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Author Topic: Two Hands Two Feet  (Read 818171 times)

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Coges

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Re: Two Hands Two Feet
« Reply #315 on: August 08, 2014, 08:43:57 am »
+5
06/08/2014
B3W
Week 14- Session 51
BW- ?

Good warm up

RDL-
60 x 10
Deadlift-
80 x 5, 100 x 5, 120 x 5, 150 x 5  :personal-record:

Ring Chins-
bw x 5, 5
7.5 x 4, 3, 3

BB Curls-
30 x 8, 8, 6

Complex-
bent row, hang clean, front squat, military press, back squat, good morning
bar x 3, 30 x 3, 40 x 3

And I'm spent...

Will upload a video of deadlifts once it's up. Had to switch to a mixed grip mid set. I will go this way from now on. I'm having too much trouble with my hand that I damaged all those years ago. Obviously never going to be as strong as the right.

<a href="http://www.youtube.com/watch?v=F_mn8ndPoFE" target="_blank">http://www.youtube.com/watch?v=F_mn8ndPoFE</a>

Yes that is me grunting at the end of the video. Need more leg drive but am fairly happy with it. 2nd rep was def best and felt the easiest at the time.

« Last Edit: August 08, 2014, 09:07:56 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #316 on: August 10, 2014, 11:13:38 pm »
0
So haven't trained the last couple of days. Have felt ok but have just been getting on the food and drink. Not something I've done a lot of lately.
Saw my osteo this morning. She gave me the most painful working over I think I've ever had. Feet, calves (OMG!!!), IT band (super painful), quad (fuck me!!!), upper traps (kill me now!). Feel pretty good now and will definitely have to keep up the rolling and SMR type stuff. I will skip the last two sessions of this week and move onto the next week.
122.5 x 5 BS here I come.
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entropy

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Re: Two Hands Two Feet
« Reply #317 on: August 10, 2014, 11:25:19 pm »
0
Nice pulls bro. Get that up to 5x180 and then 5x200  and you'll be a beast!
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Goals: Cutting to 6-8% bodyfat

Coges

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Re: Two Hands Two Feet
« Reply #318 on: August 11, 2014, 12:17:43 am »
0
Quote from: entropy on August 10, 2014, 11:25:19 pm
Nice pulls bro. Get that up to 5x180 and then 5x200  and you'll be a beast!

Cheers. Thanks mate.
That's the plan. I want a single at 180 first and then I'll work on the 5's.
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Coges

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Re: Two Hands Two Feet
« Reply #319 on: August 12, 2014, 08:51:02 pm »
0
12/08/2014
B3W
Week 15- Session 52
BW- ?

Good warm up

Power clean-
bar x 5 (from hang), 60 x 3, 80 x 1

Squat-
60 x 5, 80 x 5, 100 x 5, 122.5 x 5  :personal-record:

Incline Bench-
bar x 8, 40 x 8, 50 x 8, 8, 8

Ring Dips-
bw x 8, 7, 7, 5, 6

Squats felt ok. Hard but ok. Will go to 125 next week then do some max singles the week after. Not sure whether to try and make form perfect or keep increasing weight as I go on. My form is not bad and could be better but I don't want to just be a form princess either.

I'm in two minds about my oly lifting aspirations too. Not sure I have the time to commit and I may be better taking other avenues. I want to include some movement efficiency stuff in my warm up and then maybe I just do some jump squats and or depth jumps prior to squatting and deadlifting for what may be the same/better effect. My training time is nudging on an hour at the moment. If I take the time to properly focus on oly lifts while still squatting and deadlifting I'll add another 15-30 mins minimum which I'm not prepared to commit at the moment.

Used my brand new friends tonight on bench. Picked these up on the weekend and am going to try to use for all pressing movements and curls etc for the foreseeable future. Will see how I progress on these. Should be interesting.



« Last Edit: August 18, 2014, 12:44:11 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #320 on: August 13, 2014, 12:19:12 am »
0
13/08/14

16kg KB swings
25, 25, 25, 25
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Coges

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Re: Two Hands Two Feet
« Reply #321 on: August 18, 2014, 12:43:57 am »
0
Have had a massive weekend food and drink wise. Haven't trained since last Wednesday and have two weeks till I head off for a week. Will start the training week again tonight with squats going for 125 and then do my singles next week.

Will be interesting doing chins and dips this week. After the weekend I've weighed in a hefty 95.7 this morning and was 98 last night before bed. I expect some of that to drop over this week (fingers crossed).
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Coges

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Re: Two Hands Two Feet
« Reply #322 on: August 18, 2014, 07:52:14 am »
+3
18/08/2014
B3W
Week 16- Session 53
BW- 95.7 (am)

Quickish warm up-

Squat-
bar x 10, 60 x 5, 80 x 5, 100 x 5, 125 x 5  :personal-record:

Incline Bench (fat gripz)-
bar x 8, 40 x 8, 55 x 8, 8, 12

Ring Dips-
bw x 6, 6, 5, 6, 5

So no doubt all this food I've been eating helped somewhat but I felt fricken awesome when squatting. I have been looking at the form recently and I have a few weak spots. Tonight I lowered the bar position just a touch, narrowed my stance a little bit and cut the depth by 2 or 3 inches. I'm still going below parallel but just not as much as before. I actually had to video check the early sets cause from a power perspective it felt like I was doing half squats.  Either way pretty pleased with how it went tonight. Just need to replicate that form next time.
Even incline bench felt strong where I struggled for 8 reps at 50 last week I had a heaps in the tank tonight.
All this might actually say more about my lifting day eating habits than anything else. We'll see.
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entropy

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Re: Two Hands Two Feet
« Reply #323 on: August 18, 2014, 08:29:06 am »
+1
Great stuff on BS 125x5. I'll race you to 140x5!  :ibsquatting:
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Coges

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Re: Two Hands Two Feet
« Reply #324 on: August 18, 2014, 09:04:03 am »
+1
Haha. Done.

Do I lose points if I'm 100kg at the time  :trolldance:
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Coges

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Re: Two Hands Two Feet
« Reply #325 on: August 18, 2014, 11:41:43 pm »
0
Out of interest stepped on the bio scale this morning. 16.6% bf apparently at 92.5kg. I have a 36" waist and the online calculator says 16.7%. Not too bad considering how I've been eating lately. Ideally will try (I've been saying this for some time) and cut down to lower teens and finally towards 10% but not sure I'm quite ready. Read= I am enjoying my food way too much atm. Would really like to get the waist under 35 but we'll see how we go.

Also, did a couple of SVJ 1 step VJ today at work just because. Highest SVJ was 27" and 1 step was just under 30". Not enormous by any stretch but great for me. Didn't try a running 1 leg but I'd expect it to be mid 30's. Might try to get out on a court late this week/next week and see if I can throw a few down.
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Coges

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Re: Two Hands Two Feet
« Reply #326 on: August 19, 2014, 07:08:04 pm »
+2
19/08/2014
B3W
Week 16- Session 54
BW- 92.7 (am)

Quick warm up

RDL-
60 x 10
OL Deadlift-
80 x 5, 100 x 5
Deadlift-
120 x 5, 155 x 5  :personal-record:

Ring Chins-
BW x 5, 5, 4, 5, 3

BB Curls (fat gripz)-
bar x 12, 10, 10

Mixed grip on the deads worked well. Reps 1-3 were smooth. Rep 4 was hard. Rep 5 was an 9/10. Funny thing is watching it back on video it never looks that hard. Makes me wonder how hard guys go when you see them struggling for 5+ seconds with a lift.
Oh and fat gripz curls give the biggest arm pump ever. Ridiculous!!!
« Last Edit: August 21, 2014, 07:58:46 pm by Coges »
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Mikey

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Re: Two Hands Two Feet
« Reply #327 on: August 19, 2014, 09:52:59 pm »
+4
Killing it lately!
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Coges

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Re: Two Hands Two Feet
« Reply #328 on: August 19, 2014, 10:15:43 pm »
+4
Quote from: Mutumbo000 on August 19, 2014, 09:52:59 pm
Killing it lately!

Cheers thanks mate. Funny how that happens when I train consistently.
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Coges

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Re: Two Hands Two Feet
« Reply #329 on: August 21, 2014, 08:01:39 pm »
+2
21/08/2014
B3W
Week 16- Session 55
BW- 91.6 (am)

Quick Warm Up - need to work on something better here without going over board

Front Squat-
bar x 10, 40 x 5, 60 x 5, 80 x 5, 105 x 5  :personal-record:

OHP-
bar x 10, 30 x 5, 40 x 8, 6, 6

Unilateral Floor Press-
25 x L-9 R-10, L-8 R-8, L-8 R-8
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