Author Topic: Two Hands Two Feet (Read 818922 times)

Coges · « **Reply #630 on:** September 28, 2015, 11:44:22 pm »

29/09/15

Warm Up-
Skipping Rope- unbroken single reps
Lying Pike
Hang from bar
Lunge and t-spine rotation
Table Stretch
Assisted Cossack squat

Snatch Practice-
Hang snatch to OHS- bar x 5, 30 x 3- left shoulder buggin

A. Clean & Front Squat- 2 reps every minute x 5 sets @70%
bar x 5, 50 x 5
70 x 2, 2, 2, 2, 2

B. Deadlift- 1 reps every minute x 5 sets @70%
70 x 5
110 x 1, 1, 1, 1, 1

C. Standing Press- 2 reps every minute x 5 sets @70%
bar x 10
40 x 2, 2, 2, 2, 2

D.1. Muscle Up Work- False grip holds-
D.2. Shoulder Stands-

F.1. Dips- 5x5-
F.2. Chins- 5x5

Gym was busy as fuck (damn school holidays) so no where to do shoulder stands or muscle up work. Left shoulder killed me on dips and all chin areas taken.

10 mins stretching to finish

Coges · « **Reply #631 on:** October 03, 2015, 11:41:18 pm »

Ball game last Tuesday (29/09/15). Won by 25 and I had 10 points. The competition wasn't great but it was nice to shake out the cobwebs after not playing for a couple of weeks. Disappointingly though I got shoulder charged when driving to the basket. That's right! Shoulder charged. He caught me right on the point of my shoulder too. Don't know what happened but my shoulder was compressed and is bruised now. Couldn't lift it above 90 degrees and it hurt like a bitch. After 5 days it's pretty much back to normal but still hurts around a 2/10.

Also, have a virus again which is pretty much verging on a chest infection. It's been a shit year for illnesses so I haven't trained and am taking it easy atm.

Coges · « **Reply #632 on:** October 05, 2015, 10:38:57 pm »

06/10/15

Front Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 5

Deadlift-
60 x 5, 80 x 5, 100 x 5, 120 x 5

Standing Press-
bar x 5, 30 x 5, 40 x 5, 50 x 5

Back bridge practice

Chest infection is on the way out so was a decent session lifting around coughing fits. Luckily for me the gym was free except for the two hotties on the treadmills

Coges · « **Reply #633 on:** October 05, 2015, 10:51:43 pm »

Quit my gym today. I train during working hours which in the past has been great. No early mornings, no late nights. Perfect. Only thing now is I'm busier which is great for business but bad for gym life. So, getting new membership at a gym much closer to home. Good thing is they also allow oly lifting which my gym frowns upon and they have a pool/steam room as well. I'll be training at 5.30 in the am which will be great to get everything out of the way so early then I can concentrate on the rest of the day.

Also, looking at a new program too. I've figured out I simply cannot write my own programs as I tend to not follow them anyway. Looking at one that is a mix of oly lifting, normal lifts and upper body gymnastics stuff. Kind of like crossfit but more structured and without the crazy high rep metabolic stuff. If I look at all my goals and training I basically want to be strong, explosive and look like I'm strong and explosive whilst having some endurance to back it up. If a training system can get me here it's pretty much going to satisfy all my requirements for playing basketball, training hapkido or whatever else I want to do. Let's hope this is the way to go.

Coges · « **Reply #634 on:** October 07, 2015, 11:34:14 pm »

08/10/15

Did some near 1RM testing today. Wanted to feel it out. RPE 8/10.

Front Squat-
bar x 5, 40 x 5, 60 x 5, 80 x 1, 100 x 1, 110 x 1

Deadlift-
60 x 5, 80 x 5, 100 x 3, 125 x 1, 150 x 1, 160 x 1

Standing Press-
bar x 10, 30 x 5, 40 x 1, 50 x 1, 60 x 1

30s Row- 177m

All in all a good day out. Felt pretty good. OHP is still weak as piss but it will get there.

adarqui · « **Reply #635 on:** October 08, 2015, 02:38:50 pm »

Quote from: Coges on October 05, 2015, 10:51:43 pm

Quit my gym today. I train during working hours which in the past has been great. No early mornings, no late nights. Perfect. Only thing now is I'm busier which is great for business but bad for gym life. So, getting new membership at a gym much closer to home. Good thing is they also allow oly lifting which my gym frowns upon and they have a pool/steam room as well. I'll be training at 5.30 in the am which will be great to get everything out of the way so early then I can concentrate on the rest of the day.

Also, looking at a new program too. I've figured out I simply cannot write my own programs as I tend to not follow them anyway. Looking at one that is a mix of oly lifting, normal lifts and upper body gymnastics stuff. Kind of like crossfit but more structured and without the crazy high rep metabolic stuff. If I look at all my goals and training I basically want to be strong, explosive and look like I'm strong and explosive whilst having some endurance to back it up. If a training system can get me here it's pretty much going to satisfy all my requirements for playing basketball, training hapkido or whatever else I want to do. Let's hope this is the way to go.

you find any program candidates?

LBSS · « **Reply #636 on:** October 08, 2015, 07:45:58 pm »

yeah i'm curious what that program is.

Coges · « **Reply #637 on:** October 10, 2015, 03:19:46 am »

Hey guys. I completely forgot to post the follow up to this. Anyway it's this link below. It ticked all the boxes that I was looking for.

http://realmovementproject.com/

I've been following the page for a while. Got in touch through FB and he has a group on there in which he has two daily programs going on. Kind of like the WOD type of thing. The two workouts I did 7 & 8 posts back were from the frequency program. It's a daily program that starts with oly lifting, then a modified Justa setup (http://www.amazon.com.au/Rock-Iron-Steel-Book-Strength-ebook/dp/B0085N839E) plus the bodyweight gymnastics stuff and some arms/rehab style stuff every few days. I had never heard of Steve Justa till now. Big focus on movement quality and stretching too which I like. The big difference I suppose of the program is everything is done in 5 minute blocks. Kind of hard to explain here but it could be RS5 which is 1 rep EMOM or RS25 which is 5 reps EMOM. Good tool for accountability and building work capacity.

Anyway, I'm paying for it but it does come with a shit ton of information both on the training, mobility and nutrition side of things. I'm at that point where I want to just do instead of thinking about what I'm doing.

I'm starting Monday so will be getting it all up here on a daily basis.

Coges · « **Reply #638 on:** October 11, 2015, 09:02:41 pm »

Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

adarqui · « **Reply #639 on:** October 12, 2015, 02:07:52 pm »

Quote from: Coges on October 11, 2015, 09:02:41 pm

Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

nice! should be interesting. Seems like these workouts will be packed with a ton of stuff and unconventional set/rep/rest schemes.

Coges · « **Reply #640 on:** October 12, 2015, 07:02:26 pm »

Week 1- Day 2- High Frequency Program

Mobility
Shoulder swings
Walking pike
Open body hang
Squat & rotate
Blade stretch / rear support
Lateral split hold

A. Snatch technique work 10 min (High hang full to max)- high hang snatch combos with dowel then bar only
B. Clean and jerk technique work 5 min- C&J up to a single at 60- have good feelings about the jerk portion

C. Front Squat - 2 reps every minute at 70% for 5 sets total- 75 x 2, 2, 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 110 x 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 5 sets total- 40 x 2, 2, 2, 2, 2

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with.- 6kg KB x 2 x 5
Hang 60-180 seconds 1-2 arm unbroken.- 30s, 30s

Gymnastics work -
F1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- 5 wall kick-ups
F2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)-
F3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- 8s, 5s, 3s

H. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- front leg bent version- 2x10 (another misread )

Still getting used to training at 5am. Might go back to having a carb and protein shake pre-workout. Will see how I handle that so early. Enjoying this program so far though.

Coges · « **Reply #641 on:** October 12, 2015, 07:08:00 pm »

Quote from: adarqui on October 12, 2015, 02:07:52 pm

Quote from: Coges on October 11, 2015, 09:02:41 pm
Week 1- Day 1- High Frequency Program

Mob Circuit-
Lying pike
Hang from bar
Lunge + t-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 10 min (High hang full to max)- bar only up to 30kg max
B. Clean and jerk technique work 5 min- ended up doing PC and jerk up to a single at 60.

C. Front Squat - 2 reps every minute at 70% for 3 sets total- 75kg x 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 110kg x 2, 2, 2 (misread- too many reps)
E. Standing press - 2 reps every minute at 70% for 3 sets total- 40kg x 2, 2, 2

Assistance work - 20 minutes 3 rounds, RPE 6

F1. Incline Biceps Curls x10 - 4/0/1- 10kg - 10, 8, 6
F2. Lying tricep extensions x10 - 4/0/1 - 10kg - 10, 8, 8
F3. Push-ups x10-20- hurt left shoulder too much
F4. Close hand chin-ups X full + X top half only- 4, 3, 3
F5. Calf raises - x50 reps- completely forgot

First day of new program. Was at the gym at 5.05am. Early which felt weird but it's done and out of the way which is great.

nice! should be interesting. Seems like these workouts will be packed with a ton of stuff and unconventional set/rep/rest schemes.

Yes it definitely seems that way. I have the first 30 days which is quite similar but can see what they're currently doing and it seems to be ever changing. Think I'm going to enjoy it.

Going to be interesting with the Justa method though. It builds to 15 sets of FS, DL and OHP on the last day of the week.

Coges · « **Reply #642 on:** October 14, 2015, 12:16:59 am »

Week 1- Day 3- High Frequency Program (1.30pm)

Lying pike
Hang from bar
Lunge + T-spine rotation
Table stretch
Supported cossack stretch

A. Snatch technique work 5 min - Easy bar-40kg work. Focus on your weakness, bottom position/ fast straightening of the legs / chest up / bar in close. worked high hang, high pull and some OH squats
B. Jerk technique work 10 min 5 singles @60-80% bar x 5, 40 x 3, 50 x 1, 52.5 x 1, 55 x 1, 57.5 x 1, 60 x 1

C. Front Squat - 2 reps every minute at 70% for 7 sets total 50 x 5, 75 x 2, 2, 2, 2, 2, 2, 2
+ 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch) 60cm/23" x 1, 1, 1, 1, 1, 1, 1
D. Deadlift - 1 rep every 20 sec at 70% for 7 sets total 70 x 5, 110 x 1, 1, 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 7 sets total bar x 5, 40 x 2, 2, 2, 2, 2, 2, 2

Hang 60 seconds 1-2 arm unbroken. 42s

Chin-ups - Start a set every 30 seconds, the set with the lowest number of reps is your score.
5, 2, 2, 2, 1- assuming 5 min time frame but I was done after the 1 rep
10 minutes stretching
done

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 4x10 10, 10
Throat pulls - 4x15 15, 15
Band pull-aparts - 4*20 20, 15
ran out of time on the above

Got up this morning at 5am, took two steps, had a massive dizzy spell and fell over. Got back into bed and slept to 7am. No lingering effects. I get a bit dizzy on rising after being sick sometimes so nothing to be concerned about. 5am again tomorrow morning.

Feeling good after training 3 days in a row now though. The reps on the main 3 lifts are still pretty sharp which is nice.

Coges · « **Reply #643 on:** October 14, 2015, 07:55:39 pm »

Week 1- Day 4- High Frequency Program (5am)

10 mobility warm up

A. Snatch technique - OH Squat RS15 4/2 - 6/10 Effort bar x 3 EMOM for 5 sets (4s eccentric/2s pause)
B. Power clean - RS5 - 6/10 Effort 40 x 3, 60 x 1 EMOM for 5 sets
#
C. Front Squat - 2 reps every minute at 70% for 9 sets total 60 x 3, 75 x 2, 2, 2, 2, 2, 2, 2, 2, 2
D. Deadlift - 1 rep every 20 sec at 70% for 9 sets total 60 x 5, 110 x 1, 1, 1, 1, 1, 1, 1, 1, 1
E. Standing press - 2 reps every minute at 70% for 9 sets total bar x 5, 40 x 2, 2, 2, 2, 2, 2, 2, 2, 2

Handstands + mobility 25-54 min
BLOCK 1
Wrist Preparation - 2 min
Handstands
2 min kick-up practice, 2-3 attempts / 30 sec 2 attempts every 30s for 2 mins
5 min to find a new PB maximal duration hold max hold 20s
2 min wall holds - nose to wall max time on the wall, feet together, only toes on the wall.
Muscle-ups > Weighted false grip pull-ups RS10 > False grip isometric holds mid position - 1 set max reps
False grip iso holds- 5s x 3- These hurt my left wrist like hell
Shoulder stands - 2 practice sets for a max effort set

Will do in PM
BLOCK 2 - 4-16 min, 1 min / movement x4 rounds
Jefferson Curl
German Hang
Back Bridge
Horse Stance

BLOCK 3 - 4-16 min
Mana Shoulder Prep / Dislocates
Hip Flexor Stretch - Diagonal Stretch https://www.youtube.com/watch?v=6R1uZ5O74t0
Squat - elbows to floor, lateral shift, reach up and rotate
Lateral Hip - lateral rollouts

Didn't get to the PM stuff. Kids were crazy last night. Full moon or something idk. Still did 15-20 mins of SMR/stretching before bed.

Coges · « **Reply #644 on:** October 18, 2015, 08:02:41 pm »

Week 1- Day 5, 6 & 7= no go

Had some serious lower back and right hip tightness/pain going on. Haven't felt this bad for about 7-8 years. Have averaged about 35-40 mins of SMR and stretching each day. Quad hip combo stretch gave me the best relief so far.

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Author Topic: Two Hands Two Feet (Read 818922 times)

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