from this and my knees felt so good afterwards. I used to do this every day and I believe it was a big factor in my knee health. Going to do the same now.

Session took just over an hour but I faded on the split squats. Not sure if because multiple times this week. Not to worry.

165
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 11, 2020, 06:37:38 pm »
Wed (11/11/2020)
Daily Activity:   
Daily Training: 0/0
BW: 95.6kg

OHP 5x58.5, 5x59.5, 3x5x58.5, 8x58.5 (PR!)
DBOHP 5x27.5, 6x27.5, 4fx27.5
Chinup 5 or  6 sets (lost count) of 4 reps x BW

Notes:
An OHP PR .. it must be years since i hd one of those. Not a bad workout all things considernig, am grieving hte loss of beloved dog since yesterday, she was 16, lots of great memories, was the sweetest dog, full of curiousity til the end. will miss her

Congrats on the PR but condolences on the loss of your dog. That sucks mate.

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