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Messages - Coges

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2041
Mixed Martial Arts / Re: The Conor McGregor Thread
« on: April 19, 2016, 11:24:38 pm »
I'm thinking maybe it's just a big middle finger to the UFC after the arguments over his choice of location for his training camp and not doing any pressers in the lead up to UFC200.

2042
Strength, Power, Reactivity, & Speed Discussion / Re: How high do you need to jump to BTL?
« on: April 19, 2016, 11:21:01 pm »
Quote from: Dreyth on March 03, 2016, 03:14:19 pm
Yea I figure with great timing and speed it may be doable with a 40" running vert. Has to be perfect though I bet.

I've done a reverse (harder than I thought), 180, a pump to my chest, two hand tomahawk. One time I almost landed a 360 back when i was a one foot jumper. I got up high enough but missed.
Also whatever this first dunk is called:

<a href="http://www.youtube.com/watch?v=IbMcCUb3V_M" target="_blank">http://www.youtube.com/watch?v=IbMcCUb3V_M</a>

Back then I weighed 170-175 and my squat:bw ratio was 2.05. It was the highest I was getting in my life. I had just switched from SL to DL RVJ about 5 months before that. I was still getting up almost as high SL.

Since then I can't remember the last time I tried SL dunking lol. I also weigh 20-25lbs heavier, but my squat:bw ratio is ~2.2 now.

First time I've seen this vid. Nice dunks and I love the help you get from the kid at 0:16 in the video. That's at least as couple of inches right there.

2043
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 19, 2016, 08:05:43 pm »
20/04/16- 5am

Big warm up-
hanging (30s), skipping (100 reps), banded ankle distraction, banded hip distraction, hip mob circuit, pigeon stretch

Goblet squat- 20kg x 10, 5, 5
SL Box jumps- 3, 3, 3

Squat-
bar x 8, 60 x 5, 80 x 3, 100 x 4

High Pulls-
bar x 8, 40 x 5, 60 x 3

Panda Pulls-
80 x 3

DL-
100 x 3, 130 x 1, 120 x 3

Smith Machine Calf Raises-
110 x 15, 15

Calf stretch, pigeon stretch, hanging 30s

Felt pretty good. Left hip is sore which is weird but at least it's not the right hip which has constantly been a problem. Goblet squats leading into back squats were great. Really glute focused instead of the normal TFL taking over.
High and Panda pulls felt awesome. Finally felt some power coming back.

Thinking of keeping leg day like then then adding another with front squats and maybe hang power snatch or something. Something more explosive and refreshing rather than grueling.

2044
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 18, 2016, 11:50:13 pm »
Quote from: Dreyth on April 18, 2016, 02:28:29 pm
feet turn out? here's an incredible article on that subject, and its very easy to ingest past the first part:

https://b-reddy.org/2013/05/09/talking-about-hip-retroversion/

Easy to ingest you say  :o
Haha. Nah it wasn't too bad. Just did both those tests he talks about and I seem to pass.

2045
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 18, 2016, 11:05:36 pm »
Quote from: Raptor on April 18, 2016, 03:07:14 pm
Quote from: LBSS on April 18, 2016, 01:20:03 pm
you turn out your feet during sex?

Why do you ask me questions I have no answer to? :D

And in public? I'm living in the wrong country...or maybe the right country depending on how you look at it.

2046
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 18, 2016, 10:17:17 am »
18/04/16- 2pm
BW- 93.1

Weighted Chins-
bw x 5, 3
+6.25 x 6, bw x 8, bw x 6

OHP-
bar x 10, 40 x 3
52.5 x 4, 47.5 x 6, 40 x 8

DB Rows-
35 x 6, 32.5 x 8

Lateral Raise-
10s x 15, 15

Had to cut it a bit short today but feeling good about the chins. Not sure if I do this all the time but I was gripping the bar as hard as possible. I know it's a no-brainer on all exercises but not sure I really do it. Certainly am from now though.

Not going to post daily cals anymore. As long as I get 200ish+ protein and work at a deficit I'll be happy.

2047
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 18, 2016, 10:13:12 am »
Quote from: Raptor on April 18, 2016, 09:56:35 am
Feet at 45? Sounds like a hamstring imbalance of some sort. I remember when Nightfly use to have it and we talked about this very issue with Lance back then.

Next time you're out in public just take notice of how people stand and walk. It's truly weird.

2048
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 18, 2016, 09:51:11 am »
Quote from: LBSS on April 18, 2016, 09:34:10 am
be careful with kelly starrett. he's full of great information and exercises, but he's also a postural purist: it's easy to come away from his videos and books thinking that if you can't do things with what he deems to be platonically ideal form, you're putting yourself in danger or at least not measuring up. there's no evidence to support that, at all.

i've posted this review of "becoming a supple leopard" before, but it bears re-posting: http://www.exercisebiology.com/index.php/site/articles/becoming_a_supple_leopard_by_kelly_starrett_book_review/.

Yes I remember that article. The posture/sitting stuff is more about shortening the hip flexors and creating a less than ideal running form than about creating a dangerous postural environment so far.

It's funny though. i've been paying attention to my feel and trying to remain neutral and my glutes are certainly more active. Maybe just an awareness thing that I'm thinking about it more but the hips definitely feel more on cue than before. I had a look around when I was picking up my son from school today and the amount of people who stood with their feet out at 45 degrees is amazing.

2049
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 18, 2016, 09:48:49 am »
Quote from: Raptor on April 18, 2016, 03:17:04 am
Quote from: Coges on April 17, 2016, 08:41:59 pm
Have also been reading the Kelly Starrett book Ready to Run the last few days.

Is it a good read?

I'm about a third in so far and it makes sense. It's still got the postural stuff from supple leopard but it's also got heaps of stuff that's been put out before by guys like Kelly Baggett. Become forefoot dominant, engage glutes, rely less on massive spongy shoes, etc. The "mobilisations" so far are general common ones. Couch stretch, etc. I'll post up a more detailed review once I've finished it.

2050
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 17, 2016, 08:41:59 pm »
18/04/16
BW- 93.1

Going down despite some questionable eating over the weekend. I'm not straying too far from the plan though which is something though. Would like to get down to 90ish prior to playing ball just to give the joints some relief.

Have also been reading the Kelly Starrett book Ready to Run the last few days. I like the idea of running and if I can do it more pain free then I'm definitely in. One big takeaway already is neutral foot position. I've been paying attention to this lately and while I'm not exactly duck walking there's a definite turn out of the toes when I walk and stand. Am consciously working on correcting this one. 

2051
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 17, 2016, 08:35:49 pm »
The lob needs to go up later imo. You almost need the ball sitting on the rim to make it easier on yourself.

2052
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: April 15, 2016, 12:37:33 am »
 :wowthatwasnutswtf:
Nice!

2053
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 15, 2016, 12:05:04 am »
Quote from: maxent on April 14, 2016, 11:28:45 pm
^good stuff.

Mate it's hearing guys like you talk about playing and wanting to improve that generally gets me back in the basketball frame of mind. I've also been hanging to jump lately which is generally a good sign for me.

2054
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 15, 2016, 12:03:57 am »
Quote from: maxent on April 14, 2016, 11:29:19 pm
Why did someone +1 that? So bad it's amusing? Just curious hah.

Haha. I +1'd you for effort. Regardless of what you're doing or attempting to do you will always share and provide evidence of such. Hence the +1.

2055
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 14, 2016, 07:57:42 pm »
In other news, it seems I'm playing ball again.... :D

Was speaking yesterday to the guy who runs the team I used to play for and they've got 2 teams going on for the next season that starts in 5 weeks. They've got a decent squad and it looks like I will rotate in and potentially play 3 of every 4 weeks which should be ok. As much as I've tried to finally quit ball and focus on other things it always seems to drag me back in. Going to see if I can run ball and Hapkido at the same time and see how the body holds up. 

So...I've got about 5 weeks to make sure the body is good to run.

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