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Author Topic: Two Hands Two Feet  (Read 819011 times)

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Coges

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Re: Two Hands Two Feet
« Reply #840 on: April 10, 2016, 07:58:17 pm »
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Quote from: vag on April 10, 2016, 02:06:36 pm
Fair, my main point(s) were to use a kinda verified BMR/TDEE and also not to use the same caloric input every day but adjust it on activity. I see you've got them locked already so it's all fine.
Agree about activity calculators. I only add specific bulky activities. I use 1800-1900 BMR so 2000-2100 TDEE. Then add bulky chunks of calories per activities, my activities are standard so its simple, e.g. 250kcal per hour of normal gym , 500 per hour for GPP gym , 600 per hour for full court bball , 300 per hour for light jogging/shooting around , 500 per hour for tempo/intervals work and so on. Calculating all daily activity from tables, for every little thing you do, is plain stupidity and madness combined :D

Yeah that makes sense. I'm partially retarded/obsessive when I do this stuff so I'm trying to make it as simple as possible. I figure I'll know within 2 weeks whether or not I'm getting any traction and if I need to get more specific.
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Coges

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Re: Two Hands Two Feet
« Reply #841 on: April 11, 2016, 08:04:39 pm »
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11/04/16

Total Cals- 2,522
P- 192g
C- 185g
F-  92g

Missed the macros a little but I'm not too unhappy with the day of eating. No junk which is a good start.
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Coges

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Re: Two Hands Two Feet
« Reply #842 on: April 11, 2016, 08:04:59 pm »
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12/04/16- 5am
BW- 94 (won't measure again till next week)

Chins-
bw x 3, 3
+5 x 6, +2.5 x 6, bw x 5

OHP-
bar x 8, 40 x 3
50 x 6, 45 x 7, 40 x 7

DB Row-
35 x 6, 32.5 x 8, 30 x 10

Incline Flyes-
12.5 x 15 + 3, 3, 3

Lateral Raises-
10 x 15, 11, 11

Some progress from last week. Got the 6 reps I was after on both chins & OHP so will increase the weight  next week. Taking 3 mins rest between working sets on the first three exercises really makes a difference. I have found it hard to sit for so long between sets but getting progress is convincing me quickly.
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Coges

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Re: Two Hands Two Feet
« Reply #843 on: April 14, 2016, 07:48:19 pm »
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12/04/2016
Total Cals- 2,495
P-209
C- 237
F- 70

13/04/2016
Total Cals- 2,847
P- 181
C- 194
F- 137

14/04/2016
60 min fasted walk

Total Cals- 2,526
P- 192
C- 170
F- 96

15/04/2016- 5am

Incline Bench-
bar x 10, 40 x 5
65 x 6, 60 x 8, 55 x 10

Bench-
75 x 4, 67.5 x 6, 60 x 8

Cable Rows-
77 x 12 x 3, 3, 3, 3
(stick with same weight next week)

Incline DB Curls-
15 x 4, 12.5 x 6, 10 x 8
(reduce weight next week- or preferably switch to BB curls)

Skull Crushers-
35 x 10, 10, 8
(for some reason at the exact time I went to do tri pushdowns the four stations were all being used. look over 2 mins later and it's all clear)

Focus here is on building the incline bench and I felt strong. I think my all time max on incline is 75 x 5 which was a shaky 5 at the time. Feels like it's building nicely though.

*Have miscalculated a few days worth of food and have ended up being a bit over. Not to worry. Will just reduce a bit more from here on in.
« Last Edit: April 15, 2016, 12:50:17 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #844 on: April 14, 2016, 07:57:42 pm »
+1
In other news, it seems I'm playing ball again.... :D

Was speaking yesterday to the guy who runs the team I used to play for and they've got 2 teams going on for the next season that starts in 5 weeks. They've got a decent squad and it looks like I will rotate in and potentially play 3 of every 4 weeks which should be ok. As much as I've tried to finally quit ball and focus on other things it always seems to drag me back in. Going to see if I can run ball and Hapkido at the same time and see how the body holds up. 

So...I've got about 5 weeks to make sure the body is good to run.
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maxent

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Re: Two Hands Two Feet
« Reply #845 on: April 14, 2016, 11:28:45 pm »
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^good stuff.
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Training for balance in GPP and SPP.

Coges

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Re: Two Hands Two Feet
« Reply #846 on: April 15, 2016, 12:05:04 am »
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Quote from: maxent on April 14, 2016, 11:28:45 pm
^good stuff.

Mate it's hearing guys like you talk about playing and wanting to improve that generally gets me back in the basketball frame of mind. I've also been hanging to jump lately which is generally a good sign for me.
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Coges

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Re: Two Hands Two Feet
« Reply #847 on: April 17, 2016, 08:41:59 pm »
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18/04/16
BW- 93.1

Going down despite some questionable eating over the weekend. I'm not straying too far from the plan though which is something though. Would like to get down to 90ish prior to playing ball just to give the joints some relief.

Have also been reading the Kelly Starrett book Ready to Run the last few days. I like the idea of running and if I can do it more pain free then I'm definitely in. One big takeaway already is neutral foot position. I've been paying attention to this lately and while I'm not exactly duck walking there's a definite turn out of the toes when I walk and stand. Am consciously working on correcting this one. 
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Raptor

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Re: Two Hands Two Feet
« Reply #848 on: April 18, 2016, 03:17:04 am »
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Quote from: Coges on April 17, 2016, 08:41:59 pm
Have also been reading the Kelly Starrett book Ready to Run the last few days.

Is it a good read?
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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

LBSS

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Re: Two Hands Two Feet
« Reply #849 on: April 18, 2016, 09:34:10 am »
+2
be careful with kelly starrett. he's full of great information and exercises, but he's also a postural purist: it's easy to come away from his videos and books thinking that if you can't do things with what he deems to be platonically ideal form, you're putting yourself in danger or at least not measuring up. there's no evidence to support that, at all.

i've posted this review of "becoming a supple leopard" before, but it bears re-posting: http://www.exercisebiology.com/index.php/site/articles/becoming_a_supple_leopard_by_kelly_starrett_book_review/.
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Raptor

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Re: Two Hands Two Feet
« Reply #850 on: April 18, 2016, 09:37:37 am »
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Agreed. Still, you can learn a lot from him. He has that fake-crossfit face, though, to me at least.
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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 #851 on: April 18, 2016, 09:48:49 am »
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Quote from: Raptor on April 18, 2016, 03:17:04 am
Quote from: Coges on April 17, 2016, 08:41:59 pm
Have also been reading the Kelly Starrett book Ready to Run the last few days.

Is it a good read?

I'm about a third in so far and it makes sense. It's still got the postural stuff from supple leopard but it's also got heaps of stuff that's been put out before by guys like Kelly Baggett. Become forefoot dominant, engage glutes, rely less on massive spongy shoes, etc. The "mobilisations" so far are general common ones. Couch stretch, etc. I'll post up a more detailed review once I've finished it.
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Coges

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Re: Two Hands Two Feet
« Reply #852 on: April 18, 2016, 09:51:11 am »
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Quote from: LBSS on April 18, 2016, 09:34:10 am
be careful with kelly starrett. he's full of great information and exercises, but he's also a postural purist: it's easy to come away from his videos and books thinking that if you can't do things with what he deems to be platonically ideal form, you're putting yourself in danger or at least not measuring up. there's no evidence to support that, at all.

i've posted this review of "becoming a supple leopard" before, but it bears re-posting: http://www.exercisebiology.com/index.php/site/articles/becoming_a_supple_leopard_by_kelly_starrett_book_review/.

Yes I remember that article. The posture/sitting stuff is more about shortening the hip flexors and creating a less than ideal running form than about creating a dangerous postural environment so far.

It's funny though. i've been paying attention to my feel and trying to remain neutral and my glutes are certainly more active. Maybe just an awareness thing that I'm thinking about it more but the hips definitely feel more on cue than before. I had a look around when I was picking up my son from school today and the amount of people who stood with their feet out at 45 degrees is amazing.
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Raptor

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Re: Two Hands Two Feet
« Reply #853 on: April 18, 2016, 09:56:35 am »
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Feet at 45? Sounds like a hamstring imbalance of some sort. I remember when Nightfly use to have it and we talked about this very issue with Lance back then.
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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 #854 on: April 18, 2016, 10:13:12 am »
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Quote from: Raptor on April 18, 2016, 09:56:35 am
Feet at 45? Sounds like a hamstring imbalance of some sort. I remember when Nightfly use to have it and we talked about this very issue with Lance back then.

Next time you're out in public just take notice of how people stand and walk. It's truly weird.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky
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