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Messages - Coges

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1561
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2016, 11:33:48 pm »
Quote from: LBSS on October 31, 2016, 11:19:55 pm
thanks for the link. gotta start humble, per usual.

no problems. My wrists are way worse now than when I was doing handstands regularly. That and back bridges are on my to-do list.

1562
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 31, 2016, 09:45:59 pm »
Quote from: LBSS on October 31, 2016, 11:54:47 am
SORENESS: glutes a little, abs, traps
ACHES/INJURIES: right wrist during handstands, damn it
MENTAL STATE: good

- warm up
superset x 5 of jump rope 60s + joint circles

- handstand practice x a couple
my wrist is going to prevent me from really working on these. shit.

- jump rope 120/60 x 3
tough on grip, left hand was cramping on the last set. might make this the focus for a while: building up to 12 rounds of 180/60. should be easier once i get my own ropes, which are stuck with the rest of my stuff in lahore.

- stretch

Are you doing any wrist prep? When I was doing handstands it took me a while to get used to it but there are heaps of wrist prep articles out there that I took from. GMB have heaps of free stuff. This is just one of them:

https://gmb.io/wrists/

1563
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 31, 2016, 09:04:57 pm »
1/11/16- 10.30am
bw- 93

Went to the track with the family and while my wife did her track session I did some jumps. Before that we did a few 100s together.

Jump Circuit-
1x10 vertical jumps
2x5 SL Vertical jumps (each leg)
2x3 max vertical jumps
3x5 repetitive jumps
T0ddday method- 3x1 step, 3x2 step, 3x3 step jumps
10 5 x penultimate jumps
(single leg 1 step)
10 5 xSL max jumps

Jumps were interesting. Some felt great, others not so much. Especially the single leg stuff. Felt awkward. Not sure if volume over the last few days has affected it but I felt "heavy". Still good to get it done.

Daily mob circuit to come later.

1564
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 31, 2016, 07:13:46 pm »
^^^ Thanks mate. For some reason these sets were important to me.
Going to slow the progress a bit from here. Have been making massive jumps each week (10kg) so will slow that right down and milk some of these gains for a while prior to stalling.

And yeah I don't mind halloween. My kids love it which is the cool part.

Nov 1 deadline for bw is here. Weighed in at 93 this morning. Had pizza and cheesecake last night (both homemade) so no surprises I'm not lighter.



Also, I wonder how much difference my upper back is making to my squat progress. My left side has been significantly weaker for years and is now getting stronger and stronger. Could be something to that.

1565
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 31, 2016, 03:45:08 am »
31/10/2016- 5pm
 
Happy Halloween Mutherfuckers!!!

Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 132.5 x 4  :personal-record:, 120 x 7  :personal-record:, 120 x 7 

Slant bench leg raise-
bw x 8, 8

Ring Chins-
bw x 3, 3, 3

OHP-
bar x 10, 30 x 5, 5

Pretty stoked about today's squats. Was thinking about this set far more than I should have and it worried me coming off the sprints from yesterday. Legs slightly fatigued but nothing to write home about and as soon as I put 132.5 on my back I knew I had it. The 120 for 7s though were a bitch and I was lightheaded after both sets. 

A light re-entry into upper body work. Felt the shoulder on pretty much everything but I'm now taking the approach of careful amounts of stress rather than nothing at all as it's been well over 2 months since I did upper body stuff. Feels good now though.

132.5 x 4


 2nd set of 120 x 7

1566
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: October 30, 2016, 10:52:44 pm »
Keep at it mate. I went through a similar time earlier and even just getting in the gym once or twice a week is enough so you're not too far away when the motivation returns.

1567
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 30, 2016, 08:17:33 pm »
30/10/2016- 4pm

Track Day 1
0) 3xstrides
1) SL Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Rev Walking Lunge with posterolateral Reach x10
6) straight Leg skip
7) Rudiment Hops (all legs)
8) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alt leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint   
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint
16) 2x3x100m 1x3x100m sprint

Gave the new shoes a run. They were great. Felt super springy and running on top of the ground for the 20s and 40s. Legs got tired quickly though and I just didn't have it in me to do the second set of 100s. Felt like it'd lead to some stupid injury. Kind of concerning looking at my speeds. You can see the 20s, 40s, 60s and 100s all distinctly. Not sure at what point I should hit top speed but I seem to be hitting it somewhere between after 60m. I thought I would be hitting it a bit earlier:



1568
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 29, 2016, 12:16:51 am »
Quote from: Leonel on October 28, 2016, 11:41:03 pm
Damn that single looked smoth and pretty fast too. Adding 10kg to your 122.5 x 4 from last week? How is that even possible?! Strong! :ibsquatting: :ibsquatting:

Thanks mate. It felt really good. Like it was hard but I felt strong enough to push through it.

Haha. We'll see. I had 2 reps at 130 last week so not totally unchartered but will be a test that's for sure. 

1569
Basketball / Re: NBA 2016-2017 Season
« on: October 28, 2016, 07:07:15 pm »
Seriously though, could Wade have had a better start in Chicago. I don't follow much sports media in the US but I'm not sure he's spoken about with the greats like he should be.


1570
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: October 28, 2016, 05:46:56 pm »
Quote from: adarqui on October 28, 2016, 12:51:32 pm
sick @ deadlift.. also, i imagine if there were anything that would wreck your trap it would be deadlifting (and maybe parallel bar dips).



have you been stretching???  :derp:

if you stretch, maybe you should list it (since it's so rare).

my morning quad/hamstring ROM has really improved over the last month.. just consistent standing quad & standing two-leg hamstring stretches. I keep forgetting to stretch my calves tho.. need to do that soon actually. I'm stretching very light, not forcing anything at all. Trying to make sure I don't have an aggressive-mindset for stretching. I think that's been one of my problems; in the past i've taken my aggressive-mindset to stretching and that's how I accumulated some serious stretching-related injuries.. but ya this light daily stretching seems to have kicked in. I like it.

light stretching for performance/strength gains, hypnotize yourself! ;f

pc

Light morning stretching is so underrated. Doesn't have to be heavy. I've never felt so good as when I used to do light dynamic stretches (leg and arm swings) in the mornings. Set me up for the rest of the day.

1571
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 28, 2016, 05:45:52 pm »
Quote from: LBSS on October 28, 2016, 05:30:46 am
not that i spotted. the only aussie beer i saw was hahn low-carb, i think. someone bought me one -- one benefit of being the new guy is everyone buys you drinks, i didn't pay for anything last night -- and it was gross, so i switched to asahi and moretti.

Ha yeah hahn is not something many aussies drink. Same with Fosters. Even VB (which used to be a national icon) is struggling these days. Just so many good craft beers on the market. Asahi is one of my favourites but definitely prefer Kirin if it's available.

1572
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 28, 2016, 05:38:14 pm »
29/10/16 - 7pm
bw 92.5

Squats-
bar x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 3, 135 x 1, 140 x 1

Had little time tonight but got the important stuff done. My single at 135 went up pretty easy even with too much forward lean so figured I'd try 140. Went up ok too with better form but was definitely hard without being a grinder. Am nearing all time PR territory although with a belt this time. All time PR is 145 and a suspect depth 150 both beltless. Looks promising that I'll be passing both of those shortly. 

Due to squat 132.5 x 4 and 120 x 7, 7 on Monday. This could get interesting. 

Bodyweight is hovering between 91-92. Not making any drastic moves but still getting it back towards and then under 90 is the goal.


1573
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 28, 2016, 05:25:40 pm »
@adarqui Had them set to try yesterday during the day but got too busy at work. Will have to wait till Monday morning now.

Honestly though they are some of the most comfortable shoes I've ever worn. I thought they'd be super flat and hard or something.

1574
Basketball / Re: NBA 2016-2017 Season
« on: October 27, 2016, 07:01:50 pm »
I prefer this one...


1575
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 27, 2016, 06:51:52 pm »
Quote from: LBSS on October 27, 2016, 03:01:23 pm
islamabad social life began tonight with a party at the australian high commission. to the aussies on the board: cheers y'all. your countrypeople throw a solid party.

Nice! Was there any VB on board?


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