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Messages - Coges

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2626
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 18, 2014, 07:54:45 am »
That's smart thinking. Just take your time and get it right.
I think you'll be a blocking monster too. You've got a great reach and nice elevation from a standstill. Would hate to be trying to put it in from the paint against you.

2627
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 18, 2014, 07:52:14 am »
18/08/2014
B3W
Week 16- Session 53
BW- 95.7 (am)

Quickish warm up-

Squat-
bar x 10, 60 x 5, 80 x 5, 100 x 5, 125 x 5  :personal-record:

Incline Bench (fat gripz)-
bar x 8, 40 x 8, 55 x 8, 8, 12

Ring Dips-
bw x 6, 6, 5, 6, 5

So no doubt all this food I've been eating helped somewhat but I felt fricken awesome when squatting. I have been looking at the form recently and I have a few weak spots. Tonight I lowered the bar position just a touch, narrowed my stance a little bit and cut the depth by 2 or 3 inches. I'm still going below parallel but just not as much as before. I actually had to video check the early sets cause from a power perspective it felt like I was doing half squats.  Either way pretty pleased with how it went tonight. Just need to replicate that form next time.
Even incline bench felt strong where I struggled for 8 reps at 50 last week I had a heaps in the tank tonight.
All this might actually say more about my lifting day eating habits than anything else. We'll see.

2628
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 18, 2014, 07:41:38 am »
Some nice dunks in there mate. You're making it look pretty easy.
I can imagine with some more practice under your belt there'll be some decent upside.

2629
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 18, 2014, 12:43:57 am »
Have had a massive weekend food and drink wise. Haven't trained since last Wednesday and have two weeks till I head off for a week. Will start the training week again tonight with squats going for 125 and then do my singles next week.

Will be interesting doing chins and dips this week. After the weekend I've weighed in a hefty 95.7 this morning and was 98 last night before bed. I expect some of that to drop over this week (fingers crossed).

2630
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 14, 2014, 11:55:08 pm »
Good convo all round. Definitely made me think but not sure I'll change much.
Either way, it'll either work or it won't and I hope whatever we're doing works for all of us.

2631
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 14, 2014, 02:08:18 am »
Quote from: entropy on August 14, 2014, 12:55:05 am
Quote from: Coges on August 14, 2014, 12:45:25 am
Here's how I approach it. If you can see good ab definition (4-6) in the mirror whilst flexing then you're ok to stabilise and start going back the other way.

Depends on the person though. If you are weight training and have some decent sized abs, you'll be able to see them quite early in a cut. does that mean you dont have to bother cutting? Maybe, maybe not, depends on what it means to see that defn. For me i cud see it when i was around 85kg..   pretty early on and not really lean. So suppose i end up cutting to 72kg to be in single digits bf%, what use would it have been to go by ab visibility, for me, not useful. For someone else, perhaps they only see their abs when they're close to 10%. All depends on the person, how built their abs are, how they store fat, etc. Too much variation for my liking to go by that alone..

This is the difference between you and I. You are extremely detail focused. I'm more big picture.
I don't think there's wrong or right here. Just different shades of mind fuckededness  :D.

2632
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 14, 2014, 12:45:25 am »
Nah too much fucking around for my liking. You'll be cutting and losing strength and muscle forever.

Here's how I approach it. If you can see good ab definition (4-6) in the mirror whilst flexing then you're ok to stabilise and start going back the other way.

2633
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 14, 2014, 12:25:47 am »
Quote from: entropy on August 13, 2014, 10:59:33 pm
Quote from: Coges on August 13, 2014, 08:18:53 pm
Quote from: LBSS on August 13, 2014, 12:04:41 pm
somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.

 :lololol:

I've seen this too. Apparently better to reset your baseline otherwise you're just as likely to shoot back to where you were before. Can't speak from experience here but seems to be common opinion.

As far as getting to 7-8% I have not seen anywhere that such a low % is more effective to start from than say 10-12%. Personally I think it's just a recipe for disaster. Much easier to get to and maintain 10-12% for some time than to get to and maintain 7-8%. Completely different mental game.

THe problem is anyone who hasnt actually dieted down to low bodyfat will just assume their claimed almost 10% bodyfat which is actually ~15% is close enough to 10% and they're basically at 10% and for arguments sake they'll go on and start a bulk and spin their wheels. You can't make that mistake if you are a legit 10% though because it's visually obvious you're lean enough now.

What is a legit 10%? Your 10% is different to mine which is different to a caliper tested 10% and a dexa scan 10%.
Too much time spend worrying about the minutiae.
Do it slowly and methodically and do it right.

It was either LBSS or Vag earlier on who said you need to zig and zag. You can trend upwards for a few weeks and downwards for a few weeks and still be moving in the overall right direction. Big picture stuff.

2634
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 13, 2014, 08:18:53 pm »
Quote from: LBSS on August 13, 2014, 12:04:41 pm
somewhere i was reading recently that it's better not to bulk from an extremely or difficult-to-maintain lean state. better to get to a comfortablish baseline and bulk from there. if/when i ever decide to do a genuine bulk, i'll do it from right where i am and have been for years, 173-177 pounds and 10-12% bf. no point in getting leaner than that first.

 :lololol:

I've seen this too. Apparently better to reset your baseline otherwise you're just as likely to shoot back to where you were before. Can't speak from experience here but seems to be common opinion.

As far as getting to 7-8% I have not seen anywhere that such a low % is more effective to start from than say 10-12%. Personally I think it's just a recipe for disaster. Much easier to get to and maintain 10-12% for some time than to get to and maintain 7-8%. Completely different mental game.

2635
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 13, 2014, 12:19:12 am »
13/08/14

16kg KB swings
25, 25, 25, 25

2636
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 12, 2014, 08:51:02 pm »
12/08/2014
B3W
Week 15- Session 52
BW- ?

Good warm up

Power clean-
bar x 5 (from hang), 60 x 3, 80 x 1

Squat-
60 x 5, 80 x 5, 100 x 5, 122.5 x 5  :personal-record:

Incline Bench-
bar x 8, 40 x 8, 50 x 8, 8, 8

Ring Dips-
bw x 8, 7, 7, 5, 6

Squats felt ok. Hard but ok. Will go to 125 next week then do some max singles the week after. Not sure whether to try and make form perfect or keep increasing weight as I go on. My form is not bad and could be better but I don't want to just be a form princess either.

I'm in two minds about my oly lifting aspirations too. Not sure I have the time to commit and I may be better taking other avenues. I want to include some movement efficiency stuff in my warm up and then maybe I just do some jump squats and or depth jumps prior to squatting and deadlifting for what may be the same/better effect. My training time is nudging on an hour at the moment. If I take the time to properly focus on oly lifts while still squatting and deadlifting I'll add another 15-30 mins minimum which I'm not prepared to commit at the moment.

Used my brand new friends tonight on bench. Picked these up on the weekend and am going to try to use for all pressing movements and curls etc for the foreseeable future. Will see how I progress on these. Should be interesting.




2637
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 12, 2014, 08:28:08 pm »
Cracking video. Very motivational.

2638
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 11, 2014, 12:17:43 am »
Quote from: entropy on August 10, 2014, 11:25:19 pm
Nice pulls bro. Get that up to 5x180 and then 5x200  and you'll be a beast!

Cheers. Thanks mate.
That's the plan. I want a single at 180 first and then I'll work on the 5's.

2639
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 11, 2014, 12:16:43 am »
Looks v good indeed. A fair bit quicker than what I remember from your last video.
Well done.

2640
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 10, 2014, 11:13:38 pm »
So haven't trained the last couple of days. Have felt ok but have just been getting on the food and drink. Not something I've done a lot of lately.
Saw my osteo this morning. She gave me the most painful working over I think I've ever had. Feet, calves (OMG!!!), IT band (super painful), quad (fuck me!!!), upper traps (kill me now!). Feel pretty good now and will definitely have to keep up the rolling and SMR type stuff. I will skip the last two sessions of this week and move onto the next week.
122.5 x 5 BS here I come.

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