Author Topic: Two Hands Two Feet (Read 818593 times)

adarqui · « **Reply #1545 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

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.

Coges · « **Reply #1546 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

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.

Coges · « **Reply #1547 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.

Coges · « **Reply #1548 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.

Coges · « **Reply #1549 on:** December 23, 2017, 03:50:10 pm »

21/12/17
LISS 60 mins

11km in 59:28 @5:24/km

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.

adarqui · « **Reply #1550 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

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.

Coges · « **Reply #1551 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

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

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.

Coges · « **Reply #1552 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.

adarqui · « **Reply #1553 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

but ya,

sH*t think I forgot to hit post.

Coges · « **Reply #1554 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 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.

Coges · « **Reply #1555 on:** January 02, 2018, 05:30:38 pm »

02/01/18
Strength session 70%

AM
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- squats felt totally on point today. sounds ridiculous saying that when it's only 75 but they felt good nonetheless

Bench-
bar x 10, 40 x 5, 60 x 5, 5, 5

NG pull up
bw x 7, 6, 5

Light circuit of cable face pulls, tri pushdowns and bicep curls

Jefferson curls- 2x10 @8kg

Hamstrings are sore AF from the KB swings on Sunday.

PM
went for a 4k hike around sky high with the fam. Turned into a pack march for me carrying my 25kg daughter for most of the way.

Started loading creatine again on the weekend. Haven't used it for ages. Was 91kg on Sunday and am now 94

#demcreatinegains

Coges · « **Reply #1556 on:** January 03, 2018, 04:05:43 pm »

03/01/18
Cardio

30 min run. 5k.

Went for a run with my wife and the dog. We were going to do an hour but the pup is only 9 months old so is limited to probably 5-6k and we hit up an old aqueduct. It was meant to be fairly flat aside from the massive hill at the start which got me breathing hard and then running at 5:10 pace which is a little above my comfort zone. I ended up walking parts. Have put a fair bit of activity into the legs this week and I'm definitely feeling it. Also sprained my ankle stepping on one of those foot measuring devices in a sports shop the other day and that's still bugging me too. Was tired at the end of the run but once we were finished it didn't even feel like I'd run so I suppose that's a good thing.

Coges · « **Reply #1557 on:** January 04, 2018, 12:54:53 am »

04/01/18
Strength session 70%

Warm up- mowed the lawn and cleaned up some of the garage

Squat-
bar x 5, 60 x 3, 75 x 5, 5, 5- again squats felt on point. breathing was solid which worked beautifully

Bench-
bar x 5, 40 x 3, 60 x 5, 5, 5

Deadlift-
60 x 5, 95 x 5

Left wrist is giving me the complete shits. I think it's the neutral grip pull ups. Not sure. Will go back to normal pull ups or chins and see if it helps.

Coges · « **Reply #1558 on:** January 05, 2018, 06:15:14 pm »

05/01/18
~~Cardio~~ Rest

Ended up spending the day out with the family and missed my training sesh. On a good note I picked up about $400 worth of cycling kit off a guy for free. Got some knicks, a jersey, two pairs of arm warmers and some socks. Guy had a ton of cycling gear he was getting rid of most of which hadn't been worn. Really nice dude and he was all about giving back so he was offering most of it for free or for very little.

06/01/18
Fasted Cardio

30 min bike trainer
2.8k run off the bike at 5:45 pace

Drank and ate way too much last night so I'm surprised I even trained but wasn't surprised by the result. Legs felt super heavy and fatigued on the bike even though it was so short. Went out way too quick on the run too 4 min pace and died in the arse. Slightly disappointing but still glad I did something.

Coges · « **Reply #1559 on:** January 07, 2018, 03:36:44 am »

07/01/18
Rest

Knees and ankles are feeling a little beat up so took an extra day of rest. Thinking of dropping the lifting days to two to give more freedom for more running. Will go another week or two on the current set up to see if it's going to work and go from there.

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Author Topic: Two Hands Two Feet (Read 818593 times)

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