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Author Topic: Two Hands Two Feet  (Read 818723 times)

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Coges

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Re: Two Hands Two Feet
« Reply #810 on: March 22, 2016, 06:13:52 pm »
0
23/03/16

5am training session

Squat-
bar x 10, 60 x 5, 80 x 3
90 x 5, 5, 5, 5, 5

Incline Bench-
bar x 10, 40 x 5,
50 x 8, 8, 8

Rower- 30/30 x 5

Jefferson Curl
Lat & Pec stretch

Done.
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LBSS

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Re: Two Hands Two Feet
« Reply #811 on: March 22, 2016, 07:54:09 pm »
+1
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Coges

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Re: Two Hands Two Feet
« Reply #812 on: March 22, 2016, 08:49:17 pm »
0
Quote from: LBSS on March 22, 2016, 07:54:09 pm
Quote from: Coges on March 22, 2016, 06:13:52 pm
5am training session

 :uhcomeon:

Haha. When I say 5am that's the time I got up. Actual training time was 5.25am. Not much better though.
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Coges

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Re: Two Hands Two Feet
« Reply #813 on: March 26, 2016, 12:46:50 am »
0
24/03/16

Hapkido class. Pretty much 1.5 hours of circuit based training including heaps of core work then 30 mins of technique focused training. Finished with 5 mins of falling practice. Less sore than last week so gradually getting there. 
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Coges

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Re: Two Hands Two Feet
« Reply #814 on: March 28, 2016, 06:27:26 pm »
0
27/03/2016- 5pm training

Warm Up-
joint rotations
skipping
hanging

Chins-
bw x 5, 5
+5 x 5
bw x 5, 5

OHP-
bar x 5, 30 x 5
50 x 4
45 x 6, 40 x 6

Cable Rows-
73 x 8 (too light), 68 x 10, 68 x 12

Skull Crushers
25 x 8, 22.5 x 10, 25 x 12

Lateral Raise
10s x 12 x 5, 5, 5, 5, 5

Quick stretch and done
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Coges

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Re: Two Hands Two Feet
« Reply #815 on: March 28, 2016, 06:36:11 pm »
0
28/03/2016- 5am training

Extensive warm up
joint rotations, hanging, skipping, banded ankle stretch, tke's, banded hip flexor

Squat-
bar x 5, 60 x 5, 80 x 3, 90 x 3, 100 x 3

Hang Power Snatch-
40 x 3, 3, 3

RDL-
60 x 3, 80 x 3, 100 x 3, 120 x 1

This may have been just one of those workouts. Everything felt super heavy. Hips were ridiculously stiff.  Had planned to pull from the floor but didn't want to risk with back and did RDLs instead. Squats were bad. Just bad. I haven't been paying a whole lot of attention to stretching/mobility work so I really shouldn't be surprised though.
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Coges

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Re: Two Hands Two Feet
« Reply #816 on: April 03, 2016, 08:42:54 pm »
0
02/04/16- 5.30am
BW - 94.6

Quick warm up

Chins-
bw x 5, 5
+5 x 5, +2.5 x 5, bw x 5

OHP-
bar x 10. 40 x 5
50 x 4, 45 x 5, 40 x 8

DB rows-
30 x 6, 27.5 x 8, 25 x 12

Incline DB Flyes-
12.5 x 12 + 3, 3, 3, 3

Lateral Raise-
10 x 10, 10, 10

Pec & lat stretching.

Felt pretty good during and after this session. Getting some good volume on the chins and was feeling the OHP in all the right places. I've said this before but it's definitely a technique lift for me.
DB rows were far too easy. Will need to bump to at least 35 next time. Maybe more.
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Coges

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Re: Two Hands Two Feet
« Reply #817 on: April 03, 2016, 09:15:45 pm »
0
Woke at 5 this morning for the gym. Hips, lower back and feet were extremely tight and I'm due to squat and DL today. Reset my alarm for 7 and went back to sleep. Will lift later today.

Have been thinking a lot on squatting lately. Still unsure if back squats are going to suit me right now. I still feel far too much tension in the hip flexor/tfl area and it seems they are neither glute nor quad driven. Not ideal.
Some options I'm thinking of is going with front squats and deadlifts exclusively for a while. Or single leg work and deadlifts for a while and reintroduce back/front squats later down the track. I'm only going to be training legs once a week atm anyway. Need to ensure I get full recovery as the knee is still getting some decent swelling going on. Also training Hapkido once a week which is quite explosive and heavy on the legs so that's my other "leg" day I suppose.

Overall goals right now are to drop some bf%, get consistent in the gym, get a significantly stronger core and build some upper body strength and size.
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Raptor

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Re: Two Hands Two Feet
« Reply #818 on: April 04, 2016, 03:05:06 am »
+2
Quote from: LBSS on March 22, 2016, 07:54:09 pm
Quote from: Coges on March 22, 2016, 06:13:52 pm
5am training session

 :uhcomeon:

The only PR I would get out of a 5 AM session would be a length PR on my vomit projectile.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Coges

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Re: Two Hands Two Feet
« Reply #819 on: April 04, 2016, 08:26:18 am »
0
Quote from: Raptor on April 04, 2016, 03:05:06 am
Quote from: LBSS on March 22, 2016, 07:54:09 pm
Quote from: Coges on March 22, 2016, 06:13:52 pm
5am training session

 :uhcomeon:

The only PR I would get out of a 5 AM session would be a length PR on my vomit projectile.

Lol. The biggest issue is when it gets to about 5pm it feels like you trained a few days ago and you really want to go again. Easy to get out of bed at that time if I eat ok and don't really drink much. 
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Coges

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Re: Two Hands Two Feet
« Reply #820 on: April 04, 2016, 08:49:40 am »
0
04/04/16 - 4pm
BW- 94kgs

Quick warm up

Squats-
bar x 10, 60 x 5, 80 x 3
90 x 6, 80 x 8, 70 x 10

Deadlifts-
60 x 5, 100  3, 120 x 6

Leg Press-
2x8@120

Calf Raises-
120 x 12 + 5, 5, 5, 5

Interesting training day. Still undecided on squats and I certainly felt the first drop set at 80 in the TFL area. The set of 10 was way too much like cardio for my liking too.
Deadlifts were decent. 6 reps at 120 is ok for now. Will gradually work back up on this one.
Leg press- was meant to do RPT style for this one and start heavier. It's the first time I've used leg press in about 10 years and had no idea what a decent weight was. Needless to say I'll start a bit heavier next time.

Will give squats a few more weeks and if I'm still not feeling it I'll switch to front squats for a while.
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Mikey

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Re: Two Hands Two Feet
« Reply #821 on: April 04, 2016, 10:52:34 am »
+1
I don't like warming up with the bar for squats or deadlifts. It just feels awkward.
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Leonel

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Re: Two Hands Two Feet
« Reply #822 on: April 04, 2016, 02:15:27 pm »
+1
I'm in a very similar situation regarding the squats. I've injured my hip last year (small labral tear due to a "hip impingement") and have been doing only front squats for months. Now I'm trying to introduce back squats back into my training and I still feel them a tiny bit in my TFL like you said. What helped me a lot is doing a good long warmup including several sets of a mini circuit consisting of different glute activation drills (x-band walks, glute bridges) and I found this video of omarisuf on youtube where he talks about foam rolling the obliques to improve this situation. For me it helped pretty well. Maybe you can give this a try too

https://www.youtube.com/watch?v=7IPBzJwdQ7o
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LBSS

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Re: Two Hands Two Feet
« Reply #823 on: April 04, 2016, 02:37:02 pm »
+2
i've found this sequence to be really helpful with getting hips opened for squats (ignore everything before 1:50):

<a href="http://www.youtube.com/watch?v=JBHzXF-mVjY" target="_blank">http://www.youtube.com/watch?v=JBHzXF-mVjY</a>
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

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Re: Two Hands Two Feet
« Reply #824 on: April 05, 2016, 02:49:28 am »
+1
I did that for a while before my squats, but sometimes it's detrimental. I think I had some hip pain after it or something.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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