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Messages - Coges

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256
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 27, 2020, 08:27:43 pm »
27/08/2020

Patrick Step Up- sets of 10
20, 40, 60, 80, 90

ATG Split Squat-
bw x 5, 20 x 5, 25 x 3, 30 x 3, 35 x 3, 40 x 3, 45 x 3

Romanian Rhythm Squats-
3 x 50 @ 90

Sissy Squats-
1 x 26

Upper Mobility Circuit
French Press
Cross Bench Pullover
Trunk Extension
Back Bridge Hold


I really should get a tattoo on my forehead to continue doing step ups and split squats. Just the way my knees and ankles feel. It's incredible.

257
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 26, 2020, 07:17:59 pm »
26/08/2020

BTN Press-
20 x 5, 30 x 5, 40 x 5, 45 x 5, 50 x 4
Chin Up-
bw x 5, +5 x 4, +10 x 3, +5 x 4, +5 x 3

Extended Push Ups
10, 10, 10

French Press-
10kg x 12, 12, 10

258
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 25, 2020, 07:52:22 pm »
24/06/2020

Patrick Step Up- sets of 10
bw, 20, 40, 60, 80

ATG Split Squat-
bw x 5, 12 x 5, 20 x 5, 25 x 3, 30 x 3, 35 x 3

Romanian Rhythm Squats-
3 x 50 @ 70kg

Sissy Squats- 1 x 25

25/08/2020

Seated GM-
bar x 10, 30 x 10, 40 x 10, 50 x 5, 55 x 5
Hip Flexors-
1 x 20 each leg red band

Nordic- 7" elevation
3 x 5

Jefferson Curl-
6kg x 10, 20 x 7, 30 x 5
Hanging Knee Raise
10, 5, 5

Circuit x 1- 60s each
Calf Stretch
90/90
Pigeon
Couch Stretch
Juggling


Later:
Front Split Work Circuit
1/4 ATG Split Squat- 5 x 5
Long Lunge Pulse- 5 x 10
Hero Pose- 5 x 10s

Front Split- 1 x 60s each side

Legs rekt  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

259
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 24, 2020, 10:48:44 pm »
Saw the physio again this morning. Elbow isn't necessarily tendonitis but more an ulnar/medial nerve issue which is largely related to my neck. So far seems like a pretty simple fix and she thinks I'll be completely good to go in two weeks. She did some pretty good work and got some massive improvements in range. She also stressed again that I'm hyper mobile and will run into these issues if I don't have strength in those extreme ranges of motion that I can get into.

260
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 24, 2020, 01:37:44 am »
Quote from: maxent on August 24, 2020, 12:00:25 am
Quote from: Coges on August 23, 2020, 07:45:42 pm
Hey mate. What's your thinking behind 10x10@100?

hey coges, good training lately! 10x10x100 feels like a good end goal, i dont think my body type can handle more weight than 100kg so it's an upper limit on weight .. but i'm also more interested in reps so 10 seems like a good upper limit on reps.  10 sets is just for symmetry to complete the 10x100 haha. If i get 10 sets i'lll probably have close to my maximum amount of hypertropy which is the primary goal of benching in the first place.

Hey mate. Thanks!

10x10 is full on but if you can bench 10x10@100 you'll be a beast. I saw Sebastian Oreb did 5x5@200 on the weekend and it was insane. 

Are you going to peak and change your volume during that time?

261
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 23, 2020, 07:45:42 pm »
Quote from: maxent on August 23, 2020, 08:46:12 am
thanks guys! i haven't been logging but i bench daily now .. but only one day in 10 with weight on the bar, usually it's just the empty bar or 5-6kg dbs. im not sure if it's helping neurally or what. pushups would be better but i tend to get carried away and over-do it,and then i cant lift in the gym.  going to take the scenic route and aim to hit 10x10x100 in a year or so!

i do static holds on the dips bars and when i do, i start shaking like a leaf. so i know i've got a lot of weaknesses atm, but for now just happy to focus on improving my bench. eventually will cycle different exercises. keep things fresh.

Hey mate. What's your thinking behind 10x10@100?

262
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 23, 2020, 07:40:38 pm »
Quote from: adarqui on August 23, 2020, 12:11:18 pm
uhaul fukt me. went to the place i reserved the trucks, and they didn't even have those trucks available.

i call them, no trucks available today anywhere.

so canceled and found a 26'r from Penske.

i think this'll get done.

 :D :D :D
<a href="http://www.youtube.com/watch?v=A-brgkkjnHc" target="_blank">http://www.youtube.com/watch?v=A-brgkkjnHc</a>

263
Progress Journals & Experimental Routines / Re: Party's Over!
« on: August 16, 2020, 09:52:02 pm »
Quote from: Mutumbo000 on August 15, 2020, 04:29:20 am
Thanks bro I had my 3rd session today. I learnt that on Tuesday and Thursday the sessions are Randori ( free practice) and Saturdays are Kata (technique/form). Today's session was really good and I bought my first Gi today. My body is slowly adapting. I've got carpet burn on my knee, a couple of small cuts on my fingers and even some cuts on my feet. I can also feel it in my core as well so I'm giving my muscles a good workout. After judo I had a quick gym session.

What's funny is the falling sucks to begin with but there comes a point where your body just deals with it and you almost don't even feel it. It's such a good place to be when that happens.

264
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 16, 2020, 09:49:58 pm »
Quote from: adarqui on August 14, 2020, 09:11:47 am
Quote from: Coges on August 12, 2020, 09:53:01 pm
I signed up to RealMVMT again this week. I am starting a martial arts gym next year with a couple of mates (once all this lockdown shit is sorted) and have wanted to do a part time training business for years

whaat! sick!!

that's awesome man. hopefully that can get started fairly soon.

Quote
These guys have their own certs and a pretty impressive network. The cost of entry is quite low too for the information that's on offer. It will be a nice side business and if it gets to a decent enough level I will take it full time. Financial services is largely fucked in this industry and may not exist in it's current format in 5-10 years time so it will be nice to have a plan B.   

plan b's popping up everywhere. smart move to start prepping now, just in case.

Yeah man it seems like the right move. If this shit show has taught me anything its that I've been extrememly this time but next time won't necessarily be the same. 

265
Progress Journals & Experimental Routines / Re: Party's Over!
« on: August 13, 2020, 07:21:20 pm »
Quote from: Mutumbo000 on August 13, 2020, 09:19:36 am
In my first session I was just learning some of the fall techniques and a couple of basic throws and chokes working individually with one of the instructors. I don't think he was putting in much resistance against my throws because it was just working on the technique. Vice versa when he did throws on me I didn't resist much and just focused on falling to the ground with the correct technique.

I had my second session today and worked in with the group today but we didn't do any throws or much stand-up. It was mainly ground based for the whole 90 minutes. On Tuesday I wasn’t paying much attention to what the group was doing but I think Tuesday was dedicated to stand up and throws so maybe Thursdays are their ground nights but it’s too early to tell and I didn’t ask.

Anyway with the ground work I felt like when I was on top they struggled to get me off, but it was just awkward because I don’t know what to do apart from that one move I got shown on Tuesday. When I was on my back I was fucked though. We did these 3-minute drills where you would start facing each other on your knees and wrestle. After 3 minutes we’d get 30 seconds rest and move onto the next person. I’m used to that because we did that in rugby but not for 3 minutes! I think it was only the 2nd person and I was already soo gassed from the 1st person I couldn’t get anyone off when I was on my back. I remember looking up at the clock on the 2nd person and I was on my back struggling I thought it must be close to 3 minutes. Nah it was still 1:41 seconds to go so I just tapped so we could reset. The next 3 people after that I just had no energy so it wasn’t good.

Prior to training I was planning to go to the gym and just do some bodyweight exercises but after training I felt drained. Next training is on Saturday. Hopefully it’s throws!

That's awesome! I love that feeling of completely sucking at something. You'll get better so quickly mate.

Having said that, YouTube is your friend. There are so many great tutorials for Judo and Jiu Jitsu on there that you can really speed up your progress.

266
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 12, 2020, 09:58:16 pm »
Bunch of testing for the new RMVT program. Highlights were-

Front squat- 110kg
Power snatch - 60kg (didn't have the confidence to go full depth)
C&J- 80kg (felt like I had more here. Definitely did in the clean but not sure about the jerk)
Weighted Chin- +20kg (collarbone to rings)
Weighted Dip- +20kg (nose to hand level)
Some other mobility, flexibility and handstand stuff.

C&J-

267
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 12, 2020, 09:53:01 pm »
I signed up to RealMVMT again this week. I am starting a martial arts gym next year with a couple of mates (once all this lockdown shit is sorted) and have wanted to do a part time training business for years. These guys have their own certs and a pretty impressive network. The cost of entry is quite low too for the information that's on offer. It will be a nice side business and if it gets to a decent enough level I will take it full time. Financial services is largely fucked in this industry and may not exist in it's current format in 5-10 years time so it will be nice to have a plan B.   

268
Progress Journals & Experimental Routines / Re: Party's Over!
« on: August 12, 2020, 09:43:24 pm »
Quote from: Mutumbo000 on August 12, 2020, 11:34:42 am
Quote from: Coges on August 12, 2020, 03:12:24 am
Quote from: Mutumbo000 on August 11, 2020, 09:21:42 am
I said a few months ago that I wanted to start boxing. Unfortunately my achilles is not getting any better and because boxing involves a lot of endurance and footwork I've decided not to pursue it. However, I have chosen to start another sport- Judo. I had my first training session today and it was pretty cool. I can't remember any of the names of the techniques but I learnt how to fall sideways, front and backwards and also learnt a couple of cool throws and chokes with 1 on 1 training for 90 minutes. I think I pulled up fairly well but we'll see tomorrow. I plan on going back on Thursday for my 2nd session. At this gym they train on Tuesdays, Thursdays and Saturdays.

Chin Ups-
7,7,6,6

Pull Ups-
4,4,3,3

Nice! Judo is badass.

Once you learn the techniques you will find your strength a huge advantage. By chance I actually came across this a little while back which I thought was interesting.



That's a cool chart. I'm planning to be in the -90kg division. Currently I'm Regional for Bench, Squat and Deadlift. I should be National for Bench and Deadlift in a few months.

Nice. How did you find your strength compared to the other guys in your first session?

Also, we need to get the Adarq martial arts squad up and running.

269
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: August 12, 2020, 09:38:41 pm »
Quote from: LBSS on August 12, 2020, 03:18:48 pm
i was getting trap headaches last year. went to ER at one point, doc prescribed one of these:



made a huge, immediate difference.

Better or worse than the Hitachi wand?  :-X

270
Progress Journals & Experimental Routines / Re: Party's Over!
« on: August 12, 2020, 03:12:24 am »
Quote from: Mutumbo000 on August 11, 2020, 09:21:42 am
I said a few months ago that I wanted to start boxing. Unfortunately my achilles is not getting any better and because boxing involves a lot of endurance and footwork I've decided not to pursue it. However, I have chosen to start another sport- Judo. I had my first training session today and it was pretty cool. I can't remember any of the names of the techniques but I learnt how to fall sideways, front and backwards and also learnt a couple of cool throws and chokes with 1 on 1 training for 90 minutes. I think I pulled up fairly well but we'll see tomorrow. I plan on going back on Thursday for my 2nd session. At this gym they train on Tuesdays, Thursdays and Saturdays.

Chin Ups-
7,7,6,6

Pull Ups-
4,4,3,3

Nice! Judo is badass.

Once you learn the techniques you will find your strength a huge advantage. By chance I actually came across this a little while back which I thought was interesting.


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