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Author Topic: Two Hands Two Feet  (Read 818509 times)

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Coges

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Re: Two Hands Two Feet
« Reply #480 on: March 12, 2015, 11:10:08 pm »
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12/03/15

Front Lever Practice & Squat warm up- 10mins

Front Squat-
bar x 5
60 x 5
80 x 4
90 x 2
100 x 4

OHP-
bar x 5
40 x 5
45 x 5, 5, 5

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

First time squatting in Power Perfects. Felt pretty good. Depth was easy. Left shoulder is affecting the rack position which isn't ideal.
First time pressing without fat gripz for a while too. Felt pretty damn easy on what would usually be a challenging weight. Felt solid as a rock too. Don't know if shoes had anything to do with this either.
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LBSS

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Re: Two Hands Two Feet
« Reply #481 on: March 13, 2015, 11:48:21 am »
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go easy on the squats, consider dropping weights for a couple of workouts. shoes change your technique more than you think. i messed up my hip when i first switched. then again i'm injury prone as hell, so ymmv.
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Coges

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Re: Two Hands Two Feet
« Reply #482 on: March 16, 2015, 09:56:31 pm »
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Quote from: LBSS on March 13, 2015, 11:48:21 am
go easy on the squats, consider dropping weights for a couple of workouts. shoes change your technique more than you think. i messed up my hip when i first switched. then again i'm injury prone as hell, so ymmv.

Good advice and probably something I should have taken...but it may be too late :trollface:
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Coges

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Re: Two Hands Two Feet
« Reply #483 on: March 16, 2015, 11:32:15 pm »
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So this week I'm going to do some 1RM testing. A mate of mine bought the Squat Strong (www.squatstrong.com) program and then decided not to do it and has passed it onto me. Written by Cam Birtwell and a CF athlete Lucas Parker from Canada. Looks pretty solid. It's a six week program lifting two days a week and alternating between a heavy day (6/1 protocol) and speed partials one week and a heavy day (repeat efforts on the minute) and a tempo day the next week. Will do that plus two sprint sessions each week.

Bit of a fan of Lucas Parker (CF athlete and one of the writers) at the moment. His form on all the lifts is awesome. Also has a 220kg squat @5'8 which isn't too bad either.

Anyway I'm starting next Monday so stay tuned.





« Last Edit: March 17, 2015, 06:14:05 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #484 on: March 16, 2015, 11:56:29 pm »
+1
16/03/2015

Squat-
bar x 5
60 x 5
80 x 3
100 x 1
120 x 1
130 x 1
140 x 1
145 x 1
150 x F

<a href="http://www.youtube.com/watch?v=2v-G3rV8Lus" target="_blank">http://www.youtube.com/watch?v=2v-G3rV8Lus</a>

Only second time lifitng in the oly shoes. As LBSS points out I probably should have been breaking them in and getting the body accustomed to the differences. Didn't even think about it till after but what are you going to do.
As far as technique changes go I noticed on the 60 and 80 sets that I was going straight up and down with probably my best form ever and great depth.

I need a max to base my next program off and will choose 140kg to start with as it gives me a little wiggle room. Will also give me room to move on establishing more solid technique.
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Coges

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Re: Two Hands Two Feet
« Reply #485 on: March 17, 2015, 06:13:52 pm »
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17/03/15

Bench Press (flat no fat gripz)
bar x 10
40 x 5
60 x 5
70 x 3
80 x 1
85 x 1
90 x 1

My rack/bench is really badly set up for flat bench pressing. The two bar heights I have to choose from are just sh1t. The lower height I have to actually press the weight 4-6 inches out of the rack and the higher weight I need to shrug it out, both of which result in a crappy set up. Either way going forward I will stick to incline pressing. Don't really see the need for flat bench at the moment. Would still like to get myself to 100kgs. For no other reason than to get to 100kgs. 
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Coges

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Re: Two Hands Two Feet
« Reply #486 on: March 18, 2015, 08:23:02 pm »
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18/03/15

Wide Grip RDL-
60 x 5, 5

Panda Pull-
80 x 3

Deadlift-
100 x 3
120 x 1
140 x 1
160 x 1
170 x 1
180 x F, F, F

Probably should have tried 175 first but don't know that it would have made much difference. I'm in a similar position to where I was last year when, after a decent 6-8 weeks, I can hit around the 155 x 5 and 170 x 1. If I were to continue doing more solid sets of 5 I have no doubt this would increase pretty consistently. I won't be deadlifting for the next 6 weeks anyway so will see how I go after that. Only pulling for the next 6 weeks will be cleans/hang cleans once a week.
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Coges

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Re: Two Hands Two Feet
« Reply #487 on: March 23, 2015, 07:03:40 pm »
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23/03/15
Squatstrong: Week 1-Day 1

BW- 92.9
Injuries- None. Some minor left knee and right hip pain

Warm Up-
Banded ankle dorsiflexion
Banded Hip Flexor stretch

Squat-
55 x 8
70 x 6
85 x 4
97.5 x 3
97.5 x 6
125 x 1
102.5 x 6
130 x 1
105 x 6
132.5 x 1

Power Clean-
60 x 3, 3, 3, 3, 3
(hook grip last two sets)

OHP-
50 x 5, 5, 5, 5 (PP), 5 (PP)

Ring Pull Up-
bw x 5, 5, 5, 5, 5

Ab Wheel-
Knees x 5, 5, 5

All up done in just over an hour. Squats got easier as I went which was actually surprising. The 105 set for 6 went up really well. Toyed around with hook grip on the power cleans and I know it's only 60kg but I didn't even notice it on the thumbs.
Banded stretches definitely helped. Especially the hip flexor one. Right hip pain disappeared pretty quickly after that one.
Looking forward to some speed partials on Thursday.
« Last Edit: March 24, 2015, 07:37:55 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #488 on: March 24, 2015, 07:37:22 pm »
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24/03/15
Squatstrong: Week 1- Day 2

BW- 92.7
Injuries- None. Minor pain in hips and knees.

Repeat sprints day today.

5 min warm up- jog/walk

Sprints-
20s sprint, 100s rest x 6
4 min rest
20s sprint, 100s rest x 6

10 min walk cool down

All done in 29 mins and covered around 4k. Not that it really matters. Felt pretty good sprinting though. Got to wear my skins for once too :P
Didn't get to do them on an oval or track though as the weather was super wet.
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Coges

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Re: Two Hands Two Feet
« Reply #489 on: March 24, 2015, 08:36:12 pm »
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Legs = sooooo sore!!!
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Coges

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Re: Two Hands Two Feet
« Reply #490 on: March 26, 2015, 06:43:05 pm »
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26/03/15
Squatstrong: Week 1- Day 3

BW- 93.2
Injuries- None. Minor pain in hips and knees. Soreness in quads.

Speed partial squats (SP) & Hurdle Hops (HH)- (WU- warm up)
WU- Bar x 8
WU- 40 x 6
WU- 55 x 4
SP- 70 x 4, 6, 6
HH x 4, 4, 4
SP- 77.5 x 4, 4, 4
HH x 4, 4, 4

Incline Bench
bar x 8, 40 x 6, 60 x 3
70 x 3, 3, 3, 3, 3

Inverted Row
bw x 8, 8, 8

Ran out of time to do plank series.

Didn't use power perfects as I wasn't sure how they would go for jumping. Anyone have any experience doing jumps in them?

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LBSS

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Re: Two Hands Two Feet
« Reply #491 on: March 26, 2015, 09:26:42 pm »
+1
Quote from: Coges on March 26, 2015, 06:43:05 pm
Didn't use power perfects as I wasn't sure how they would go for jumping. Anyone have any experience doing jumps in them?

do not. soles too stiff, heel too stiff, bad news.
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Muscles are nonsensical they have nothing to do with this bullshit.

- 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 #492 on: March 26, 2015, 11:21:38 pm »
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Cheers. Thanks for that. I thought that might be the problem so good thing I gave them a miss.
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Coges

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Re: Two Hands Two Feet
« Reply #493 on: March 29, 2015, 07:51:35 pm »
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27/03/15
Squatstrong: Week 1- Day 4

Sprint time!!!

Ended up doing the running with my wife who is a far better runner than I. I am far quicker over short distances but cannot keep up over the longer distances which is basically anything over 400-600m.

400m warm up
3 x 400m with 200m job between

4 x 50m sprint with 50 walk inbetween

Like I said it ended up deviating from the plan but was good to run with the missus.
Also would have done more but calves and TFL area were ridiculously tight and felt on the verge of tearing. Figured it'd be better to pull back a bit and rest.
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Coges

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Re: Two Hands Two Feet
« Reply #494 on: March 29, 2015, 08:04:12 pm »
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28/03/15

Hapkido class. Two of our guys were grading for their provisional black belt and our new policy is that everyone in the club participates up to their level. This meant for me effectively doing a full black belt grading. 90 mins later and I was pretty damn tired but got through relatively unscathed. Bloody sore though.
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