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Messages - Coges

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991
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 02, 2018, 05:24:00 pm »
Quote from: adarqui on January 02, 2018, 09:04:37 am
ok so my only mission during this week off.. is to get my calves to loosen up, left especially. Left is just tight as fu*k.

ice helped it calm down it seems.. felt good.

about to go get some compression sleeves specifically for calves, just to see how that affects them.

this calf tightness is really bugging me.. need them (left) to relax.

edit: btw, I think it has to do with something going on behind my left knee. I think that triggers it.

Tight calves are fucked. From what I've read the behind the knee feeling is actually triggered by the tight calves. Seriously try these two. The foot sequence gave me probably the most immediate relief I've ever had from tight calves and the stick one hurts like a mofo but is super effective.

Foot sequence
https://www.youtube.com/watch?v=KvAto6yIGLY

Calf stick one
https://www.youtube.com/watch?v=X1nxYoWA0GI 

992
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 01, 2018, 12:11:22 am »
Quote from: adarqui on December 31, 2017, 11:11:09 pm
Quote from: Coges on December 31, 2017, 06:04:16 pm
Took the entire last week off. Didn't intend it that way but it just happened. Was meant to be my 95% week but I didn't feel that my body was up to it with all the celebrations going on. Back and hips were sore and I figured I'd take that as a rest week instead of this week. No biggie.

Started the next cycle- training maxes are up by 5kg except bench which I've left the same.

31/12/17
Strength session 70%

Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
12.5 DBs for 10 - bench wasn't free to begin with
60 x 5, 5, 5

NG pull up
bw x 5, 5, 5, 5

Dips-
bw x 7, 7

Cable Rows-
130lbs x 10, 10

Plank x 30s x 2
Back ext iso x 30s x 2 +10kgs

KB Swings- 24kg x 100 (20 rep sets with 1 min rest)

Stretching

Almost had a maxent moment. I had already planned to use my oly shoes and knee sleeves for this cycle. Show up to squat and there's some big dudes around me throwing some decent weight around. Two guys squatting 140 for reps like it's nothing in bare feet and I almost went with them given how little I was squatting. In the end I figured who cares and did it how I was going to do it anyway. Had the sleeves on around my shins but didn't end up using them as the knees felt pretty good anyway.

hah nice. stickToThePlan, well 50% considering the knee sleeves :ninja: but ya,

sH*t think I forgot to hit post.

Why is it so hard to stick to the damn plan haha. I do it all the time though. 

993
Progress Journals & Experimental Routines / Re: 90
« on: January 01, 2018, 12:08:32 am »
Quote from: maxent on December 31, 2017, 10:16:36 pm
BW: 90.8kg
Activity: ? (no fitness tracker)
Misc: n/a
Diet Compliance: no
Mobility: T
Skill work:

New year, new me. Lol lol. But came up wiht a list of things to done within 90 days:

1. eat clean /  dont eat out (once every coupla months is ok)
2. write code everyday
3. squat 2xbw / 180kg  @ 90kg
4. get fit af (never been fit in my entire life)
5. get abs back
6. ball out at comp in 90 days time
7. be present (get off social media etc)
8. 2 (red) plate BSS squat
9. get the arranged married ive been avoiding my entire life
10. 40" vertical

lets go.

rest day today tho.

I like that list. Especially numbers 1, 4 & 7.

How is number 9 going to work out? Do you just hit the switch and say I'm in? Have you met the girl before?

994
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 31, 2017, 06:04:16 pm »
Took the entire last week off. Didn't intend it that way but it just happened. Was meant to be my 95% week but I didn't feel that my body was up to it with all the celebrations going on. Back and hips were sore and I figured I'd take that as a rest week instead of this week. No biggie.

Started the next cycle- training maxes are up by 5kg except bench which I've left the same.

31/12/17
Strength session 70%

Warm up- ido's squat protocol, HF stretches, calf stretches, dynamic leg swings

Squat-
bar x 10, 60 x 5, 75 x 5, 5, 5

Bench-
12.5 DBs for 10 - bench wasn't free to begin with
60 x 5, 5, 5

NG pull up
bw x 5, 5, 5, 5

Dips-
bw x 7, 7

Cable Rows-
130lbs x 10, 10

Plank x 30s x 2
Back ext iso x 30s x 2 +10kgs

KB Swings- 24kg x 100 (20 rep sets with 1 min rest)

Stretching

Almost had a maxent moment. I had already planned to use my oly shoes and knee sleeves for this cycle. Show up to squat and there's some big dudes around me throwing some decent weight around. Two guys squatting 140 for reps like it's nothing in bare feet and I almost went with them given how little I was squatting. In the end I figured who cares and did it how I was going to do it anyway. Had the sleeves on around my shins but didn't end up using them as the knees felt pretty good anyway.

995
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 31, 2017, 05:55:10 pm »
Quote from: adarqui on December 23, 2017, 04:58:12 pm
Quote from: Coges on December 23, 2017, 03:50:10 pm
21/12/17
LISS 60 mins

11km in 59:28 @5:24/km  :personal-record:

Pretty happy with that run. Longest I've ever ran and the first time ever doing 10k. I stopped for probably 10s of the entire thing to check distances and walked for less than 1 min as well. The first 45 mins was easy too. Hips started to get sore the last few and I could definitely feel where I haven't been stretching the last few weeks. Still working on running form. Sometimes I run forefoot, other times it's midfoot. 

What's amazing to me (which shouldn't be but still is) is how I'm getting better at running by...wait for it...running haha. The first 20 minutes were a breeze when I would normally be bent out of shape. It's quite the feeling to be running like it's nothing and I'm not that far away from the guy who couldn't which makes the comparison all the more real. I had a moment about 16 minutes in when I checked my distance and was surprised that I'd only been running for that long but didn't care as it was easy. Kind of like how squatting your bodyweight or 100kgs becomes easy after a while. Feels pretty good.

great stuff man! pretty dope that you already hit your longest run ever. You really need to make the wife jealous. There's a husband/wife combo around here that dominates masters (and overall) running races.. It's pretty impressive. They both just "learned" running at a later age, and have become really good at it. Wife is 19:XX-20:XX 5k's, husband is 16:XX-17:XX 5k's and sub5 in mile races for 10 straight years now (think he's 45). Saw a post from him today, he congratulated her on her third place overall win, and she thanked him for all the motivation. hah. #CouplesRunGoals

yea, it's just like anything else, when your "hard" becomes "easy", it's a great feeling .. and a great moment when you realize it.

as for form changes, just try not to force them, unless it's overstriding: that's the only thing you should really prevent from happening, and they'd be an excessive heel strike out in front, breaking force, easy to notice. So ya, just let it happen.

Haha there's that part of me that wants to make my wife and all her running friends jealous. And I intend to do just that  :ninja:
She has the running/cycling/triathlon group of friends and that's her thing so I'll be happy to it by myself and make them jealous by proxy. I don't think the two worlds will collide though. Kind of how you are treated differently around a certain group of friends and have almost a separate personality. I do know most of them and they're good people though. Would love to do a couple of events with her though.

Good point on the form. So far it's been when I notice fatigue in certain areas it seems to change a bit to compensate but luckily I'm not overstriding yet.   

996
Progress Journals & Experimental Routines / Re: 99
« on: December 23, 2017, 03:52:40 pm »
Quote from: maxent on December 22, 2017, 10:18:02 pm
BW: 89.3kg
Activity: ? (no fitness tracker)
Misc: n/a
Diet Compliance: 2/2
Mobility:
Skill work: 

Training today. Going to give squatting 6 sets of 4x150kg another crack. Haven't been sleeping well and life isn't being kind r/n but i wanna get off to a good start.
BSKB 2x150, 1x170(PR)

Notes:
Life got in the way. Couldn't rep out 150kg so i went for a heavy single PR.

Nice! 10kgs away from double bw. I know you're on the rep train right now but does that make you feel a lot closer to your goal?

997
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 23, 2017, 03:50:10 pm »
21/12/17
LISS 60 mins

11km in 59:28 @5:24/km  :personal-record:

Pretty happy with that run. Longest I've ever ran and the first time ever doing 10k. I stopped for probably 10s of the entire thing to check distances and walked for less than 1 min as well. The first 45 mins was easy too. Hips started to get sore the last few and I could definitely feel where I haven't been stretching the last few weeks. Still working on running form. Sometimes I run forefoot, other times it's midfoot. 

What's amazing to me (which shouldn't be but still is) is how I'm getting better at running by...wait for it...running haha. The first 20 minutes were a breeze when I would normally be bent out of shape. It's quite the feeling to be running like it's nothing and I'm not that far away from the guy who couldn't which makes the comparison all the more real. I had a moment about 16 minutes in when I checked my distance and was surprised that I'd only been running for that long but didn't care as it was easy. Kind of like how squatting your bodyweight or 100kgs becomes easy after a while. Feels pretty good. 

998
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 22, 2017, 07:50:59 pm »
22/12/17
Missed training today. Double session tomorrow. Weights and long run (long for me anyway)

23/12/17
Strength Session 85%

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 72.5 x 5, 5, 5

Neutral Grip Chins-
bw x 6, 5, 6, 5

Deadlift-
70 x 5, 100 x 5, 5

Not the easiest day and not the hardest. At times squatting 85 feels a lot more difficult that it should and at other times it feels a lot easier. I've never trained before with this much cardio so no doubt there's a lot in that. I'm also squatting 3x per week which is not usual for me as well. After Feb I may drop it back to twice a week to leave the legs fresher for running and cycling. Going to be interesting squatting 95 next week which in theory should be easy again but I'll be running 10k or so today so that has to be factored in as well. Will get the old knee sleeves out again for squatting from now on given the amount of other work I'm doing and will run the oly shoes for the next cycle.

Diet has been ok for the last month or so. Probably a 6.5/10 and even though I've added a little bodyfat I am definitely bigger overall. Not going to make any grandiose changes but just tweak on a daily basis and gradually get cleaner and cleaner. Post xmas and new years will no doubt help too. 

999
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 21, 2017, 06:09:32 pm »
21/12/17
LISS 40 mins

40 mins on bike trainer. Aside from the obvious discomfort of riding the bike as I don't have proper bike shorts yet this was actually pretty easy. Going at 90rpm cadence and no burning in legs at all and not out of breath. Feeling good.

1000
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 21, 2017, 06:07:07 pm »
Quote from: adarqui on December 20, 2017, 10:33:43 pm
Quote from: Coges on December 20, 2017, 05:53:52 pm
Played netball last night. A heap of running and jumping which was nice to get some higher intensity work in. The guy I played on (a complete C U Next Tuesday) wasn't handling losing well though and ended up running across my path twice tripping me up and sending me to the floor. We ended up beating them by 20 goals so it was a good win. Lucky to make it through uninjured though but am certainly banged up today. The entire right side of my body is sore AF. Was going to run this morning but will do 45 mins on the bike trainer tonight instead and then run on the weekend. Fucking netball  :pissed:

Edit- It's funny though, even though it's a supposedly social game of netball I love that kind of competition and it just makes me want to be fitter and stronger and be able to beat him even worse next time I play. Love it.

hah. social game of netball sounds serious. be careful man!

related: i can't believe i've gotten "contact" in a few races lately .. just in spots where I shouldn't be receiving any contact. the last race was definitely deliberate. it's just odd. really hope no one gets dirty with me. FWIW, I did joke once about "full contact running", like combat while running - that'd be nuts. Kind of like roller derby, but running.

Yeah social is the dangerous part. When you play against normal players they understand the game and the risks so much better.

Haha that's so dodgy but at the same time doesn't surprise me at all. People get dirty when they think they're going to lose.

1001
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 20, 2017, 05:53:52 pm »
Played netball last night. A heap of running and jumping which was nice to get some higher intensity work in. The guy I played on (a complete C U Next Tuesday) wasn't handling losing well though and ended up running across my path twice tripping me up and sending me to the floor. We ended up beating them by 20 goals so it was a good win. Lucky to make it through uninjured though but am certainly banged up today. The entire right side of my body is sore AF. Was going to run this morning but will do 45 mins on the bike trainer tonight instead and then run on the weekend. Fucking netball  :pissed:

Edit- It's funny though, even though it's a supposedly social game of netball I love that kind of competition and it just makes me want to be fitter and stronger and be able to beat him even worse next time I play. Love it.

1002
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 20, 2017, 05:43:14 pm »
Quote from: adarqui on December 20, 2017, 12:59:37 pm
Quote from: Coges on December 18, 2017, 05:50:52 pm
Quote from: LBSS on December 18, 2017, 02:36:20 am
w/r/t "trying to run slower": like you i'm still very much at the beginning of running training. the best thing for me is, at least 80% of the time, to not think about pace at all. settle into a comfortable cadence, whatever that means that day, and go with it. i don't try to run at any particular speed. if my experience is any indication, you'll speed up over time without meaning to. i started out in august/september at 5:12/km for 4 km as a natural pace on the roads and last night ran 4:34 for 5 km. that's a nearly 40-second improvement, with little noticeable difference in workout-to-workout effort,* in three months.

so my recommendation is just not to fuss about pace at all while you're running. it'll take care of itself.

*i did kick a bit at the end of the run last night, when it was clear that i could get under 23:00 if i wanted to. but i wasn't gassed, still very much a training run.

This is pretty much exactly what I did for that run. I had the watch running but just put it back on on the time and didn't even look at it for the first 20 mins. My natural pace is quite fast and I'm trying to stay in that 120-150 bpm zone so I keep talking to myself every now and then to make sure I'm not going to fast. If I can hold a conversation with myself then I'm ok haha. If I ran 7k at 6m/km pace then I'm pretty happy as I wasn't pushing it.

I am noticing that squatting 3x per week, swimming, riding and running definitely leave the legs in a fatigued state though #captainobvious

x2 to lbss! agree bigtime there. I've done most of my running without looking at my watch: in most of my workout posts you'll see "no watch" etc, that's just going by feel. I prefer it. Lately i've been using my watch more though, because i'm trying to "hold on" to certain paces. But when i'm running light, recovery, warmup, cooldown etc, definitely no watch. I didn't look at my watch in either of my last two races either (mile & 5k). I definitely prefer it.

also ya, all of that combined stuff will take its toll, especially now.. eventually you can adapt to it for sure, and feel really good. If you want to feel good with it, just need to keep it up consistently and occasionally throw in unplanned rest days when you really need it. The good thing about training while always being somewhat fatigued, is after 1-2 days rest you really rebound hard out of it (generally). When the fatigue starts really ruining workouts though, time for some unplanned forced rest.

pc!!

I think I'll do all my runs without looking for now. I'm not shooting for anything but an easy pace so that will make it a lot easier.

I don't mind the fatigue so much unless is seriously hampers my other activities. I think it'll do much more good in the long term to build some decent work capacity.

1003
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« on: December 19, 2017, 10:03:36 pm »
Quote from: John Stamos on December 19, 2017, 09:15:55 pm
Someone ik that works at the place ill b working sent me a video of the gym.

Dumbbells
Kbs
Rower
Prowler
Machines
Bikes
Treadmills
Kettlebells
Battle ropes
Etc

Seems pretty dope.

Sounds like my gym which is gym porn if you live in Australia. Make the most of it.

1004
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 19, 2017, 10:02:30 pm »
Quote from: adarqui on December 19, 2017, 09:23:59 pm
Getting a burger right now.. need some food asap to curb my anger lool. Getting onto the track tonight was rough, fau bowl game nearby.. right as I'm done warming up, lights go off. Got my 1km effort in the dark. Then had to deal with people trying to kick me off. I mean whatevrr but, when u just want to run, it gets annoying. Think o prd my km.. dno yet. Felt fast af.

Now I'm trying to get this burger. Need red meat.  :ninja:

Burgers fix everything. That and donuts.

#adarqburgercrew

1005
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: December 19, 2017, 10:01:32 pm »
19/12/17
LISS 45 mins

Shit just did not happen. Had another horrible nights sleep. Got home and running was out due to the golf ball sized hail that was smashing through our outdoor area roofing. Thought I could ride on the trainer but said fuck it and grabbed a bottle of wine for me and the wife.

20/12/17
Strength Session 85%

Slept in after the wine last night. Decided to jump in at the local gym on the lunch break.

Squat-
bar x 10, 60 x 5, 85 x 5, 5, 5
3 box jumps between sets (75cm box)

Bench-
bar x 10, 40 x 5, 72.5 x 4, 5, 4

Neutral Grip Chins-
bw x 5, 5, 5, 5, 5, 5

Tripep pushdown- 50 light reps
Cable bicep curl- 50 light reps

Supersetted bench and chins. Neutral grip chins are the shit. So much easier than pull ups and I felt no unwanted tension in the biceps tendon either. Need to stick with these guys. Feel like I could have knocked out 8 or 10 on the first set too. I think the bench has suffered from my drinking and lack of sleep this week. Have the rest of this week and then the 95% week to go next week after which I will test all my lifts and start over.

Filling in for my brother in laws mixed netball game tonight. Love playing this as it's so easy to pick off passes and stop them from scoring. I usually play GD or GK as we have good scorers but no real good defenders. Should get a decent run around too.

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