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Messages - Coges

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2341
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 14, 2015, 12:11:24 am »
14/07/15

Day 3 of no real training program

Got an InBody scan done. Gym was offering them as part of the membership so I figured why not. They say it's 98% as accurate as a dexa but given that 87.2% of all stats are made up I'll take it with a grain of salt. 11.2% bf though apparently which I'll take  :D. Probably not too far off at the moment either.
http://inbodyaustralia.com.au/inbody-570/


Quick warm up as was short on time

Squat-
bar x 5, 60 x 5, 90 x 5
115 x 3 - DAMN!!! Was meant to be doing 105 for 5 today. Probably could have forced out 2 more reps but they would have been relatively ugly. Might stick with 115 next week though too.

DB Floor Press (3 sec hold at top)-
20 x  8, 8, 8, 8

Started doing some cable cross overs but the left shoulder was pretty painful so I called it a day.

Ball game tonight which should be nice.

*Edit- had a look at a few online bodyfat calculators last night and they all pretty much came back at 13% so the scan might not have been too bad. Would be nice to get a sub 10 next time.

2342
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: July 10, 2015, 04:44:15 am »
Epic game write up! People in general are shit nowadays.

Congrats on the eloping too. That is fantastic news.

2343
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 09, 2015, 08:07:23 pm »
07/07/15

Ball game went pretty well. Won by 10. Played great defensively and had 11 points in a very lower scoring affair and 5/5 from the free throw line which is great for me. I know it should be automatic but I usually go at about 70%. Still getting my legs back and although I had a few good jumps in game I didn't attempt any dunks. Fingers crossed next time I get to the courts.

*Edit- Right quad corky in the last 5 minutes of the game. A few anti-inflamms and some ice and it's not feeling too bad 3 days on.

2344
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 07, 2015, 01:00:44 am »
07/07/15

Day 2 of no real training program

Dynamic Warm up

Pause goblet squats & box jumps

SL bounding-
Gave these a try. Was completely unco on first run through but started to get some rhythm on the last pass.

Snatch Grip DL-
60 x 5, 5
80 x 5
100 x 1
120 x 1 (had to narrow grip a bit from collars in by about 3-4")

Chins-
5, 4- Took a video of these and my left shoulder is basically 2-3" lower than my right at the top. Will take some time to do negatives only whilst I fix my left shoulder which has been bugging me for a few weeks.

Only a quick sesh today before I play ball tonight.

2345
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 06, 2015, 08:24:46 pm »
06/07/15

Day 1 of no real training program

Warm Up-
Brettzels
Hip Flexor stuff
Cook hip lift
Wall slides
Clams

Goblet wall squat
20kg x 10, 10

Squat-
bar x 5, 60 x 5, 80 x 5, 100 x 5

Bench-
bar x 5, 40 x 5
52.5 x 10, 10, 10, 10

Dips-
bw x 4, 4, 4, 3.5

Slam ball- EMOM x 10 mins @ 9kg

Have canned the powerlifting program/goal. I created a goal to try and motivate myself and it really didn't work very well. That and the training was too time intensive for me. I just couldn't afford 1hr 45mins 4 times a week. I figure now I'm just going to do what I want instead of having to narrow my focus. If I want to play ball, train Hapkido, go for a run, ride, whatever.
Have been reading Entropy Maxent's reactivity log and bounding looks like fun so I might try some of that too.

2346
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: July 02, 2015, 08:34:45 pm »
Quote from: Raptor on July 02, 2015, 08:13:05 pm
I would beg to differ. It's not the hamstring flexibility that's lacking, it's the hip flexor flexibility.

When you have short hip flexors you put the pelvis in anterior tilt. That stretches the hamstrings continuously. And when you ask of them to stretch EVEN MORE they start to get out of range of motion. And then you obviously think it's them that is the culprit. When in fact, they shouldn't have been that elongated to begin with.

Solve the hip flexor flexibility problem, get the pelvis in a neutral position, get the hamstrings back to their original length (shorter, that is) and then you'll be able to stretch them properly.

This.

Also means they struggle to fire along with the glutes and do the job required of them.

2347
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 02, 2015, 12:53:02 am »
02/07/2015

Warm Up

SL squat-
1 x 8

SL box jump (60cm)
3, 3

Squat-
bar x 10, 75 x 10
97.5 x 5, 5, 5

Chins-
bw x 5, 5

Meh. Feeling weak.

2348
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 30, 2015, 09:32:08 pm »
Filled in for a mates ball team last night. Quality of the league was pretty low but it was good to get out for a run and catch up with a few people I haven't seen in 10-15 years. Played ok once I warmed up and had two massive blocks which was nice. Didn't even attempt a dunk as that would not have ended well. Left knee is pretty damn sore but it should pass in a couple of days.

On the training front I don't remember a time when I've been less motivated. The scale of the program that has been written for me is the main culprit I believe. Well that and the fact that I like doing my own thing more. Really though most sessions are 1.45 hrs long and to fit it in to my daily schedule with work, family and everything else is a bitch. Something has to give and I'm not exactly sure what to do just yet. I created the powerlifting goal to try and get some training motivation going but the end result has kind of been the opposite. I'll only have time to hit two sessions this week at best so will do that and see where I can go from there.

#whingewhingewhinge

2349
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 30, 2015, 09:25:30 pm »
Quote from: ChrisM on June 30, 2015, 01:11:49 pm
my brain said....dont shit yourself

This is pretty much the worst thought to have in a public gym mid squat and easily justifiable on the list of why to dump the bar  ;D

2350
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 28, 2015, 11:06:55 pm »
Haven't really had time to post lately. Still training to the plan. Will hopefully do a more comprehensive update soon.

2351
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: June 23, 2015, 08:28:02 pm »
Quote from: ChrisM on June 23, 2015, 11:46:56 am
Oh, got engaged too. Yay!

Great stuff. Congratulations mate.

2352
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 23, 2015, 08:25:28 pm »
Quote from: LBSS on June 23, 2015, 11:01:54 am
if you're not already doing it, i recommend tightening your upper back as if for a max single on every single set, from barbell-only all the way through work sets.

Yes I'm working on this. I get super tight and then lose it after a 4-5 reps. Feeling squats a lot in my upper and lower back these days so it definitely needs some work. Maybe as I have never done any real work in the 6-10 rep range as I am now.

2353
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 23, 2015, 02:42:27 am »
Quote from: maxent on June 23, 2015, 01:10:46 am
Thanks acole & LBSS. I'm 31. The fact is the last 4 weeks or so, i've already tried to do those things but it feels very much like shutting the door after the horse has already bolted. The opportunity or window has closed. It's like how OKC could have won multiple championships when Durant, Westbrook, Ibaka and Harden were healthy - but mismanagement meant they never did even though everyone knows they could have - it's too late now with trades, injuries and lost opportunities. Sure you could Westbrook healthy dropping triple doubles but if Durant isn't there, it's all for naught. Or without the right championship calibre coaching.

 I'm just saying, my window probably has closed now. Ankle has healed but the damage done to my back isn't going away. It's just not just heavy squats, i haven't gone over 100kg in a month, i can stay away from them but when every single ME jump (which is what a dunk takes now) hurts my back acutely, it's not worth it to even try. Im pretty sure it's my spine not muscular so not sure what massages would do - sometimes they make things worse if it's spinal not muscular which probably respond better to that stuff. I have found the less i do, the better in this case. When i went overboard with SMR stuff, it didn't help at all. Better left alone which is what i've done the last couple of weeks and it's worked though jumping is out.

If it wasn't for that, i do think i could get a lot out of my body yet, just don't know if that will ever be the case now or if this is going to be chronic.

Mate I'm highly doubtful that your window has closed. Get yourself to a good physical therapist (massage, osteopath, physio, etc) and get them to sort you out. Personally I like osteopaths because they're a bit more whole body focused as opposed to singular area focused. Get some scans if needed and find out what you're working with. Rest will only disguise the problem and it will always return unless you find out the root cause.

If you can afford it (private health or whatever) find out who treats the Eagles or Dockers players and get in to see them. Worked wonders for me and that was how I ended a 12 year battle with severe low back pain. I ended up seeing the guys who treated Carlton FC and now have an Osteo who treats national and international water polo players.

You're in WA right:
http://www.bodylogicphysiotherapy.com.au/component/contact/contact/17-our-team/18-specialist-physiotherapists/4-chris-perkin.html
http://starphysiowa.com.au/our-team/

2354
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 23, 2015, 12:32:39 am »
22/06/15

Powerlifting Preparation: Correctives Phase
Weight: 94.7 (pre-training)

Mobility/activation & mov prep
Brettzel 1 x 10 breaths each side
Hip Flexor Stretch- 2 x 30s each side
Pigeon Mobility- 1 x 30s each side
Hip Swivels- 1 x 30s each side
straight leg + external rotation + abduction- 2 x 20 each side
Cook hip lift- 2 x 20 each side
Forearm wall slides- 2 x 15
Scapular wall slides- 2 x 15
Money maker- 2 x 20 (left side only- side I shift away from in squat)
Side lying clams- 2 x 20 (right side only- side I shift towards in squat)
x band walks- x 10m down and back- found my red band  :highfive:

Core
Half kneeling cable chop- 4 x 8
Single Leg Squat- 4 x 8

Power Development
Single leg box jump (20")- 6 x 3

Resistance Training
Face the wall goblet squat- 3x10 @16kg KB
Towel toe touch- 3 x 10

Squat-
60 x 10, 77.5 x 10
90 x 10, 8, 10

So I started this phase again. Missed two days last week, hadn't done any SMR type stuff and the body felt like complete shite. Figured I'm only two weeks in so better off to restart now.
Squats felt heavy and light. Upper back is an issue for me. When it's tight the weight feels as light as a feather. When I lose that it's just poor. Only 8 reps on 2nd set as my daughter walked behind me mid set and wouldn't move. Didn't feel like dropping 90kg on her.
Didn't get to the assistance exercises but happy that I got all the pre-squat stuff in. Did some rolling and stretches post training as well which was nice. Feeling ok.

2355
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 23, 2015, 12:20:20 am »
Quote from: LBSS on June 22, 2015, 10:25:22 am
youtube told me. second half of this vid: https://www.youtube.com/watch?v=_WIZOZLRm3c

Nice. Hadn't seen that one.

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