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Messages - Coges

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2266
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 10, 2015, 03:19:46 am »
Hey guys. I completely forgot to post the follow up to this. Anyway it's this link below. It ticked all the boxes that I was looking for.

http://realmovementproject.com/

I've been following the page for a while. Got in touch through FB and he has a group on there in which he has two daily programs going on. Kind of like the WOD type of thing. The two workouts I did 7 & 8 posts back were from the frequency program. It's a daily program that starts with oly lifting, then a modified Justa setup (http://www.amazon.com.au/Rock-Iron-Steel-Book-Strength-ebook/dp/B0085N839E) plus the bodyweight gymnastics stuff and some arms/rehab style stuff every few days.  I had never heard of Steve Justa till now. Big focus on movement quality and stretching too which I like. The big difference I suppose of the program is everything is done in 5 minute blocks. Kind of hard to explain here but it could be RS5 which is 1 rep EMOM or RS25 which is 5 reps EMOM. Good tool for accountability and building work capacity.

Anyway, I'm paying for it but it does come with a shit ton of information both on the training, mobility and nutrition side of things. I'm at that point where I want to just do instead of thinking about what I'm doing.

I'm starting Monday so will be getting it all up here on a daily basis.


2267
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 07, 2015, 11:34:14 pm »
08/10/15

Did some near 1RM testing today. Wanted to feel it out. RPE 8/10.

Front Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 1, 100 x 1, 110 x 1

Deadlift-
60 x 5, 80 x 5, 100 x 3, 125 x 1, 150 x 1, 160 x 1

Standing Press-
bar x 10, 30 x 5, 40 x 1, 50 x 1, 60 x 1

30s Row- 177m

All in all a good day out. Felt pretty good. OHP is still weak as piss but it will get there. 

2268
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 05, 2015, 10:51:43 pm »
Quit my gym today. I train during working hours which in the past has been great. No early mornings, no late nights. Perfect. Only thing now is I'm busier which is great for business but bad for gym life. So, getting new membership at a gym much closer to home. Good thing is they also allow oly lifting which my gym frowns upon and they have a pool/steam room as well. I'll be training at 5.30 in the am which will be great to get everything out of the way so early then I can concentrate on the rest of the day.

Also, looking at a new program too. I've figured out I simply cannot write my own programs as I tend to not follow them anyway. Looking at one that is a mix of oly lifting, normal lifts and upper body gymnastics stuff. Kind of like crossfit but more structured and without the crazy high rep metabolic stuff. If I look at all my goals and training I basically want to be strong, explosive and look like I'm strong and explosive whilst having some endurance to back it up. If a training system can get me here it's pretty much going to satisfy all my requirements for playing basketball, training hapkido or whatever else I want to do. Let's hope this is the way to go. 

2269
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 05, 2015, 10:38:57 pm »
06/10/15

Front Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 5

Deadlift-
60 x 5, 80 x 5, 100 x 5, 120 x 5

Standing Press-
bar x 5, 30 x 5, 40 x 5, 50 x 5

Back bridge practice

Chest infection is on the way out so was a decent session lifting around coughing fits. Luckily for me the gym was free except for the two hotties on the treadmills  :o

2270
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: October 03, 2015, 11:41:18 pm »
Ball game last Tuesday (29/09/15). Won by 25 and I had 10 points. The competition wasn't great but it was nice to shake out the cobwebs after not playing for a couple of weeks. Disappointingly though I got shoulder charged when driving to the basket. That's right! Shoulder charged. He caught me right on the point of my shoulder too. Don't know what happened but my shoulder was compressed and is bruised now. Couldn't lift it above 90 degrees and it hurt like a bitch. After 5 days it's pretty much back to normal but still hurts around a 2/10.

Also, have a virus again which is pretty much verging on a chest infection. It's been a shit year for illnesses so I haven't trained and am taking it easy atm.

2271
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 28, 2015, 11:44:22 pm »
29/09/15

Warm Up-
Skipping Rope- unbroken single reps
Lying Pike
Hang from bar
Lunge and t-spine rotation
Table Stretch
Assisted Cossack squat

Snatch Practice-
Hang snatch to OHS- bar x 5, 30 x 3- left shoulder buggin

A. Clean & Front Squat- 2 reps every minute x 5 sets @70%
bar x 5, 50 x 5
70 x 2, 2, 2, 2, 2

B. Deadlift- 1 reps every minute x 5 sets @70%
70 x 5
110 x 1, 1, 1, 1, 1

C. Standing Press- 2 reps every minute x 5 sets @70%
bar x 10
40 x 2, 2, 2, 2, 2

D.1. Muscle Up Work- False grip holds-
D.2. Shoulder Stands-

F.1. Dips- 5x5-
F.2. Chins- 5x5

Gym was busy as fuck (damn school holidays) so no where to do shoulder stands or muscle up work. Left shoulder killed me on dips and all chin areas taken.

10 mins stretching to finish

2272
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 28, 2015, 09:06:18 pm »
Note- have put all bounding/jumps/etc on hold for the moment. Ankles were feeling terrible and were pretty inflamed. Will gradually work back up to these in the future.

2273
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 28, 2015, 01:10:51 am »
Have been keeping up my 5 min flow every morning. Getting slightly better everyday. Also getting in about 15 min rolling and stretching each night too.

28/09/15

Warm Up-
Skip
Lying Pike
Hang from bar
Lunge and t-spine rotation
Table Stretch
Cossack squat

A. Clean & Front Squat- 2 reps every minute x 3 sets @70%
bar x 5, 50 x 5
70 x 2, 2, 2

B. Deadlift- 2 reps every minute x 3 sets @70%
50 x 10, 90 x 3
110 x 2, 2, 2

C. Standing Press- 2 reps every minute x 3 sets @70%
bar x 10
40 x 2, 2, 2

D.1. Muscle Up Work- False grip holds- 2 x 10s (this is seriously hard on the wrists)
D.2. Shoulder Stands- 2 x 20s

F.1. Dips- 5x5- 5,3,3,4,3 (18)
F.2. Chins- 5x5- 4,4,4,4,3 (19)

Stretch and roll in PM

2274
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 24, 2015, 10:57:24 pm »
Have been hitting a 5 min mobility sesh every morning inspired my Max Shank. 3 days and counting.

Doing a small amount of rolling and stretching in the PM but need to do more.

2275
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 22, 2015, 07:37:15 pm »
23/09/15

5 min mobility sesh this morning. Knee hurts but the rest of me is feeling pretty good.

2276
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 22, 2015, 01:23:55 am »
Saw my osteo this arvo. No structural damage. Fatigue and tightness throughout the leg seems to be to blame. IT band wasn't too bad. Rec fem, glutes and top of calf (behind the knee) seem to be the culprits. Knee is pretty tender right now and expected to be this way for a few days. Need to stretch/roll and take it easy on the legs over the next couple of days and reintroduce squats at a lighter level. Basically like a deload week.

2277
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 21, 2015, 07:56:11 pm »
Had some decent lateral knee pain/weakness last night. Think it may have occurred when I dumped the bar, not sure.

Seeing my osteo for a long overdue appt today and hopefully it's nothing too serious. Doesn't feel that way anyway so hoping a minor strain or something that can be sorted in a few days/week or so. 

Also, foam rolled and stretched the sh1t out of everything last night too. Hip flexors and rec fem are seriously tight and painful. Obviously need more attention.

2278
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 21, 2015, 05:07:51 pm »
Quote from: LBSS on September 21, 2015, 09:17:26 am
why are you having trouble getting enough sleep?

Combination of getting to bed early enough and a.daughter who has a thing for waking up at 3 and 5 am. The joys of children.

*Edit- chances are abusing caffeine is probably not helping too.

2279
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 21, 2015, 12:07:26 am »
20/09/15

Went for an 8k walk with the wife and kids (pushing kids in prams). Pretty quick for a walk. 1hr 18mins.

21/09/2015

No jumps today. Area I jump in was being used. Did some stretches prior to squatting.

Squats-
bar x 5, 70 x 5, 90 x 5, 115 x 1
130 x 2F  :personal-record:, 2, 1
95 x 10

Even though a PR I'm pissed. Weight didn't feel heavy on my back but legs had little to give. Walk yesterday probably didn't help but I think it's more CNS fatigue. I never feared I'd miss either so didn't set up the safety bars and had to dump the bar. Pretty embarrassing when the girl on the other side of the small room was doing deadlifts for multiple sets of 5. Oh well.

Liked the idea of seeing how many I can get with my bodyweight. 10 wasn't too hard but had nothing in legs after. Would be nice to get this to 15 or 20.

I've PR'd the last couple of weeks but still feel like I'm going nowhere. I'm struggling to get enough sleep and quality food atm which I think is more to blame. Going to hit 130 again next week and see if I can get 5 reps. If not I'll deload and start again.

Need to remember my main goals right now are to maintain strength, lose some fat (5kg), get fit and include more jumping in my program

Edit- Part of the reason I think fatigue is I've been hitting the coffee pretty hard lately to make up for lack of sleep. Normally 4-5 a day with sometimes up to 7 a day. Kind of hit me today when I took pre-workout for the first time in months (200mg caffeine) and had absolutely zero effect. Alongside more sleep I think getting down to 2 a day would be wise.

2280
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 17, 2015, 01:48:38 am »
17/09/2015

Back to no program again
Weight- 95.6
Injuries- none. hips tight as fuck. calves and feet the same.
Fatigue- Pretty damn tired. Got 7-8 hours last night but it's not consistent every night.

Dynamic W/U

SL Bounding Complex- only through once- knees not too happy

Squat-
bar x 10, 70 x 5, 90 x 3, 110 x 1
125 x 5  :personal-record:
125 x 3

Wide Grip RDL-
80 x 8, 8, 8

PC- 70 x 1 (easier to remove weight off bar by cleaning and racking again)

Treadmill-
7min run- covered approx 1.1k.
calves are tight as fuck but felt most of it in the glutes. Will keep doing this and trying to increase the time

Squat was ok. Certainly not fast or crisp. First 3 reps were pretty good. Last rep was a complete grinder though. Stopped at rep 3 in 2nd set for fear of failure. Will hit the mobility work during the rest of the week and fingers crossed 130 comes up on Monday.

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