196
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 08, 2020, 07:19:57 pm »the $$ has been wired.
closing tmw.
can't wait to have the keys.
Nice!!!!!!!
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
Nice!!!!!!!
197
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 08, 2020, 06:44:11 pm »ATG split squat + 60kg ? That is insane!!!!
Thanks mate. Depth wasn't perfect but long term goal is bodyweight.
198
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 07, 2020, 07:52:36 pm »
06/10/2020
Keegan Smith Program - Day 16
Bodyweight- 98.9
ATG Split Squat-
bw x 10, +12 x 5, +20 x 3, +40 x 3, +50 x 1, +60 x 1
Front Squat-
bar x 7, 60 x 5, 80 x 3, 100 x 1, 110 x 1, 120 x 1, 130 x 1
Stoked!!!
Pretty surprised with the front squat PR. I knew I had 120 in me from the start based on getting 100x5 last week. I had planned on just getting 120 and calling it a day but it moved pretty well with no back rounding so decided to give 130 a go.
Keegan Smith Program - Day 16
Bodyweight- 98.9
ATG Split Squat-
bw x 10, +12 x 5, +20 x 3, +40 x 3, +50 x 1, +60 x 1
Front Squat-
bar x 7, 60 x 5, 80 x 3, 100 x 1, 110 x 1, 120 x 1, 130 x 1
Stoked!!!
Pretty surprised with the front squat PR. I knew I had 120 in me from the start based on getting 100x5 last week. I had planned on just getting 120 and calling it a day but it moved pretty well with no back rounding so decided to give 130 a go.
199
Progress Journals & Experimental Routines / Re: Party's Over!
« on: October 07, 2020, 07:13:30 pm »
Mate you are killing it lately. Are you finding it easier without rugby taking your focus away?
200
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 06, 2020, 08:11:02 pm »
06/10/2020
Keegan Smith Program - Day 15
20 mins-
Eccentric Ring Dip- 20s x 10
Eccentric Chins- 20s x 10
Incline Bench- 40kg x 15, 15, 10
Hammer Curls- 6kg x 20, 20, 10
French Press- 13kg x 10, 10, 10
Elbow was giving me some grief again so I did some eccentrics and light work. Felt pretty good by the end of the day.
Keegan Smith Program - Day 15
20 mins-
Eccentric Ring Dip- 20s x 10
Eccentric Chins- 20s x 10
Incline Bench- 40kg x 15, 15, 10
Hammer Curls- 6kg x 20, 20, 10
French Press- 13kg x 10, 10, 10
Elbow was giving me some grief again so I did some eccentrics and light work. Felt pretty good by the end of the day.
201
Basketball / Re: NBA 2019 - 2020 Season
« on: October 04, 2020, 11:09:18 pm »ENORMOUS W by MIA.
without 2 of their starters, end up getting the W, behind JIMMY MOTHERFUCKIN BUCKET's 40 point triple-double.
man he looks like D-WADE out there.
crazy.
Just huge!!! LA had no answer for him. Hope he can keep it going into next game.
202
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 04, 2020, 06:13:57 pm »
01/10/2020
Keegan Smith Program - Day 10
Feel like I've lost a day somewhere in here that I forgot to log.
Cleans- Goal- build to a heavy single
C&J- bar up to 60
Squat clean- 70 x 1, 80 x 1, 90 x 1
Racked 100 and deadlifted it but didn't have the gumption to give it a full go. I actually should be really happy with that weight. It's a 10kg PR so I really can't complain. Didn't quite get the rest of my training in for the week though. I've been tinkering with my diet again (more meat less carbs) and I was certainly feeling the effect of that the next few days.
Keegan Smith Program - Day 10
Feel like I've lost a day somewhere in here that I forgot to log.
Cleans- Goal- build to a heavy single
C&J- bar up to 60
Squat clean- 70 x 1, 80 x 1, 90 x 1
Racked 100 and deadlifted it but didn't have the gumption to give it a full go. I actually should be really happy with that weight. It's a 10kg PR so I really can't complain. Didn't quite get the rest of my training in for the week though. I've been tinkering with my diet again (more meat less carbs) and I was certainly feeling the effect of that the next few days.
203
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 29, 2020, 07:27:01 pm »Solid!
Watching those front squats makes me want to go and try some. I might start trying to do them once a week as an accessory lift. I haven't done them for years but I remember they seemed to have great carry over to vertical and would really hit my core.
Thanks mate!
I love front squats. Just a far more natural movement for me than back squats. I'm updating my squatting goals to a 150 back squat and 130 front squat by end of year.
204
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 29, 2020, 02:12:45 am »
28/09/2020
Keegan Smith Program - Day 9
Bw- ? Scales ran out of batteries this morning. When replaced a midday I was 99.9 fully clothed.
ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 1, +50 x 3
Seated GM-
bar x 10, 30 x 5, 40 x 5, 50 x 5
Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 3, 100 x 5 - this has to be close to a rep PR but I think I've gotten here a couple of times.
<a href="http://www.youtube.com/watch?v=nFaBY32LBk8" target="_blank">http://www.youtube.com/watch?v=nFaBY32LBk8</a>
Intended to do some snatches. Left elbow was worse than usual so did some jumps instead. LR and RL off 1 and 2 steps. Fairly tentative in my approaches and still got 27" and 28" respectively. I'll take that right now. I have said this before but that's pretty exciting to think if I can get down 8-10kgs and get stronger I will still be able to get up. 41" by 41 hahaha
Keegan Smith Program - Day 9
Bw- ? Scales ran out of batteries this morning. When replaced a midday I was 99.9 fully clothed.
ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 1, +50 x 3
Seated GM-
bar x 10, 30 x 5, 40 x 5, 50 x 5
Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 3, 100 x 5 - this has to be close to a rep PR but I think I've gotten here a couple of times.
Intended to do some snatches. Left elbow was worse than usual so did some jumps instead. LR and RL off 1 and 2 steps. Fairly tentative in my approaches and still got 27" and 28" respectively. I'll take that right now. I have said this before but that's pretty exciting to think if I can get down 8-10kgs and get stronger I will still be able to get up. 41" by 41 hahaha
205
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 28, 2020, 08:13:21 pm »
2 min cold shower this morning. Actually set a timer where I could see it to get an accurate gauge of the time. Figured that yesterday's would have only been 20s or so haha. Also worked out that the time to "comfort" is about 35s. After that it's easy. I did all my soap work in that first 30s this morning but I think the key is to get comfortable then go about your business.
206
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 28, 2020, 07:09:16 pm »Man why so long between proper sessions?
Good question. i dont know. after such a 'proper session', i usually go several days (sometimes 3-5) til the next one, b/c ive become quite conservative and dont tackle another proper workout til i feel i've recovered or maybe it's a mental thing... i havent really thought about it. it's also a consequence of not having a set program that has me doing X on day Y.
I was actually doing a similar thing recently. Mine was two things. No program and no motivation. I got a shot in the arm though recently. My wife asked me what my max deadlift was. She trains crossfit and is starting to get an idea of what actual strong people can lift these days. I told her it was 180 and, I kid you not, she was like "oh....I thought it was more like 200" haha. Part of me was thinking 180 is good (which it is) but the other part of me was thinking what I was capable of if I actually put in some consistent long term effort.
You need to get back on it mate. You're thinking about your lack of progress but think about what you are capable of and what you can still get after.
207
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 28, 2020, 05:47:09 am »28/09/2020
Keegan Smith Program - Day 8
Bw- 100
Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.
Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.
Upper body session to come later.
hah @ stoke, stroll, and shiver.
pretty cool.
props on the cold shower tho .. that's the hardest. even if it feels so good after.. we've talked about it b4.. crazy stuff. eventually i'll get back on it.
Mate it's so hard. So hard but I felt incredible all morning. We're coming into summer here so I'm gearing up for it to be easier.
You need to get on it haha
208
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 28, 2020, 05:45:13 am »what got in the way of working out?
getting old? im not sure, i go to the gym every day but most workouts are just 20 mins on the bike, empty bar squats/ohp/bp and im out. then with the rotation of squat, bench, ohp and back days, it goes around 10-14 days between the last day the same workout was done.
Man why so long between proper sessions?
209
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 27, 2020, 07:48:43 pm »
28/09/2020
Keegan Smith Program - Day 8
Bw- 100
Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.
Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.
Upper body session to come later.
RTO Support-
bw x 20s, +20kg x 20s x 2
Dips-
bw x 5, +5 x 3, +10 x 1, +15 x 1, +20 x 1
bw x 6, 5
Alternating Chins (left elbow still troublesome so taking these easy)-
L- 3, 3
R- 3, 3
BB Curl- 15, 15, 20
BB Tricep Kickback- 15, 15, 20
Circuit- 30s on/30s off x 5
Skipping
Boxing
Dead ball over shoulder
Keegan Smith Program - Day 8
Bw- 100
Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.
Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.
Upper body session to come later.
RTO Support-
bw x 20s, +20kg x 20s x 2
Dips-
bw x 5, +5 x 3, +10 x 1, +15 x 1, +20 x 1
bw x 6, 5
Alternating Chins (left elbow still troublesome so taking these easy)-
L- 3, 3
R- 3, 3
BB Curl- 15, 15, 20
BB Tricep Kickback- 15, 15, 20
Circuit- 30s on/30s off x 5
Skipping
Boxing
Dead ball over shoulder
210
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 26, 2020, 08:16:08 pm »Back in the 3 plate club
Thanks mate. I've only been in the 3 plate club once before so it's nice to return.