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Author Topic: Two Hands Two Feet  (Read 818898 times)

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Coges

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Re: Two Hands Two Feet
« Reply #795 on: February 25, 2016, 07:23:20 pm »
0
Haven't done anything but stretching/smr the last couple of days. Lower back seized up the other night after doing the slam balls. Slept oddly and usually sleep with a pillow between/under my knees which I didn't do. Hips and glutes are extremely tight which is pissing me off. Up till now I've been able to keep the hips and glutes relatively free. I haven't done anything like the slam balls for ages though so probably no surprise.
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Coges

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Re: Two Hands Two Feet
« Reply #796 on: February 28, 2016, 06:57:31 pm »
+2
Had a bit of an epiphany over the weekend. Had spent huge amounts of time creating and crafting the perfect training plan to take me to my 2016 goals including, but not limited to, losing fat, gaining muscle, getting stronger and doing some triathlons late in the year. Had 4 clear blocks set out. Each with a different focus. Was super excited. Then I realised how dumb this was. It's basically repeating stupid patterns from the last 3-5 years.

Instead I'm putting my training focus on the following this year:
- Lose fat- I'm 93kgs and really should be getting down to at least 88 prior to worrying about anything else. Going to use scale weight and waist measurements as the primary defining factor here. 34" is the goal for waist.
- Move better- This will help me with everything. Need to get back into running and jumping pain free.
- Increase work capacity- I don't think I've ever been generally "fit". I've been conditioned to play basketball but outside of that I would never at any time have called myself fit. No doubt this will help in all areas of training.
- Get strong on a few key lifts- deadlifts are my favourite really. Need to get back to around and then over 2xbw. Will get my squat back up over time but need to get movement sorted first. This is also the year I nail the front lever.

So pretty much any training I do will involve this agenda at a basic level regardless of what the actual programming will look like.
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Coges

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Re: Two Hands Two Feet
« Reply #797 on: February 28, 2016, 07:03:51 pm »
+1
29/02/16- 5am

Dynamic Warm Up

A1) Hang Power Snatch- bar x 3, 3, 3
A2) Glute Bridge- 10, 10, 10

20m Time Cap
L-Sit support x 10s x 5
Deadlift - 60 x 5, 80 x 5, 100 x 5, 120 x 3, 3
Lying Leg Raise with Rotation x 5/side x 5

20m Time Cap
Tuck Front Lever x 5s x 5
Airborne Lunge x 3, 3, 3, 3, 3
Deep Lunge with Rotation x 5/side x 5

Hindu Push Ups x 8, 5
Bent Row @40kg x 10, 10
BSS @bw x 8, 8

Fairly fun workout. Recorded myself doing tuck front levers last week and it looked shocking. Looked through some progressions and I was never stabilising myself at the top prior to doing them. This made a huge difference and got some good results today.
Airborne lunge was a bitch. Both for stability and depth. I believe this is similar/same to the shrimp squat.

All in all really good fun.
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Leonel

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Re: Two Hands Two Feet
« Reply #798 on: March 01, 2016, 03:53:58 am »
+1
Sounds like a really good general plan you have there... I really wouldn't put my focus on increasing strength at the moment just as you said getting healthy has to be priority number one. When you have some kind of little nagging injury all the time you wont get anywhere with your pursuit of strength anyways because you have to take some time off all the time and thus you're spinning your wheels. So fix these issues first, get fit and get moving better and then the strength will come too. Good luck with it! I hope that your knee, back etc will be better/good in no time. ;)

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Coges

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Re: Two Hands Two Feet
« Reply #799 on: March 01, 2016, 05:26:24 pm »
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Quote from: Leonel on March 01, 2016, 03:53:58 am
Sounds like a really good general plan you have there... I really wouldn't put my focus on increasing strength at the moment just as you said getting healthy has to be priority number one. When you have some kind of little nagging injury all the time you wont get anywhere with your pursuit of strength anyways because you have to take some time off all the time and thus you're spinning your wheels. So fix these issues first, get fit and get moving better and then the strength will come too. Good luck with it! I hope that your knee, back etc will be better/good in no time. ;)

Cheers thanks mate. Yeah I'm not rushing the strength part. I know I can get to a certain level without too much stress so that's the first hurdle and I will progress carefully from there.

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Coges

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Re: Two Hands Two Feet
« Reply #800 on: March 01, 2016, 05:38:35 pm »
0
29/02/16- 5am

Dynamic Warm Up
TKEs
Ankle & Squat mob

A1) Weighted box jump (26")- 20kg x 5, 5, 5
A2) Deep lunge with rotataion- 5/side x 3

18m Time Cap
Handstand Push Up- bw x 3, 3, 3, 3
Single Leg BB Deadlift - 50 x 3, 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4

18m Time Cap
Tuck Ice Cream Makers x 3, 3, 3, 3
Pause Squat- 60 x 5, 3, 3, 3
Thoracic Bridge- 5/side x 4

Reverse Curls 15 x 15, 15, 15
Tuck L-sit- 5s x 3
Cossack Squat- 5/side x 3

Felt like absolute rubbish getting up this morning. Woke up at 4.10am and it took me quite a while to get back to sleep. When the alarm went off at 5 it felt like I'd been hit by a truck. Took me some time warming up but a short black and about 20mins did the job.

HSPU Notes- Took a video of my form last week on these. Was pretty horrified with my ROM. Felt ok whilst doing them but looked to be minuscule on the instant replay. Much better today. Getting brim of hat to touch the floor before pushing back up which would make my head about 4" off the ground. Felt much more solid.

Ice Cream Maker Notes- I actually didn't think I'd be able to do these. Turns out they're not that hard, but still hard. Obviously doing them in the tuck makes it easier. Couldn't slow them down too much though so something to work on.

As I'm training legs multiple times per week I'm going to stick to lower reps for the moment. Will be squatting and deadlifting twice per week so don't feel the need to really push things just yet.
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Coges

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Re: Two Hands Two Feet
« Reply #801 on: March 02, 2016, 11:36:51 pm »
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Serious glute doms after yesterday. Don't know whether it's the single leg DLs or weighted jumps but either way it's pretty awesome. I rarely get glute doms which is part of the problem as I don't use them enough.
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Coges

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Re: Two Hands Two Feet
« Reply #802 on: March 07, 2016, 06:28:47 pm »
0
08/03/16- 5am

30s hang
hip, quad and lat mobs
push up to squat and reach

A1) Hang Power Snatch- bar x 5, 30 x 3, 40 x 3,
A2) Glute Bridge- 10, 10, 10

15m Time Cap
Tuck L-Sit x 5s x 4
Deadlift - 60 x 5, 100 x 3, 3, 3
Lying Leg Raise with Rotation x 5/side x 4

15m Time Cap
Tuck Front Lever x 5s x 4
Airborne Lunge x 5, 5, 5, 5,
Deep Lunge with Rotation x 5/side x 4

5 min- Handstand Practice

10 min- lacrosse ball & stretching time

Back is still a little tender. Gradually loosening up hips and back again.
Planning to handstand every day. They felt extremely heavy today but will only get better from here.
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Coges

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Re: Two Hands Two Feet
« Reply #803 on: March 09, 2016, 06:41:55 pm »
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Pretty much ate my weight in junk yesterday. Meat pies, ice cream and chocolate. Needless to say I'm feeling less than stellar today. Will hit the gym later for a quick one and get some mob stuff done.

Didn't weigh myself this morning but I was 91.3 yesterday morning so it's slowly coming down.
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Coges

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Re: Two Hands Two Feet
« Reply #804 on: March 15, 2016, 01:46:29 am »
+1
Have had a great last week. Got ridiculously busy at work and sick all at the same time. Left hip, shoulder and neck all seized up which was just fantastic. Pretty much over it now which is ok though. Back at the gym tomorrow so cannot wait.
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Coges

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Re: Two Hands Two Feet
« Reply #805 on: March 17, 2016, 01:13:18 am »
+1
17/03/16
Finally got myself back in the gym. I was avoiding it but had a spare 30 mins in the middle of the day so took advantage.

Bare bones warm up

Squats-
bar x 5, 60 x 5, 80 x 5, 90 x 5

Bench-
bar x 5, 40 x 5, 60 x 5, 70 x 5

Chins- varying grips
3, 3, 3, 3, 3

Squat notes:
Used my oly shoes for the first time since injuring my knee and it felt good. Went harder than I've dared before too. 90 was about a 6/10 but wanted to make sure I went as low as possible. I found that having a stance about 12-14" apart worked really well. Makes it easy that the gym flooring has squares and my feet just inside these is perfect width.

Bench notes:
I suck at bench but this was ok. RPE 8/10

First hapkido class back tonight which I am genuinely excited for.

Edit- Hapkido Class
Class was great. Very physical and extremely muggy conditions so I got a good sweat on. Did an extended warm up and worked drills for about 45 mins. 25 mins of technique work was a good reintroduction for me. I remember pretty much everything I need to right now. We ended up star jumps, burpees and 5 mins of breakfall practice which was a killer. All up 2 hours. Needless to say I’m stuffed.
« Last Edit: March 17, 2016, 10:12:35 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #806 on: March 20, 2016, 12:44:30 am »
0
19/03/16

Next to no warm up

A1) DL
60 x 5, 80 x 5, 100 x 5, 120 x 5, 130 x 5
- used an odd bar today. had super rough knurling but spun heaps in my hands. grip felt weak and went mixed on top set.

A2) 60cm box jumps
3, 3, 3, 3

Ended up doing 6 jumps completely over box

10m handstand & front lever practice
bad idea to do front levers work after deads. lats had nothing

Ended with 10m stretching

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LBSS

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Re: Two Hands Two Feet
« Reply #807 on: March 20, 2016, 10:08:40 am »
+1
Quote from: Coges on March 20, 2016, 12:44:30 am

- used an odd bar today. had super rough knurling but spun heaps in my hands. grip felt weak and went mixed on top set.



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maxent

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Re: Two Hands Two Feet
« Reply #808 on: March 20, 2016, 02:25:53 pm »
+1
or hook em (horns)
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Training for balance in GPP and SPP.

Coges

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Re: Two Hands Two Feet
« Reply #809 on: March 20, 2016, 08:07:57 pm »
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Thanks guys. Tbh I've never had grip issues at 130. I'm going do use a different bar next time to see if there's a difference. Otherwise I'll sort something out. Thinking about doing multiple sets across next week so straps might come in handy after the first set.
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