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Author Topic: Two Hands Two Feet  (Read 818372 times)

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Coges

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Re: Two Hands Two Feet
« Reply #150 on: April 23, 2013, 07:17:48 pm »
0
24/04/2013

Injuries- None
Fatigue- Mid back and upper quad
Motivation- Decent
Bodyweight- 93

Skipping rope- 5 mins

Squat-
50x5
60x5
70x5

Bench-
30x5
40x5
50x5
60x5
70x10

Chins-
5, 5, 5, 4, 4, 3, 2, 2 (30 reps total)

Treadmill sprints (not sure whose stupid idea it was to do these!!!)
Incline- 15 (full)
Speed- 14

6 sprints of 60m with 30-45 sec rest inbetween- was shot after these. Still have a virus of some sort but should have done better regardless.



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Coges

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Re: Two Hands Two Feet
« Reply #151 on: April 25, 2013, 08:07:00 pm »
0
26/04/13

Injuries- Left hip bugging me
Fatigue- Left hip and left lower lat
Motivation- Good
Bodyweight- 93.5 (from last night)

Skipping rope- 3 mins (double and single leg)

Squat-
50 x 5
60 x 5
70 x 5

OHP-
20 x 10
25 x 5
30 x 5
35 x 10
(have started these out quite low. Maxed at 55kg over 6 months ago but haven't really trained them since)

Trap Bar Deadlift-
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
115 x 5
Seems like a lot of volume looking back on it and I certainly felt it on the last set. Still not 100% sold on the trap bar like I thought I was. Had a lot of quad fatigue in the last set. Am thinking I might switch back to straight bar.

Incline Treadmill Sprints
6 sprints (20 sec sprint, 40 sec rest)
Incline- 15
Speed- 14

Sprints are killing me but I'll keep doing them. Am aiming for 10 and will change it up from there.
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Coges

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Re: Two Hands Two Feet
« Reply #152 on: April 29, 2013, 09:47:07 pm »
0
Ball game last night. Extremely physical game due to the refs letting pretty much everything go. We ended up winning by 1 via a free throw with 2 seconds left. We were up by 15 in the second half but they went on a bit of a run. With about 5 to go my nose got in the way of someone's elbow and left me sitting on the sidelines in a pool of my own blood. Not broken or anything so can't really complain. Had 8 points which in retrospect wasn't too bad given how I played (awful shooting for the entire game and had no handles whatsoever).

Woke up sore as hell especially my right elbow and right knee. Should be good to train tomorrow but will need to see my osteo soon to balance things out again. Think my hips are out of alignment.

*Edit- threw down a huge one-hander during warm-up. Felt great and got some decent air*
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Coges

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Re: Two Hands Two Feet
« Reply #153 on: April 30, 2013, 07:39:10 pm »
0
01/05/13

Injuries- Left elbow, right knee, left hip
Fatigue- None
Motivation- meh
Bodyweight- 93.3 as of yesterday morning, 95.1 as of last night

Warm up- None

Squats-
bar x 5
60 x 5
70 x 5
85 x 3
95 x 3
110 x 10  :personal-record:- Really did not expect to get this many reps here. Felt like rubbish this morning but the first 5 reps were quite easy here. The last couple were a struggle but the form overall was really good. Actually had a good reminder to tilt the hips back from yesterday's t-nation article. That alone made a huge difference and I felt heaps stronger. Have done it before but don't know why I haven't been doing it lately.

Bench-
bar x 5
40 x 5
50 x 5
55 x 3
65 x 3
72.5 x 7

Chins-
6, 4, 2- had nothing left here. last week I did the chins inbetween sets of bench whereas this week I tried to do them as straight sets. I'm thinking it works better the other way as I get a bit more rest between sets.

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Coges

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Re: Two Hands Two Feet
« Reply #154 on: May 05, 2013, 11:28:10 pm »
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06/05/2013

Little bit hungover this morning which made getting out of bed at 5.30am extremely hard. Glad I did though.

Warm up- Skipping, stretching

Squats-
bar x 5
60 x 5
75 x 3
90 x 5
100 x 3
115 x 3
Was using squat stands for the first time ever in the gym today. Made racking and unracking a bit weird and put me off a bit on the final set going for more reps. All I was thinking is if I have to put this thing down it's going to bounce everywhere and kill someone.

Bench-
bar x 10
40 x 5
50 x 5
60 x 5
70 x 3
75 x 6

That was all. Was meant to do chins between sets of bench. Both stations were being used. Probably could have done a row variation but couldn't be effed.
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Coges

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Re: Two Hands Two Feet
« Reply #155 on: May 06, 2013, 10:14:07 pm »
+3
Ball game last night. We won by 16 and I had 19 points which was nice. It's amazing but I always have a good game if I hit my first shot. Last night first shot was a 3 and it felt really good out fo the hand. Feeling a bit better about my game too and I think I'm gradually getting over whatever virus I've had.

Also, had my first in game dunk  :ibjumping: Was a one handed follow up put back dunk on a fast break and an absolute cracker. Was so stoked but now just want more. Had another chance in the last minute on a fast break when I got thrown an alley oop but it was too low and wide. I would have needed another 4-5 inches to get that one up and in. I put it in but had it been around the rim it would have been a two hander which would really have capped the night off. Either way getting back on track now. Time to get back to work on the fitness levels in conjunction with the vert and I'm on my way to more of these.
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ChrisM

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Re: Two Hands Two Feet
« Reply #156 on: May 06, 2013, 11:15:50 pm »
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Thats awesome!!!!! Congrats man!
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Insert motivational quote here...

Coges

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Re: Two Hands Two Feet
« Reply #157 on: May 07, 2013, 12:45:19 am »
0
Cheers thanks mate. Here's to the next one.
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Coges

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Re: Two Hands Two Feet
« Reply #158 on: May 13, 2013, 12:42:08 am »
0
13/05/13
Cycle 2- week 1 (531)

So haven't been in the gym for a week. Thought this morning would be an interesting training sesh and I was proved correct.

Squats- training max of 125
bar x 10
60 x 5
70 x 5
80 x 5
95 x 5
105 x 5- didn't feel bad but didn't feel that good either

Bench- training max of 82.5
bar x 10
40 x 5
55 x 5
62.5 x 5
70 x 5- again, didn't feel bad but didn't feel that good either

Chins- inbetween sets of bench
4, 4, 4, 4, 1 - last set rep was awesome haha. Had absolutely nothing behind it.

Incline DB Bench
3x10@20kg

DB Row
3x10@25kg

Have kind of figured out the whole movements vs muscles thing and as such am starting to treat my training as such. Obviously squats, bench and chins are movements. During the incline press and rows I had the full focus on the muscles and it made a huge difference. At the end of the day I don't really care how much I incline db press or how much I db row so it makes perfect sense to train these movements more like a bodybuilder with complete focus on the muscle. Funny thing is I'm ready the Schwarzenegger biography atm and he's talking about this kind of stuff from his early days in the 60's and 70's. He talks about the benefits of training with both powerlifters and bodybuilders cause he's getting the best of both worlds. Amazing how nothing is ever new in this industry.

Overall rating = average to just above-average. Squats, bench and chins were average. incline press and rows felt good and had a massive pump going on afterwards which never feels bad.
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Coges

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Re: Two Hands Two Feet
« Reply #159 on: May 13, 2013, 08:49:48 pm »
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Ball game last night. We won by 11 and it was a decent outing. I had 18 points and had some really good energy towards the tail end of the game and probably scored most of my points in the last 5 minutes.

Funny that my energy was really good in the late stages where I've been struggling recently. This is on the back of no additional cardio/conditioning work. Having said that I usually chew gum during the game. Never did it in my earlier playing days and have only really done it the last year or so. No gum last night and my breathing and recovery was better. Not sure if it's the reason but I'll explore more next week and see how it goes.

Nearly had a dunk in traffic on a drive to the basket late in the game too. Got fouled on the way up (no call) though but still made the basket. Getting more opporunities so the training is obviously paying off.
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Coges

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Re: Two Hands Two Feet
« Reply #160 on: May 15, 2013, 11:41:17 pm »
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15/05/13

Warm up- Skipping (5 mins), stretching

Deads-
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
120 x 5

OHP-
bar x 10
25 x 5
30 x 5
35 x 8

Chins-
4, 4, 4, 4, 1

Dips-
5, 5

Quick in and out today. Right knee and left hip have been bugging me. Appointment with Osteo booked in for tomorrow so will hopefully get some relief.
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Coges

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Re: Two Hands Two Feet
« Reply #161 on: May 21, 2013, 07:56:27 pm »
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Won our game on Monday night by 4. Was an intense finish with them stopping the clock through sending us to the line consistently over the last 2 minutes. We held our nerve though and got the win. Only had 7 points but felt pretty decent during the game. Didn't lift again on game day. Not sure if I feel better or worse for doing that.

Right knee is still bugging me which is giving me the shits when it comes to training. Don't want to push it too far and so far this week haven't pushed it at all as I haven't lifted yet. Feeling a little out of sorts physically but should be able to get back in for a couple of training sessions this week. Fingers crossed it'll get me back in the groove.
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Coges

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Re: Two Hands Two Feet
« Reply #162 on: June 03, 2013, 02:22:52 am »
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Forgot to post last weeks game. Lost by 6 and I only had 7 points. Knee was still bugging me my lack of time in the gym showed in my stamina.

Missed another dunk  :raging: Got a steal at half way and had an open half court. First time in nearly two seasons I've had that. The ball was a little slippery so I decided to go with two hands and rimmed it back over my head. Surprisingly I got quite high (mid forearm to ring on both arms) even though I did everything possible on the approach to stuff the jump up. I slowed down and leaned forward too much but still managed to get some decent air. Fingers crossed I get more opportunities like that.   
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Raptor

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Re: Two Hands Two Feet
« Reply #163 on: June 03, 2013, 02:26:45 am »
0
What did your teammates say when you missed it?
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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 #164 on: June 03, 2013, 02:30:47 am »
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03/06/2013

First day back in the gym for 2 weeks. Felt great to be back but felt weak as F*ck!

Incline bench (45 degree which was higher than I would have liked)
bar x 8
40 x 8
50 x 8
60 x 6, 6, 6

Chins
5, 5, 5, 5

Squat
bar x 6
60 x 6
80 x 6
100 x 6, 6, 6, 1- felt a lower back twinge on the first rep of that last set. No ongoing pain but thought it better to quite while I was ahead

Push ups-
20, 10

BB Curls
20 x 15, 15

Felt really good to be back. Def felt the squats in the hams too which I don't usually get so much.
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