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Author Topic: Two Hands Two Feet  (Read 1691551 times)

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Coges

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Re: Two Hands Two Feet
« Reply #570 on: July 14, 2015, 12:11:24 am »
0
14/07/15

Day 3 of no real training program

Got an InBody scan done. Gym was offering them as part of the membership so I figured why not. They say it's 98% as accurate as a dexa but given that 87.2% of all stats are made up I'll take it with a grain of salt. 11.2% bf though apparently which I'll take  :D. Probably not too far off at the moment either.
http://inbodyaustralia.com.au/inbody-570/


Quick warm up as was short on time

Squat-
bar x 5, 60 x 5, 90 x 5
115 x 3 - DAMN!!! Was meant to be doing 105 for 5 today. Probably could have forced out 2 more reps but they would have been relatively ugly. Might stick with 115 next week though too.

DB Floor Press (3 sec hold at top)-
20 x  8, 8, 8, 8

Started doing some cable cross overs but the left shoulder was pretty painful so I called it a day.

Ball game tonight which should be nice.

*Edit- had a look at a few online bodyfat calculators last night and they all pretty much came back at 13% so the scan might not have been too bad. Would be nice to get a sub 10 next time.
« Last Edit: July 14, 2015, 08:00:22 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #571 on: July 14, 2015, 07:55:30 pm »
+1
Ball game last night was pretty good. Our opposition wasn't great but it was a good run and both sides played pretty fairly. They had a 6'8 guy and I thought we were in trouble till realised he couldn't jump. Phew! I had 10 points and 3 massive blocks. 1 block was the kind that was set up perfectly on the fast break. He was coming in from an angle and I was running straight down the middle of the court. As he went to lay it up I was able to get a full cock of the arm and absolutely destroy the ball.
Also, dunked in the pre-game warm up. This is nothing really exciting given I'm 6'4 and should be able to dunk super easily but it was good to get one away. Felt pretty damn good though and I'll start to try a few more in the coming weeks. I want to build up towards getting a few more on film and trying some different dunks this time.
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Coges

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Re: Two Hands Two Feet
« Reply #572 on: July 16, 2015, 01:36:01 am »
+3
16/07/15

Day 4 of no real program

Rower
500m

Wide Grip DL
60 x 5, 80 x 5, 100 x 5

Conventional Grip DL
125 x 2, 150 x 2
180 x 1 :personal-record: :personal-record: :personal-record: 
190 x F

Machine Row-
50 x 10, 10, 10

Rower
10 intervals of 30s on 30s off

Finally got 180  :headbang: :headbang: :headbang:
https://instagram.com/p/5L2AKSp4tO/
Seriously it feels like I've been after it for about 10 years. Form isn't great but it wasn't actually that hard. Probably a 7.5/10 RPE. Looked like it was harder on the video though. Felt pretty good so I went for 190 which was beyond me today. That would have been double bw too. Feels good that I've probably got some good gains to come from technique work as well as getting back to normal programming. Am going to go with 5x2 starting at 150 and adding 5kg a week till I stall and take if from there.

Left shoulder/trap/clavicle is giving me grief so had to work around it today. Did the machine rows and then just finished off on the rower for some intervals.
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LBSS

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Re: Two Hands Two Feet
« Reply #573 on: July 16, 2015, 10:20:12 am »
0
why such low volume and low reps?
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Coges

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Re: Two Hands Two Feet
« Reply #574 on: July 16, 2015, 08:40:39 pm »
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Quote from: LBSS on July 16, 2015, 10:20:12 am
why such low volume and low reps?

Do you mean the 5x2 going forward? I want to try and stick around 10 quality reps for any heavy lifting (Dan John/Pavel anyone). I will be adding some assistance work for higher reps but want to give this a run for a while. Will try it for squats too soon enough when I stop progressing on 5's.

I'm becoming more aware of my overall level of fatigue and deadlifting twice a week for sets of 5 plus squatting twice a week for sets of 5 plus basketball plus everything else I want to do may be asking too much.   



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Coges

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Re: Two Hands Two Feet
« Reply #575 on: July 20, 2015, 08:55:51 pm »
0
20/07/15

Day 5 of no real program

Only had 30 mins total to train

Zero warm up

Squat-
bar x 10, 60 x 5, 90 x 5, 110 x 5

OHP-
bar x 10, 40 x 5 x 5

Squats weren't too bad. Upper back tightness was fantastic on all warm up sets. 90 felt like 60 which was great. 110 felt like 110 though and I think I need to spend more time getting the body tight under the bar before unracking.

Have been sleeping terribly lately. Averaging 4-5 hrs a night which for me is just horrible. I can survive on 7 easily but 4-5 not so much. Once I get that sorted I will start loading up some more volume in the workouts. I really enjoyed doing overhead reverse lunges and walking lunges and want to add back in somewhere.
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LBSS

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Re: Two Hands Two Feet
« Reply #576 on: July 21, 2015, 08:07:53 am »
+1
i have belatedly found that taking an extra second or two under the bar to make sure i'm really squeezing everything up top makes a huge difference. for me it doesn't take more than that, if i've just had the intention up front i'm better off. it's funny, i've been squatting more or less consistently for five years at least and there's still a LOT for me to learn about it.
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vag

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Re: Two Hands Two Feet
« Reply #577 on: July 21, 2015, 08:36:37 am »
+1
I confirm too. It is an awesome cue. What i do is get under the bar and not just tighten, but actually push it, applying a force just a little bit shy of enough to unrack it. I do that a couple of times, holding that submax push for a second, then at the third one I unrack.
Never read it somewhere though, I just randomly discovered this last year and found it to be very helpful for heavy sets.
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VO2-max run :4:21
Speed form run : 4:02

---

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Coges

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Re: Two Hands Two Feet
« Reply #578 on: July 22, 2015, 07:58:30 pm »
+1
Both of these replies make perfect sense. I think definitely taking some more time to get tight and set will be an advantage. I think intention is also my biggest enemy. For me that's far better than psyching myself up which tends to have the opposite effect. Intention may just be my mantra from now on.

That's the good and bad about lifting. Even after years of practice there's always more to learn. Good that you can always get better but it would be nice for it to be automatic every now and then.
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Coges

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Re: Two Hands Two Feet
« Reply #579 on: July 22, 2015, 08:02:31 pm »
0
Had to skip the ball game. Was a full on day with the family and just couldn't make it. Will get out for a few runs this week to make up and get some cardio in.
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Coges

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Re: Two Hands Two Feet
« Reply #580 on: July 23, 2015, 01:36:44 am »
0
23/07/2015

Day 6 of no real training program

Wide Grip RDL-
60 x 5, 5

RDL-
100 x 5

DL-
120 x 2
140 x 2, 2, 2, 2, 2

DB Floor Press (3 sec hold at top)-
20 x 8, 8, 8, 8,

DB Row-
25 x 8, 8, 8, 8,

Incline Bench-
bar x 5, 40 x 5
50 x 5, 5, 5,

Pull Up Negatives
20s x 5

Kneeling Cable Crunch
18 x 10, 23 x 10, 30 x 10

Was going to go with 150 for deadlifts but thought it may be better to start off a little lighter and give more room to grow. Especially after maxing out last week. RPE for 140 was a 6.5-7.

Pretty happy with the workout today.

*Edit- Note for next time. Lamingtons are not an appropriate pre-workout food*
« Last Edit: July 23, 2015, 02:33:16 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #581 on: July 24, 2015, 01:11:44 am »
0
Going to steal from Vag and go with a stretching/SMR count.

2 x 10 mins per day for SMR (lacrosse/spiky ball on hips, lats/upper back, pecs, quads)
Quad/hip combo stretch
Lat stretch
Pec stretch

That's 14 times per week starting tonight. Let's get it on!!!
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Coges

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Re: Two Hands Two Feet
« Reply #582 on: July 27, 2015, 07:16:10 am »
0
27/07/15

Day 7 of no real training program

Squats-
bar x 5, 60 x 5, 80 x 5, 100 x 3
115 x 5, 5, 5 (4 min rest between sets)

Incline DB Press (3 sec hold at top)
20kg DBs x 8, 8, 8

DB Pullover
15 x 10, 17.5 x 10, 20 x 10

Squats felt really good today (RPE- 7.5). Felt strong throughout. Had some more time so did the extra 2 sets and would have had another 2 sets in me easily but ran out of time. I'm liking my chances at 120 x 5 next week. I'm really looking forward to this as 120 x 5 is my all time PR with 140 x 1 as my all time max. I think I can blow them both out of the water in the next couple of months.

Daily SMR Count-
7/8 (going ok for now- missed this morning's sesh)
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Coges

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Re: Two Hands Two Feet
« Reply #583 on: July 28, 2015, 09:41:46 am »
+2
28/07/15

Ball game tonight. Legs are tender after yesterday but still felt strong once I warmed up. Had 19 points with a ton of rebounds and a few assists. We won by 18. Threw down a massive 1 hander during the half time break which has me convinced I'm moving in the right direction. I wasn't far off having my elbow at ring level. Nothing to really write home about being 6'4 but I'm getting there.

Can't wait for deadlifts tomorrow but it's time for some donuts right now.  :D

Daily SMR count-
8/10 (missed the morning sesh again)
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Coges

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Re: Two Hands Two Feet
« Reply #584 on: August 02, 2015, 07:43:31 pm »
0
<a href="http://www.youtube.com/watch?v=09LTT0xwdfw" target="_blank">http://www.youtube.com/watch?v=09LTT0xwdfw</a>

Hate being sick. Haven't done anything since the ball game last week. Just ridiculous. Am on the tail end of it now so will hopefully train tomorrow. Pretty pissed as I had some good momentum. Will see how the body goes but may have to drop the squat weights back to 110 or so for this week and jump again next week.
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