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Coges

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Re: Two Hands Two Feet
« Reply #1500 on: November 21, 2017, 06:58:04 pm »
+2
Quick and dirty post with some training and some goals going forward. Am committing to the Tactical Barbell program for the next however long. Want it to be at least a year. I would love to program things for myself but I don't have the cognitive capacity nor the time to do it/myself justice. The TB program is solid, based around increasing a few key lifts and includes plenty of options for getting fit AF along the way. I'm working on a slow gains approach. Will be using training maxes for my key lifts and

Strength training- basic wave over 6 weeks building from 70% to 95% and then testing in week 7. Rinse and repeat. Going to be squatting, benching and chinning for the most part with accessories thrown in every now and then.
Cardio- mainly running. Both road work and getting back to the track. Also adding back in some boxing/kickboxing now that the hand is basically healed.

Goals by Nov 2018-
Squat- 160+
Bench- >100.
Deadlift- 200+
5k <20m
2k- 6min

They're pretty similar to a lot of other goals. I think I've found the right way to make them happen this time.

Starting maxes-
Squat- 100
Bench- 80
Deadlift- 115
5k- ?
2k- ?
« Last Edit: November 21, 2017, 07:01:14 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1501 on: November 21, 2017, 07:00:18 pm »
+1
20/11/17

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 5, 5

Bench-
bar x 10, 40 x 5, 60 x 5, 5, 5

Chins-
bw x 6, 5, 4

Plank & Shank-
30s each x 3

10m Stretching

22/11/17

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 1 (left lower back pain- lack of stretching the last couple of days)

Bench
bar x 10, 40 x 5, 60 x 5, 5, 5

Chins-
bw x 6, 5, 4

Plank & Shank-
30s each x 3

10m Stretching
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Coges

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Re: Two Hands Two Feet
« Reply #1502 on: November 26, 2017, 03:31:10 pm »
0
27/11/2017
Strength sessions- 80% week

Warm up- hanging, hip flexor stretches, banded shoulder & scap stuff, monster walks

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

Bench-
bar x 10, 40 x 5, 40 x 3, 67.5 x 5, 5, 5

Pull Ups-
bw x 5, 5, 4

Plank & Shank-
40s each x 3 (no rest)

Done. Light stretching and lacrosse ball once home.
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Coges

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Re: Two Hands Two Feet
« Reply #1503 on: November 27, 2017, 05:51:04 pm »
+2
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.
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adarqui

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Re: Two Hands Two Feet
« Reply #1504 on: November 27, 2017, 08:21:01 pm »
+1
Quote from: Coges on November 27, 2017, 05:51:04 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!
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Coges

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Re: Two Hands Two Feet
« Reply #1505 on: November 27, 2017, 10:32:21 pm »
+1
Quote from: adarqui on November 27, 2017, 08:21:01 pm
Quote from: Coges on November 27, 2017, 05:51:04 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.
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Coges

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Re: Two Hands Two Feet
« Reply #1506 on: November 27, 2017, 10:49:18 pm »
0
Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert
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adarqui

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Re: Two Hands Two Feet
« Reply #1507 on: November 27, 2017, 10:57:12 pm »
0
Quote from: Coges on November 27, 2017, 10:32:21 pm
Quote from: adarqui on November 27, 2017, 08:21:01 pm
Quote from: Coges on November 27, 2017, 05:51:04 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Quote from: Coges on November 27, 2017, 10:49:18 pm
Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:
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Coges

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Re: Two Hands Two Feet
« Reply #1508 on: November 27, 2017, 11:27:54 pm »
+1
Quote from: adarqui on November 27, 2017, 10:57:12 pm
Quote from: Coges on November 27, 2017, 10:32:21 pm
Quote from: adarqui on November 27, 2017, 08:21:01 pm
Quote from: Coges on November 27, 2017, 05:51:04 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Quote from: Coges on November 27, 2017, 10:49:18 pm
Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).
Where do I find this Adarq strava group??? haha
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Coges

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Re: Two Hands Two Feet
« Reply #1509 on: November 28, 2017, 06:23:21 pm »
+1
29/11/2017
Strength session- 80% week

Warm up- hanging, hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 5, 80 x 5, 5, 5 (found my form during and depth the 2nd and 3rd sets- happy days)

Bench-
bar x 10, 40 x 5, 40 x 3, 67.5 x 5, 5, 5

Pull Ups-
bw x 5, 5, 3

Leg Raises- got 4 reps in and my lower back wasn't having it. Shelved for another day.
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adarqui

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Re: Two Hands Two Feet
« Reply #1510 on: November 28, 2017, 07:47:29 pm »
0
Quote from: Coges on November 27, 2017, 11:27:54 pm
Quote from: adarqui on November 27, 2017, 10:57:12 pm
Quote from: Coges on November 27, 2017, 10:32:21 pm
Quote from: adarqui on November 27, 2017, 08:21:01 pm
Quote from: Coges on November 27, 2017, 05:51:04 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Quote from: Coges on November 27, 2017, 10:49:18 pm
Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).

ya man you seem pretty amp'd, this is exciting to see. :headbang:

Quote
Where do I find this Adarq strava group??? haha

https://www.strava.com/clubs/adarq

Three people so far, and pretty much only one person is doing any runs.. If you join, might be 50%.. :D :ninja: :trollface: :ibrunning:

peace!
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Coges

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Re: Two Hands Two Feet
« Reply #1511 on: November 28, 2017, 09:07:12 pm »
+1
Quote from: adarqui on November 28, 2017, 07:47:29 pm
Quote from: Coges on November 27, 2017, 11:27:54 pm
Quote from: adarqui on November 27, 2017, 10:57:12 pm
Quote from: Coges on November 27, 2017, 10:32:21 pm
Quote from: adarqui on November 27, 2017, 08:21:01 pm
Quote from: Coges on November 27, 2017, 05:51:04 pm
28/11/17
6.30am

Morning run. 3.9km in 26m. 6.32m/km pace.

Left hip was sore AF but gradually warmed up. Felt slow and heavy but it's a good start.

am I going to see moar stravaz?!? :D

good stuff man!

how'd you warmup? one thing I do with running now, is basically make sure I walk a mile before starting any running.. or if i'm meeting up with someone/going to a track, starting off with a jog at basically walking speed. it can really help.. IMHO, the 1 mile walk before running really gets things woken up *initially*. Love when I do that. I'll even mix some short ~5-15 yard jogs in there randomly, just to provide some impact for a few seconds.

pc!!

Haha. Yeah I think you're likely to see a bit more. #adarqrunningcrew
Going to do a mini tri at the start of Feb so I've got about 10 weeks to get my shit together which is plenty of time. Also need to drop about 4-5kgs. I'm only 92 but feel heavy AF cause I've lost a decent amount of muscle due to not training much the last 3 months. 

Walked the dog for 15 mins prior to running so I was loosened to a point. It's just my hip flexors that are still giving my lower back the shits. I just need to spend lots of time loosening them up is all.
I definitely need to do a more concerted warm up though. After the first 10-15 mins I felt pretty good ok. First actual run since 22 Sep so I'll take that.

nice. yup, just need some consistency with it. sick about the mini tri.

#adarqrunningcrew has a strava group too btw. lmfao.

Quote from: Coges on November 27, 2017, 10:49:18 pm
Forgot to mention. A physio that I know is moving towards more strength and conditioning and has set up his own facility. He posted on his FB page that he is getting his own switch mat to use with clients at the end of Jan and wants me and a couple of other guys to come in to help him test and calibrate it  :wowthatwasnutswtf:

Now I just have to start jumping again. Can't go in there with a shitty vert

sick!

lots of motivations going on.. a clusterfu*k of go get it.  :ninja: :ibjumping: :ibsquatting: :ibrunning: :ibcycling:

I know right??? I haven't been this motivated to train in a long time.

Yeah I keep attending the tris with my wife and they look like so much fun and by "they" I mean the small ones. Going to start off with the baby tri (250m, 10k, 3k) and then do the sprint distance in April (750m, 20k, 5k).

ya man you seem pretty amp'd, this is exciting to see. :headbang:

Quote
Where do I find this Adarq strava group??? haha

https://www.strava.com/clubs/adarq

Three people so far, and pretty much only one person is doing any runs.. If you join, might be 50%.. :D :ninja: :trollface: :ibrunning:

peace!

Yeah I'm pretty pumped. Things seem to be lining up and I'm finally getting some momentum back.

Haha. Just joined and I'm already coming 2nd  :trolldance:

*Edit- still don't know how to multi quote haha
« Last Edit: November 28, 2017, 09:09:07 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1512 on: December 04, 2017, 05:41:57 pm »
+1
05/12/2017
Strength session- 90% week
bw- 91ish

Warm up- hip flexor stretches, banded shoulder & scap stuff, monster walks

Squat-
bar x 10, 60 x 4, 80 3, 90 x 3, 3, 3

Box jumps between sets - 20" box with pretty much straight legs

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Pull Ups-
bw x 5, 5, 5 (finally got 5 across all sets but it wasn't easy)

Incline DB Bench-
15s x 12, 12

Cable Row-
45 x 12, 12

Plank & shank-
40s x 2 (each- no rest between sets)

Done.

Work hours and a weekend full of birthdays put an end to last week. Can do better this week.

*edit- did the box jumps to get an idea of where I'm at vert wise. Not that I really care at the moment but I'm doing the switch mat next Thursday and don't want to embarrass myself. I used a 20" box and could get up with pretty much straight legs. That's the first lot of SVJs I've done in quite a while. Not expecting mass improvement but with some more jumping between now and then I could wish for 3-4 more inches.
« Last Edit: December 04, 2017, 08:23:48 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1513 on: December 09, 2017, 12:58:17 am »
0
09/12/2017
Strength session- 90% week
bw- ?

Warm up- hip flexor stretches, banded shoulder & scap stuff, bw squat, hanging

Squat-
bar x 10, 60 x 4, 80 x 3, 90 x 3, 3, 3

Bench-
bar x 10, 40 x 5, 60 x 3, 75 x 3, 3, 3

Deadlift-
60 x 5, 80 x 3, 100 x 5, 5 - first time deadlifting since before hand injury. First set at 100 was easy. 2nd set not so much.

6 mins for 50 reps each of 20kg KB swings & 9kg med ball slam- was hard but I felt like I could have gone longer as I just got into the flow during the last set of slams.

Again work and lack of sleep got the better of me. Not beating myself up about it but know I can do better. There's nothing worse than killing your alarm at 4.30, having that internal debate for the next 20 minutes before you finally get back to sleep only to be woken by the dog at 5.20 anyway and not getting back to sleep at all. This is literally every time I don't get up to go to the gym. It's a lesson that I'm taking a while to learn haha
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Coges

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8 Week Tri Training Phase - Day 1
« Reply #1514 on: December 10, 2017, 05:35:11 pm »
+1
10/12/2017
bw- 91ish

Had nothing planned for today but had some spare time so decided to get something in.

KB swings- 16kgs x 100
Bottoms up KB press- 3 x 10 @ 6kgs
KB Swings- 16kgs x 100

Bike Trainer- 30 mins at easy/moderate pace

Bike was interesting. Quads hated me for the first 5 mins and it was pretty easy after that. Did a sprint for the last 20 seconds which was great and awful at the same time.

Goals-
Have a mini tri locked in for Feb 4 (exactly 8 weeks). Only 250m swim, 10k ride and 3k run so the distances aren't great. I want to smash it though and not just finish to say I did one. Training is largely going to remain the same with the exception of adding in some swimming and biking on top of the already planned running.

By the numbers-
bw- 86 (4kgs in 8 weeks seems reasonable)
Everything else will be business as usual
 
« Last Edit: December 10, 2017, 06:18:02 pm by Coges »
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