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Coges

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Re: 40x40
« Reply #90 on: October 23, 2019, 06:23:52 pm »
+1
23/10/19

Squats-
10 @ bar
3 @ 70
6 x 3 @ 110 (belt & sleeves)

Split Squats-
2 x 10 @ 20

Seated Good Morning
2 x 10 @ 20

Weighted Ankle Rotations
1 x max @ 6kg

Russian Twists
3 x 20 @ 8kg

Squats felt great. Like 6-7 RPE.

Ball game at 10.15 (worst game time ever). Was a pretty average game but then one of our guys goes and dislocates his shoulder with about 8 minutes left. Waited about 40 mins for the ambulance to show up. Rough night.
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Coges

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Re: 40x40
« Reply #91 on: October 27, 2019, 06:18:38 pm »
+1
26/10/19

2pm

Snatch technique work- Eventually worked up to 40 x 2, 50 x 2

Snatch Pull-
70 x 3
120 x 3, 3, 3, 3, 3
70 x 5, 5

Dips- bw x 9, 8, 5
Pull Ups- bw x 6, 5, 3

Incline Bench- 20 x 10, 50 x 6, 8
BB Curl- 20 x 15, 10

27/10/19

6pm

Squats-
bar x 10
60 x 4
100 x 3
115 x 4, 4, 4, 3, 3, 4

Some split squats but wasn't feeling it. Called it a day.

28/10/19

5.30am

Panda Pull-
bar x 10
50 x 3
60 x 3
80 x 3, 3, 3, 3

Push Press-
40 x 3
50 x 1
40 x 3
45 x 3, 2

DB Shoulder Press-
12.5s x 10, 10, 10, 5, 7

Seated Cable Row-
45kg x 15, 15, 15, 5

Stretches.

Had some shoulder tightness and trouble racking the push press. Need to work on that.

*Edit- morning bodyweight from yesterday of 94.5 with a waist measurement of 35.5". Still looking pretty lean though.
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Coges

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Re: 40x40
« Reply #92 on: October 29, 2019, 08:59:49 pm »
+2
29/10/19

C&J Stuff- trained at home so was limited in what I could do. Plenty of work with the stick. Ended with some power cleans to 50kg

Clean Pulls-
60 x 3
100 x 3
130 x 2
150 x 2, 1, 1

Bar fell apart, literally, on the last rep. Took my about 10 minutes to screw it back in and by that time the mojo had gone.

Need to pull my ego in on these lifts. The clean pulls were more like poor deadlifts and I'm not getting the benefit of either. Probably need to work around the 120-130 range till I can keep my hips low throughout the pull. Mental note to check the ego at the door and I'll get much more benefit in the future.
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seifullaah73

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Re: 40x40
« Reply #93 on: October 30, 2019, 08:43:25 am »
+1
Quote from: Coges on October 29, 2019, 08:59:49 pm
29/10/19

C&J Stuff- trained at home so was limited in what I could do. Plenty of work with the stick. Ended with some power cleans to 50kg

Clean Pulls-
60 x 3
100 x 3
130 x 2
150 x 2, 1, 1

Bar fell apart, literally, on the last rep. Took my about 10 minutes to screw it back in and by that time the mojo had gone.

Need to pull my ego in on these lifts. The clean pulls were more like poor deadlifts and I'm not getting the benefit of either. Probably need to work around the 120-130 range till I can keep my hips low throughout the pull. Mental note to check the ego at the door and I'll get much more benefit in the future.

Very technical. But if weight is too heavy then the hips can lift higher than the chest.
Also make sure shoulders over the bar.
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
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Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Coges

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Re: 40x40
« Reply #94 on: October 30, 2019, 06:29:16 pm »
+1
Quote from: seifullaah73 on October 30, 2019, 08:43:25 am
Quote from: Coges on October 29, 2019, 08:59:49 pm
29/10/19

C&J Stuff- trained at home so was limited in what I could do. Plenty of work with the stick. Ended with some power cleans to 50kg

Clean Pulls-
60 x 3
100 x 3
130 x 2
150 x 2, 1, 1

Bar fell apart, literally, on the last rep. Took my about 10 minutes to screw it back in and by that time the mojo had gone.

Need to pull my ego in on these lifts. The clean pulls were more like poor deadlifts and I'm not getting the benefit of either. Probably need to work around the 120-130 range till I can keep my hips low throughout the pull. Mental note to check the ego at the door and I'll get much more benefit in the future.

Very technical. But if weight is too heavy then the hips can lift higher than the chest.
Also make sure shoulders over the bar.

Yes this is exactly what was happening. It was a good ego check to drop the weights down and do them properly.
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Coges

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Re: 40x40
« Reply #95 on: October 30, 2019, 06:35:04 pm »
0
Ball game last night. Surprisingly felt really good. Our team played a Spurs like game too. Lots of intelligent passing and movement off the ball. Won easily. Body feels a bit rough this morning though.
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Coges

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Re: 40x40
« Reply #96 on: November 05, 2019, 06:00:06 pm »
0
4/11/19

Snatch Technique work- dowel & bar only- sitting too far back- so shit so obviously heaps of room for improvement

Snatch Pulls- again realised I am sitting too far back and too low- no wonder I'm lacking strength
60 x 3
100 x 3, 3, 3
80 x 3, 3

Strict Press-
20 x 10
25 x 10
30 x 10
35 x 10
Ring Chins
bw x 5, 5, 5, 5

Lu Raises
2.5kg/side x 10, 10
DB Rows
20kg x 15, 15

05/11/19

Squats
bar x 10
60 x 5
90 x 3
115 x 3, 3, 3, 3, 3, 3 (set 6 was the easiest)

Split Squat
bw x 5
+12 x 5
+20 x 5
+30 x 5

Seated GM
bar x 10
30 x 10
40 x 10
50 x 10

Hanging Knee Raises
2 x 10

Shitty L-sit on parallettes
3 x 10s
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Coges

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Re: 40x40
« Reply #97 on: November 05, 2019, 06:12:07 pm »
0
Quote from: Coges on October 15, 2019, 08:53:42 pm
Looking at some end of year goals. There's some novice comps floating in Dec and Jan. Aiming at 80kg snatch and 100kg C&J which is completely doable. Also want 200kg pull and 160 BS by then too. Also completely doable. Means adding 30kg to squat and 40 to pull. Have been eating 3k plus cals the last few days and this will be the new minimum. Was lean AF this morning so will reassess at the end of the week and see where to go from there.

Looking over these goals again and setting some more realistic targets for the next 9 weeks. I have two main over arching goals for that time frame:

- Get the mobility required to actually do olympic lifting- 4 dedicated stretching sessions a week
- Add some size and strength- I'm 95 still with the top 4 abs- don't want to go crazy but want to be 98 by Christmas (3 weeks to get to 98 then 4 weeks to recomp a little)

Lifting goals are:

- 160 back squat- this is still very doable
- ??? clean pull- now that I'm understanding more on this idk. I'll take what I can get
- snatch and C&J- going to work the hell out of technique with bar and dowel only for the next 4-6 weeks and then have a test prior to xmas. Will see how that pans out.
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Coges

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Re: 40x40
« Reply #98 on: November 06, 2019, 06:28:48 pm »
0
Ball game last night. These games are borderline ridiculous. At one point I had three guys holding my arms while going for rebounds and the ref just looks at me like I'm crazy. I'm bigger than these guys but not that much bigger. Tbh I enjoy the struggle but wouldn't mind a few calls here and there. I played ok and we won which is the main point I suppose.
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Coges

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Re: 40x40
« Reply #99 on: November 10, 2019, 05:24:03 pm »
+1
8/11/19

C&J - Bunch of reps with dowel and bar only.

Clean Pull- No straps/hook grip all sets- form is getting better
60 x 3
80 x 3
100 x 3
110 x 3
120 x 3
130 x 3

Push Press- struggling with my form for any overhead pressing - this sucks
bar x 10
30 x 5
40 x 3, 3, 3, 3


9/11/19

Front Squat-
bar x 10
60 x 3
90 x 3, 3, 3, 3, 3, 3

Pendlay Row
bar x 10
30 x 10
40 x 10, 10, 10, 10

DB Side Bend
20kg x 10, 10

Russian Twists
10kg x 20, 60

10/11/19

300m swim. Got a quick swim in while kids were doing lessons. 25m laps with 20-30s rest between each. Arms felt pumped afterwards. Most surprisingly wsa the breathing. I actually got it and had I slowed the stroke down could have gone for a lot longer.
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Coges

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Re: 40x40
« Reply #100 on: November 10, 2019, 05:31:17 pm »
0
Side note- Haven't forgotten about my 40 by 40 plan. I'm currently working out my week to lift weights 4 days (Mon/Tue/Thurs/Fri), sprint/jump 1-2 (def Sat/maybe Wed). Putting this here to bring my focus back to it.
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Coges

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Re: 40x40
« Reply #101 on: November 11, 2019, 10:00:59 pm »
+1
11/11/19

4km run/walk with my daughter riding her bike and our dog not riding his bike. It was a slow easy pace and she stopped frequently.

Decided to get straight into some snatch work that I had been intentionally neglecting.

Snatch
bar x 3
30 x 2
40 x 2
50 x 2
Power Snatch
60 x 2  :personal-record:
70 x F

I was actually attempting to full snatch 60 but my body just wouldn't allow it. Some self preservation I guess haha. Was a PR though as I have never put anything more than 50kg overhead. It was actually super easy too.
« Last Edit: November 12, 2019, 05:09:20 am by Coges »
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Coges

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Re: 40x40
« Reply #102 on: November 12, 2019, 05:08:54 am »
+1
12/11/19

Squats
bar x 10
60 x 5
80 x 3
100 x 2
120 x 3 x 6

Bench Press
bar x 10
40 x 10
60 x 8, 6, 8

Seated GM
bar x 10
40 x 3 - slight pain in middle of left hamstring. stopped immediately. Feels ok now

Stretching to come later.
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Coges

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Re: 40x40
« Reply #103 on: November 18, 2019, 05:50:28 pm »
0
18/11/19

Just started a new 5 day per week program. Same guys as before but this one comes with all the instructional material so I actually know what I'm doing.

Snatch slow deadlift on plates- 4 x 3 @ 50
Snatch high pull on plates + snatch- 4 x 2+2 @ 40
Back Squat- 4 x 5 @ 100 (warmed up using plates under mid foot)
Pendlay Row- 3 x 12 @ 40

30 mins stretching.

*Edit- I should mention the pulls and squats on plates were kind of amazing. Forced me to balance over the mid/ball of my foot. Squats were all quads too which is the way they wanted.
« Last Edit: November 18, 2019, 05:53:54 pm by Coges »
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Coges

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Re: 40x40
« Reply #104 on: November 19, 2019, 05:06:22 pm »
0
19/11/19

Clean Slow Deadlift on Plates- 4 x 3 @ 40, 60, 60, 60
Clean with pause at hang below knee- 4 x 3 @ 50
Jerk Dip Hold- 3 x 1min @ 20kg
Dip + Jerk- 4 x 2 @ 20, 40, 50, 50

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