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Author Topic: Two Hands Two Feet  (Read 817912 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1890 on: April 19, 2020, 10:51:09 pm »
0
On a side note we're 1 week into home schooling now and I've decided to start a proper education for my 10 year old.

Last night we watched Drunken Master 2 (Legend of the Drunken Master), which is arguably the greatest movie ever made. The night before that we watched Wheels on Meals. It was pretty awesome to see him so bought into the movies. To see ihm enjoy something I've loved for so long was very cool. If you haven't seen either of these shame on you  ;D

Next up we go either Project A or Police Story.

Drunken Master 2
<a href="http://www.youtube.com/watch?v=Q7DpxAArN6g" target="_blank">http://www.youtube.com/watch?v=Q7DpxAArN6g</a> 

Wheels on Meals
<a href="http://www.youtube.com/watch?v=kSYEu47WbJY" target="_blank">http://www.youtube.com/watch?v=kSYEu47WbJY</a>
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #1891 on: April 20, 2020, 07:43:06 pm »
+1
20/04/2020

Reverse Deadmill- 2 mins

Patrick Step Up- top set of 100 x 10 (form a little shaky- repeat this weight next time)

Squats- 5x5@100

ATG Split Squat- bw x 8, +12 x 8

Jefferson Curl- +5 x 8, +20 x 8

Long Lunge- 1 min/side

Last set of squats - just realised the first rep is in slow mo haha. oh well too late now-
<a href="http://www.youtube.com/watch?v=a90Flax24bQ" target="_blank">http://www.youtube.com/watch?v=a90Flax24bQ</a>
« Last Edit: April 20, 2020, 07:46:13 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1892 on: April 21, 2020, 08:23:50 pm »
0
21/04/2020

Bench- 5x5@75
 
Cross Bench Pull0ver- 15kg x 10,10,10

DB Tricep Extension- 15kg x 12, 10, 10

Lateral Raises- 10s x 12, 10, 10

Red Band Face Pulls- 13, 15, 15

Bench felt pretty good. Not super easy but not super hard. Probably an RPE of 6-7. It's ridiculous how easy it looks on video though (final set). Some reps are so easy when I'm locked in. I definitely notice if my positioning is slightly off too.

<a href="http://www.youtube.com/watch?v=AIqG558RWGc" target="_blank">http://www.youtube.com/watch?v=AIqG558RWGc</a>

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Coges

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Re: Two Hands Two Feet
« Reply #1893 on: April 22, 2020, 09:03:04 pm »
+2
22/04/2020

Deadlifts :headbang:

5 x 5 @ 130kg

Had some other stuff planned but I was wiped. Too many late nights and way too much caffeine lately. Need to ge that under control.

Filmed first and last sets to see the difference. I moved way to slow in the first set. Also watched a video of Sebastian Oreb pulling 300 for 3 before my last set. Got me fired up a little more.

First set
<a href="http://www.youtube.com/watch?v=w8UhgXr6siY" target="_blank">http://www.youtube.com/watch?v=w8UhgXr6siY</a>

Last set
<a href="http://www.youtube.com/watch?v=TmCc1zCbePU" target="_blank">http://www.youtube.com/watch?v=TmCc1zCbePU</a>

Also shaved my head. Not my best look but my hair was shitting me and I wanted a change. Perfect time to do it.
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LBSS

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Re: Two Hands Two Feet
« Reply #1894 on: April 23, 2020, 03:43:38 am »
+1
i'm ever so slightly worried that my gf is going to ask me to shave her head while we're locked down. she's been talking about it for years as something she wants to do at some point. i want to cut my hair and not sure how i'd manage anything other than a buzz cut while at home but i'm not gonna bring it up because i don't want to remind her.  :-X
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Coges

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Re: Two Hands Two Feet
« Reply #1895 on: April 23, 2020, 08:23:21 pm »
0
Quote from: LBSS on April 23, 2020, 03:43:38 am
i'm ever so slightly worried that my gf is going to ask me to shave her head while we're locked down. she's been talking about it for years as something she wants to do at some point. i want to cut my hair and not sure how i'd manage anything other than a buzz cut while at home but i'm not gonna bring it up because i don't want to remind her.  :-X

Haha oh no. You might need to just stick it out. Your gf can obviously do whatever she wants but like you said you don't want to give her any ammunition. Mine started with a trim and I decided to just shave it. I did a simular thing last summer but just not quite as short. Figured I have 4-8 weeks left here and it will grow back nicely in that time.   
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Coges

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Re: Two Hands Two Feet
« Reply #1896 on: April 23, 2020, 08:39:53 pm »
+3
23/04/2020

Reverse deadmill- 2 mins

Squats - 5x5@80kg (80% of Monday)

Nordics- 4, 3

Stretching x 30 mins (legs felt soooo good after this)

Squats felt ok. Not heavy but not easy either. Assuming the volume is going to feel like that for the foreseeable future.

I actually did this program not long after I started this log in 2013. I looked back last night and I only got to 5x5@115 for squats, 5x5@80 for bench and 5x5@130 for deadlifts. I only stuck with that program for a month or so. Such a shame. The plan right now is for 12 weeks minimum with a peak at the end then deload and go again.

Squats
<a href="http://www.youtube.com/watch?v=FZYORqtq9Ns" target="_blank">http://www.youtube.com/watch?v=FZYORqtq9Ns</a>

Nordics
<a href="http://www.youtube.com/watch?v=IjRBIvfLEO4" target="_blank">http://www.youtube.com/watch?v=IjRBIvfLEO4</a>

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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #1897 on: April 24, 2020, 01:20:26 am »
+2
24/04/2020

Bench- 5x4 @ 80% of Tuesday
bar x 10, 40 x 5, 60 x 4, 4, 4, 4, 4

OHP-
40 x 10, 8, 6, 7

Incline Bench
50 x 8, 8, 10, 8

Seated DB Shoulder Press
10s x 12, 12, 12

External Rotation
5kg x 10, 10, 10

Finished the week off strong. Have been eating and drinking too much this week so need to back off slightly next week. Just cutting out the junk (always the problem) but making sure I'm getting enough cals will be good.

Pre lift bodyweight of 97.4. Not too fat yet lol
 
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Coges

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Re: Two Hands Two Feet
« Reply #1898 on: April 27, 2020, 02:56:37 am »
+1
27/04/2020
BW- 97ish

Deadmill - 2 mins

Patrick Step Up- barx10, 40x10, 60x10, 80x10 (overdid it last week so will creep up to bw x 10 then switch to Poliquin step ups)

Squat- 5x5@105kg

ATG Split Squat- bwx10, +12x10, +20x10

Nordics- 1xF@flat, 2x5@5", 5 negatives to flat

Long Lunge- 1min/side

Squats- 1st set
<a href="http://www.youtube.com/watch?v=xBtomZB0WI0" target="_blank">http://www.youtube.com/watch?v=xBtomZB0WI0</a>

Squats- Final set
<a href="http://www.youtube.com/watch?v=HbLU99hvPzY" target="_blank">http://www.youtube.com/watch?v=HbLU99hvPzY</a>

Nordics- Middle set
<a href="http://www.youtube.com/watch?v=0rZTP8FIH4Q" target="_blank">http://www.youtube.com/watch?v=0rZTP8FIH4Q</a>
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Coges

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Re: Two Hands Two Feet
« Reply #1899 on: April 28, 2020, 01:17:00 am »
+1
28/04/2020

AM bw- 96.4

Bench Press- 5x5@80

Incline Press- 60 x 8, 55 x 12, 50 x 15

Banded Single Arm Cable Crossover
Black band x 15, 12

Banded Tricep Push Down
Red band x 20, 20

Felt crook at the start of this session. Eggs plus a Monster equals disaster haha. Lesson learned.

Bench felt good overall though. Jump to 85 next week shouldn't be an issue. 

First Bench Set-
<a href="http://www.youtube.com/watch?v=_1gO3EctMB0" target="_blank">http://www.youtube.com/watch?v=_1gO3EctMB0</a>

Final Bench Set- first 3 reps felt great then I decided to try and use my legs more which threw everything off.
<a href="http://www.youtube.com/watch?v=QGSNamClIwo" target="_blank">http://www.youtube.com/watch?v=QGSNamClIwo</a>
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Coges

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Re: Two Hands Two Feet
« Reply #1900 on: April 28, 2020, 08:02:15 pm »
+1
29/04/2020

Everything is sore AF today haha. And deadlifts to come this afternoon  :o

Deadlifts- 5x5 @ 135kg

BB Curl- 20kg x 12, 12, 11

DB Hammer Curl- 10s x 10, 10

Deadlifts felt great. Plenty more in the tank but I was still stuffed afterwards. I think that's largely down to the lack of sleep and shitty food this week.

Deadlifts- First set at 135
<a href="http://www.youtube.com/watch?v=kiYe4vGOmN0" target="_blank">http://www.youtube.com/watch?v=kiYe4vGOmN0</a>

Final set at 135
<a href="http://www.youtube.com/watch?v=z17pHt_4CgI" target="_blank">http://www.youtube.com/watch?v=z17pHt_4CgI</a>
 
« Last Edit: April 29, 2020, 09:52:40 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1901 on: May 02, 2020, 12:21:52 am »
0
02/05/2020

Light squat and bench day today. Called it after a couple of reps on each.

Right shoulder not great on bench and left ankle and right hip shitty on squats. Going to stretch them out and mobilise the next couple of days. Need to figure this shit out before next week starts but the body is feeling like a pile of shit right now. 
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- Zatsiorsky

CoolColJ

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Re: Two Hands Two Feet
« Reply #1902 on: May 04, 2020, 01:19:53 pm »
+1
Quote from: Coges on May 02, 2020, 12:21:52 am
02/05/2020

Light squat and bench day today. Called it after a couple of reps on each.

Right shoulder not great on bench and left ankle and right hip shitty on squats. Going to stretch them out and mobilise the next couple of days. Need to figure this shit out before next week starts but the body is feeling like a pile of shit right now.

probably starting to overreach, not recovering well.
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Coges

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Re: Two Hands Two Feet
« Reply #1903 on: May 04, 2020, 08:43:26 pm »
0
Quote from: CoolColJ on May 04, 2020, 01:19:53 pm
Quote from: Coges on May 02, 2020, 12:21:52 am
02/05/2020

Light squat and bench day today. Called it after a couple of reps on each.

Right shoulder not great on bench and left ankle and right hip shitty on squats. Going to stretch them out and mobilise the next couple of days. Need to figure this shit out before next week starts but the body is feeling like a pile of shit right now.

probably starting to overreach, not recovering well.

Yeah more so a lack of recovery and not much overreaching just yet. Did the ATG knee ability session last night. Feel better already.

Also saw my physio this morning regarding my ankle. It's getting better. Turns out I have tib post tendinopathy. She worked the tib post like a maniac for 20 painful minutes and it got so much better. I'm now on a week of fairly basic activation exercises and then back to jumping next week. Makes me regret putting on the last 5kgs and stopping the more athletic training I was doing. Weighed in at 97 this morning and that probably needs to be 87. Oops. 
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Coges

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Re: Two Hands Two Feet
« Reply #1904 on: May 04, 2020, 09:47:17 pm »
+1
04/05/2020

Reverse Deadmill - 2 mins

Patrick Step Up- 5 x 10
bw, 20, 40, 60, 80

ATG Split Squat- 5 x 5
bw, 12, 21, 27, 39

Nordic- 3 x 10 @ 5" elevation
8, 6, 7

Weighted Ankle/Tib
6kg x 20 reps per side

Stretching
Calf
Elephant Walks
Couch Stretch
Piriformis
Pancake 

It's been too long since I did this. Body felt great afterwards. I think I got carried away with wanting to get "big" and "strong" and forgot I'm nearly 40 and I need more than that. Was also talking to a teammate from basketball and we both agreed we're going to attempt to come back in mint condition from day 1 once the comp resumes. 

*Edit- I can get back to jumping and dunking next week and absolutely cannot wait.

Daily training vid
<a href="http://www.youtube.com/watch?v=JC5tJE-OJoE" target="_blank">http://www.youtube.com/watch?v=JC5tJE-OJoE</a>
« Last Edit: May 04, 2020, 09:51:48 pm by Coges »
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