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Author Topic: Two Hands Two Feet  (Read 819314 times)

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Coges

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Re: Two Hands Two Feet
« Reply #240 on: June 05, 2014, 08:11:47 am »
+1
5/6/14
90.1kg
Total Cals- 3,700ish

Foam rolled the shit out of my quads, IT bands and lats. Also using the lacrosse ball on my feet which frees up the calves nicely too.
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Coges

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Re: Two Hands Two Feet
« Reply #241 on: June 06, 2014, 08:36:27 am »
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06/06/14
B3W
Week 6
Session 22
Total cals- 3,250

Warm up-
Joint rotations
Leg & Arm Swings
Push Ups x 30
BW Squats x 30
Inverted Rows x 30

Deadlift-
bar x 5, 60 x 5, 80 x 5, 100 x 5, 130 x 5

Chins-
bw x 5, +3.75 x 5, 5, 4

BB Curls
32.5 x 10, 8, 8

Tuck front lever-
10s x 5

Kip ups x 6

Deadlifts felt great tonight. 130 pretty much flew up. Am pulling double overhand on all sets and will continue this way for as long as possible.
Chins were odd. I don't think my less than stellar diet of late has helped me in this regard.
Kip ups were pretty easy too which is great given I haven't done them for so long. A nice little skill to have.
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Coges

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Re: Two Hands Two Feet
« Reply #242 on: June 08, 2014, 08:25:21 am »
0
8/6/14
B3W
Week 6
Session 23
Weight- 91.7

Warm Up-
Joint rotations
Leg & Arm Swings
Push ups- 10, 10, 10
BW Squats- 10, 10, 10
Inverted Row- 10, 10, 10

Front Squat-
bar x 5, 40 x 5, 50 x 5, 60 x 5, 85 x 5

Military Press-
Bar x 5, 40 x 5, 47.5 x 5, (4,1), (3,2)- 2nd no in brackets is push press

Unilateral Floor Press-
20 x 10, 10, 10

Kip ups-
10

Ab circuit-
2-3 mins

Squat felt pretty good. 85 was difficult but I was pretty calm during the workout today. Not pumped at all.
Form was good on floor press so will increase weight next week.
Kip ups are getting better. Will move to no handed ones soon.
Ab circuit involved v ups, lemon squeezers, plank to push ups, side plank bends, etc. All the stuff I'm horrible at but working on. I've based this on a gymnastics core circuit which is fucking hard, for me at least.
http://www.youtube.com/watch?v=Stdb6acajX4
 
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Coges

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Re: Two Hands Two Feet
« Reply #243 on: June 09, 2014, 07:51:16 pm »
0
9/6/14
On top of no sleep thanks to the kids I ended up with a crick in the neck. Fucking fantastic!

Was scheduled to do snatch grip DL, rows and pull ups. Have decided to skip training day, have a rest day tomorrow and just move on with the program.

First day I've skipped in 6 weeks which is a bitch but I'll get over it.

Still did heaps of stretching and foam rolled legs and back again.
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Coges

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Re: Two Hands Two Feet
« Reply #244 on: June 11, 2014, 08:55:58 pm »
0
11/06/14
B3W
Week 7
Session 24
Weight- 92.0

Warm Up-
Joint rotations
Push Ups- 15, 15
BW Squats- 15, 15
Inverted Row- 15, 15

Squat-
Bar x 5, 40 x 5, 60 x 5, 80 x 5, 107.5 x 5

Incline Press-
Bar x 5, 40 x 5, 55 x 5, 70 x 4, 3, 3

Ring Dips-
8, 8, 7

Tuck front lever-
5 sets at 15s

Ab circuit-
3 minutes

Squat felt solid. Top set was hard but at no stage did I feel like I was going to fail. Looking forward to getting back to my previous best of 125 for 5 in a couple of months time. Fingers crossed.
Incline press suffered again although I got more reps than last week. Neck is still not 100% so that could have contributed and also think my lacklustre diet hasn’t helped me in this regard. I will give it 1 more crack next week and if I don’t get 5 reps on at least one set will drop back to 67.5.
This ab circuit is soooo fricken hard for me but I’m getting better. Will keep at it as it obviously shows what my deficiencies are.
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Coges

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Re: Two Hands Two Feet
« Reply #245 on: June 11, 2014, 09:00:10 pm »
0
Need to improve on the consistency of my diet. I love IF style eating (16/8) but am struggling to get all cals in during the evening so am just going to calorie cycle for the moment eating whenever till I get some consistency and then add it carb back loading along with IF again down the track.

Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days. Should be pretty easy to do. Obviously clean eating preferred and I've only drunk alcohol once in the last month so that shouldn't be a problem.

I know it's arbitrary but I want to get my bf tested over the next two weeks to see where I stand. Should be interesting.
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vag

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Re: Two Hands Two Feet
« Reply #246 on: June 12, 2014, 06:14:27 am »
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Quote from: Coges on June 11, 2014, 09:00:10 pm
Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days.

I am interested in this approach. Have you ever tried it again? How did it work for you?
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Coges

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Re: Two Hands Two Feet
« Reply #247 on: June 12, 2014, 10:35:50 pm »
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Quote from: vag on June 12, 2014, 06:14:27 am
Quote from: Coges on June 11, 2014, 09:00:10 pm
Worked out that I need about 2,400 cals per day (BW in lbs x 12). I want to try a bit of a recomp so am going to shoot for 3,000 cals on training days and 2,000 on rest days.

I am interested in this approach. Have you ever tried it again? How did it work for you?

Did a version of recently. Was 2,000 cals on rest days and 2,500 on training days. Wasn't training as intently or frequently as I am now and lost fat pretty quickly. I did that when I was rehabbing knee so wasn't squatting or deadlifting either. The main downside to this is I also lost a lot of lower body mass.   
This is also part of the reason I want to get BF done so I have a little evidence of whether it works or not.
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Coges

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Re: Two Hands Two Feet
« Reply #248 on: June 13, 2014, 08:20:16 am »
0
13/06/14
B3W
Week 7
Session 25
Weight- 89.5
Total Cals- 2,919

Warm Up-
Joint rotations
Push ups- 10, 10, 10
BW Squat- 10, 10, 10
Inverted Row- 10, 10, 10

Deadlift-
60 x 10 (RDL), 80 x 5, 100 x 5, 132.5 x 5

Weighted Chins (Rings)-
bw x 5, 5
3.75 x 5,5, 3

BB Curls-
bar x 10, 32.5 x 8, 30 x 6, bar x 8

Deadlift felt weird at first and almost hard at 80 but 100 flew up and 132.5 felt pretty good...see vid below
<a href="http://www.youtube.com/watch?v=m_YNfn0kQ94" target="_blank">http://www.youtube.com/watch?v=m_YNfn0kQ94</a>

Chins- haven't been doing enough warm up sets so added another set of 5 at bw in tonight. Made that third set harder no doubt.

BB Curls- For the first time ever I taped myself doing curls. Wanted to check out the gunz  :P no doubt. The bar has always felt heavier on the left side and noticed through the video that my left elbow is coming away from the body and the shoulder is coming up at the top of the movement. Stripped the weight back a bit and tried again- no good. Stripped it right back to just the bar and tried to focus on keeping everything in line. Was fricked hard and I'll have to really work on this.

No abs today. Trained at 7pm and will be training early tomorrow morning.


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Coges

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Re: Two Hands Two Feet
« Reply #249 on: June 14, 2014, 07:50:24 am »
0
14/06/14
B3W
Week 7
Session 26
Weight- 90.5
Total Cals- 3,093

Warm Up-
Joint rotations
Push ups- 10, 10, 10
BW Squat- 10, 10, 10
Inverted Row- 10, 10, 10

Front Squats-
bar x 5, 40 x 5, 50 x 5, 65 x 5, 87.5 x 5

OHP-
bar x 5, 40 x 5, 47.5 x 5, 47.5 x (3,2), 47.5 x 3

Unilateral Floor Press-
20 x 12, 12, L-11 R-9

Tuck Front Lever
20s, 20s, 20s, 15s, 12s

Had a whopping 3.5 hours sleep last night thanks to the kids. Ended up training in the evening but never really got 100% into it.
Also, really need to leave a day after deadlifts before doing front squats. Will be easier to do FS and then snatch grip DL days back to back. Lower back definitely suffered as a result.
OHP is sucking too. It's definitely a form issue. Maybe more warm up sets are required.
On a positive I cleaned all weights for FS and OHP with the exception of the 87.5kg. Tried that one but only got it half way.
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entropy

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Re: Two Hands Two Feet
« Reply #250 on: June 14, 2014, 09:53:24 am »
+1
Nice looking deadlifts, jealous! I like the idea to clean what you are going to FS/OHP. Good way to progress cleans without training for them. I hang clean all my OHP but that's because they never seem to get heavy enough to challenge. Would be cool to clean FS warmups. Maybe I should give that a try, though i dont think im strong enough to get more than 60kg right now, my next jump is 100 and im not gonna clean that any time soon haha.
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Goals: Cutting to 6-8% bodyfat

Coges

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Re: Two Hands Two Feet
« Reply #251 on: June 15, 2014, 06:52:38 am »
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Quote from: entropy on June 14, 2014, 09:53:24 am
Nice looking deadlifts, jealous! I like the idea to clean what you are going to FS/OHP. Good way to progress cleans without training for them. I hang clean all my OHP but that's because they never seem to get heavy enough to challenge. Would be cool to clean FS warmups. Maybe I should give that a try, though i dont think im strong enough to get more than 60kg right now, my next jump is 100 and im not gonna clean that any time soon haha.

Cheers thanks mate.
Yes I've been wanting to do more cleans so figured this is a good way to include it. I think if I learned to catch a bit lower I could get around 80ish+ but it'd be pushing it at the moment.
I know you don't do deadlifts at the moment but the other thing I will be starting in a couple of weeks is using me DL warm up sets to work on high pulls, panda pulls and low pulls as the weight increases. Should be interesting.
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Coges

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Re: Two Hands Two Feet
« Reply #252 on: June 15, 2014, 06:58:23 am »
0
15/06/14
BW- 92
Total Cals- 2,237

Overshot on cals today but still under 2,400 so not going to beat myself up too much.
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Coges

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Re: Two Hands Two Feet
« Reply #253 on: June 16, 2014, 08:31:47 am »
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16/06/14
B3W
Week 7- Session 27
Weight- 90.5
Total Cals- 3,106

Warm Up-
Not going to post details here anymore unless I do something different. May include skipping in the near future.

Snatch Grip DL-
40 x 5, 60 x 5, 5, 5, 87.5 x 5

BB Row- Parallel to floor
bar x 8, 40 x 8, 62.5 x 8

Pull Ups-
7, 6, 4, 5, 5, 4- 31 reps total

Pretty damn worn out after a few long days/little sleep. DL flew up again. Feeling really good about this and am def feeling it in my glutes and hams. Will start doing more decent sets on this lift given the lower weight. 60 is a no brainer and relatively easy so good to get some reps at that weight.

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Coges

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Re: Two Hands Two Feet
« Reply #254 on: June 16, 2014, 10:22:56 pm »
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17/06/14
BW- 90.4
Total Cals- 2,217

It's only been 4 days but I'm pretty stoked that I have been eating to a plan so far. I'm tracking everything using an app on my phone and this is probably the critical thing. Knowing how much I've eaten and how much I have left to eat makes it so easy to follow. Prevents me from under eating most importantly.
« Last Edit: June 17, 2014, 08:02:09 am by Coges »
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