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Messages - Coges

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Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: July 22, 2018, 07:46:40 pm »

22/07/18
1.4

A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort- only did bar technique work- focused on first pull and lat engagement
B. Power clean - RS5 - 6/10 Effort- 40 x 1, 50 x 1, 1, 1, 1
#
C. Front Squat - 2 reps every minute at 70% for 9 sets total- 80 x 2 x 9
D. Deadlift - 1 rep every 20 sec at 70% for 9 sets total- 120 x 1 x 9
E. Standing press - 2 reps every minute at 70% for 9 sets total- 40 x 2 x 9

Handstands + mobility 25-54 min
BLOCK 1
Wrist Preparation - 2 min
Handstands
2 min kick-up practice, 2-3 attempts / 30 sec
5 min to find a new PB maximal duration hold
2 min wall holds - nose to wall max time on the wall, feet together, only toes on the wall.
Muscle-ups > Weighted false grip pull-ups RS10 > False grip isometric holds mid position - 1 set max reps
Shoulder stands - 2 practice sets for a max effort set
#
BLOCK 2 - 4-16 min, 1 min / movement x4 rounds
Jefferson Curl
German Hang
Back Bridge
Horse Stance
#
BLOCK 3 - 4-16 min
Mana Shoulder Prep / Dislocates
Hip Flexor Stretch - Diagonal Stretch https://www.youtube.com/watch?v=6R1uZ5O74t0
Squat - elbows to floor, lateral shift, reach up and rotate

Missed entire second half of training. I had the option of training or spending some time at the pool with my kids. I chose the latter.
Having some interesting knee sensations. Not really painful but feels a lot like it's related to the calf. Very weird. Results in some lateral knee pain but I really don't know. Started after I did the full cleans with 60kg last week.

797

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: July 22, 2018, 07:36:40 pm »

Hey mate, have you ever run an oly program?

798

Progress Journals & Experimental Routines / Re: Party's Over!

« on: July 22, 2018, 07:35:21 pm »

Quote from: adarqui on July 22, 2018, 11:17:26 am

damn. looked bad in the first photo.

glad everything seems to be fine though!

x2. Heal up quick mate.

799

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: July 20, 2018, 04:05:53 am »

20/07/18
1.2
3pm

Shoulder rotations
Walking pike
Open body hang
Squat & rotate
Lateral split hold

A. Snatch technique work 10 min (High hang full to max)- high hang muscle snatch x 3, power snatch x 3, ohs x 3, snatch x 3
B. Clean and jerk technique work 5 min- clean and jerk- bar x 3, 40 x 3, 60 x 1, 1

C. Front Squat - 2 reps every minute at 70% for 5 sets total- 80 x 2 x 5
D. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 120 x 1 x 5
E. Standing press - 2 reps every minute at 70% for 5 sets total- 40 x 2 x 5

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with- 6kg x 5, 5
Hang 60-180 seconds 1-2 arm unbroken.- 30s x 2

Gymnastics work -
F1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- wall kick ups x 5, 5
F2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- pike pull through x 5 x 2
F3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 5s x 3

E. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- bw x 2x10 each side

Time was an issue. Good session though.

800

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: July 19, 2018, 09:06:51 pm »

18/07/18
Played netball with the wife and friends. The usual stuff of being a basketball player playing netball. #funtimes

19/07/18
1.1

Skip, singles for speed, maximum repetitions without an error
Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine rotation
Table stretch
Supported cosack squat

A. Snatch technique work 10 min (High hang full to max)- 5 rep bar complex- DL, high pull, panda pull, power snatch, OHS
B. Clean and jerk technique work 5 min- power clean and jerk- 3x3@40kg

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 80 x 2 x 3
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 120 x 1 x 3
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40 x 2 x 3

Assistance work - 20 minutes 3-6 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 8kg x 10, 10
F2. Lying tricep extensions x10 - 4/0/1- 8kg x 10, 10
F3. Push-ups x10-20- bw x 10, 10
F4. Close hand chin-ups X full + X top half only- 3/3, 3/3
F5. Calf raises - x50 reps- 25 each leg x 2

801

Basketball / Re: NBA 2018 - 2019 Season

« on: July 19, 2018, 08:40:26 pm »

Quote from: adarqui on July 18, 2018, 10:10:55 am

can't believe raps gave up DeRozan for Kawhi..

such a weird trade. DeRozan seemed like a TOR-lifer, and I mean he definitely seemed worthy of it. He always showed up in the playoffs for raps as well.

Kawhi will be out of there after next year.. wtf?

awful trade.

This is definitely the weirdest move I've seen anyone make. Just did not make sense.

I do think that once he gets over the initial shock, DeRozan should be happy to play under Pop. As someone who regularly struggles on the big stage this could be a good move for him. The downside is that he's now in the West with Lebron haha

802

Mixed Martial Arts / Re: How to body slam someone for self defense?

« on: July 16, 2018, 01:44:50 am »

Quote from: adarqui on July 15, 2018, 12:36:25 pm

Quote from: seifullaah73 on July 15, 2018, 11:02:08 am
isn't a body slam the move they do on wrestling where the guy is lying on the ground and he jumps off the ropes and directs his belly/chest on the opponent guys chest.

nah, that's a dive bomb.

body slam is where you grab someone (bear hug style usually) and just slam them into the ground.

Quote
my inexperienced 2 cents regarding bringing a guy down to the ground would be to have your hands up ready to deflect his attacks and to grab either his arms, head whatever it takes to control him and bring him to the ground.

i avoid the ground at all costs, last place I want to be. safest place to be is standing IMHO, well especially for a boxer-type, but even in general. Going to the ground can get really messy.

^^^ this. The ground looks great in the UFC and a gracie breakdown video but you really want to be careful of doing that. Leaves you open to so many other attacks. Like a mate or the guys pissed off girlfriend just waiting to kick you in the head.

If you're referring to specifically sparring a douchebag wanna be MMA fighter like Zelenoff then that's a different story and a double leg is your new best friend.

https://www.google.com.au/search?q=wrestling+double+leg+takedown&tbm=isch&tbo=u&source=univ&sa=X&ved=0ahUKEwiR_t-U9aLcAhWJGZQKHeJrBSsQsAQISw&biw=1920&bih=974

803

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: July 15, 2018, 09:51:01 pm »

Have had an interesting last week or so. Nothing quite like having a cold and gastro at the same time. I never knew that sneezing could be an extreme sport haha.

804

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: July 08, 2018, 12:36:15 am »

I take back everything I've said previously. Abs are far more important

805

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: July 07, 2018, 08:57:19 pm »

06/07/18

Did some testing for when I restart the program on Monday.

Front squat-
bar x 10, 40 x 5, 60 x 3, 80 x 1, 90 x 1, 100 x 1, 110 x 1

Deadlift-
60 x 5, 80 x 3, 100 x 1, 120 x 1, 140 x 1, 150 x 1, 160 x 1

OHP-
bar x 10, 30 x 3, 40 x 1, 50 x 1, 55 x 1 (real 1RM)

Was surprised with the squat and deadlift. 100kgs on the front squat was a beautiful, crisp rep. It was almost the most perfect rep I've ever done. 110 not so much. Deadlift felt pretty easy too and looking at the speef of 160 I probably could have gone higher. I like that I'm only 20kgs off my all time PR. I want to break that in the next 3 months. 190 is a soft goal but 200 is really where it's at. The OHP was definitely a true max. Struggle street here.

806

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: July 06, 2018, 09:31:02 pm »

Quote from: Southpaw on July 06, 2018, 09:00:13 pm

put her first? do they have children together? Sounds like he barely knows her.

The way I feel about it(and I'm sure many people may disagree as I am not one to conform to conventions) is that if I have a goal or vision then the person I am with or in this case not even with but just talking to will support it and understand(if they are good for me.. if they dont understand then they arent for me). I've witnessed firsthand all too many people drop their dreams and change their lives completely for women and in so many cases it has not worked out for the best. I dont have an "attitude" toward women I treat everyone i meet with respect. I just dont believe in putting someone I just met on a pedestal especially if I have other aspirations they could get in the way of especially if they are demanding.
Quote from: Coges on July 06, 2018, 08:01:47 pm
Quote from: Southpaw on July 06, 2018, 02:41:06 pm
I disagree there bitches just ruin your life mijo
dont put them on a pedestal
if cutting makes u happy then cut
just do u mijo!

if shes real she will understand.... if not then on to the next

This is everything that is wrong with the world today. I know I sound old and I am but what the fuck? Really? All these bitches out there just ruining your life are they?

If she's "real" she will want a real man who can actually talk to her, who will give her the time of day, who will put her first . That doesn't make you weak.

*Southpaw- this is nothing personal against you as I don't know anything about you or your personal/relationship history. I find the attitude towards women in your comments abhorrent though.

Now this I agree with, pretty much. I think we're coming at a similar argument just from different perspectives. If you have worthwhile goals and you're chasing them then you need to choose how you factor outside influences into your life. That I totally agree with.

My original point to Maxent was that if you like a girl, she has good qualities and she's into you then you should make an effort towards her. That doesn't mean he needs to drop everything and just focus on her. I'm sure he's capable of both. I agree that he doesn't need to put her on a pedestal but as far as making communicating with her a priority how much time and effort does that really take? I would imagine not enough to detract from whatever his other goals are.

Also, as a side point I would think there's a certain caloric trade off that can be acquired by being in a new relationship that might just offset any carbs that are required to get you through a few early relationship conversations.

807

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: July 06, 2018, 08:01:47 pm »

Quote from: Southpaw on July 06, 2018, 02:41:06 pm

I disagree there bitches just ruin your life mijo
dont put them on a pedestal
if cutting makes u happy then cut
just do u mijo!

if shes real she will understand.... if not then on to the next

This is everything that is wrong with the world today. I know I sound old and I am but what the fuck? Really? All these bitches out there just ruining your life are they?

If she's "real" she will want a real man who can actually talk to her, who will give her the time of day, who will put her first . That doesn't make you weak.

*Southpaw- this is nothing personal against you as I don't know anything about you or your personal/relationship history. I find the attitude towards women in your comments abhorrent though.

808

Progress Journals & Experimental Routines / Re: Two Hands Two Feet

« on: July 05, 2018, 10:02:58 pm »

04/07/18

Netball game. It's amazing how competitive I am and how much I enjoy the smallest of victories. Also amazing how a run around made me feel so much better. Neck and upper back were still sore going into the game but once I warmed up it was great.

05/07/18

AM- Training day

Big warm up- skipping, banded shoulder work, HF stretches, monster walks

EMOM
FS- 5x2@60
DL- 5x1@90 (every 20s)
OHP- 5x2@40

Some upper back work to finish. Felt good. Legs not heavy at all after the previous night's netball game

PM-
Hapkido class. Both the kids were keen to get back there so even though I was going to miss it we all went along. Fairly easy class which was nice for me and good to give the kids some focus.

809

Progress Journals & Experimental Routines / Re: chasing athleticism

« on: July 05, 2018, 09:55:03 pm »

Quote from: maxent on July 05, 2018, 09:13:01 pm

Quote from: Coges on July 02, 2018, 08:28:06 pm
Dude talk to the girl. Eat carbs if you need to. Get some pre-workout into you if required. There are more important things in life than cutting fat and a "gorgeous, smart, funny and seems into me as well" girl is one of those things.

I think she's losing interest. I feel ... im not sure about it all. I think i need someone less maintenance right now but i dont know, my mind is not all here right now so i cant figure out if ive made a mistake or if it's salvageable. She seems to get upset if i dont text her often (i wont call her at all which she's not thrilled about) but i have nothing to say (mind is blank) and she's taking it to mean im not that into her (but i am). Will try to talk to her on sunday if she's still up for it

I'm no relationship expert and can't even comment on dating given I've been married for so long but seriously mate you think she's high maintenance because she wants you to actually talk to her and gets upset if you don't text her often. I honestly think you should read your post back to yourself out loud just to hear how that sounds and then ask yourself why she thinks you're not into her.

Today is Friday. If you like her maybe you give her a call today and actually talk to her. Like, for reals. You might be amazed at what happens.

810