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Author Topic: Two Hands Two Feet  (Read 818316 times)

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Coges

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Re: Two Hands Two Feet
« Reply #435 on: January 27, 2015, 05:53:27 pm »
0
27/01/15

Squat (low bar)-
bar x 5
60 x 5
80 x 5
100 x 5
115 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
50 x 5
60 x 5
67.5 x 5

Ring Dips-
N/A- left shoulder bugging again- seriously need to get some work done on it

Incline Guillotine Bench (fat gripz)-
40 x 15, 15, 12

Still working out the low bar squat. Moved my stance in a bit and think I'll eventually end up with the bar a bit higher but it felt ok.
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Coges

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Re: Two Hands Two Feet
« Reply #436 on: January 28, 2015, 06:48:26 pm »
0
28/01/15

Wide Grip RDL
60 x 5, 5

Deadlift- Double overhand
100 x 5
120 x 3
145 x 5

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

BB Curls (Fat Gripz)-
30 x 12, 10, 8

DB Hammer Curl-
10 x 12, 10, 6

Deadlift is going pretty well atm. I think I'm about 12.5kg off my all time 5rm so that's not such a bad thing. Should be able to cover that off in the next 2-3 months.
Chinning ability absolutely sucks balls though. Have been missing the 2nd day where I do pull ups and I think this is having a pretty big effect. Also once I drop a little more bf I should be better off too.

*Was meant to have a game tonight but the other team called a walk over. Have been hanging to plat but that was cool as I get to hit the gym. Then just as I finish I get a call to see if I can play in like 15 mins as another team is missing a player. FML.
« Last Edit: January 28, 2015, 06:58:36 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #437 on: January 28, 2015, 06:55:09 pm »
0
29/01/15

91.4kg this morning at an estimated 15-16% (online calc vs scales). Am going to start tracking calories again from start of Feb to try and get down to around 12% by end of Feb. I'm off the grog too now so no doubt that will help enormously. Have been enjoying the festive period for a little too long. I'm going to need to lose 3-4kg to make that happen. 88 would be a likely goal with 87 being preferable but I cannot remember the last time I was at 87. 
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Coges

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Re: Two Hands Two Feet
« Reply #438 on: January 29, 2015, 09:17:13 pm »
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29/01/15

30m yoga

Tried out a new yoga video and it was fricken hard. Will do it again though.
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Coges

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Re: Two Hands Two Feet
« Reply #439 on: February 01, 2015, 08:31:33 pm »
+1
30/01/15

Jump Squats-
20kg x 5, 5, 5

Front Squats
60 x 5
80 x 5
100 x 1
110 x 1
120 x 1 (Equal PR)

OHP (Fat Gripz)
bar x 5
40 x 5
50 x 1, 1
55 x 1

Light session as I have a big ride coming up tomorrow night.

*edit- FS Video. Hit me up with some feedback if you have any. I remember my left shouder was spasming during this video but everything else felt pretty good.
<a href="http://www.youtube.com/watch?v=U9Idq3wf2e8" target="_blank">http://www.youtube.com/watch?v=U9Idq3wf2e8</a>
« Last Edit: February 02, 2015, 12:02:17 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #440 on: February 01, 2015, 08:37:55 pm »
+1
31/01/15

Did Ride the Night which is an event in Melbourne where you ride 70k through and around Melbourne from midnight to 7am. It's a fundraising event for youth issues.

Melbourne turned it on in typical Melbourne summer style with pretty much consistent rain and with nearly 3,000 bikes on the road it made it super interesting. The distance wasn't much to write home about over that time frame but was just slow going. Finished just before 6.30am. Went straight home but unfortunately kids prevented me from getting any sleep. Fun!
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adarqui

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Re: Two Hands Two Feet
« Reply #441 on: February 01, 2015, 10:16:22 pm »
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Quote from: Coges on February 01, 2015, 08:37:55 pm
31/01/15

Did Ride the Night which is an event in Melbourne where you ride 70k through and around Melbourne from midnight to 7am. It's a fundraising event for youth issues.

Melbourne turned it on in typical Melbourne summer style with pretty much consistent rain and with nearly 3,000 bikes on the road it made it super interesting. The distance wasn't much to write home about over that time frame but was just slow going. Finished just before 6.30am. Went straight home but unfortunately kids prevented me from getting any sleep. Fun!

whoa that sounds pretty fun.
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Coges

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Re: Two Hands Two Feet
« Reply #442 on: February 01, 2015, 11:07:09 pm »
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Quote from: adarqui on February 01, 2015, 10:16:22 pm
Quote from: Coges on February 01, 2015, 08:37:55 pm
31/01/15

Did Ride the Night which is an event in Melbourne where you ride 70k through and around Melbourne from midnight to 7am. It's a fundraising event for youth issues.

Melbourne turned it on in typical Melbourne summer style with pretty much consistent rain and with nearly 3,000 bikes on the road it made it super interesting. The distance wasn't much to write home about over that time frame but was just slow going. Finished just before 6.30am. Went straight home but unfortunately kids prevented me from getting any sleep. Fun!

whoa that sounds pretty fun.

It was pretty good aside from the weather. Would normally expect it to be 15-20 degrees and fine during summer but Melbourne delivered some horrible stuff.
Other problem was that with so many riders you couldn't get any real speed going and the average for most riders for the night was between 10-15km per hour. Pretty damn slow.
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LBSS

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Re: Two Hands Two Feet
« Reply #443 on: February 02, 2015, 10:27:32 am »
0
re: the front squat, you're a bit wobbly on the way up and dip your elbows and torso forward before you recover, but it's a PR lift so it's kind of hard to say whether that's a general thing or just because this was especially hard. do you have vid of submax sets?
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Coges

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Re: Two Hands Two Feet
« Reply #444 on: February 02, 2015, 07:49:11 pm »
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Quote from: LBSS on February 02, 2015, 10:27:32 am
re: the front squat, you're a bit wobbly on the way up and dip your elbows and torso forward before you recover, but it's a PR lift so it's kind of hard to say whether that's a general thing or just because this was especially hard. do you have vid of submax sets?

I think I do that an FS quite a bit. I'll have to video a sub max set and see if it's still a problem then. I generally only video the top set each time. My L shoulder was killing me and I was struggling to hold that side up too which was a problem. Will get some footage on my next FS session.

Thx for the feedback.
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Coges

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Re: Two Hands Two Feet
« Reply #445 on: February 03, 2015, 06:07:55 pm »
0
03/02/15

Squat
bar x 5
60 x 5
80 x 5
100 x 1
120 x 1
130 x 1
140 x F

Incline Bench (fat gripz)
bar x 5
40 x 5
50 x 5
60 x 1
70 x 1
75 x 1
80 x 1
85 x 1 (think PR but not sure- no fat gripz for this rep)

Still feeling the effects of losing a whole night's worth of sleep on Saturday night. Probably should have done a few lighter sessions but figured I'd do some singles instead. It made sense to me at the time that it would be easier doing a few sets of 1 rep than a few more sets of 5 reps. Will try to get a quick run in and some deadlifts and call it a week.

I kind of hate it how these events interfere with my training and ability to stay on track and keep progressing. I haven't started tracking cals yet either. Just not worth it yet. Haven't been eating badly and haven't had a drink in two weeks but not mentally ready yet to cut.
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Coges

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Re: Two Hands Two Feet
« Reply #446 on: February 04, 2015, 05:30:08 pm »
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Didn't get out for a run but filled in for a mates ball team. We won by 3 after being up by as much as 15 during the first half. Even though it was a low grade there were fill-ins a plenty and we had mostly A grade players on both teams. Was a pretty fast paced game. I hardly scored but had over 15 rebounds and a couple of blocks. My d was on point which was nice so I felt like I was contributing.

Sad thing for me is that 2 years ago I would have dominated the paint and scored 15 points easy. My game is highly linked to my fitness confidence. I had no legs at all which I'm hoping is partly due to the recent training and events but I know it's mostly a lack of fitness. Need to get some more ball practice and k's into the legs. Having a rethink on my training at the moment and how I'm going to plan it going forward. Don't think I'll change anything major. May just be the timing of the training sessions, food intake, light days, etc.
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Coges

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Re: Two Hands Two Feet
« Reply #447 on: February 08, 2015, 07:15:56 pm »
0
07/02/15

Squat-
bar x 5
60 x 5
80 x 5
100 x 5

Ring Dips-
bw x 8, 8, 6, 5, 6

Incline Bench (fat gripz)-
bar x 5
40 x 5
50 x 5
60 x 5
50 x 12

Incline Guillotine Press (fat gripz)
40 x 10, 6, 6

Ab Wheel (knees)-
10, 5, 7

Not really happy with squatting atm. Mucking around with form too much. Need to sort this out asap. Took myself back to 100 as it's a fairly comfortable weight. Hoping I can just progress at 2.5kg a week and get the technique sorted over the next couple of months by the time I get back to 120-125 for 5.
I am eating under maintenance at the moment though so no doubt that's playing a part. I'm down 2kg so I don't mind taking it easy over the next month whilst I do my cut.

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Coges

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Re: Two Hands Two Feet
« Reply #448 on: February 08, 2015, 07:19:16 pm »
0
08/02/15

High Pull (hang)-
bar x 5
40 x 5
60 x 5 (floor)
Panda Pull-
60 x 5
80 x 3

Pull Ups (Bar)-
bw x 5, 5, 3, 3, 3

Ran out of time today so had to get a quick one in. Pull up performance is absolutely woeful. Forearms blew up on me which was interesting. I usually do them on rings and decided to go with the bar at the top of the rack. Thought it would have been a bit easier but obviously the bar is thicker than my rings. Will give it a few more weeks to see how I go.
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Coges

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Re: Two Hands Two Feet
« Reply #449 on: February 09, 2015, 05:22:55 pm »
+1
Ball game last night. Felt pretty damn good even though I am still totally unfit. I absolutely monstered everything in the paint. Had 21 points, 27 rebounds and 3 blocks. The other team lacked some height and their tallest 2 players were 6'2-3 which made it a little easier but I can feel some touch coming back. Probably missed 5-6 easy shots too which is always a bitch when you're staring at 30+ points.
Had a dunk opportunity too which I blew. Fast break and there's me and a short guy (5'9ish) who has decent hops. He backs off to the other side of the court so I can see he's going to challenge me. As I went up he came at me. I had plenty of height (probably the highest I have jumped in some time) but the ball slipped out of my hands. Would have loved to have dunked on him. Next time though.
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