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Author Topic: Two Hands Two Feet  (Read 818231 times)

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Coges

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Re: Two Hands Two Feet
« Reply #135 on: March 25, 2013, 07:43:29 pm »
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Grand final last night. Lost by 15 in the end. We were down by about 8 after making a mini run and one of our guys got his eyebrow split open (no subs as our 6th man had his chin opened last week and is still recovering). No malice in the incident but still left us with 4 with about 10 to go. They had 2 on the bench and just ran over the top of us. Wasn't a bad game. I had 14 and had a decent time of it scoring but missed too many shots in the paint.

Felt really strong jumping and generally all around but still got more gassed than I should down the stretch. Will have to work on that one.

No squats today as took a knee to the left ass cheek and it's killing me. Will go again tomorrow morning.
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Coges

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Re: Two Hands Two Feet
« Reply #136 on: March 26, 2013, 05:46:59 pm »
+1
27/03/13

Squat day today. Felt pretty good so decided I'd try for a PR.

Bar x 5
60 x 5
80 x 5
100 x 3
110 x 1
120 x 1
130 x 1
135 x 1  :personal-record:
140 x 1  :personal-record:

Both 135 and 140 went up really well. Was thinking of shooting for 145 but figured I could leave that for another day.
Next time I'll go straight from 130 to 140 too. Never really too sure how to ramp up when getting to the higher end for me.
Also made sure I had three plates (20s) a side on the bar instead of smaller weights to make up the difference. More for my ego than anything else.  :D

*Edit- Bodyweight of 92kg which gives me a 1.5xbw squat*
« Last Edit: March 26, 2013, 07:14:15 pm by Coges »
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Raptor

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Re: Two Hands Two Feet
« Reply #137 on: March 26, 2013, 06:22:52 pm »
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Haha very nice stuff. High bar or low bar?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Coges

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Re: Two Hands Two Feet
« Reply #138 on: March 26, 2013, 06:34:06 pm »
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Quote from: Raptor on March 26, 2013, 06:22:52 pm
Haha very nice stuff. High bar or low bar?

Cheers. Thanks.

Bar is quite high as it sits across upper traps but I seem to have a bit more forward lean than others with a true high bar squat. Feet probably just outside shoulder width too. 
*Edit- I know this explanation seems kind of weird but I've never considered whether or not I do high or low bar. Just whatever feels best. I can say that I don't do PL style but don't do olympic style either*

Forgot to mention too, I did box jumps inbetween all sets. 3 reps each time. Mid thigh high box. Nearly came undone on the 2nd last rep when I forgot to bend my legs  :uhhhfacepalm: Lucky for me I could move them out of the way and land just before the box. Would have been an epic fail had I been 3 inches closer to the box.
« Last Edit: March 26, 2013, 08:19:08 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #139 on: April 01, 2013, 11:16:08 pm »
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2/4/13

So after a horrible last week on my hips and lower back I finally got back into the gym today. Am thinking it a combination of the corked ass cheek from my game last week plus a max squat plus not doing any form of exercise at all for the remainder of the week. Have been doing heaps of mobility, SMR type stuff and I just decided to go in and lift today. Was going to be a kind of deload week anyway so just took it easy and focused on form and getting a good stretch in the squat.

Squat
bar x 6
60 x 5
70 x 5
80 x 5

Bench
bar x 5
40 x 5
60 x 5 x 3

Chins
4, 4, 4, 4, 4, (20 reps) The last set of these felt absolutely awesome. Had full control and I was flying up.

Body feels really good now. Have made a conscious effort to do Defrancos Agile 8 every night. So far is making the body feel pretty good but we'll see how it goes by the end of the week.
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Coges

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Re: Two Hands Two Feet
« Reply #140 on: April 07, 2013, 06:45:24 pm »
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8/4/13

So after a light week it's back into it. A few changes to the old training program so super excited to get in and lift.

3 minutes skipping

Bench
bar x 8
40 x 5
60 x 5
70 x 5
80 x 5

Incline DB press
20kg DB x 10,10,10,10

DB Row
20kg x 15, 15, 15, 15,

Bent rear db flyes
8kg x 12,8

Hanging Leg raises
15, 10, 9

Some stretching and then out. Have first week of ball back tonight so will see how I go after two weeks of little training, no running and over eating. Will be interesting.
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Coges

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Re: Two Hands Two Feet
« Reply #141 on: April 08, 2013, 11:38:55 pm »
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First ball game back for the season last night. 14 points in a solid win. Definitely felt the difference of not having run for two weeks over easter (combined with 45 easter eggs). Having said that I ran out the game so wasn't too bad.

Got on a fast break and was going up for a dunk only to have the defender drag my arm down. Fricken pissed. No call either but I still made the shot.

Am going to incorporate more sprinting into my week. Need to get some better conditioning. I can jump over the top of guys all game but when I get tired on multiple back to back plays I really suffer. As I do most of my scoring in the paint (although I did drain a beautiful three last night) this really hurts my game. When I was scoring my most 25+ a game I was getting 80% of that in or around the paint. Need to get the work capacity back up.
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entropy

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Re: Two Hands Two Feet
« Reply #142 on: April 09, 2013, 12:58:05 am »
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What I used recently to quickly get my conditioning up was alternating between 2 workouts:

A. 5 mins of 30m sprint, sprint, jog intervals. When I couldn't run any more, i'd walk a lenght or two and then repeat.
B. Just a slow easy jog for about 20 minutes

Would do A on monday, B on weds and then A on friday, B on monday, etc. That worked a treat for me, don't need anything fancy I found, just put in a coupla conditioning workouts in and you should be good.
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Coges

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Re: Two Hands Two Feet
« Reply #143 on: April 09, 2013, 01:10:01 am »
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Quote from: entropy on April 09, 2013, 12:58:05 am
What I used recently to quickly get my conditioning up was alternating between 2 workouts:

A. 5 mins of 30m sprint, sprint, jog intervals. When I couldn't run any more, i'd walk a lenght or two and then repeat.
B. Just a slow easy jog for about 20 minutes

Would do A on monday, B on weds and then A on friday, B on monday, etc. That worked a treat for me, don't need anything fancy I found, just put in a coupla conditioning workouts in and you should be good.

Great. I really had no idea of what to do for conditioning work. I was going to use the treadmill at the gym (on an incline to spare the ankles and knees a bit).
So with that I'd sprint 30m, jog 30, repeat until I can't run anymore of 5 minutes is up? (or is that sprint 30m, sprint 30, jog 30m?)

I was going to throw in an easy 3-5k run on the weekend too which would fit the bill for the B part of an easy jog for 20mins.
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entropy

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Re: Two Hands Two Feet
« Reply #144 on: April 09, 2013, 01:24:48 am »
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Yep, sprint 30m, then sprint 30m back, then jog 30m. When you can't go on, just walk a few 30m laps until you're recovered and go hard again. When 5 minutes is up, stop. I did it at the park so it wasn't hard on my ankles/knees, I wouldn't do it on concrete or hardwood, just because it's easier on grass.

And yea the 3-5km run on the weekend sounds good.
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Coges

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Re: Two Hands Two Feet
« Reply #145 on: April 09, 2013, 01:40:50 am »
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Ok gotcha.  I'll probably be doing it on a treadmill so I will do a 60m sprint followed by a 30 jog or maybe even just rest for 20s or so.

Thanks for your help.
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Mikey

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Re: Two Hands Two Feet
« Reply #146 on: April 09, 2013, 07:31:19 am »
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I know this is probably obvious but don't forget to stretch and warm up before you do you're sprints/conditioning or you could end up pulling/tearing a hamstring etc (I did in November and it sets your progress back months!!!)
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Coges

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Re: Two Hands Two Feet
« Reply #147 on: April 09, 2013, 07:02:04 pm »
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Quote from: Mutumbo000 on April 09, 2013, 07:31:19 am
I know this is probably obvious but don't forget to stretch and warm up before you do you're sprints/conditioning or you could end up pulling/tearing a hamstring etc (I did in November and it sets your progress back months!!!)

Yeah it's a good point. I am planning them at the end of training so will be warm but will have to remind myself to so some lighter running first and not just jump straight into it.
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Coges

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Re: Two Hands Two Feet
« Reply #148 on: April 21, 2013, 10:03:20 pm »
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So I've been missing for a couple of weeks. Work has been batshit crazy and home is really no different.

Suffice to say I've hit the gym twice a week for the last couple of weeks. Played two ball games winning them both and scoring 14 and 19 points respectively.

Anyway, today was squat day.

Warm up-
Skipping
stretching

Squat-
bar x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 7

Incline DB Bench-
20kg x 15, 9, 7

DB Row-
25kg x 10, 10, 10

Felt relatively weak on the squat. Haven't squatted a lot over the last couple of weeks and when I have it's been for triples and doubles so felt a bit weird. Will get back into the swing of it pretty quickly though.

Ball game tonight against a team that can absolutely turn it on so should be interesting.
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Coges

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Re: Two Hands Two Feet
« Reply #149 on: April 22, 2013, 10:08:02 pm »
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Ball game last night. Played the top side. We went down by 8 which wasn't too bad considering one of their guys dropped 5 threes in a matter of minutes.

I have played with a cold before but must have a virus cause I was completely gassed after 5 minutes on court and never really recovered through the game. Ran it out but just didn't have the strength for repeat efforts for rebounds or missed shots.

Resting up today and will hit the gym again tomorrow morning and see how I feel.
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