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Messages - Coges

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2716
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 17, 2014, 09:12:08 am »
Yep, that's the way I started doing them too. I've since been told to do them with a similar hip position to the conventional DL. Have found I can move more weight that way.
From what I understand if you're doing explosive snatch movements you would want the hips to be lower like you describe.

2717
Nutrition & Supplementation / Re: Bioimpedance analysis
« on: June 17, 2014, 08:37:51 am »
Quote from: vag on June 17, 2014, 05:29:46 am
I have one of those, obviously  you can't trust them as they seriously fluctuate depending on water. What i do is : try to have the same circumstances when measuring ( e.g. morning, after WC and before breakfast ) and also use an online bf calculator ( that waist/height/bw shit ), keep a log with both measurements and their average. Couple that with the mirror test and you have a good tool for progress evaluation.

Yes I noticed that it was skewed after drinking a heap of water this afternoon. I'll do the same though. First thing in morning. Btw, glad to see someone trotting out the old WC. Doesn't get mentioned too much these days  ;D

Any recommendations for the online calc?


2718
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 17, 2014, 08:33:01 am »
I suppose it depends on your hip level. At my height my grip is right next to the plates but my hips aren't much, if any, lower than a conventional deadlift.
I get nearly all hams/glutes. Back is fried too but that could be from DL + rows + pull ups.

2719
Nutrition & Supplementation / Re: Bioimpedance analysis
« on: June 17, 2014, 12:58:38 am »
Ok so I've stolen my parent's bio scales. Just weighed myself. I've had brekky and lunch but I'll do again tomorrow morning to compare.
It has two different modes. One for athletes (10+ hours exercise a week/RHR<60) and the normal mode.
On athlete mode my bf is 11.1% (I wish) with 66% hydration level and on normal mode it's 15% with 61% hydration level. That to me would be pretty close to the mark. 
Good thing is I can use these going forward. Need to get down to 10% though. This recomp is going to prob take a few months I would think.

Thanks to everyone for warning me off paying for this type of thing.

2720
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 16, 2014, 10:22:56 pm »
17/06/14
BW- 90.4
Total Cals- 2,217

It's only been 4 days but I'm pretty stoked that I have been eating to a plan so far. I'm tracking everything using an app on my phone and this is probably the critical thing. Knowing how much I've eaten and how much I have left to eat makes it so easy to follow. Prevents me from under eating most importantly.

2721
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 16, 2014, 08:26:34 pm »
Quote from: T0ddday on June 16, 2014, 11:28:11 am
I have no idea if this will work in Australia but you might have more success if you keep exploring some different tracks for training.  At least in LA the best tracks are in wealthier black neighborhoods and the environment at these tracks is pretty serious and if you are interested in getting more athletic an environment like this would help astronomically.   I honestly believe we could fix your bounds in about 3-5 sessions if you had our group with you to compare against vs the months it might take you to iron it out yourself.

The difference, and the problem, within Australia is the lack of high school/college sporting programs in general. We don't have anywhere near the same sporting infrastructure as the US or Europe. For most kids touching weights or doing track work in high school is a rarity even if you're playing high level sport.


2722
Nutrition & Supplementation / Re: Bioimpedance analysis
« on: June 16, 2014, 07:45:04 pm »
 :-[ Haha. Ok so I'm glad I asked.

My parents actually have a set of those scales that do that so if that's just as good I'll just borrow those.


2723
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 16, 2014, 08:31:47 am »
16/06/14
B3W
Week 7- Session 27
Weight- 90.5
Total Cals- 3,106

Warm Up-
Not going to post details here anymore unless I do something different. May include skipping in the near future.

Snatch Grip DL-
40 x 5, 60 x 5, 5, 5, 87.5 x 5

BB Row- Parallel to floor
bar x 8, 40 x 8, 62.5 x 8

Pull Ups-
7, 6, 4, 5, 5, 4- 31 reps total

Pretty damn worn out after a few long days/little sleep. DL flew up again. Feeling really good about this and am def feeling it in my glutes and hams. Will start doing more decent sets on this lift given the lower weight. 60 is a no brainer and relatively easy so good to get some reps at that weight.


2724
Nutrition & Supplementation / Bioimpedance analysis
« on: June 15, 2014, 11:03:22 pm »
So I'm getting my BF% tested. Last time I was tested was about 3 years ago which was done by calipers and I tested at 13%. I thought it was low at the time and they only used 4 sites to perform the test. I retested 3 months later and without any noticeable physical difference I tested at 16%.
I have spoken to someone in my area who does Bio impedance testing and they'll charge me $25 for the test and the report. I'm booked in to do it next week. I figure it'll cost at least that to get a trainer to do a caliper test and I'm not confident I know anyone who has the necessary experience to do it. Also, it's cheap enough to do again in 2-3 months to track my progress.

On reading previous threads it seems this method is not too accurate. I tried doing my own research and from what I could find it doesn't seem so bad anymore.
Has anyone else had any experience with this type of testing?

2725
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 15, 2014, 06:58:23 am »
15/06/14
BW- 92
Total Cals- 2,237

Overshot on cals today but still under 2,400 so not going to beat myself up too much.

2726
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 15, 2014, 06:52:38 am »
Quote from: entropy on June 14, 2014, 09:53:24 am
Nice looking deadlifts, jealous! I like the idea to clean what you are going to FS/OHP. Good way to progress cleans without training for them. I hang clean all my OHP but that's because they never seem to get heavy enough to challenge. Would be cool to clean FS warmups. Maybe I should give that a try, though i dont think im strong enough to get more than 60kg right now, my next jump is 100 and im not gonna clean that any time soon haha.

Cheers thanks mate.
Yes I've been wanting to do more cleans so figured this is a good way to include it. I think if I learned to catch a bit lower I could get around 80ish+ but it'd be pushing it at the moment.
I know you don't do deadlifts at the moment but the other thing I will be starting in a couple of weeks is using me DL warm up sets to work on high pulls, panda pulls and low pulls as the weight increases. Should be interesting.

2727
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 14, 2014, 07:50:24 am »
14/06/14
B3W
Week 7
Session 26
Weight- 90.5
Total Cals- 3,093

Warm Up-
Joint rotations
Push ups- 10, 10, 10
BW Squat- 10, 10, 10
Inverted Row- 10, 10, 10

Front Squats-
bar x 5, 40 x 5, 50 x 5, 65 x 5, 87.5 x 5

OHP-
bar x 5, 40 x 5, 47.5 x 5, 47.5 x (3,2), 47.5 x 3

Unilateral Floor Press-
20 x 12, 12, L-11 R-9

Tuck Front Lever
20s, 20s, 20s, 15s, 12s

Had a whopping 3.5 hours sleep last night thanks to the kids. Ended up training in the evening but never really got 100% into it.
Also, really need to leave a day after deadlifts before doing front squats. Will be easier to do FS and then snatch grip DL days back to back. Lower back definitely suffered as a result.
OHP is sucking too. It's definitely a form issue. Maybe more warm up sets are required.
On a positive I cleaned all weights for FS and OHP with the exception of the 87.5kg. Tried that one but only got it half way.

2728
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 13, 2014, 08:20:16 am »
13/06/14
B3W
Week 7
Session 25
Weight- 89.5
Total Cals- 2,919

Warm Up-
Joint rotations
Push ups- 10, 10, 10
BW Squat- 10, 10, 10
Inverted Row- 10, 10, 10

Deadlift-
60 x 10 (RDL), 80 x 5, 100 x 5, 132.5 x 5

Weighted Chins (Rings)-
bw x 5, 5
3.75 x 5,5, 3

BB Curls-
bar x 10, 32.5 x 8, 30 x 6, bar x 8

Deadlift felt weird at first and almost hard at 80 but 100 flew up and 132.5 felt pretty good...see vid below
<a href="http://www.youtube.com/watch?v=m_YNfn0kQ94" target="_blank">http://www.youtube.com/watch?v=m_YNfn0kQ94</a>

Chins- haven't been doing enough warm up sets so added another set of 5 at bw in tonight. Made that third set harder no doubt.

BB Curls- For the first time ever I taped myself doing curls. Wanted to check out the gunz  :P no doubt. The bar has always felt heavier on the left side and noticed through the video that my left elbow is coming away from the body and the shoulder is coming up at the top of the movement. Stripped the weight back a bit and tried again- no good. Stripped it right back to just the bar and tried to focus on keeping everything in line. Was fricked hard and I'll have to really work on this.

No abs today. Trained at 7pm and will be training early tomorrow morning.



2729
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 12, 2014, 10:35:50 pm »
Quote from: vag on June 12, 2014, 06:14:27 am
Quote from: Coges on June 11, 2014, 09:00:10 pm
Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days.

I am interested in this approach. Have you ever tried it again? How did it work for you?

Did a version of recently. Was 2,000 cals on rest days and 2,500 on training days. Wasn't training as intently or frequently as I am now and lost fat pretty quickly. I did that when I was rehabbing knee so wasn't squatting or deadlifting either. The main downside to this is I also lost a lot of lower body mass.   
This is also part of the reason I want to get BF done so I have a little evidence of whether it works or not.

2730
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 11, 2014, 09:00:10 pm »
Need to improve on the consistency of my diet. I love IF style eating (16/8) but am struggling to get all cals in during the evening so am just going to calorie cycle for the moment eating whenever till I get some consistency and then add it carb back loading along with IF again down the track.

Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days. Should be pretty easy to do. Obviously clean eating preferred and I've only drunk alcohol once in the last month so that shouldn't be a problem.

I know it's arbitrary but I want to get my bf tested over the next two weeks to see where I stand. Should be interesting.

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