Author Topic: Two Hands Two Feet (Read 817914 times)

LBSS · « **Reply #375 on:** October 05, 2014, 07:55:41 pm »

friends don't let friends skip leg day.

sounds like to need to rest completely for a little while, but you can train legs without relying too much on your calves. BSS, leg press if you're careful about where you put your feet, good mornings to some extent, leg curls and extensions, the list goes on.

Coges · « **Reply #376 on:** October 05, 2014, 10:17:47 pm »

Haha. And here I was thinking I could get away with it.

I was thinking just to do RDLs in the meantime. I can do normal and wide grip for a bit of variety till the calf is healed. My PC could probably use a hammering anyway.

Edit- btw don't have access to any machinery as I train at home.

Coges · « **Reply #377 on:** October 06, 2014, 06:49:33 pm »

Saw the doctor yesterday. No serious damage to calf and I won't make it any worse by doing any exercises that I can do. The whole lower leg is now bruised and hurts like a motherfucker though so I'll lay off any squats and introduce some RDLs this week. They should go over fine. Not sure exactly what the likely recovery time is but I'll try to get some good range of motion into is next week and maybe start off with some bw squatting movements.

Coges · « **Reply #378 on:** October 12, 2014, 09:34:36 pm »

9/10/14

Incline Bench (fat gripz)-
bar x 10, 30 x 5, 40 x 5,
55 x 5
40 x 15, 11

Ring Dips-
BW x 5, 4, 5, 4, 3

Ring Push Ups-
10, 7

10/10/14

RDL-
bar x 10, 60 x 10, 80 x 5, 100 x 3

Ring Chins-
BW x 5, 5, 4, 4, 3

Curls (fat gripz)
25 x 10, 10, 10

Inverted Row-
bw x 15, 15

11/10/14

Front squat- bar x 3 (calf feeling all kinds of pain- will stick to DL variations for the moment)

OHP (fat gripz)-
bar x 5, 30 x 5,
42.5 x 5, 5, 5

Unilateral Floor Press-
20 x 10, 10, 10

Front Plate Shoulder Raise-
15 x 15, 15, 15

Coges · « **Reply #379 on:** October 20, 2014, 06:16:05 pm »

Have just finished up a week and a bit long binge on food and drink. Feel like crap and it's time to get on the straight and narrow again.

20/10/2014

8km bike ride with wife and kids about an hour before training.

Squat-
bar x 8
60 x 5
80 x 5
100 x 5 - no calf pain. felt pretty damn good actually. still a decent sized bruise going on but have almost full mobility in the ankle which is positive

Incline Press (fat gripz)
bar x 5
30 x 5
40 x 5
50 x 5
60 x 5
65 x 5
50 x 7

Ring Dips
bw x 6, 6, 6, 6, 6

All in all pretty good day back. Weight hasn't really fluctuated too much. I was around 90 this morning and will drop back down to 89-88 over the next few days. Planning to be around the 2,000-2,500 mark on rest and training days for a couple of weeks and ramp it up from there.

Coges · « **Reply #380 on:** October 20, 2014, 10:52:07 pm »

Just getting photos off my phone. This is the bruise from about 10 days ago. Still lingering around the lower part of the calf and there's significant soreness around the ankle region. Overall doesn't cause too much pain outside of direct contact at the moment although the ankle has been quite stiff.

Coges · « **Reply #381 on:** October 23, 2014, 12:47:00 am »

22/10/14

Had 20 mins to get in a quick sesh...

RDL-
60 x 5, 5
DL-
80 x 5
100 x 5
130 x 3

Ring Chins-
BW x 5, 3, 3

Felt soft all over during this working. No doubt rushing and lack of warm up didn't help.

Coges · « **Reply #382 on:** October 24, 2014, 02:03:36 am »

http://anthonymychal.com/2014/10/how-i-deadlifted-550-pounds/

Off the back of the above post I'm thinking of giving the even easier strength concept a try. Have been struggling to get back into the swing of things lately with family and work commitments playing havoc with training at night. I've still got aesthetic goals at the forefront prior to athletic goals at the moment but I like the concept talked about and if I don't gain anything doing this for a few months (a few people have reported making decent body comp gains) then I'm sure any added strength will make it easier to rebound into a mass phase later.

Also this ties in nicely with my personal goal to rise early and will take to training in the AM again. Doing it this way will also mitigate the recent risks of not training through night work and the urge to actually spend some time with my family. I would imagine for the most part considering the weights I'd be training with I would be in and out of the gym/garage in 45-50 mins.

Am thinking of DL, Incline Bench, Front Squat, Ring Chins, Ab Wheel as my five exercises.

I do also like the idea of the 6 singles day to be able to push the envelope a bit.

If I can get my shit together enough to plan it out over the weekend I'll start on Monday. If not I'll push it back a week.

*Edit- I've been wanting to work on technique/tightness as well for some time as I feel this is significantly holding me back so this will provide ample opportunity too.

LBSS · « **Reply #383 on:** October 24, 2014, 09:33:43 am »

i like it man. no plans or intentions are worth anything if you can't do them. 45-50 minutes in the morning, with a pretty specific focus, sounds doable. and i bet you'll make more progress than you expect!

Coges · « **Reply #384 on:** October 26, 2014, 05:55:53 pm »

Quote from: LBSS on October 24, 2014, 09:33:43 am

i like it man. no plans or intentions are worth anything if you can't do them. 45-50 minutes in the morning, with a pretty specific focus, sounds doable. and i bet you'll make more progress than you expect!

Cheers mate. It seems to fit with what I want to do right now and more importantly I'm motivated to do it. Like to idea of doing some singles every two weeks too.
Will be very interested to see how the DL max goes up. Would be nice to get to 200 but I'd still be happy at 180-190. I actually think it'll do wonders for my benching too but we'll see.

Coges · « **Reply #385 on:** October 26, 2014, 06:20:06 pm »

Day 1- Even Easier Strength
27/10/2014

Warm Up-

Wide Grip RDL
bar x 5
60 x 5
Deadlift
80 x 5
100 x 5
100 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
50 x 5
50 x 5

Front Squat
bar x 5
40 x 5
60 x 5
70 x 5
70 x 5

Ring Chins
BW x 5
BW x 5

Ab Wheel (knees)
5, 5

50 mins

So far so good. Up at 5.15, in the gym and warming up by 5.30. Am working on a warm up that will wake me up at the same time. I feel like I have the weights right although I'll know for sure at the end of the week when I've done them everyday.
As per the article I'll look to incorporate some wide/snatch grip pulling to vary things up a bit.

Coges · « **Reply #386 on:** October 27, 2014, 07:01:08 pm »

Day 2- Even Easier Strength
28/10/2014

Warm up-
Goblet squats & Swings

Wide Grip RDL
60 x 5
60 x 5
Normal Grip RDL
100 x 5
100 x 5

Incline Bench (Fat Gripz)
bar x 5
40 x 5
50 x 5
50 x 5

Front Squat
60 x 5
70 x 5
70 x 5

Ring Chins
bw x 5
bw x 5

Ab Wheel Rollout (knees)
bw x 5
bw x 5

43 mins

Up at 5.30 and in the gym at 5.40. Better warm up today but will need to do slightly more to get ready for the bigger sets tomorrow. Ab wheel was super hard and abz are super sore from yesterday. I'm taking this as a sign of a weakness that needs to be fixed so I'll stick with it.
RDL was hard on grip but otherwise felt good. Am really trying to focus on tightness across all exercises as this is another area I've been missing.

Coges · « **Reply #387 on:** October 29, 2014, 07:43:06 pm »

Day 3- Even Easier Strength
29/10/14

Warm Up-
Goblet squats and swings

Wide Grip RDL-
60 x 5
60 x 5
Deadlift-
100 x 5
110 x 3
120 x 2

Incline Bench (fat gripz)-
bar x 5
40 x 5
50 x 5
55 x 3
60 x 2

Front Squat-
60 x 5
70 x 5
80 x 3
90 x 2

Ring Chins-
bw x 5
+2.5 x 3
+5 x 5

Ab wheel-
Did not do. Ab soreness way too much to be of any use.

50 mins

Still getting used to workout out so early. No doubt this will get better over the next few weeks. Thinking I may add a walk/jog around the block first to actually wake up/warm up prior to starting as it's only a 5 second trip from my house to the garage and my wife and kids don't take kindly to being woken at 5.30am.

Coges · « **Reply #388 on:** October 29, 2014, 07:44:01 pm »

Day 4- Even Easier Strength
30/10/14

REST

-may do some yoga tonight-

Coges · « **Reply #389 on:** October 30, 2014, 06:31:10 pm »

Day 5- Even Easier Strength
31/10/2014

I fear my love affair with morning training may already be over. Have had some serious hip and glute tightness over the last couple of days which has led into some serious lower back pain. I used to get debilitating lower back pain 5+ years ago and haven't really had any since I've been weight training properly. At the moment I'm putting it down to training so early without time for my body to warm up and that I'm deadlifting in that state.

Like I did with the basketball thing I'm going to move on pretty quickly. I don't have the time to waste waiting for my body to adapt to early morning training if it's going to put me into this state. I've also done a little reading on training in the morning and all the recommendations are against training early without some decent time between rolling out of bed and lifting your first weight. For me that would mean getting out of bed pre-5am which just isn't going to happen.

I may just go back to the B3W program I was doing before and hit it again. I got some good results from it last time. I'll take my time and work up again. Probably my biggest mistake last time was the planned peak. Didn't plan well enough to peak, deload and start again which led to some serious downtime. Either way that's probably where I'll start and get to doing some more sprinting/jumping work again.
Fun times.

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Author Topic: Two Hands Two Feet (Read 817914 times)

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