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Author Topic: Two Hands Two Feet  (Read 818315 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1320 on: February 22, 2017, 05:26:03 pm »
0
Haha @adarq. I have a fairly wide variety of music on my old ipod which I use for training and I just couldn't resist this one. I'm glad someone else gets my humour.

Yeah the knee pain was pretty bad at the time but I squatted again last night and all good so far.

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Coges

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Re: Two Hands Two Feet
« Reply #1321 on: February 22, 2017, 05:46:56 pm »
+1
22/02/17-
Training time- 9pm
bw- 90.2
Injuries- none
Soreness- high in left ham (underbutt area)

Warm up-
banded ankle dorsiflexion, banded hip flexor, monster walks

A)Hang Clean-
bar x 5, 40 x 5
Power Clean-
60 x 5, 80 x 1

B1)Squat-
60 x 5, 80 x 5, 100 x 3, 120 x 1,
belted- 130 x 3

B2) Tuck Front Lever- x 5s x 5

B3) Planche Lean- x 10s x 5

Pigeon stretch, HF stretch

Interesting workout. Was a late one so didn't plan to go for too long but got some good value and feedback. PC of 80kg was kind of easy which is nice. My technique is still off here though and I'll have to do some research. Had planned on doing squats at 125 for 4 but they felt so good early on. Really god my technique locked in. Feet screwed in and some nice speed. Could have potentially pushed for a 4th rep but didn't see the point in overextending.

Video'd lever and planche work. On the levers I'm getting some decent extension and I definitely felt this in the lats. Not able to hold for long but it's promising at least. Noted that on planche leans I'm letting my scaps wing which is a problem I've had for a while. Any suggestions on exercises for scap control?

On another note I have not had alcohol, refined sugar (biscuits, chocolate, ice cream, etc) or junk food (fast food, chips, etc) for over 2 weeks now. This has always been my issue and I have had unhealthy relationships with food in the past. I'm definitely noticing the difference in how I feel and how I'm looking. It's also funny how easy it has become to not have these foods. Like super easy. Even getting off the alcohol has been easy. It doesn't even register on the needs scale now. 
« Last Edit: February 22, 2017, 05:54:17 pm by Coges »
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LBSS

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Re: Two Hands Two Feet
« Reply #1322 on: February 23, 2017, 12:31:18 am »
+1
my friend the yoga teacher has a client with a winged scapula. asked her just now. she's had some success with band-resisted scap protractions (https://www.youtube.com/watch?v=0mSAeOOaAuc) and scap presses (https://www.youtube.com/watch?v=cqr4ghqgWS4). weak serratus anterior is a contributing factor to winged scap and both of those target it.

also she obviously knows some good yoga positions for strengthening/increasing awareness and control around shoulder. specifically:
-holding plank (we did this this morning, with the cue to press the floor away from you)
-rotating through side planks
-chaturanga dandasana
-cobra
-locust
-crow and side crow
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Coges

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Re: Two Hands Two Feet
« Reply #1323 on: February 23, 2017, 04:38:00 am »
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Quote from: LBSS on February 23, 2017, 12:31:18 am
my friend the yoga teacher has a client with a winged scapula. asked her just now. she's had some success with band-resisted scap protractions (https://www.youtube.com/watch?v=0mSAeOOaAuc) and scap presses (https://www.youtube.com/watch?v=cqr4ghqgWS4). weak serratus anterior is a contributing factor to winged scap and both of those target it.

also she obviously knows some good yoga positions for strengthening/increasing awareness and control around shoulder. specifically:
-holding plank (we did this this morning, with the cue to press the floor away from you)
-rotating through side planks
-chaturanga dandasana
-cobra
-locust
-crow and side crow

Good stuff thanks for that mate. Will look into those.
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Coges

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Re: Two Hands Two Feet
« Reply #1324 on: February 26, 2017, 08:57:48 pm »
+1
No training over the weekend. Spent about 11 hours in the garden basically doing hard labour removing trees and digging. Shoulders and hands took the brunt of the work and didn't feel like training would be of much benefit to me at that point. Back into it tonight. 
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LBSS

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Re: Two Hands Two Feet
« Reply #1325 on: February 27, 2017, 01:29:29 am »
+2
Quote from: Coges on February 26, 2017, 08:57:48 pm
No training over the weekend. Spent about 11 hours in the garden basically doing hard labour removing trees and digging. Shoulders and hands took the brunt of the work and didn't feel like training would be of much benefit to me at that point. Back into it tonight.

heavy yard work is the best shit. owning a place with a proper yard is a goal down the line for many reasons, but being able to plant and prune and chop and all that is one.
« Last Edit: February 27, 2017, 01:32:43 am by LBSS »
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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

Coges

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Re: Two Hands Two Feet
« Reply #1326 on: February 27, 2017, 05:48:46 am »
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Quote from: LBSS on February 27, 2017, 01:29:29 am
Quote from: Coges on February 26, 2017, 08:57:48 pm
No training over the weekend. Spent about 11 hours in the garden basically doing hard labour removing trees and digging. Shoulders and hands took the brunt of the work and didn't feel like training would be of much benefit to me at that point. Back into it tonight.

heavy yard work is the best shit. owning a place with a proper yard is a goal down the line for many reasons, but being able to plant and prune and chop and all that is one.

It's quite a zen experience creating your own garden and then being able to sit an enjoy it is great.

I did have a few moments of sparta style kicking down half chopped trees though  :ninja:
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Coges

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Re: Two Hands Two Feet
« Reply #1327 on: February 27, 2017, 05:53:20 am »
+3
27/02/17

Scap & shoulder warm up

A1) Incline Bench-
bar x 10, 40 x 5, 60 x 3, 70 x 1, 80 x 2  :personal-record:

A2) DB Row-
15 x 10, 20 x 10, 25 x 10, 35 x 8, 35 x 8

Hollow Body Plank
30s on/30s off x 4

Not too much time again tonight. Got some shi da pan stretching in this morning but my hams weren't feeling the love so I pulled the plug. Was hot as here today so flexibility is all good tonight. 80 x 2 is a PR and would have loved to do a few more sets but time caught me. Went swimming with the kids though so a nice cool off was well worth it.
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Coges

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Re: Two Hands Two Feet
« Reply #1328 on: February 28, 2017, 08:44:10 pm »
+1
28/02/17

Last workout of summer.

Warm up-
scap push ups, btn band pull apart, whippet, banded shoulder dislocates (tucking the ribs had a huge difference here)
wrist prep
bodyline ex- 30s in each pos/30s rest x 1- hollow body plank, side plank (each side), reverse plank, hollow body hold

CTW handstand-
30s on/60s off x 3

Tuck FL-
10s x 5

RTO support-
20s x 5

HF & ham stretches

Had a breakthrough on FL today. Getting more of a hollow position was possible and made a huge difference. Seems like it should have been there all along but the awareness is slowly coming.
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Coges

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Re: Two Hands Two Feet
« Reply #1329 on: March 01, 2017, 11:20:00 pm »
+3
88.9 this morning. Weight has been coming down without even trying the last 3 weeks. Onto something with the whole no junk food and limiting alcohol thing. I've also been eating as much as I want too.
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Coges

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Re: Two Hands Two Feet
« Reply #1330 on: March 05, 2017, 06:17:40 pm »
+1
05/03/2017

Surprised it's been 5 days since my last workout and 11 days since I've squatted. Hasn't felt like it at all.

Warm up-
Ankle, hip flexor and calf warm up
Monster walks (glutes pumped and ready to go)

A1) Squats
bar x 10, 60 x 5, 90 x 3, 110 x 1
belted- 120 x 1

A2) Handstand entries x 4 x 5
A3) Tuck FL x 10s x 5

B1) Deadlift
60 x 5, 90 x 5, 110 x 3, 130 x 2

B2) Bridge push ups x 5 x 4
B3) Planche Lean x 10s x 4

Pike and pancake stretches to finish.

Was a weird workout. Squats felt great initially and then felt weak. No surprises given the length of time between sessions but I feel the jump from 60 to 90 to 110 was too great. I usually go 60-80-100 then up from there. Deadlifts felt good and bad too. I like the idea of getting some consistency here and building both these up again, especially deadlifts.

The bodyweight stuff was pretty good. I really concentrated getting stable on the tuck front lever even though I brought the tuck a bit closer.  Seeing someone else do them recently I realised that I was trying to progress to quickly. Bridge push up was easy although doing them too quickly makes me dizzy. Planche lean was great. Got some good scap positioning on these.

Pike and pancake stretching were quite good. The heat helped. My hams were super tight at the start of the pike and it was kind of weird during the pancake where I stretched towards each leg rather than down the middle that there was no tightness in the hams at all in this period. Also, during the pancake I was able to pull myself into and end of range position using my legs, hold it till the tightness subsided (maybe 10-20s) and then go a bit further.
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Coges

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Re: Two Hands Two Feet
« Reply #1331 on: March 06, 2017, 06:18:57 pm »
0
06/03/2017

Warm Up-
Scap: scap push ups, btn pull aparts, whippet, banded dislocates
Wrists: using different positions for 4-5 breaths each constantly rotating
Bodyline circuit: plank, side, back plank, side, hollow body x 30s each in a row

A1) Ring Dips (3 sec ecc)-
bw x 3, 3, 3, 3

A2) Chins (3 sec ecc)-
bw x 3, 3, 3, 3

A3) Cuban Rotations
10 x 10, 10, 10, 10

B1) Klokov Press- 20kg x 10, 10
B2) DB Rear Delt Flye- 5kgs x 15, 15

Nice and quick one. Followed up later by some foam rolling and mobility work. Shoulders are getting gunky so spent some extra time there and in the lats.
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Coges

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Re: Two Hands Two Feet
« Reply #1332 on: March 07, 2017, 06:51:39 am »
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07/03/2017

Warm Up-
Scap: scap push ups, btn pull aparts, whippet, banded dislocates
Wrists: completely forgot to do these
Bodyline circuit: plank, side, back plank, side, hollow body, arch x 30s each in a row

Handstands (against wall)
30s on/30s off x 4 (the shoulder pump is real!!!)

Tuck FL-
10s x 4
Planche Lean-
10s x 4

RTO Support-
x 20s x 2
False Grip Hang (inverted row position)
x 20s x 2

Emmet Louis front fold protocol-
Calf Release-
Foot straight x90sec, 30deg inward x90sec, 30deg outward 90sec
Stride Stance Good Morning-
3 sets x 10 reps with a 15s isometric hold on final rep
Jefferson Curl
2×10 @ 10kg with 15s hold on final rep.

Experienced some outer knee pain during J curls and the last few reps of the good mornings. Got some overall nice compression going on though and otherwise this felt great.
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Coges

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Re: Two Hands Two Feet
« Reply #1333 on: March 07, 2017, 06:02:18 pm »
+4
Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.
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Mikey

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Re: Two Hands Two Feet
« Reply #1334 on: March 07, 2017, 11:28:57 pm »
+1
Quote from: Coges on March 07, 2017, 06:02:18 pm
Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!
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