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Messages - Coges

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826
squat without pause is not a paused squat.

there's a pause .. it's just too short to see from video

lol

Haha yeah I think the point of a pause squat is to pause for at least 1s which would be visible on video. Maybe adjust for a longer pause next time.

827
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 19, 2018, 07:44:57 pm »
19/06/18
7pm

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

A. Front Squat - 2 reps every minute at 70% for 5 sets total- bar x 10, 40 x 5, 60 x 2, 2, 2, 2, 2
B. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 5 sets total- bar x 10, 30 x 5, 40 x 2, 2, 2, 2, 2

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with- 5kg x 5, 5
Hang 60-180 seconds 1-2 arm unbroken.- 42s, 28s

Gymnastics work -
D1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- free kick ups x 5, 5, 10
D2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- planche leans x 5s x 3
D3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 10s x 3

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

Had an epiphany of sorts during this session. Decided to try out freestanding handstand kick ups instead of using the wall and amongst the failures there was a solid 5s handstand that was broken only by my disbelief that I was actually holding a handstand. Some pure joy amongst the chaos of falling over and over again.

The rear knee taps is probably my favourite stretch/mobility exercise at the moment. Hip flexors felt absolutely beautiful after these.

20/06/18
5.30am

Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 7 sets total- bar x 10, 40 x 5, 60 x 2, 2, 2, 2, 2, 2, 2
+ 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch)- 45cm box x 1, 1, 1, 1, 1, 1, 1
B. Deadlift - 1 rep every 20 sec at 70% for 7 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 7 sets total- bar x 10, 30 x 5, 40 x 1, 1, 1, 1, 1, 1, 1

Hang 60 seconds 1-2 arm unbroken- 32 seconds

Chin-ups - Start a set every 30 seconds for 5 minutes, the set with the lowest number of reps is your score- 4, 3, 3, 2, 2, 2, 2, 2, 1.5, 1
10 minutes stretching- long lunge HF and hamstring & weighted tailor pose

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 4x10- 2x10 @ 5kg
Throat pulls - 4x15 - 2x15 @ 9kg
Band pull-aparts - 4*20 - 2x20 @ red band

Again ran out of time but solid session. Leg fatigue is nice. Good to be back in a rhythm.

828
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 18, 2018, 10:22:06 pm »
18/06/18

Back to the old trusty program.

Skipping - 2 mins, 1 min of tag with my daughter plus her leading some of her gymnastics stretches

Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 3 sets total- bar x 5, 40 x 5, 60 x 2, 2, 2
B. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 60 x 5, 90 x 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 3 sets total- bar x 5, 40 x 2, 2, 2

Assistance work - 20 minutes 3-6 rounds, RPE 6- 2 rounds due to lack of time

D1. Incline Biceps Curls x10 - 4/0/1- 5kgs x 10, 10
D2. Lying tricep extensions x10 - 4/0/1- 5kgs x 10, 10
D3. Push-ups x 10/20- bw x 10, 10
D4. Close hand chin-ups X full + X top half only- 3/3, 3/3
D5. Calf raises - x50 reps - bw x 25, 25

Did some pancake/lat and hip/quad stretches later on.

829
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 13, 2018, 08:15:03 pm »
jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.

the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.   ::)

Nice. Good to hear some more proof of it's usefulness. I can't see myself wearing it around during the day but can definitely see myself wearing it for warm ups. I wear a suit most days and would struggle to get it under my shirts lol

830
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: June 12, 2018, 07:41:52 pm »
01/06/18

Warm Up- the usual

Ring PU x 10, 10, 12
Inv Row x 12, 12, 12

NG Chins x 3, 3, 3
Low Cable Flye 9kg x 6, 4.5kg x 10, 10

13/06/18
Wake - 5am
Gym- 5.30
bw- ?

Warm Up- scap and shoulders, wrists

handstand - back to wall x 20s x 3

Ring Pu x 10, 10, 8
Scap pull up x 5, 5, 5

Lat pulldown x 10, 10

Single Arm cable row x 10, 10
Floor press 14kg x 10, 10

Kneeling Ab wheel x 5, 5

Stretching- tailor pose, long lunge (HF and hams)

831
Basketball / Re: NBA 2017 - 2018 Season
« on: June 08, 2018, 08:25:49 pm »
c'mon LEBRON (& CLE), don't get swept. stay alive.

fu*k!@$

So nervous for this game.

832
Basketball / Re: NBA 2017 - 2018 Season
« on: June 07, 2018, 10:20:10 pm »
beautiful teamwork to close that game out.. such a better team than CLE. astonished it's been as close as it has been.

still hoping CLE gets game 4. :/

lebron. :(

Yep and Yep.

I think they need to win a game to save it being a complete embarrassment. I don't see it happening though. KD carried the entire team tonight and that's the only reason it was so close. Lebron also looks done. Where are the step back j's or running floaters from the BOS series. Looks like he's spent too much time watching HOU play before this series.

yup. never give up. if they give up that would be the embarrassment. get that W at home, then try to get a steal in GSW, then win again at home, then get to game 7. It's pretty simple :D but really, these sports analysts who count teams out after 1 game are really annoying. CLE's team is pretty awful, so I understand it, but fight hard and try to get back in this thing. Being down 0-3 isn't that bad if you look at it like, you can make history. so get it done LEBRON.

CLE's defense is just shit. I do blame LEBRON for some of it. I mostly blame Lue for not having the balls to get it under control & get them playing better D.

Any coach who allows players to whine about calls on one end of the court, instead of getting back, is an absolute failure IMHO. I'd bench LEBRON if he did it. That's one thing I could never tolerate. Can't believe this happens in professional basketball. Seriously it bothers me so much.

Agree 100%.

With all that being said how the fuck did Draymond get away with walking up and down the court telling the refs to fuck off and get the fuck outta here early in the game after he'd already be t'd up. Seemed like he was completely taking the piss and seeing how far he could push it.

833
Basketball / Re: NBA 2017 - 2018 Season
« on: June 07, 2018, 12:50:41 am »
beautiful teamwork to close that game out.. such a better team than CLE. astonished it's been as close as it has been.

still hoping CLE gets game 4. :/

lebron. :(

Yep and Yep.

I think they need to win a game to save it being a complete embarrassment. I don't see it happening though. KD carried the entire team tonight and that's the only reason it was so close. Lebron also looks done. Where are the step back j's or running floaters from the BOS series. Looks like he's spent too much time watching HOU play before this series.

834
Basketball / Re: NBA 2017 - 2018 Season
« on: June 06, 2018, 11:29:46 pm »
Oh well. It's all over. I can start focusing on something else now.

835
Basketball / Re: NBA 2017 - 2018 Season
« on: June 06, 2018, 11:14:37 pm »
such a close game.

CLE better get this.. fu*k.

Ah...yep. I'm concerned right now

836
Basketball / Re: NBA 2017 - 2018 Season
« on: June 04, 2018, 11:09:58 pm »
Curry... jesus.

Curry Jesus.

Ridiculous!!!

srs. man he lit it up.

when he goes on a run like that, GSW is pretty much unbeatable. Got to put some bruisers on him, make him work. CLE's D is awful. :/

Yeah I understand the NBA isn't like it used to be but there were so many uncontested lay-ups it drives me absolutely crazy. Whatever happened to making them earn the points. Surely you can still foul hard without it being a flagrant.

yup, completely agree. I don't like dirty basketball, but nothing wrong with a hard foul to prevent an easy make or and and1. Sometimes you need to get "more rough" to rattle shooters etc. Again I think this comes back to bad coaching. Lue doesn't know how to make adjustments, Kerr does. If Kerr saw the need to do something like that, he would.

Still, to me the worst part about CLE is their transition defense. It's absolute garbage. Guys not getting back, leading to 3's/easy looks from GSW, which often knock it down. Reflects horrible on the coaching IMHO, especially when someone is complaining about being fouled on one end, not getting back on the other, causing his team to have to play 5 on 4, and someone from GSW drains a 3 etc. If I was a coach in that scenario, benched immediately, don't care who it is, even LEBRON. That'd teach you real quick to get back on D. This CLE team takes defensive possessions off, all game long. It's a disgrace. I mean it's bad when LEBRON does it, but it's even worse when it's someone like Hill/Clarkson etc who isn't carrying the team. Bad leadership from LEBRON in this regard, absolutely horrible coaching by Lue to not get it under control.

GET
BACK
ON
D

This is one of the first things you're taught, when learning how to be successful as a team at basketball.

pisses me off.

This is the hard thing about CLE. They put together two to three more possessions in that last quarter and they tie the game up while obviously playing far below GSW. It makes me think they can win at home as you know you'll get more from the supporting cast there. The killer is that the defensive behaviour is obviously so ingrained that it's unlikely they can turn it around that quickly. Especially the complaining about no calls. Lebron is by far the worst and if he's doing it everyone else will too.

837
Basketball / Re: NBA 2017 - 2018 Season
« on: June 04, 2018, 02:08:43 am »
Curry... jesus.

Curry Jesus.

Ridiculous!!!

srs. man he lit it up.

when he goes on a run like that, GSW is pretty much unbeatable. Got to put some bruisers on him, make him work. CLE's D is awful. :/

Yeah I understand the NBA isn't like it used to be but there were so many uncontested lay-ups it drives me absolutely crazy. Whatever happened to making them earn the points. Surely you can still foul hard without it being a flagrant.

838
Basketball / Re: NBA 2017 - 2018 Season
« on: June 03, 2018, 10:28:57 pm »
Curry... jesus.

Curry Jesus.

Ridiculous!!!

839
Basketball / Re: NBA 2017 - 2018 Season
« on: June 03, 2018, 10:10:18 pm »
was just at 7 after a LEBRON 3, but Curry answered with his own 3.

GSW keeps answering. good game but this lead just won't shrink.

It's frustrating. Some very poor shot choices by CLE though.

840
Basketball / Re: NBA 2017 - 2018 Season
« on: June 03, 2018, 09:54:54 pm »
Refs are at it again.

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