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Author Topic: Two Hands Two Feet  (Read 819784 times)

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Coges

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Re: Two Hands Two Feet
« Reply #420 on: December 22, 2014, 05:22:55 pm »
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22/12/14

Warm Up-
KB swings & goblet squats- 16kg KB

Jump Squats-
bar x 5, 5, 5

Wide Grip RDL
60 x 5, 5

DL
100 x 5
140 x 5

OHP (Far Gripz)
bar x 5
40 x 5
50 x 5

Front Squat
60 x 5
100 x 3

Tried some more KB swings at the end but after about 6 I had a click in my left knee and a shot of pins and needles down the leg. No real pain at the time although my knee is a little sore today. Doing some upper body work today so will get some stretching and mobility stuff in at the same time.
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Coges

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Re: Two Hands Two Feet
« Reply #421 on: January 05, 2015, 09:50:07 pm »
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Feels like it's been forever since I updated. Has only been a couple of weeks though. Not going to post each individual workout over that time. Will just do a short summary.

After the last post had a couple of decent workouts before a week off. Mainly involving front squats around 90-100kg and back squats at 100. Plenty of playing around with bench hand width and have finally figured out the perfect width for me. Feels so much more powerful and I can actually feel it in the chesticles where it's supposed to be.

Went for a run (2.03km in 10.56 including bouts of walking). Will try to do at least one a week working up to at least 3km with the hope of bringing a 3km time of around 12 minutes. May eventually do a 5km just because but that would be it.

Am going back to the B3W program I have done before. I just wasn't that into the one I had devised. Not even remotely. I figure I'll still have the two heavy days (squat/deadlift) and then two lighter/explosive days for FS and snatch grip pulls. I had good success doing this last year and as always figured there had to be something better out there.
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Coges

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Re: Two Hands Two Feet
« Reply #422 on: January 05, 2015, 09:55:12 pm »
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5/1/15
B3W
Day 1
Weight- 90.9

Squat-
bar x 5
60 x 5
80 x 5
90 x 5
100 x 5

Incline Bench (FG)
bar x 5
40 x 5
50 x 5
60 x 5
65 x 5

Ring Dips
bw x 6
bw x 6
bw x 4
bw x 5
bw x 4

Incline Guillotine Press (FG)
40 x 10, 9, 5

Aiming to add 5kg to squats each week to get me back up around the 120 for 5 within a month. That's always the magical area where I start to do good things. Forgot to add jump squats though and want to incorporate these in my program going forward.

Chesticles were well and truly fried by the end which is the point. Job done.

I followed this session up with some serious drinking and eating with friends. Hoping to be the last session for a while. Not going to take me any closer to where I want to be.
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Coges

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Re: Two Hands Two Feet
« Reply #423 on: January 06, 2015, 05:08:09 pm »
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06/01/15

9km bike ride towing my kids in a trailer. Was beautiful weather and nice to get out for a bit of a loosener.
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Coges

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Re: Two Hands Two Feet
« Reply #424 on: January 11, 2015, 11:20:10 pm »
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11/01/15

40km bike ride
rode into St Kilda with the wife. She was on her road bike and I was on a big mountain bike. Way in was fine. 20k in 56mins. Way back out was fucked. Had nothing in the tank after about 30k and was riding into a massive headwind. Took me 1:23 on the way back. At no time was I out of breath but the legs were absolutely spent.
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Coges

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Re: Two Hands Two Feet
« Reply #425 on: January 11, 2015, 11:27:39 pm »
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12/01/15
B3W day 2

Squat
bar x 5
60 x 5
80 x 5
90 x 5
100 x 5

Incline Press (FG)
bar x 5
40 x 5
50 x 5
60 x 5
65 x 5

Incline Guillotine Press (FG)
40 x 10, 4, 7

Trying to just repeat last weeks workout and start over again. Skipped dips cause I've got wicked sunburn from yesterday's ride and the ring straps chafe my arms like hell. Also, had my 2yr old in the gym with me and she kept coming over and climbing on the bench during the guillotine press.

Squats felt solid. Little fatigued from the ride but no doubt I'll notice it more in tonight's basketball game. It's a 10pm one too. Cannot wait  :pissed:
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Coges

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Re: Two Hands Two Feet
« Reply #426 on: January 12, 2015, 08:16:55 pm »
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Ball game went pretty well. We won by 45. I had 5 points, 7 assists and a heap of rebounds. We had a Sudanese guy filling in for us who dropped 40. My height and ridiculously athletic but could shoot the 3 ball as well. Had a lightening 1st step which is basically how he scored most of his points. He didn't manage to put any dunks down in game but was throwing plenty down before and after, off both 1 and 2. Stuff like that gives me motivation to train harder and get myself back to a position where I can dunk with ease. I didn't even attempt any. Good up ok in game and had a few high rebounds where I knew I'd got up but the knees just felt sluggish the rest of the time. No doubt was carrying some fatigue from Sunday's bike ride.
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Coges

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Re: Two Hands Two Feet
« Reply #427 on: January 14, 2015, 07:36:11 pm »
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14/01/2015
B3W

Wide Grip RDL
bar x 5
60 x 5

Deadlift
100 x 5
120 x 5
140 x 3

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

Barbell Curls (fat gripz)
bar x 12, 10, 6

1 arm DB Row
20 x 13, 15, 10

Weird session. Felt strong and weak at the same time. Mostly weak. Still think my eating and drinking habits are seriously holding me back. Time to get that under control.
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Coges

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Re: Two Hands Two Feet
« Reply #428 on: January 18, 2015, 08:25:43 pm »
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17/01/15

Front Squat-
bar x 5
60 x 5
70 x 5
80 x 5

OHP (FG)
bar x 5
30 x 5
40 x 5
45 x 5
45 x 5

Unilateral Floor Press
Left shoulder wigging out. No good

Front Plate Raise
15 x 13, 15, 20

Lateral Raise
Left shoulder no good

Left knee and left shoulder were both pretty much fucked today. Shoulder is tight through from the first rib/trap area down to the lower lat area. Knee just had heaps of pain through the knee cap. Was not happy.
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Coges

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Re: Two Hands Two Feet
« Reply #429 on: January 18, 2015, 08:28:14 pm »
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18/01/15

Warm Up- Actually warmed up today

High Pull
bar x 5 (from hang)
60 x 5
60 x 5
Panda Pull (straps)
80 x 2 (was aiming for 5)

Parallel Bent Rows
40 x 8
50 x 8
55 x 8
55 x 8
55 x 8

Ring Pull ups
bw x 5, 2

Left knee and shoulder bugging me again. Also, had very low energy and even lower motivation.
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Coges

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Re: Two Hands Two Feet
« Reply #430 on: January 18, 2015, 08:31:05 pm »
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No game this week. It's my wedding anniversary so will take the opportunity to try and get the body right before I get back on court next week.

Have been looking at my squatting style and in the next session will have a play around with different bar heights and stance widths. Have been considering switching to low bar for a while but am not totally convinced. Have never really squatted low bar but will see how it feels too. 
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Coges

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Re: Two Hands Two Feet
« Reply #431 on: January 20, 2015, 05:33:14 pm »
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20/01/15

Low bar squat
bar x 5
60 x 5
80 x 5
100 x 5
110 x 5

Incline Bench (fat gripz)
bar x 5
40 x 5
50 x 5
60 x 5
65 x 5

Ring Dips
bw x 6, 5, 4, 5, 6

Incline Guillotine Bench (fat gripz)
40 x 13, 9, 5

Not 100% sold on low bar squatting but it did take a lot of strain off the knees. Like 0 knee pain when squatting. Will give it a few more weeks and see how it goes. I figure I FS as well so will still get decent quad work there.
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Coges

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Re: Two Hands Two Feet
« Reply #432 on: January 26, 2015, 11:41:04 pm »
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24/01/15

Wide Grip RDL
60 x 5
60 x 5

Deadlift
100 x 5
140 x 5 (double overhand)

Ring Chins
bw x 5, 5, 4, 3, 2

BB Curls (fat gripz)
30 x 12, 10, 6

DB Hammer Curls
10 x 10, 8, 6

Meh...
« Last Edit: January 26, 2015, 11:42:47 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #433 on: January 26, 2015, 11:42:36 pm »
+1
25/01/15

Front Squat
bar x 5 (HPC)
60 x 5 (PC)
70 x 5 (PC)
80 x 5 (PC)
90 x 5

OHP (fat grips)
bar x 5
30 x 5
40 x 5
45 x 3
50 x 2

Front Plate Raise
15 x 20, 20, 12

Decided I'll clean the weights for as much of my lifting as I can. 80 was pretty moderate but didn't feel I had enough in me for 90. Still working on the best way to clean with the fat grips for overhead pressing. Didn't even attempt today.
« Last Edit: January 26, 2015, 11:44:28 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #434 on: January 26, 2015, 11:46:43 pm »
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26/01/15

1 hour mobility and stretching

I've gotten into a routine here mixing some ballwork with yoga, foam rolling and stretching. I go through all the elements on each body part before moving onto the next. Working quite well so far.
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