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Author Topic: Two Hands Two Feet  (Read 819001 times)

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Coges

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Re: Two Hands Two Feet
« Reply #885 on: May 02, 2016, 06:53:30 am »
0
Quote from: adarqui on May 02, 2016, 02:11:29 am
I second LBSS & raptor; aggressive arm swing.

and more aggressiveness in the runup would probably help, but, you're also jumping at a wall.. that's enough to subconsciously slow you down I imagine. Any way you could jump @ something else? maybe bball hoop/backboard/rim? You can get more accurate measurements against a wall, using tape and such.. but, it also causes some inhibition in the runup/plant/jump.

nice tho, hope to see some great results over the summer.

pc!

Yeah that's a good point. I was definitely jumping into the wall on the running jumps which was awkward. I was just there and figured I'd test before I started training but have plenty of courts near me that I can use next time.
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Coges

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Re: Two Hands Two Feet
« Reply #886 on: May 02, 2016, 07:07:05 am »
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Quote from: Leonel on May 02, 2016, 03:59:30 am
How is your knee able to cope with this kind of stress... I thought that you had a pretty good plan how you want to go about "rebuilding" your whole body and focus on losing weight, getting more fit etc. and now all of a sudden you're doing depth jump and jump squats twice a week and heavy squat singles eventhough you wanted to work on improving your overall squatting/movement patterns. When you ask me all this is just asking for another injury... going into such a program pretty much unprepared and kinda hurt. Besides that you're doing depth jumps from a 23" box when your max svj is 21". I don't know if I would call these athletic/strength levels intermediate to be honest.

Mate good point. I may have unintentionally mislead you though. I wrote depth jumps instead of depth drops by mistake. The guidelines I have for the depth drops was your highest running vert which for me is 24 so it's right in that range.

As far as squatting and movement patterns are concerned you are completely right. I desperately want to improve them. I squatted 110 for an easy single on Saturday. I squatted for 8 singles at 100 today which was again pretty easy. I am super conscious of the movement and enforcing good patterns.

Tbh I have lost nearly 6kg since December and just under 4 in the last month so I'm well on my way. In my meeting with the surgeon back in Feb he said that I could go back to doing whatever I was doing previously but had to avoid heavy loading of the legs 2 days in a row. I decided to take a more cautious approach to ensure my long term viability. The main thing I will do is go by feel. If the knee flares up I'll back it off. If not then I'm good to go.
« Last Edit: May 02, 2016, 07:09:51 am by Coges »
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #887 on: May 03, 2016, 01:07:43 am »
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Holy glute soreness!!! Assuming BSS are to blame. Feeling good though. Little to no knee soreness after yesterdays training which is a great sign.

I have had a lot of hip flexor/tfl soreness lately and I believe I finally figured out the issue. More to the point I noticed last week that I have been slipping back into some serious anterior pelvic tilt. Just adjusting that as I go has made a huge difference to my hip soreness and flexibility.
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Raptor

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Re: Two Hands Two Feet
« Reply #888 on: May 03, 2016, 02:30:45 am »
+3
Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.
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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

maxent

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Re: Two Hands Two Feet
« Reply #889 on: May 03, 2016, 03:18:47 am »
+2
Quote from: Raptor on May 03, 2016, 02:30:45 am
Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.

Yeah that's interesting. I have the same experience with BSS - years back when I tried them -- wicked glute DOMS. Which makes me think i may have missed a trick in not trying doing BSS while focusing on PC redevelopment this year. But will revisit. Next year i want glutes so big you can see them from the front. Or however the lyric goes :P
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Training for balance in GPP and SPP.

Raptor

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Re: Two Hands Two Feet
« Reply #890 on: May 03, 2016, 03:39:36 am »
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Absolutely. Go for it. Heck, I would even use them as main lifts.
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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 #891 on: May 03, 2016, 07:19:00 pm »
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I swear my knees feel more stable after doing them but it may be too early to tell. Definitely more aware of glutes and hams. Was resting in a bw squat last night and could feel glutes and hams the entire time.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #892 on: May 03, 2016, 07:25:06 pm »
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04/05/16- 5am
BW- 91.4

Warm Up-
Skipping, shoulder dislocations

Incline Bench-
Bar x 15, 40 x 5, 50 x 3
72.5 x 3, 67.5 x 4, 60 x 6

Bench-
70 x 4, 60 x 8

Cable Rows-
77 x 12 + 3, 3, 3

This morning completely sucked!!! Felt pretty good when I got up but got to the gym and was tripping over the skipping rope way more than usual and just felt out of it. Couldn't get upper back tight on bench and definitely missed a few reps on incline which has been progressing ok. Was meant to do curls, tri pushdowns and some cardio but I cracked it and went home and back to bed. Was back in bed by 6am but probably only got another 15 mins of sleep. Have had disrupted sleep the last few weeks with the kids. Will aim to get more and up my protein intake and see if that makes a difference.

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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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Coges

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Re: Two Hands Two Feet
« Reply #893 on: May 04, 2016, 02:56:11 am »
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Quote from: Raptor on May 03, 2016, 02:30:45 am
Reiterating this for the 100th time - the dumbbell BBS I found out to be the BEST glute-soreness-giving exercise in existence, to me. Absolutely tremendous glute soreness. Not sure why, but it is like that.

Have you found the glute soreness to be productive though? As in does it translate into gains either in strength or muscle? Or is it just a pain in the ass  ;D (pun intended).
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Raptor

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Re: Two Hands Two Feet
« Reply #894 on: May 04, 2016, 03:37:30 am »
+1
I can't respond in any way. Impossible to determine. At least you know "something" is happening in the glutes, some metabolic stress or whatever.

I used to jump well with glute soreness because feeling that pain would make me more aware of the glutes and was able to better squeeze them voluntarily, because I would get some feedback on the amount of tension I could generate.
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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

gukl

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Re: Two Hands Two Feet
« Reply #895 on: May 04, 2016, 09:13:06 am »
+2
if nothing else, having mega sore glutes is cool because it makes you conciously aware of their activation all the way through the day, from getting out of bed to hitting the squat rack...and glute activation is always welcome.

like when i have sore VMOs, my knee's always feel better
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Coges

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Re: Two Hands Two Feet
« Reply #896 on: May 04, 2016, 08:04:47 pm »
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Maybe that's the secret sauce. Aside from any strength gains you get that awareness that's required for everything.

Hey gukl, what's the thing that gives you VMO soreness the most?
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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gukl

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Re: Two Hands Two Feet
« Reply #897 on: May 04, 2016, 08:30:22 pm »
+1
Quote from: Coges on May 04, 2016, 08:04:47 pm
Maybe that's the secret sauce. Aside from any strength gains you get that awareness that's required for everything.

Hey gukl, what's the thing that gives you VMO soreness the most?

probably deep high rep high bar squats!
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Raptor

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Re: Two Hands Two Feet
« Reply #898 on: May 05, 2016, 02:25:46 am »
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What about front squats or leg presses? (high volume)

In fact, it came into my mind right now to do partial ROM leg presses, but the other way around - from full depth to parallel and back to full depth. I wonder what would happen in terms of soreness and where.
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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

gukl

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Re: Two Hands Two Feet
« Reply #899 on: May 05, 2016, 04:57:32 am »
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Quote from: Raptor on May 05, 2016, 02:25:46 am
What about front squats or leg presses? (high volume)

In fact, it came into my mind right now to do partial ROM leg presses, but the other way around - from full depth to parallel and back to full depth. I wonder what would happen in terms of soreness and where.

front squats yea - 10+ reps on front squats are super uncomfortable though. 'cyclist squats' with heels really elevated are good also. and then with all the squat variations you can do 1 and 1/3 squats which is basically as you describe the partial leg press.
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