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Messages - Coges

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2221
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 08, 2015, 07:21:20 pm »
Going to be working on snatch technique as a warm up to all workouts from here on. Using the combo from the vids below. Going slow at the moment to get a feel for all the movements but I figure I'm better off doing work with the dowel and just the bar rather than ingraining bad habits which I've probably developed during the last couple of years.

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

<a href="http://www.youtube.com/watch?v=aSyEL7gDWUU" target="_blank">http://www.youtube.com/watch?v=aSyEL7gDWUU</a>

Also going to get some coaching over the next month or so when I get a chance to go down. BW snatch is a nice goal and I think this is realistic in the next 6-12 months. As far as C&J goes that depends on my shoulder but we'll see.

2222
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 08, 2015, 07:17:13 pm »
8/11/15- Week 4- Day 7- High Frequency Program

Was due for a 5km trail run today. Knees and lower back felt pretty average. Ended up doing a 3k walk with the wife and kids. Any when I say with the kids that's my wife and I pushing a pram each with a child inside.

2223
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 08, 2015, 07:14:56 pm »
7/11/15 Week 4- Day 6- High Frequency Program- (1.30pm)

Warm Up

Jerk 75-95% - 2.5kg jumps No misses

Snatch Combo Circuit- high hang muscle, high hang power, low hang power, from the floor power, btn drop snatch, OHS- 5 reps EMOM

C&J- RS15 @ 40

B Squat RS10 - 77.50% 60 x 5, 90 x 3, 100 x 2, 2, 2, 2, 2

Lockout RS5 - 110% 60 x 10, 100 x 5, 140 x 2, 180 x 1, 1, 1, 1, 1-mixed grip

Standing Press - RS15 - 73% bar x 5, 45 x 3, 3, 3, 3, 3- felt surprisingly good

Carry - 10 mins rest minimally.

2224
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 08, 2015, 07:07:42 pm »
5/11/15 Week 4- Day 4

Did not train

6/11/15 Week 4- Day 5

Did not train

2225
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 05, 2015, 12:37:47 am »
Quote from: Mutumbo000 on November 04, 2015, 09:17:32 pm
Quote from: Coges on November 03, 2015, 10:40:47 pm
Quote from: Mutumbo000 on November 03, 2015, 10:09:16 pm
Nice front squat :ibsquatting:

Cheers. Thanks mate. Hopefully a little cleaner next time.

Main thing is you made the weight.
A 3 plate front squat is on the horizon.

That would be sweet. Maybe a nice Christmas present to myself.

2226
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 05, 2015, 12:37:25 am »
Quote from: LBSS on November 04, 2015, 10:18:48 am
stance kind of wide, eh?

Yeah I don't know. It looks that way but my heels are just on the edge of shoulder width. I narrowed my stance a bit after watching that vid after the gym so I'll see how the next one looks. 

2227
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2015, 10:48:49 pm »
4/11/15 Week 4- Day 3- High Frequency Program (1.30pm)

Pause Jerk RS5 (x2) 85%
Jerk practice RS25- Bar x 5, 5, 5, 5, 5

F Squat RS5 90% bar x 5, 60 x 5, 90 x 3, 110 x 1, 1, 1, 1, 1

Deadlift Lockout RS15 95-105% Max mid thigh- 60 x 10, 110 x 3, 140 x 3, 170 x 3, 3, 3, 3, 3

Handstand 20 min
5 min entries 6 entries with off wall balances
5 min line / rebalancing
5 min New PB
5 min endurance

Arms 10 mins - 200 reps Barbell curls bar x 15
Diamond push-ups 1 rep
shoulder no go here on both

Swim 500m for time

Front squats felt pretty good. Legs are tired but that's no wonder after the last couple of days training. Partial pulls felt pretty easy. Mixed grip on first two sets and used straps on last 3 sets.
Taking things slowly on the shoulder front. It's a bit fatigued now but I figure handstand practice, light presses and some oly lifting dowel work should be enough for now.

2228
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2015, 10:40:47 pm »
Quote from: Mutumbo000 on November 03, 2015, 10:09:16 pm
Nice front squat :ibsquatting:

Cheers. Thanks mate. Hopefully a little cleaner next time.

2229
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2015, 08:28:23 pm »
Get to start incorporating pressing today. Am going to go very, very slowly but excited to get back into it.

2230
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2015, 08:27:42 pm »
03/11/15 Week 4- Day 2- High Frequency Program (1pm)

A. Power Clean - RS10 x2, 85%

B. B Squat - pause + speed - RS10, 75% bar x 5, 60 x 5, 80 x 3, 105 x 2, 2, 2, 2, 2

C. Deadlift - RS10, 70% +15kg 80 x 5, 100 x 3, 130 x 2, 2, 2, 2, 2

D. Standing Press - 3x2, 70% +7.5kg

E. 1 Arm Chin Up Progression - 5x2-3 (add 2-5 reps to last weeks total)
OR 5x5 weighted chins WCU +10 x 3, 3, 3, 3, 2

F. 1 Arm Push Ups - 5x2-5
OR Handstand Push Ups - 5x max -3 (add 2-5 reps to last weeks total)

G. Carry - Deadball / Keg / Sand bag / KB Front rack 10 min record distance
20kg front rack x 1m, 32kg farmers walks x 3m, 32kg FW x 1m- forearms torched

M1. Horse Stance - Accumulate 3 min  90s only
M1. Pancake Reach /Relax 30sec on /30 sec relax x4 done

Deadlifts were hard AF today. Really struggled but got there. Squats weren't too bad actually.

2231
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2015, 08:18:10 pm »
2/11/15 Week 4- Day 1- High Frequency Program (1.30pm)

Snatch - 20kg ladder - Start RS5 -17.5kg and add 2.5kg after each lift. The focus here is on consistency.

Front Squat - Build to new 1RM bar x 5, 60 x 5, 80 x 3, 100 x 1, 110 x 1, 120 x 1, 125 x 1  :personal-record:
Front Squat- RS5 80% 85 x 1, 1, 1, 1, 1

Speed pull deadlift - RS15 55% 90 x 3, 3, 3, 3, 3

BTN Press - RS15 55% of standing press

Planche - RS5x2 plank lean 5s x 5, 5s x 5
FL Pulls - RS15 tuck front lever row x 2, 3, 2, 2, 3

Skin the cat - 5x1-5
Cable Ext Rot - 3x10
Cable Trap3 raise - 3x10
German Hang - 10-40 sec lack of time

Row 1 km - 2km pace 1012m in 4:01

FS PR was ugly but pretty awesome at the same time. 110 felt good and if I keep going like this 130+ is just around the corner. For some reason FS is much more comfortable for me than back squats now.

120 & 125 shown in video
https://instagram.com/p/9klo6lp4rw/?taken-by=coges80

2232
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2015, 07:01:44 pm »
Quote from: adarqui on November 03, 2015, 12:07:17 am
I miss running in my vibram's, but i'm going to stay away from them. Nothing feels better (well except for that night or day after when your feet sometimes get scary achy out of nowhere), other than possibly running completely barefoot. I stopped running in my vibram's shortly after a huge thorn went right through them and impaled my foot, eh. Just too much to worry about. They definitely helped me in the prolonged midfoot running department, more so than I think i've ever experienced in my spikeless track flats. So i've taken some of those adaptations and lessons learned to my XC flats.

I prefer running in my spikeless flats (XC shoes); very strong soles, very light, very comfortable when running mid foot, feel so much safer, can run faster.

When I used to try and run midfoot in "traditional jogging shoes" (way back, in say 2004-2007), I'd get calf soreness for literally 5-7 days. To the point where initially I couldn't even walk. It was so brutal. Needless to say I didn't become a midfoot runner back then. I grew up as a heel striker with heavy shoes, so prolonged midfoot running just destroyed me. I still have to be careful with it, but soreness only lasts a day or so and it's not extreme.

my random personal experience 2cents

!!

I actually get the same calf soreness (more cramping actually) trying to mid strike in more traditional shoes. The barefoots felt great so maybe I just need a longer transition period. It may just be that soreness that I've had. It's lingering but much better than what it was.

And I'll be on the lookout for any thorns  :o

2233
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 03, 2015, 06:58:26 pm »
Quote from: LBSS on November 01, 2015, 08:15:38 pm
DOMS does not equal injury. if you feel truly injured that's one thing but if it's just soreness, suck it up and try again.

OTOH, be careful as you transition to barefoot-ish running. it really does completely change your gait, and therefore the way that you use your muscles and joints. you're better off starting with really low volume, doing start-stop runs (i.e. jog a bit, walk a bit), and building up very gradually.

Yeah don't know actually. Could just be really bad DOMS. Still sore today and it's been 6 days. I'll give it another few but if I go again in them I'll make the transition much slower.

2234
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: November 01, 2015, 07:27:40 pm »
30/10/15- Week 3- Day 5

No training

31/10/15- Week 3- Day 6

No training

1/11/15- Week 3- Day 7

2.6km run in 16m

Ran in my Adidas boost trainers and note to self- never again run in barefoot shoes (or maybe it's treadmill running that gets me. idk). My calves have been seriously sore for the last few days. Was hoping they'd loosen up on the run but they are obviously strained. Ended up walking the last 600m home. That'll teach me.

2235
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: November 01, 2015, 07:11:44 pm »
I'm no expert on this cause I pretty much do the same thing as you but have you heard of habit creep?

http://jamesclear.com/habit-creep

I'm working this on two fronts. Sleep and getting up early and SMR/mobility work. So far so good and I've been able to maintain and grow these areas little by little.

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