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Author Topic: Two Hands Two Feet  (Read 818106 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1185 on: October 28, 2016, 05:38:14 pm »
+3
29/10/16 - 7pm
bw 92.5

Squats-
bar x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 3, 135 x 1, 140 x 1

Had little time tonight but got the important stuff done. My single at 135 went up pretty easy even with too much forward lean so figured I'd try 140. Went up ok too with better form but was definitely hard without being a grinder. Am nearing all time PR territory although with a belt this time. All time PR is 145 and a suspect depth 150 both beltless. Looks promising that I'll be passing both of those shortly. 

Due to squat 132.5 x 4 and 120 x 7, 7 on Monday. This could get interesting. 

Bodyweight is hovering between 91-92. Not making any drastic moves but still getting it back towards and then under 90 is the goal.

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Leonel

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Re: Two Hands Two Feet
« Reply #1186 on: October 28, 2016, 11:41:03 pm »
+1
Damn that single looked smoth and pretty fast too. Adding 10kg to your 122.5 x 4 from last week? How is that even possible?! Strong! :ibsquatting: :ibsquatting:
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Coges

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Re: Two Hands Two Feet
« Reply #1187 on: October 29, 2016, 12:16:51 am »
0
Quote from: Leonel on October 28, 2016, 11:41:03 pm
Damn that single looked smoth and pretty fast too. Adding 10kg to your 122.5 x 4 from last week? How is that even possible?! Strong! :ibsquatting: :ibsquatting:

Thanks mate. It felt really good. Like it was hard but I felt strong enough to push through it.

Haha. We'll see. I had 2 reps at 130 last week so not totally unchartered but will be a test that's for sure. 
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Coges

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Re: Two Hands Two Feet
« Reply #1188 on: October 30, 2016, 08:17:33 pm »
+1
30/10/2016- 4pm

Track Day 1
0) 3xstrides
1) SL Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Rev Walking Lunge with posterolateral Reach x10
6) straight Leg skip
7) Rudiment Hops (all legs)
8) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alt leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint   
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint
16) 2x3x100m 1x3x100m sprint

Gave the new shoes a run. They were great. Felt super springy and running on top of the ground for the 20s and 40s. Legs got tired quickly though and I just didn't have it in me to do the second set of 100s. Felt like it'd lead to some stupid injury. Kind of concerning looking at my speeds. You can see the 20s, 40s, 60s and 100s all distinctly. Not sure at what point I should hit top speed but I seem to be hitting it somewhere between after 60m. I thought I would be hitting it a bit earlier:


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Coges

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Re: Two Hands Two Feet
« Reply #1189 on: October 31, 2016, 03:45:08 am »
+5
31/10/2016- 5pm
 
Happy Halloween Mutherfuckers!!!

Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 132.5 x 4  :personal-record:, 120 x 7  :personal-record:, 120 x 7 

Slant bench leg raise-
bw x 8, 8

Ring Chins-
bw x 3, 3, 3

OHP-
bar x 10, 30 x 5, 5

Pretty stoked about today's squats. Was thinking about this set far more than I should have and it worried me coming off the sprints from yesterday. Legs slightly fatigued but nothing to write home about and as soon as I put 132.5 on my back I knew I had it. The 120 for 7s though were a bitch and I was lightheaded after both sets. 

A light re-entry into upper body work. Felt the shoulder on pretty much everything but I'm now taking the approach of careful amounts of stress rather than nothing at all as it's been well over 2 months since I did upper body stuff. Feels good now though.

132.5 x 4


 2nd set of 120 x 7
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adarqui

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Re: Two Hands Two Feet
« Reply #1190 on: October 31, 2016, 04:28:56 pm »
+1
Quote from: Coges on October 31, 2016, 03:45:08 am
31/10/2016- 5pm
 
Happy Halloween Mutherfuckers!!!

passing out candy to little rugrats while dodging mosquitos.. not my favorite holiday.. lulz!!

happy halloween mayne.


Quote
Squats-
bar x 10, 60 x 5, 90 x 3, 115 x 1
belted- 132.5 x 4  :personal-record:, 120 x 7  :personal-record:, 120 x 7 

Slant bench leg raise-
bw x 8, 8

Ring Chins-
bw x 3, 3, 3

OHP-
bar x 10, 30 x 5, 5

Pretty stoked about today's squats. Was thinking about this set far more than I should have and it worried me coming off the sprints from yesterday. Legs slightly fatigued but nothing to write home about and as soon as I put 132.5 on my back I knew I had it. The 120 for 7s though were a bitch and I was lightheaded after both sets. 

A light re-entry into upper body work. Felt the shoulder on pretty much everything but I'm now taking the approach of careful amounts of stress rather than nothing at all as it's been well over 2 months since I did upper body stuff. Feels good now though.

132.5 x 4


 2nd set of 120 x 7


sick work on those PR's.. those sets looked solid as usual.
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Coges

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Re: Two Hands Two Feet
« Reply #1191 on: October 31, 2016, 07:13:46 pm »
0
^^^ Thanks mate. For some reason these sets were important to me.
Going to slow the progress a bit from here. Have been making massive jumps each week (10kg) so will slow that right down and milk some of these gains for a while prior to stalling.

And yeah I don't mind halloween. My kids love it which is the cool part.

Nov 1 deadline for bw is here. Weighed in at 93 this morning. Had pizza and cheesecake last night (both homemade) so no surprises I'm not lighter.



Also, I wonder how much difference my upper back is making to my squat progress. My left side has been significantly weaker for years and is now getting stronger and stronger. Could be something to that.
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Coges

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Re: Two Hands Two Feet
« Reply #1192 on: October 31, 2016, 09:04:57 pm »
0
1/11/16- 10.30am
bw- 93

Went to the track with the family and while my wife did her track session I did some jumps. Before that we did a few 100s together.

Jump Circuit-
1x10 vertical jumps
2x5 SL Vertical jumps (each leg)
2x3 max vertical jumps
3x5 repetitive jumps
T0ddday method- 3x1 step, 3x2 step, 3x3 step jumps
10 5 x penultimate jumps
(single leg 1 step)
10 5 xSL max jumps

Jumps were interesting. Some felt great, others not so much. Especially the single leg stuff. Felt awkward. Not sure if volume over the last few days has affected it but I felt "heavy". Still good to get it done.

Daily mob circuit to come later.
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Coges

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Re: Two Hands Two Feet
« Reply #1193 on: November 02, 2016, 05:47:57 am »
0
2/11/16 - 4.30 pm
Bw - 93

SMR,  stretching, dynamic warm up

Squats
Bar x 10, 60 x 5, 80 x 3, 100 x 5,
Belted - 120 x 3, 142.5 x 1

Deadlifts
60 x 5, 100 x 5, 120 x 3, 130 x 1

Decline ab curl
10 x 15, 15

Push press
40 x 3, 3

Squats felt great. Warm up definitely helped.
Deadlifts were shit. Forearm and wrist is strained from hitting it on rim last week. Swollen and killing me. Used straps above 120 but just didn't work. 130 was ridiculously hard.

Push press no good either. Shoulder is hit and miss. Getting an x-ray and ultrasound on Friday just to rule out anything more sinister.

Still need to do more work on food intake and more mobility type stuff.

Planning to slow the progress on the squats to aim for 150 at end of November and fingers crossed 160 by the end of the year.
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Leonel

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Re: Two Hands Two Feet
« Reply #1194 on: November 02, 2016, 11:20:33 am »
+1
Killing it on the squats man! Hope your shoulder heals up.
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Coges

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Re: Two Hands Two Feet
« Reply #1195 on: November 02, 2016, 06:41:19 pm »
0
Quote from: Leonel on November 02, 2016, 11:20:33 am
Killing it on the squats man! Hope your shoulder heals up.

Thanks mate. I feel great about them. I'm motivated and have some decent momentum now which is the key for me.

Shoulder isn't bad 95% of the time. Just can't do much pressing. Will look to include some neutral grip DB pressing and see how that goes.
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Coges

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Re: Two Hands Two Feet
« Reply #1196 on: November 02, 2016, 06:44:12 pm »
0
Bodyweight of exactly 93 this morning. Going to revise my sub 90 goal to Christmas time. That gives me 6-7 weeks so 0.5kg per week. Don't want to fuck up my current momentum by doing something stupid.

Also, right forearm is pretty bad right now. Note to self, no deadlifting till it's better.
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LBSS

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Re: Two Hands Two Feet
« Reply #1197 on: November 03, 2016, 01:51:55 am »
+1
Quote from: Coges on November 02, 2016, 06:44:12 pm
no deadlifting till it's better.

smart.
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Coges

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Re: Two Hands Two Feet
« Reply #1198 on: November 03, 2016, 01:56:33 am »
0
Quote from: LBSS on November 03, 2016, 01:51:55 am
Quote from: Coges on November 02, 2016, 06:44:12 pm
no deadlifting till it's better.

smart.

Smart but sad. I love deadlifting.
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Coges

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Re: Two Hands Two Feet
« Reply #1199 on: November 04, 2016, 07:46:57 am »
0
04/11/16 6pm
Bw 83

Dynamic warm up

Squats
Bar x 10, 60 x 5, 90 x 3, 110 x 3,
Belted- 130 x 1, 1, 1

SL DL to press
10 x 6, 6 each side

Decline leg raise
Bw x dnd

NG Incline dB press
16 x 10, 10

DB row
16 x 10, 10

Had the ultrasound and x-ray on the shoulder this morning. Ultrasound picked up a few things but now just have to wait for report. Hoping just normal wear and tear. I do know that if I do heaps of smr and stretching it's pretty good so now just have to get that in the routine.

Squats felt ok. Thought they'd be more explosive but they were still pretty good.
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