2401
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 17, 2015, 09:46:48 pm »
Am absolutely loving this IG account. Keeping me motivated.
That is all.
That is all.
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2402
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 17, 2015, 09:24:58 pm »
Good job on realising before it's too late. A light week/week off should do wonders for you.
2403
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 17, 2015, 09:23:57 pm »bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sundayim having dreams of benching. think it's my new obsession. i wanna be using 100kg for sets of 6!
Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.
prob too early to say. If i add 15kg to my bench (85kg worksets ->100kg worksets) will it improve my athleticism in any meaningful way? i dont know. maybe it will help bc upper body strength is useful too even if not as important as lower body strength. i dont know. it remains to be seen. if i can sink 3s easily then i'll be happy.. if it helps my dunking, that would be nice too
The reason I ask is the athletes I often admire the most have strong upper bodies. If you can get it without compromising too much on something else I think it will definitely be worth it. Think about strength in the paint and being able to push/hold bigger guys out for the rebound.
2404
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 15, 2015, 07:11:40 pm »Snatch Grip High Pull-
60 x 5
70 x 5min
I am very glad you did those. Why glad? Because i am doing those too and i just discovered i am doing them wrong.
I wondered how the hell you can high pull 70kg when 40kg is already very challenging for me, while our o-lift strength is similar ( you are stronger, but comparable ).
So i searched the exercise again and it turns out you have to pull to below chin, i was pulling to as high as it gets, over head.
Lol. That's good news right there. You just got a whole lot stronger on the high pull.
2405
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 15, 2015, 12:11:23 am »
15/05/2015
Injuries- None
Soreness- 4/10 from working out last 3 days in a row
Warm up-
Joint rotations, leg and arm swings, banded hip flexor, pigeon stretch, shoulder dislocations, banded overhead squat (highly recommend) 12:20 in this video
<a href="http://www.youtube.com/watch?v=U5zrloYWwxw" target="_blank">http://www.youtube.com/watch?v=U5zrloYWwxw</a>
Power Snatch-
Bar x 5
40 x 3
50 x 3
Snatch Grip High Pull-
60 x 5
70 x 5
Panda Full-
80 x 5
Snatch Grip DL-
90 x 5
Squat Clean & Jerk-
60 x 3
70 x 1
75 x 1 (no jerk)
Parallel Bent Row-
60 x 6, 6, 6
Pull Ups-
BW x 4, 3
First real time doing snatches. Felt ok. Got more extension in the ankles with 50.
Snatch grip deadlift was interesting. 90 is challenging on the grip and I’ll probably use straps from here but the body felt really good here. Wearing my power perfect II’s so no doubt helps with positioning but I’d like to think I can get these up to where my regular DL is in a relatively short period of time.
Rows felt great. Pull ups no so much. Was running short on time and my grip was shot. Am considering working in chins and pull ups every time I’m in the gym in between sets. Even just for sets of 2-4.
Injuries- None
Soreness- 4/10 from working out last 3 days in a row
Warm up-
Joint rotations, leg and arm swings, banded hip flexor, pigeon stretch, shoulder dislocations, banded overhead squat (highly recommend) 12:20 in this video
Power Snatch-
Bar x 5
40 x 3
50 x 3
Snatch Grip High Pull-
60 x 5
70 x 5
Panda Full-
80 x 5
Snatch Grip DL-
90 x 5
Squat Clean & Jerk-
60 x 3
70 x 1
75 x 1 (no jerk)
Parallel Bent Row-
60 x 6, 6, 6
Pull Ups-
BW x 4, 3
First real time doing snatches. Felt ok. Got more extension in the ankles with 50.
Snatch grip deadlift was interesting. 90 is challenging on the grip and I’ll probably use straps from here but the body felt really good here. Wearing my power perfect II’s so no doubt helps with positioning but I’d like to think I can get these up to where my regular DL is in a relatively short period of time.
Rows felt great. Pull ups no so much. Was running short on time and my grip was shot. Am considering working in chins and pull ups every time I’m in the gym in between sets. Even just for sets of 2-4.
2406
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: May 14, 2015, 11:45:51 pm »bk feels good today but i might skip squats just to make sure everything is ok. looking forward to benching sunday
Do you think this focus you now have on benching is paying off? I dream of having a big bench but often wonder whether it's worth the effort.
2407
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 14, 2015, 01:29:37 am »
14/05/2015
Injuries- None present
Was quite low on time today and wanted to do a lightish session as the last couple of days have been relatively heavy for me.
Warm up-
Joint rotations, leg swings, arm swings, banded hip flexor, pigeon stretch, foam roll thoracic spine
Squat clean & Hang cleans-
Did a SC, HC, SC followed by 5 push presses at-
40, 50, 60kg
In between each set I did 3 box jumps at 23” and then 35”
Power Clean –
80 x 1 followed by front squat x 3
Superset-
Front plate shoulder raise- 15kg x 15, 10, 8
Lateral Raise- 8kg x 10, 8, 8
Rear Delt Raise- 5kg x 8, 8, 8
Machine shoulder press for 3 sets x 30 odd reps.
First time I’ve ever done a full squat clean. Was mildly impressed at my ability to hit myself in the face with the bar with 50kgs on it
. Felt pretty good though and will work towards a bodyweight clean. That sounds like a nice goal to have.
Injuries- None present
Was quite low on time today and wanted to do a lightish session as the last couple of days have been relatively heavy for me.
Warm up-
Joint rotations, leg swings, arm swings, banded hip flexor, pigeon stretch, foam roll thoracic spine
Squat clean & Hang cleans-
Did a SC, HC, SC followed by 5 push presses at-
40, 50, 60kg
In between each set I did 3 box jumps at 23” and then 35”
Power Clean –
80 x 1 followed by front squat x 3
Superset-
Front plate shoulder raise- 15kg x 15, 10, 8
Lateral Raise- 8kg x 10, 8, 8
Rear Delt Raise- 5kg x 8, 8, 8
Machine shoulder press for 3 sets x 30 odd reps.
First time I’ve ever done a full squat clean. Was mildly impressed at my ability to hit myself in the face with the bar with 50kgs on it
. Felt pretty good though and will work towards a bodyweight clean. That sounds like a nice goal to have. 2408
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 13, 2015, 10:12:03 pm »in re: neck tension. there is a wonderful, wonderful feldenkrais sequence for the torso and shoulders that for me has the added benefit of releasing so much tension in my neck. it's the only feldenkrais sequence i've ever bothered to memorize and practice, although i could probably stand to do more. feldenkrais is the bomb.
you have to get someone to read it to you or try to read it yourself as you go, but anyway here it is: http://www.flowingbody.com/low5.htm
if you end up trying it -- and again, i can't recommend it highly enough -- remember that with feldenkrais the point is to (1) focus very intently on how your body feels, how it moves, what parts of it are pressing into the ground, what parts are inhibiting movement and how your body is working around them, etc.; and (2) not try too hard, not strain. i did a few classes some years ago and the teacher kept coming over to me and saying, "could you give a little less effort?"
I'm not familiar at all with feldenkrais. I'll have to check it out as neck tension has bothered me for much of my life.
Thanks for the link.
Oh...and I'm really good at giving less effort
2409
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 13, 2015, 12:26:28 am »
13/05/15
Injuries- Left shoulder/neck (2/10), Left hip felt great
Warm Up-
Joint rotations, skipping, hip flexor stretch, pigeon stretch, foam rolled thoracic spine
Wide Grip RDL-
60 x 10, 10
Deadlift-
100 x 5, 120 x 5, 130 x 5 (last two reps mixed grip)
Chins-
BW x 4, 3, 4, 3, 3
BB Curls-
30 x 6, 4, 6
Farmers Walks-
45kg DB x 20m, 20m, 25m (considering I’m 6’4 I figure 1 of my steps is close enough to a metre)
Prowler-
10m x 16 +75kg
Felt like I was running on empty during chins and curls. Had absolutely nothing and had tension headache like symptoms down the left side of my neck. They actually disappeared after the first set of farmers walks which is bizarre. Think I need to address my pre-workout eating habits. I’m used to working out at 7-8pm at night so either I wait till I adapt to the new times on less food or I eat more in the morning. Don’t know which to do yet.
All in all an ok sesh.
Injuries- Left shoulder/neck (2/10), Left hip felt great
Warm Up-
Joint rotations, skipping, hip flexor stretch, pigeon stretch, foam rolled thoracic spine
Wide Grip RDL-
60 x 10, 10
Deadlift-
100 x 5, 120 x 5, 130 x 5 (last two reps mixed grip)
Chins-
BW x 4, 3, 4, 3, 3
BB Curls-
30 x 6, 4, 6
Farmers Walks-
45kg DB x 20m, 20m, 25m (considering I’m 6’4 I figure 1 of my steps is close enough to a metre)
Prowler-
10m x 16 +75kg
Felt like I was running on empty during chins and curls. Had absolutely nothing and had tension headache like symptoms down the left side of my neck. They actually disappeared after the first set of farmers walks which is bizarre. Think I need to address my pre-workout eating habits. I’m used to working out at 7-8pm at night so either I wait till I adapt to the new times on less food or I eat more in the morning. Don’t know which to do yet.
All in all an ok sesh.
2410
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 12, 2015, 03:03:15 am »
12/05/15
BW- 93.1
Injuries- Left hip (2/10) Left shoulder (2/10)
Warm up-
Dynamic stretches
Skipping, hip flexor stretch, pigeon stretch, goblet squat stretch
Squat-
Bar x 8, 60 x 5, 80 x 5, 90 x 5, 100 x 5
Incline Bench-
Bar x 8, 40 x 6, 60 x 5, 5, 5
Dips (bar)-
BW x 6, 6, 6, 3
Hanging Leg Raise (bent knee)-
6, 5, 6
Circuit-
1 min on heavy bag (punches and kicks)
1 min skipping
X 4
So…..I was going to be more patient with the squats but they just felt so solid. Will aim for 10 clean reps at 100 before I increase the weight.
I suck at hanging leg raises and probably every other core exercise out there. This should yield me some good returns if I can get it right.
Was meant to do 5 rounds of the circuit but was totally stuffed after 4. Nice having the equipment there though. Will do some prowler work tomorrow so that will be nice…in theory.
BW- 93.1
Injuries- Left hip (2/10) Left shoulder (2/10)
Warm up-
Dynamic stretches
Skipping, hip flexor stretch, pigeon stretch, goblet squat stretch
Squat-
Bar x 8, 60 x 5, 80 x 5, 90 x 5, 100 x 5
Incline Bench-
Bar x 8, 40 x 6, 60 x 5, 5, 5
Dips (bar)-
BW x 6, 6, 6, 3
Hanging Leg Raise (bent knee)-
6, 5, 6
Circuit-
1 min on heavy bag (punches and kicks)
1 min skipping
X 4
So…..I was going to be more patient with the squats but they just felt so solid. Will aim for 10 clean reps at 100 before I increase the weight.
I suck at hanging leg raises and probably every other core exercise out there. This should yield me some good returns if I can get it right.
Was meant to do 5 rounds of the circuit but was totally stuffed after 4. Nice having the equipment there though. Will do some prowler work tomorrow so that will be nice…in theory.
2411
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 10, 2015, 09:01:40 pm »
08/05/15
Hapkido Class
Worked kicking for the first hour of the class. Then worked on some 2nd Dan stuff for about 45 mins. Ended up totally buggered at the end and both hips, legs and upper back super sore afterwards.
Hapkido Class
Worked kicking for the first hour of the class. Then worked on some 2nd Dan stuff for about 45 mins. Ended up totally buggered at the end and both hips, legs and upper back super sore afterwards.
2412
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 10, 2015, 08:11:16 pm »add a basketball court, or even half court, and that sounds like heaven.
You know what, they've actually got two squash courts and I would love to see a ring on one of those courts. It would be perfect. Might put something in the suggestion box
2413
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 07, 2015, 11:42:06 pm »
08/05/15
Checking out new gym workout:
Wide Grip RDL-
60 x 5, 5
Deadlift-
100 x 5
130 x 3
Chins-
bw x 5, 5, 3
Front Squat-
bar x 8
60 x 5
80 x 3
100 x 3
Overhead Press-
20 x 8
40 x 5, 5
Think I'm going to enjoy the new gym. Have to get the music situation sorted though cause as per usual the selection playing in the gym was average at best.
Checking out new gym workout:
Wide Grip RDL-
60 x 5, 5
Deadlift-
100 x 5
130 x 3
Chins-
bw x 5, 5, 3
Front Squat-
bar x 8
60 x 5
80 x 3
100 x 3
Overhead Press-
20 x 8
40 x 5, 5
Think I'm going to enjoy the new gym. Have to get the music situation sorted though cause as per usual the selection playing in the gym was average at best.
2414
Progress Journals & Experimental Routines / Re: Chris' training journal
« on: May 07, 2015, 11:40:32 pm »2415
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 07, 2015, 11:38:21 pm »doing something >>>>>>>>>>>> doing nothing
Yes very true. I have been close to doing nothing though which wasn't ideal. Pretty stoked about the new gym though. They've got a prowler, a boxing room, more racks, chin up bars and rings that I could want and I'll be training at a time when there's normally about 10 people in the entire gym.