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Messages - Coges

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496
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 30, 2019, 11:32:07 pm »
Quote from: adarqui on June 30, 2019, 09:42:04 pm
regarding the long stretch sessions: i've always liked them, but sometimes have gotten wrecked by them - so it turns out being a love/hate relationship. i'm starting to learn how to do them more safely.

but it also reminds me of that Goggins interview. he just felt so bound up, that he couldn't take it anymore, and started stretching for 2-6 hours etc. until finally he "unwound himself". i've felt similar for a long time.

i get very frustrated when i just make a "normal movement" and I feel so much tightness or literally tweak/strain something. it pisses me off beyond belief. trying to see if I can truly improve my flexibility/mobility for once.

I love this. Reminds me of the old Pavel relax into stretch where he would tell us pathetic Westerners that we didn't have the patience for long stretching that would yield incredible results lol. Also more recently Kit Laughlin has stuff on relaxed stretching that is along the same lines. Slow, relaxed stretching, keeping the belly relaxed, taking your time and never putting the body in any dangerous position. He's had some incredible results. I love the piriformis and pancake stretches for this and can spend considerable time in each and feel incredible. If I spend too long in couch stretch though my hip flexors and quads are killing me afterwards.

I like the diet reset too. There's something magical about not bowing to hunger and eating on your own terms. Gone are the days where I dream of getting huge and I would much prefer to be 5-8kgs lighter than where I currently am given how much less stress the body takes at that weight.

497
Progress Journals & Experimental Routines / Re: 40x40
« on: June 30, 2019, 09:15:20 pm »
28/06/19

A- Plantar Fascia Stretch
B- Tibialis Stretch

C1- Sled Push-Pull- 3 x 20m heavy
C2- ATG Squat- bw x 10, +10 x 10, +16 x 10
C3- GHR x 5, 5, 5

D1- Tibialis Raise- 20, 20
D2- Garhammer Raise- Level x 10, 10

E1- ATG Dumbbell Shoulder Press- 10s x 10, 15s x 10
E2- ATG Chin-Up- bw x 5, 5

F- 90:90 > Pigeon Progression
G- Couch Stretch

Have been training fairly meekly the last few weeks. Have had a few niggles over the last couple of months and am progressing meekly. Think it's time to ramp things back up again as the body is feeling pretty good.

498
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 30, 2019, 09:05:59 pm »
Quote from: adarqui on June 29, 2019, 11:24:23 pm
been doing weird stuff with my diet for the last month or more, which is making some of this stuff possible now.

Anything worth sharing?

499
Basketball / Re: NBA 2019 - 2020 Season
« on: June 30, 2019, 09:00:15 pm »
Quote from: adarqui on June 30, 2019, 06:26:12 pm
BKN Nets to sign Durant, Kyrie, AND Deandre Jordan.

WTF.

MAJOR.

This would be epic!!!

500
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: June 26, 2019, 10:19:35 pm »
Quote from: adarqui on June 26, 2019, 11:23:01 am
<a href="http://www.youtube.com/watch?v=t5-YZOhLSsc" target="_blank">http://www.youtube.com/watch?v=t5-YZOhLSsc</a>

2:05  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

501
Progress Journals & Experimental Routines / Re: 40x40
« on: June 26, 2019, 10:12:12 pm »
Quote from: ChrisM on June 26, 2019, 08:39:17 pm
Coges, NICE!

LT, yea but I have to nail the standards to use the fly or Westbrook program. As is my flexibility, specifically my lower back (pancake), SUCKS. Its holding back my seated good mornings by a lot.

Chris and LT, which program are you going onto after the standards? I'm going on the fly.

Also, Chris I think sucking at some of these movements are the best part about the whole thing. I suck at Nordics and Garhammer raises like you, so just imagine how much benefit I will get when my hamstring and hip flexor strength gets up to speed with everything else. Cannot wait. 

502
Progress Journals & Experimental Routines / Re: 40x40
« on: June 26, 2019, 08:12:36 pm »
26/06/19

3pm
A- Calf Stretch- 2 mins per side

B1- Heavy Sled Drive- 2 x 40m
B2- ATG Split Squat- bw x 10, +16 x 10
B3- Seated Goodmorning- 20 x 10, 30 x 10

C1- Single Leg Standing Calf Raise
C2- Low-Cable Pull-in

D1- ATG Dip- bw x 5 +4 neg, 4 +4neg
D2- Dumbbell External Rotation- 6kg x 10, 12

E 90:90 > Pigeon Progression
F Butterfly Stretch
G Seated Pancake Stretch

Shortened session today but at least still got to the gym. Trying to get some consistency back so my goal for this week is to just get 4 training sessions in. So far so good.

8pm
Ball game. We lost (our outside shooters missed everything. Legit everything) but I'm getting some bounce back. Threw down a dunk in warm up before I was reminded by the refs there is no dunking at this gym lol. I had a solid game. Heaps of boards and a huge block. Guy driving the fast break for a layup and I took him off two steps and blocked it off the backboard. Felt great. Shooting touch and the post game is coming back too.

503
Progress Journals & Experimental Routines / Re: 40x40
« on: June 25, 2019, 10:06:43 pm »
Quote from: LT3976 on June 25, 2019, 08:55:53 pm
Yea still on as well
I got away from the program for a bit so now I’m back pushing.  Nordics and rdl’s are proving the toughest for me to get to the standards
Thinking another 4-6 weeks at most and I’ll have the standards met across the board

Yeah I forgot about nordics haha. I'm the same. Another 4-6 and I should have them knocked off.

504
Progress Journals & Experimental Routines / Re: 40x40
« on: June 25, 2019, 08:31:45 pm »
Quote from: LT3976 on June 25, 2019, 02:37:10 pm
are you both still on the standards program?

Yep. I'm pretty good on all the lower body standards. Need to get the leg raises and pressing standards to move on.

What about you?

505
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 25, 2019, 08:30:55 pm »
Quote from: maxent on June 25, 2019, 02:28:52 am
Thanks guys. I just got the MRI back. Good news is i know what's wrong. Bad news is it sucks. It doesn't look like it's treatable or fixable in any way. When doc told me it hit me like a huge wave of sadness realising i've probably trained myself into this and i can't train myself out of it. Ive worn out the cartilage in my knee and the loose bits get stuck and cause the soreness, weakness, loss of stability ive been experiencing. It all adds up, amazing how a single can tell you so much. Not sure what i will do for health now .. i needed to do more cardio now i dont know if i can.

Just worn out cartilage or arthritis too? There's a lot you can still do to help yourself. Maybe start by getting a few opinions on what you can do to help and strengthen the area.

506
Progress Journals & Experimental Routines / Re: 40x40
« on: June 24, 2019, 08:09:05 pm »
Quote from: LBSS on June 24, 2019, 02:59:35 am
the tibialis stretch, it's for tib anterior, yeah? what do you do? not an easy muscle to stretch comfortably IME.

Yes. Tib anterior. I hate this stretch as my left ankle is dodgy but it's the same as the picture below but with the toes elevated on something like a yoga block.


507
Progress Journals & Experimental Routines / Re: 40x40
« on: June 24, 2019, 07:56:55 pm »
Quote from: ChrisM on June 24, 2019, 01:27:40 pm
Nice! It's really helped my knees! Haven't noticed much very maximal gains but I have found some SL bounce again (then again I've been training for a minute now. Lol)

I think the biggest benefit of the program is getting knees and ankles healthy and allowing you to jump at a more consistent level. That's been my experience so far. I haven't trained consistently the last 3 months though so looking forward to getting back to my previous level.

I will be interested to see where it takes you though Chris given your already high level of vert.

508
Progress Journals & Experimental Routines / Re: 40x40
« on: June 23, 2019, 07:42:13 pm »
24/06/19
6am

A- Plantar Fascia Stretch- 2 mins
B- Tibialis Stretch- 2 mins

C1- Reverse Sled Drag- 2 x 120m
C2- Patrick Step Up- 20kg x 20, 40kg x 20
C3- Jefferson Curl- 16kg x 10, 20kg x 10

D1- Tibialis Raise- bw x 20, 20
D2- ATG Leg Raise- bw x 10, 10

E1- 45-Degree ATG Incline Dumbbell Press- 15s x 15, 17.5s x 15
E2- Face Pull- 21kg x 15, 15

F- 90:90 > Pigeon Progression- 3 mins/side
G- Couch Stretch- 60s/side x 2

509
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: June 20, 2019, 08:07:28 pm »
x 2 man. Fingers crossed.

510
Basketball / Re: NBA 2019 - 2020 Season
« on: June 19, 2019, 09:25:26 pm »
You boys can get back on Utah now that Grayson is gone haha

https://www.theringer.com/nba/2019/6/19/18691656/mike-conley-utah-memphis-trade

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