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Author Topic: Two Hands Two Feet  (Read 818254 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2055 on: October 13, 2020, 08:13:08 pm »
+2
13/10/2020
Keegan Smith Program

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 5, +40 x 5

Seated Good Morning
bar x 5, 30 x 5, 40 x 5, 50 x 5

Front Squat- 3 reps EMOM x 5
bar, 60, 80, 100, 110

Power Snatch Singles
40, 50, 60, 70

Felt a bit weak during this session but that's to be expected. Front squat was definitely down but that's ok too. I know once I get over the adaptation period I will be good to go.

I am also going to keep the bones of this program but make sure I'm getting more ATG work in there. There's no step ups or nordics both of which I will add back in on lower days.
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Coges

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Re: Two Hands Two Feet
« Reply #2056 on: October 15, 2020, 10:49:03 pm »
+1
15/10/2020
Keegan Smith Program

Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 3, 70 x 1, 80 x 1, 70 x 6, 60 x 10

Ring Push Ups-
8, 8, 10

Got to it a bit late today so had to make it quick.  Still a good session and figured I will replace flat BB with incline for now as I prefer it that way. The single at 80 was smooth too which is ok given I'm losing weight and I expect my bench will be the first to suffer.

Working on my new program which I will start next week. Cannot wait.
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Coges

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Re: Two Hands Two Feet
« Reply #2057 on: October 15, 2020, 10:55:46 pm »
+3
16/10/2020
Keegan Smith Program

BW- 96 even. That's 4.3kg in 4 days. Stomach is visibly flatter. Due to start some PSMF in a couple of days time. Would be nice to knock off another few kgs by the end of next week. Hopefully down to 92 or so by then. I would love to push for 88 by the end of 4 weeks which I think is totally possible at this point in time.   
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Coges

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Re: Two Hands Two Feet
« Reply #2058 on: October 18, 2020, 07:04:25 pm »
+2
Had an uh...interesting weekend. Decided to have a few drinks Friday and Saturday night with the footy. Ate very well Friday and again yesterday (Sunday) too. Saturday decided to see how I would respond to my old way of eating. Had a burger and chips for lunch, some donuts, random stuff. Let's just say it wasn't good. Stomach was fine but had some serious joint pain in my legs. My knees, shins and ankles were on fire. Weird. Anyway, Sunday was normal eating and body is back to normal too. Weight was 98 this morning which will all be water so that's ok.

Have been working on a new program for myself. It's a variation on what I have been doing. First order of business is to finally fix my elbow which is directly related to my neck so I've included strenghening work for both. I have handstands in the program but won't be doing them till I've rehabbed the elbows first though. Other priorities are to get my flexibility sorted again and outside of these sessions I will have a stretch session each day. Ideally I'll hit the stretching session and some martial arts practice in the morning and then train late in the arvo. Would be the perfect day. For the first week though I imagine I'll get the arvo training session in and then some stretching at night in front of the tv.

I will run this for 5-6 weeks and reassess at the start of December. The goal on this next 5-6 weeks is to get some good volume in and drop a significant amount of fat so I know I won't be breaking any strength records. Will probably balance things out in December and give myself a good run at the 150 back squat/140 front squat combo.

The long term for this plan is to turn it into my main coaching program. I want to use the best of the knee ability program by Ben Patrick and combine it with elements from the Range of Strength program (my flexibility training) that would be ideal for martial artists. I've identified that wrists, shoulders, neck, knees and ankles are the main issues with many martial artists. The ankles, shoulders and knees being main culprits.  I'm thinking about breaking it up into seasons and having specific focuses that build into each other.

If anyone has any feedback I would be glad to hear it.

Monday
Handstands/Juggling
Dips- RTO hold for activation- build to top 1-5
Chin Up- 25-50 reps
Arms- 50-200 reps total
External Rotation/Wrists/Neck

Tuesday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- top set of 3-5
Seated GM- top set of 3-5
Power Snatch / Jump
L-sit/Hip Flexor Pull In

Wednesday
Handstands/Juggling
Feet elevated back bridge / Cross Bench Pullover
Incline Bench / Ring Push-Ups / Inner Range DB Press
Row/Wrists/Neck

Thursday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- sets of 10 with 2s pause
Seated GM- sets of 10 for range
Nordic- 5x10
Jefferson Curl- top set of 5
L-sit/Hip Flexor Pull In

Friday
Handstands/Juggling
Neck Press
Weighted Chins
Arms- 50-200 Reps
External Rotation/Wrists/Neck

Saturday
Tib/Calf Series
Step Up/Foot Juggling
ATG Split Squat- easy top set of 5
Seated GM- easy top set of 5
Power Clean
Front Squat/Back Squat- build to top single
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- Zatsiorsky

Coges

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Re: Two Hands Two Feet
« Reply #2059 on: October 19, 2020, 03:27:43 am »
0
Monday- 19/10/2020

Band Pull Aparts / Juggling
RTO holds - 2 x 20s
Dips- 4, 5, 6, 4, 4, 4 (27)
Chin Up- 5, 5, 5, 3 (18)
Arms- Banded Curls & Banded French Press- 3 x 20
External Rotation/Wrists/Neck- 1 set through for each

Stretching

ATG Split Squat - 4 quarter reps = 1 rep x 5, 5
Long Lunge Pulse with 4s hold at top x 10, 10
Hero Pose- 10s x 2

Mean to go 5 rounds on the stretches but just didn't have it in me. Legs feel good though.

« Last Edit: October 19, 2020, 04:10:58 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2060 on: October 20, 2020, 09:16:17 pm »
0
Tuesday- 20/10/2020

Warm Up
Tib/Calf Series
Step Up- top set of 80kg
Foot Juggling- I suck so bad at this but looking forward to getting better

Strength Work
ATG Split Squat- 40 x 5
Seated GM- 50 x 5

Stretch/Accessory Work
Circuit x 2
French Press
Cross Bench Pullover
Trunk Extensions
Feet Elevated Back Bridge

L-sit- 2 x 10s

Pretty good session.
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Coges

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Re: Two Hands Two Feet
« Reply #2061 on: October 20, 2020, 09:21:49 pm »
+1
Realised a critical error in my thinking for the martial arts program. Ideally I want this program to be one I can offer at a later stage online. I've got some seasons mapped out for it to take it through different focuses with each building on the prior one. My error though is that most people won't want to train 6 days a week plus martial arts. In taking advice from Ben Patrick (kneesovertoesguy) I need to live the program that I'm going to offer and be able to show the results of that. So, I'm going to cut it to 4 (2 upper/2 lower) with a bonus 5th day for squats and pulls.  Will also give me the chance to train martial arts more than I am now which is only a couple of times a week. I'm looking to get my MA training up to 5-7 at a minimum.
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Coges

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Re: Two Hands Two Feet
« Reply #2062 on: October 21, 2020, 05:50:23 pm »
0
Wednesday- 21/10/2020

40 mins martial arts training. Mainly kicking and some forms.
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Coges

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Re: Two Hands Two Feet
« Reply #2063 on: October 27, 2020, 09:04:11 pm »
+1
Picked up a bug and tweaked my neck last Thursday. Largely been out of action since then. Back on higher carb and protein for now too as the higher fat was just not working over the weekend. Just lucky I didn't shit myself.

Tuesday- 27/10/2020

Warm Up
Wrists warm ups
Handstands- 3x20s against wall
Juggling- 3xMax

Strength
Dips Supports- 3x30s
Dips- bw x 4, +5 x 2, 2, 2, 2
Chin Ups- 5, 4, 3, 3, 3

Accessories
Arms- 10 mins (DB hammer curl & DB French press)
External Rotation- 2x10@6kg
Wrists- Ext and Flexion- 2x15 each

Felt pretty weak which was shit. Back on track so fingers crossed.
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Coges

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Re: Two Hands Two Feet
« Reply #2064 on: October 28, 2020, 06:26:04 pm »
0
Wednesday- 28/10/2020

1. Tib/Calf Series (tib raises x 25, FHL calf raise x 25, tib raises x 25, KOT calf raise x 25)

2.a) Patrick Step Up 6" box- sets of 10 @ 20, 40, 60, 80, 90 (once I get to 95 I will change to Poliquin Step Up)
2.b) Foot Juggling- I got 5 consecutive juggles. Doesn't sound like much but my previous best was 2 haha

3. Snatch Complex with just dowel x 5 mins

EMOM
4. ATG Split Squat- bw x 5, 12 x 5, 20 x 5, 30 x 5, 40 x 5, 45 x 5 (alternating legs each minute)
5. Seated GM- 20 x 5, 30 x 5, 40 x 5, 50 x 5
6. Nordic- 5 x 5 @ 10" elevation

That session was exactly 1 hour and legs were fried.
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Coges

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Re: Two Hands Two Feet
« Reply #2065 on: October 30, 2020, 11:53:41 pm »
+2
Saturday- 31/10/2020

Busy super busy the last couple of days with work and kids stuff. Managed to sneak a bench session in for today though.

Incline Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 5, 80 x 3, 85 x 1, 75 x 3, 65 x 6, 60 x 7

Done!
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Coges

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Re: Two Hands Two Feet
« Reply #2066 on: November 02, 2020, 07:29:12 pm »
+1
Monday 2/11/2020

Half a day off and plenty of work in the garden. Managed to sneak in a quick 15 minuter before a client meeting.

EMOM Circuit
Ring Dips- 5, 5, 5, 3, 3
Chins- 5, 5, 5, 3, 3
L-sit- 10s, 10s, 10s, 5s, 5s

Done.
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Coges

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Re: Two Hands Two Feet
« Reply #2067 on: November 03, 2020, 05:22:31 pm »
+1
Tuesday 3/11/2020

Tib/Calf Series

Step Up- bar x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10 (hit bodyweight for 10 reps- will start over with Poliquin step ups next time)
Foot Juggling- max of 5 reps (+1 on last time- this also brings insane focus)

ATG Split Squat- Top set of L- 50 x 5, R- 50 x 3 (lost balance on that last set on right leg. Will redo that weight next week)

Seated Good Morning- bar x 5, 30 x 5, 40 x 5, 50 x 5, 60 x 5

Jefferson Curl- 5 x 5, 10 x 5, 15 x 5

L-sit- 3 x 10s (these are getting easier. Legs almost parallel to ground for 10s now)

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Coges

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Re: Two Hands Two Feet
« Reply #2068 on: November 05, 2020, 10:06:50 pm »
+2
Wednesday 04/11/2020

Dog assisted 3k run- potentially the most fun thing I've in ages. Like being towed behind a car.


Thursday 05/11/2020

Band pulls & juggling - 3 rounds

Inner Range DB Press- 6kg x 10, 15kg x 10, 10

Incline Bench- bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1, 80 x 3, 70 x 6, 60 x 10

Ring Push Ups- 10, 6, 5

Rear Delt Flyes- 6kg DBs x 20, 20

Cross Bench Pullover - 1 x 10 with 3s pause each rep
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Coges

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Re: Two Hands Two Feet
« Reply #2069 on: November 08, 2020, 04:59:21 pm »
+2
Friday 07/11/2020

No training. Got carried away with work.

Saturday 08/11/2020

2 hour hapkido class in a park. First class months and months. Cannot remember the last time I trained. Class was great but I was so sore after. Lots of pad work so lats and shoulders were wrecked. Also lots of kicking pads so my ankles, shins and knees are all feeling it.

Sunday 09/11/2020

Filmed about 30 instructional videos for the new coaching business so was in the gym demonsrating for over an hour. That was my workout for the day.   
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