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Author Topic: Two Hands Two Feet  (Read 818523 times)

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Coges

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Re: Two Hands Two Feet
« Reply #465 on: February 26, 2015, 06:26:27 pm »
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25/02/15

Total Cals- 4,924

Front Squat-
bar x 5
60 x 5
80 x 3
90 x 2
100 x 5

OHP (fat gripz)-
bar x 5
40 x 5
45 x 5, 5, 5

Unilateral Floor Press-
10 x 10, 10
15 x 10, 10, 10

Front Plate Shoulder Raise-
15 x 20, 16

<a href="http://www.youtube.com/watch?v=7tzLBpJhy0A" target="_blank">http://www.youtube.com/watch?v=7tzLBpJhy0A</a>

Front squats felt pretty good. Am actively working on form at the moment and paying attention to keeping knees out as staying as upright as possible as I know these are my two biggest failings.
@LBSS it's a submax set so let me know what you think.

Food has been interesting lately. Even though I've had a few big days of eating I am for the most part staying pretty lean. Bodyweight is between 90-92 on a regular basis and if I can stay around this bodyfat level I'll be happy to push it up towards 95ish. Quite happy to be 95+ at 15% bodyfat for the time being and then gradually lean out from there.
« Last Edit: February 26, 2015, 06:46:33 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #466 on: February 26, 2015, 06:28:01 pm »
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26/02/15

Total Cals- 2,215

Hapkido Class- First time back in a while. Got put through the paces doing heaps of kicks and punching combinations. Got thrown around a heap too for the last 30 mins which is great for fun but the body is certainly a bit sore now.
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Coges

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Re: Two Hands Two Feet
« Reply #467 on: February 26, 2015, 06:45:31 pm »
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Quote from: LBSS on February 24, 2015, 06:22:24 pm
Quote from: Coges on February 23, 2015, 08:21:35 pm
Yeah I get serious calf soreness and am in total fear of foam rolling them although I know I need to do it. I find the knock on for me goes up from feet, calves, hams/quads to hips. If I get the feet right the rest are so much easier to manage.

The stretch is an absolute bitch. I often start with but bum about 4-5 inches above my heels and gradually work my way down over the course of 1-2 minutes.

for sure, although for me the pain tends to travel up on the outside of my legs, from peroneals to ITB to TFL.

Wow. That's kind of bizarre.
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Coges

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Re: Two Hands Two Feet
« Reply #468 on: March 01, 2015, 06:21:50 pm »
0
27/02/15

Total Cals- 3,464

Wide Grip RDL-
60 x 5, 5

High Pull-
80 x 3, 3

Snatch Grip DL (straps)-
100 x 5

Parallel Barbell Rows-
40 x 8, 50 x 8
60 x 6, 6, 6

Pull Ups (bar)-
4, 4, 3, 3, 4, 3, 3, 3, 4, 2 (33 reps)

Snatch Gip DL felt pretty easy. Obviously using straps helps a heap.
Aiming for 10 x 5 on the pull ups. Once I hit that I'll try to get the 50 reps in less sets and go from there.
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Coges

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Re: Two Hands Two Feet
« Reply #469 on: March 01, 2015, 06:34:24 pm »
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28/02/15

Total Cals- 3,346

Hapkido Class- 90 minutes of getting thrown around. Was great fun but my left shoulder is not liking me much at the moment.
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Coges

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Re: Two Hands Two Feet
« Reply #470 on: March 02, 2015, 05:36:16 pm »
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02/03/15

ELBOWS FORWARD!!!

Squats-
bar x 5
60 x 5
80 x 5
100 x 3
107.5 x 5

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

Had to cut out dips today. Left shoulder/1st rib area still bugging me. Benching was find but dips were pushing it.
I really need to write a checklist of reminders and stick it on the wall of my gym. I have been getting more things right lately and elbows forward was the latest one. I actually noticed it in a vid I was watching on youtube and threw it in the mix. Created a ridiculous amount of stability more than what I had previously. 107.5 felt like 80 today. Such a good feeling.
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Coges

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Re: Two Hands Two Feet
« Reply #471 on: March 03, 2015, 05:34:23 pm »
+1
04/03/15

Wide Grip RDL
60 x 5, 5

Deadlift
100 x 5
120 x 3
145 x 5 (first 3 double overhand, last 2 mixed grip)

Ring Chins
bw x 5, 5, 5, 5, 5 - add weight next week

BB Curl (fat gripz)
30 x 8, 8, 8

Deadlift felt pretty solid but was hard. Wasn't fully concentrating though as I had my two kids with me in the gym at the time. Nothing like doing some heavy deadlifts whilst your 2 year old is yelling at you to look at her balancing on a bike and your 5 year old wants you to pass a level on minion rush. #goodtimes

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Coges

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Re: Two Hands Two Feet
« Reply #472 on: March 10, 2015, 07:25:55 pm »
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05/03/15

Hapkido Class- Worked right back through my 1st Dan material. Have been a 1st Dan for nearly 8 years now and have spent probably 3-4 years of that time, and the last 8 months, away from training. Did some bridge and roll ground work and tweaked my neck and upper back doing it. Continued on with the class and was throwing and getting thrown around for the next 30 odd minutes. Needless to say the neck and upper back was stuffed pretty much after class.
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Coges

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Re: Two Hands Two Feet
« Reply #473 on: March 10, 2015, 07:30:59 pm »
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Took some time off for the neck and upper back to heal. Lat and pec stretches have me feeling pretty good and some soft tissue work helped. Didn't do everything I should have but I don't think the additional time off hurt.

09/03/15

Squat-
bar x 5
60 x 5
80 x 5
100 x 3
110 x 5

Incline Bench (fat gripz)-
bar x 5
40 x 5
60 x 2
70 x 3, 3, 5

Ditched the ring dips. Did 1 rep and the neck/shoulder started complaining again. Was aiming for 5 reps on each set of incline press. Don't know what happened but just don't think I was focused on first two sets. 3rd set was difficult but not a ball buster.   

Squats felt solid again. Still tweaking from session to session. Not ideal that I missed front squats mid week as I find squatting only once a week for me to be detrimental.
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Coges

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Re: Two Hands Two Feet
« Reply #474 on: March 10, 2015, 07:35:04 pm »
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10/03/15

Wide Grip RLD-
60 x 5, 5

Deadlift-
100 x 5
125 x 3
150 x 3+2 - Planned a set of 5 and had my son running around the gym whilst I was training honking a bike horn and running through mid rep. Stopped after 3 reps, had some stern words with him and about 30 seconds later completed the other 2 reps. I think this is an equal rep PR for deadlifts and am looking forward to aiming for 155 x 5 next week.

Ring Chins-
bw x 5, 5
+2.5 x 3, 4, 4

BB Curl (fat gripz)-
30 x 8, 8, 5

Hard when I train at the kids are around distracting me but if it's the difference between training and not training I'll take it anyday. 
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Coges

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Re: Two Hands Two Feet
« Reply #475 on: March 10, 2015, 07:46:52 pm »
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Had a bit of an epiphany last night. My left hand, index finger in particular, which is the one I nearly cut through in a kitchen accident has been becoming stiff and painful throughout the week. I'm finding I actually have to stretch just this joint in order to relieve the pain. I cut through two tendons, the nerve and into the joint capsule over 10 years ago and I had no issues till last year when I went rock climbing. Since then it has caused some decent discomfort on an ongoing basis.

This also lines up with the similar amount of time that I have been using the fat gripz for. I had thought that the additional pulling volume (cleans, deads and chins 2x per week) I have been doing lately was causing the issue but figured that maybe the fat gripz are the culprit. I only have one week left of the current program but will give them up now to see the difference. The trade off is that I have had minimal shoulder/elbow problems since I incorporated them into all pressing.
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LBSS

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Re: Two Hands Two Feet
« Reply #476 on: March 10, 2015, 08:09:43 pm »
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interesting. maybe ditch fat gripz without adding weight, even though standard grip makes lifting more weight easier? add reps instead?
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Coges

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Re: Two Hands Two Feet
« Reply #477 on: March 10, 2015, 09:33:16 pm »
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Quote from: LBSS on March 10, 2015, 08:09:43 pm
interesting. maybe ditch fat gripz without adding weight, even though standard grip makes lifting more weight easier? add reps instead?

Yeah it's a bit of a conundrum. I think that's the best way to go actually.
I should be able increase weight more quickly once I adjust but I would be glad to just get rid of the pain.
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LBSS

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Re: Two Hands Two Feet
« Reply #478 on: March 10, 2015, 11:51:19 pm »
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i guess i'm saying i wonder if the pain would be less if you restrained from using heavier weights.
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- Avishek

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 #479 on: March 11, 2015, 06:47:53 pm »
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Sorry yeah I picked up on that. I think the main issue is that the index finger is gripping around a much larger object putting more strain on the tendons. I will be using the same weight to begin with and see how I go.

I think I may find it hard to not increase the weight if I'm feeling capable  ;D
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