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Author Topic: Two Hands Two Feet  (Read 818428 times)

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Raptor

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Re: Two Hands Two Feet
« Reply #720 on: December 02, 2015, 09:15:58 am »
0
Always been a fan of rockets and space travel.

So anyway, let's talk about the inflaton quantum field in the early universe.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Coges

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Re: Two Hands Two Feet
« Reply #721 on: December 02, 2015, 05:26:31 pm »
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Yeah Big Bang Theory is one of my favourite shows too.
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Coges

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Re: Two Hands Two Feet
« Reply #722 on: December 02, 2015, 05:50:50 pm »
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3/12/15 High Frequency Program (5am)

Skipping/stretching/mobility
more bouncy bodyweight squats at high speed (these are great!)

Snatch combo- dowel only

Front Squat-
bar x 10, 60 x 3
85 x 2, 2, 2, 2, 2, 2, 2, 2, 2 (EMOM)

Deadlift
70 x 5, 110 x 3
130 x 1, 1, 1, 1, 1, 1, 1, 1, 1 (every 30s)

Standing Press
bar x 10
45 x 2, 2, 2, 2, 2

Handstand practice
2 entries every 30s for 2 mins
1 max wall hold
Shoulders/arms/body was spent by this stage. Wanted to do more but it would have ended with a faceplant for sure.

10 mins stretching and rolling.
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Coges

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Re: Two Hands Two Feet
« Reply #723 on: December 06, 2015, 07:48:55 pm »
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4/12/15-

No training

5/12/15-

Spent 3 hours on the flowrider with a few of my mates. Basically a stationary wave. Looks like surfing but is a lot more like snowboarding. Shoulders are super tired afterwards from falling a heap.

6/12/15- High Frequency Program (15's baby!- 12pm)

No warm up

Front Squat-
bar x 10 (paused), 60 x 4
15 x 2 @ 85 (EMOM)

Deadlift- 
60 x 5, 100 x 3
15 x 1 @ 130 (every 30s)

Standing Press-
bar x 10
8 x 2 @ 45 (EMOM)

Chins-
bw x 5, +10 x 3, +14 x 2, +20 x 2, +24 x 1 (was using KBs instead of plates hence the weird weight progressions)

3 min handstand entries practice including 1 freestanding hold of 6s (PR)

10 min stretching and out.

Upper back is fried from FS. Had great depth and felt pretty good all the way to the end.

07/12/15-

No training today. Am sore all over. Will do some rolling/stretching/SMR tonight
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Mikey

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Re: Two Hands Two Feet
« Reply #724 on: December 06, 2015, 10:35:19 pm »
0
What does EMOM stand for?
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"IMO, It didn't happen if it's not on vid/official"- adarqui

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LBSS

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Re: Two Hands Two Feet
« Reply #725 on: December 06, 2015, 11:54:42 pm »
+1
Quote from: Mutumbo000 on December 06, 2015, 10:35:19 pm
What does EMOM stand for?

every minute on the minute
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Mikey

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Re: Two Hands Two Feet
« Reply #726 on: December 07, 2015, 12:38:58 am »
0
So I'm guessing that's 15 sets of 2 reps for 85kg on the front squat?
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Coges

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Re: Two Hands Two Feet
« Reply #727 on: December 07, 2015, 01:14:33 am »
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Quote from: Mutumbo000 on December 07, 2015, 12:38:58 am
So I'm guessing that's 15 sets of 2 reps for 85kg on the front squat?

Yep. Based on the Justa method. Monday is 3 sets @ 70% and it increases by 2 sets every day to Sunday is 15 sets @ 70%. Upper back was fried but legs felt pretty good. The deadlifts that followed took care of the rest of the legs  ;D
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Coges

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Re: Two Hands Two Feet
« Reply #728 on: December 07, 2015, 01:17:22 am »
+1
Found this earlier in relation to the Justa method. What I do is a variation of given the 2 reps instead of just singles.

http://www.davedraper.com/fusionbb/showtopic.php?tid/29397/
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Coges

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Re: Two Hands Two Feet
« Reply #729 on: December 08, 2015, 05:42:49 pm »
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08/12/15 High Frequency Program

Completely slept through my alarm so ended up training at 7.30pm. Probably a sign that sleep was more important than the gym. Was completely limited on time though.

Hang Clean-
Bunch of reps up to 50kg

Back Squat-
bar x 10, 60 x 5, 80 x 3, 100 x 3, 120 x 1, 130 x 1 (hard), 140 x F (belted up for the first time ever and wasn't into it at all. Only got as far as a quarter squat and pulled out.)

Need to fix my back squat form...again. Form is great up to 100-110 and then it just goes to shit. Lost huge amounts of depth. Crap.
Probably need to back squat more than I've been doing lately though. Then again, maybe I just front squat and leave it to that. Who knows.
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Coges

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Re: Two Hands Two Feet
« Reply #730 on: December 08, 2015, 05:49:50 pm »
+1
09/12/15 High Frequency Program- (5am)

Warm Up
Skipping, bw squats, dislocations, hang, push up to squat and reach

Jerk (RS15- EMOM)
bar x 5, 40 x 3, 50 x 3, 3, 3, 3, 3

Front squat (RS5 x 3- EMOM)
bar x 10, 60 x 5, 80 x 3
5 x 1 @ 100
5 x 1 @102.5
5 x 1 @ 105
(didn't struggle as much as I though I would. or at all really. only the last 2 reps were hard- 140 here I come)

Rack Pulls- 3" above knee (RS15)
60 x 5, 100 x 5, 140 x 3
5 x 3 @ 170

Front lever practice
Tuck front lever x 10s x 2
Tuck front lever x 5s x 2

Handstand practice
5 min entries
5 min endurance

I never realised how much the lats were involved in handstands. After my 2nd and 3rd endurance holds they were absolutely burning.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #731 on: December 09, 2015, 07:04:21 pm »
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10/12/15

Sore as fuck!

that is all
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adarqui

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Re: Two Hands Two Feet
« Reply #732 on: December 09, 2015, 11:13:12 pm »
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Quote from: Coges on December 07, 2015, 01:17:22 am
Found this earlier in relation to the Justa method. What I do is a variation of given the 2 reps instead of just singles.

http://www.davedraper.com/fusionbb/showtopic.php?tid/29397/

niice



as for putting on the belt out of nowhere .. dno, i'm not a fan of it. High frequency squatting itself should make the bar feel lighter. Whether or not your lower body can lift it out of the hole is another question. High frequency squatting should do wonders for your back/core/etc.

If your form goes to shit after 110 kg but you still want to go heavier, you can transition into half squats.. but you have to literally change the exercise in your mind. I would also hit a "repeat" single at the last weight you just lifted deep, but with the higher depth (half) before adding more weight to the bar. I wouldn't add more weight until that feels comfortable form-wise, then it is safe to move up. But you definitely don't want to perform heavier half squats if your half squat form is crap too, that's definitely not safe. At that point it's just stay at your heaviest weight with great form (+ ~0-10 lb) and hit several more singles.

my 2 cents

pc!
« Last Edit: December 09, 2015, 11:17:29 pm by adarqui »
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Coges

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Re: Two Hands Two Feet
« Reply #733 on: December 09, 2015, 11:50:31 pm »
+2
Quote from: adarqui on December 09, 2015, 11:13:12 pm
Quote from: Coges on December 07, 2015, 01:17:22 am
Found this earlier in relation to the Justa method. What I do is a variation of given the 2 reps instead of just singles.

http://www.davedraper.com/fusionbb/showtopic.php?tid/29397/

niice



as for putting on the belt out of nowhere .. dno, i'm not a fan of it. High frequency squatting itself should make the bar feel lighter. Whether or not your lower body can lift it out of the hole is another question. High frequency squatting should do wonders for your back/core/etc.

If your form goes to shit after 110 kg but you still want to go heavier, you can transition into half squats.. but you have to literally change the exercise in your mind. I would also hit a "repeat" single at the last weight you just lifted deep, but with the higher depth (half) before adding more weight to the bar. I wouldn't add more weight until that feels comfortable form-wise, then it is safe to move up. But you definitely don't want to perform heavier half squats if your half squat form is crap too, that's definitely not safe. At that point it's just stay at your heaviest weight with great form (+ ~0-10 lb) and hit several more singles.

my 2 cents

pc!

Good points. I put the best on almost half heartedly and had no confidence going into the lift. It was just beyond a quarter squat when I pulled out. As to the belt itself I think I'm inbetween sizes. I couldn't get either the M or L to go tight enough. I may need to go the synthetic/velcro option.

The more I think about it the more I think I need to do more reps at the lower weight and gradually build from there. Also I've been given some advice to do some deadbugs prior to squatting for some help with midline control. I also need to do some work on the old ankles too.
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Coges

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Re: Two Hands Two Feet
« Reply #734 on: December 12, 2015, 05:21:25 pm »
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My high frequency program hasn't been so high frequency this week. Struggling to get out of bed in the morning which is no doubt linked to my shitty diet atm.

Trained hapkido yesterday. 2 hours of kicking and kick blocks. Shin vs elbow is not fun. Meant to absorb contact on arm but we missed a few times and I have limited movement in my left arm and some massive bruises on my right shin to show for it.

Also right at the end of the class I did something to my right knee. Just getting up from being thrown and the knee clunker and clicked several times. No pain but it feels a little unstable. I have a physio appointment on Tuesday so will get him to check it out. Getting somedecent pain at the top ofy calf but that's about it.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky
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