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Messages - Coges

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316
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 19, 2020, 07:59:50 pm »
19/05/2020

Lifetime  :personal-record: of 40!

Warm ups

Dribbling drills

Shooting

Bunch of jumps and dunk attempts. Must have had over 100 jumps easy. Had a decent amount of pre-workout and got a bit carried away haha. Lob game is weak. Hard with the driveway hoop where I can really only jump from one side though.

IMPORTANT- Heel kick is real! I have never ever used this before. Remembered about half way through and legit had an extra couple of inches on the jump. Pretty incredible and when I looked at the footage I wasn't even really kicking.     


317
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 19, 2020, 07:20:27 pm »
18/05/2020

Reverse Deadmill- sets of 10
bar, 40, 60, 80, 95

ATG Split Squat- sets of 5
bw, 20, 30, 40

Nordic-
4, 2, 2

Stretch

Felt off the entire session. Just had nothing so I called it.

318
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 17, 2020, 07:48:45 pm »
Quote from: vag on May 17, 2020, 07:22:58 am
TIME TRIAL 5K 23:42 , ALL TIME  :personal-record: :ibrunning: :personal-record: :ibrunning: :personal-record: :ibrunning:
Didn't even feel like i maxed my potential. Was just a good day, not a perfect one. I feel i can challenge breaking 23:00 in a well peaked race.

Nice!!!!!!!

319
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 17, 2020, 07:19:54 am »
17/05/2020

Incline Bench-
bar x 10, 40 x 5, 60 x 3, 70 x 6, 62.5 x 8, 55 x 10

OHP
bar x 10, 30 x 5, 40 x 3, 50 x 4, 45 x 6, 40 x 8

Lateral Raises
10s x 12, 10

2 hours later-
2.5k run in 14:28 avg. 5:46/km pace

320
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 16, 2020, 10:16:51 pm »
16/05/2020

Reverse Deadmill- 2 mins

KOT Squats to 7"- 5 x 10

VMO Squats- bw x 10, +10 x 10

BB Hack Squats- 20kg x 5, 10, 10 (these are so fucking hard)

Nordics- 4" elevation x 5
1" elevation x 1  :headbang:

Was kind of hungover, had next to no sleep and had been in the garden all day. Amazed I even got this session in but called it early.

Lowest ever Nordic rep:
<a href="http://www.youtube.com/watch?v=IioF-o0jirA" target="_blank">http://www.youtube.com/watch?v=IioF-o0jirA</a>

321
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 16, 2020, 10:08:23 pm »
The folks at Garmin be like


322
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 14, 2020, 10:27:57 pm »
14/05/2020

Reverse deadmill- 2 mins

RDL- sets of 10
bar, 40, 50, 60, 70

A) Tuck l-sit extending 1 leg - 3 sets of 5 reps/side
B)SL Calf Raise- sets of 10
10, 15, 20
C)Wall tib raise- 3 x 20

Inverted Row- 3 x 10 (bent knees)
Ring Dip- 4, 4, 4, 4, 2

Ring Push Up- 6

Taking RDL slow. The standard is to get knees behind ankles and upper body below hip level whilst maintaining arch in lower back.

Upper felt great after dips and rows. I was worried how much upper is included in this program but I think if I give it my full attention and really push the envelope on these upper days I will be fine. For now.

Daily training vid (last set of RDLs, 4th set of dips)
<a href="http://www.youtube.com/watch?v=fZD3eb4rlfU" target="_blank">http://www.youtube.com/watch?v=fZD3eb4rlfU</a> 

323
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 14, 2020, 07:45:06 pm »
You show that watch who's boss!

324
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 12, 2020, 09:54:54 pm »
Quote from: CoolColJ on May 12, 2020, 09:28:20 pm
What a re your thoughts on jefferson curls?
Are they safe for the lower back?

I have tried it a few times with a 20kg bar

Straight up love the jefferson curl. It's a hard movement to get right but I really like it. Puts a head of strain on my hammies but if I do it propertly it also stretches the hell out of my lats too. Hell of a movement. At my best I was doing 40kgs for sets of 10 with my wrists well below my feet and it felt incredible.

Is it safe? For me yes. I normally start out with 5kg or something pretty light and work up. Much better now the programming is sets of 5. I remember doing sets of 10 with a 30s pause on the last rep which was hell.

I remember Jeff giving me some advice on them. He said:
On hip position- "you want posterior tilt all the way down until it limits your depth, then allow the pelvis to move more into anterior tilt to get more stretch"
"out of the bottom there needs to be a posterior pelvic tilt to engage the glutes and abs/hamstrings to stabilize the pelvis to load the erectors in flexon therefore strengthening and decompressing the L5/S1"
On the vertabrae- "thinkg of each vertebrae like a string of pearls. They are supposed to move independantly one at a time" 

325
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 12, 2020, 09:45:23 pm »
12/05/2020

Reverse deadmill- 2 mins

Ball handling drills- 10 mins
two balls- crossover, between legs forwards and backwards, around back (3rd time doing these and the control is so much better)

Shooting- Stationary and 1 dribble pull up

Jumps- DL x 10 each side.
LR is far more favourable than RL. Got some decent height. Hitting around wrist and just over which is putting me around 30".

Reverse Deadmill- 2 mins

Ankle had one slightly dodgy moment. After all my jumps I thought I'd try a few lobs. Pulled the pin and saved myself the damage. It's pulling up better and better.




326
Mixed Martial Arts / Re: Misc MMA News
« on: May 12, 2020, 12:06:09 am »
Quote from: adarqui on May 11, 2020, 11:08:13 pm
Quote from: Coges on May 11, 2020, 07:47:24 pm
Quote from: adarqui on May 10, 2020, 11:46:40 pm
Quote from: Coges on May 10, 2020, 08:50:51 pm
Anyone watch Ferguson v Gaethje yesterday? That shit was insane. Best fight I've watched in years.

ah nice damn. nah i saw some gifs tho. looked crazy.

Quote
Also Ngannou is a straight up monster.

he really is.. this dude is just demolishing people.

20s.. it's like people just get hit by a bus. that's how a bus would KO people.

i mean it was some sloppy looking sh*t but he dgaf. insane.





He's basically the Hulk. That dude just wasn't ready.

not ready for a grizzly bear. lool.

i actually liked rozenstruik's counter. some nice technique there. good shot on Ngannou.. then.. RIP.

lmao.

Haha. Easy for me to criticize from here but he needed to get off line. He's a bloody pro kickboxer and should have known better.

Also, I think Ngannou has a bit of the MJ personal spite gene. Rozenstruik called him out and Ngannou wanted to show him they're not even playing the same sport. 

327
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 11, 2020, 08:14:47 pm »
11/05/2020

Reverse Deadmill- 2 mins

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

ATG Split Squat- sets of 5
bw, 12, 20, 30, 40 (loaded up with the bar front racked for last two sets- I think dumbells are easier but this will be better long term)

Nordics- 5" elevation
9, 10, 10 (almost feel like I need a warm up set for these but not sure how to incorporate)

Nordics vid. Kind of figured this movement out. It's more abs and hams for me than lower back which I was trying to use earlier. Going to drop from 5" to 2" next time and see how many I get.
<a href="http://www.youtube.com/watch?v=Z4RXFiq8ki4" target="_blank">http://www.youtube.com/watch?v=Z4RXFiq8ki4</a>

328
Mixed Martial Arts / Re: Misc MMA News
« on: May 11, 2020, 07:47:24 pm »
Quote from: adarqui on May 10, 2020, 11:46:40 pm
Quote from: Coges on May 10, 2020, 08:50:51 pm
Anyone watch Ferguson v Gaethje yesterday? That shit was insane. Best fight I've watched in years.

ah nice damn. nah i saw some gifs tho. looked crazy.

Quote
Also Ngannou is a straight up monster.

he really is.. this dude is just demolishing people.

20s.. it's like people just get hit by a bus. that's how a bus would KO people.

i mean it was some sloppy looking sh*t but he dgaf. insane.





He's basically the Hulk. That dude just wasn't ready.

329
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: May 10, 2020, 10:39:12 pm »
Quote from: Coges on May 10, 2020, 07:58:47 am
Quote from: LT3976 on May 07, 2020, 09:50:17 pm
You said you talked to Ben and only a few programs are offered?  What was the deal with the risks involved and the results?  Are they not doing vertical blueprint?

Sorry mate I missed this post.

I really wanted to do the vertical blueprint and the guys on the messaging end said this is what they offer now. There's a video of Ben presenting the new programs which is knee + upper + back + basketball/volleyball/speed-plyo. I asked Ben directly on that and he said that the vertical blueprint was a higher risk program and that this is getting just as good/better results so they don't offer it on the app anymore. You can obviously still do it but they don't recommend it right now. Kind of funny though in that Barth still has vertical blueprint in everyone of his IG posts.

When I really compared the two the main differences are that the vertical blueprint has-
- backward sprinting/jumping/bounding in same program/no direct basketball days though
- smolov for athletes RDL then Squat programmed in consecutive 12 week blocks (this is the main reason I wanted to do this program)

Having said that I don't know what's built in after you reach the knee ability standards anyway. Maybe it's RDLs and squats anyway. He's spoken so many times about chasing a personal double bodyweight squat but now I believe it's the front/back squat they use. Idk. He also talked about 200%xbw RDL as a higher level standard a while back too. I'm probably a month away from reaching the knee for life standards but I imagine by the time I reach them things will be different again.

Actually watched a vid today that had the next step after the knee ability standards are reached. Basically- Petersen Step Up instead of Patrick Step Up. Added rhythm squats with 200%bw goal and 1 leg nordics. He again talks about the risk/reward ratio though and suggests most people won't need to go that far. 

330
Pics, Videos, & Links / Re: Chris Staples, Tyler Currie and Anthony Hamilton vertical tests
« on: May 10, 2020, 09:03:37 pm »
Anyone surprised by Rivera's 33" standing vert? Is he underselling himself cause I thought he'd be higher than that.

As a side note on verts I was watching this on the weekend. Check out the 11min mark where they test themselves on a jump mat. Both 35" plus. Kind of surprising even though Matt is a former national triple jumper so definitely has the right capabiliites. And yeah I know, both on gear but whatever.

<a href="http://www.youtube.com/watch?v=P3eXtZLAe6s" target="_blank">http://www.youtube.com/watch?v=P3eXtZLAe6s</a> 

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