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Coges

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Re: Two Hands Two Feet
« Reply #1755 on: November 15, 2018, 11:03:00 pm »
+1
Quote from: adarqui on November 15, 2018, 07:55:46 am
Quote from: Coges on November 13, 2018, 05:57:54 pm
Have had a bit of a virus the last 4-5 days. Spent the weekend away with the family as my wife did the Challenge Shepparton 70.3. Watching her standing there waiting for the call into the water for the swim still gives me anxiety thinking about having to swim that far with that many people. She has this virus too and couldn't keep any food down, lost most of her nutrition on the bike and only took in about 400ml of liquid nutrition for the whole thing. Finished in 5:37 so although she's disappointed with the time it's a great achievement.

I'm feeling almost back to normal and will gradually get back to training in the next couple of days.

damn that really sucks for your wife. i remember something like that happening for one of her other races?

regardless, she is a beast.

hope you both kick that virus asap, sucks!!!!!$@

Thanks man. Yeah you've got a good memory. She lost her nutrition in the one marathon that she did and paid for it. Good thing is in her next race if all goes to plan she should be 15-20 mins quicker at least.
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Coges

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Re: Two Hands Two Feet
« Reply #1756 on: November 20, 2018, 11:41:08 pm »
+1
16/11/18

Skipping, dynamic stretches, shoulder dislocations

Dips- bw x 5, 5, 5
Chins- bw x 5, 5, 5

DB pullover- 8kg x 10, 10

Split Squat- 20kg x 8, 8

Seated GM- 15kg x 8, 8

Two handed hang- 30s x 2

19/11/18

Skipping, dynamic stretches, shoulder dislocations

Chins- bw x 8, 5, 5
Dips- bw x 8, 6, 6

Ring Push Ups- bw x 8, 8
Inverted Row- bw x 8, 8

Cuban rotation- dowel x 10 x 3
Tuck l-sit- 10s x 3

Have been stretching most nights. I'm getting back some of my former flexibility without the additional pain its caused before. It's getting easier and easier to do .
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Coges

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Re: Two Hands Two Feet
« Reply #1757 on: November 21, 2018, 06:15:20 pm »
+1
21/11/18

Quick leg session at home

Peterson step up- 3 x 10 @ bw

Front foot elevated split squat- 3 x 8 @ 16kg

Single Leg DL- 3 x 8 @ 16kg

J Curl- 2 x 8 @ 6kg

Followed up with a social netball game. I think this is single-handedly the most frustrating game ever played.
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Coges

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Re: Two Hands Two Feet
« Reply #1758 on: December 04, 2018, 08:02:34 pm »
+3
Quick update- Have been training every day/second day. No real plan and just getting in a session when I can. I call it pottering and that's going to be the theme for December. I have taken all training responsibility off myself for the time being and it feels good.
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adarqui

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Re: Two Hands Two Feet
« Reply #1759 on: December 05, 2018, 12:29:07 am »
+1
Quote from: Coges on December 04, 2018, 08:02:34 pm
Quick update- Have been training every day/second day. No real plan and just getting in a session when I can. I call it pottering and that's going to be the theme for December. I have taken all training responsibility off myself for the time being and it feels good.

nice.. and nice term hah. pottering, i like it.
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Coges

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Re: Two Hands Two Feet
« Reply #1760 on: December 28, 2018, 05:06:28 pm »
+2
Merry Christmas everyone!

I've been training the last week or so with more intent and focus then before. Feels good to be back on some structure.

20/12/18- Jefferson Curl, Split Squat, Tibialis Raise
21/12/18- Ring Dips, Ring BW Rows, Push/Pull Sled, Stretch
24/12/18- Calf Stretch, J Curl/L-Sit, Backward walks on treadmill, Reverse Step Ups, Nordics/Couch Stretch
25/12/18- Cross Bench Pullover/Trap 3 Raise/Scott Curl/Ext Rotation
26/12/18- 60 mins stretch
27/12/18- Split Squat, Seated GM/Tibialis Raise, Sprinters Low Cable Pull Ins
28/12/18- DB Shoulder Press, Chins, Sled Push/Pull

So far so good. Training Monday-Friday and may add in a slow run and some additional stretching on the weekends.
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Coges

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Re: Two Hands Two Feet
« Reply #1761 on: December 31, 2018, 05:24:02 am »
+1
31/12/18- Happy new years everyone!

Deadmill (backwards walking on treadmill)
20s on/20s off for 5 mins

Reverse Step Up- bw x 10, 5 x 10, 10 x 10, 16 x 10, 20 x 10, 25 x 10
Tibialis Raise- bw x 10 x 6

Sissy Squat- 5 mins total
mainly used reps of 3

Seated DB Shoulder Press- 12.5kg DBs x 10 x 5
Ring Row- bw x 10 x 6

Doneski
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Coges

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Re: Two Hands Two Feet
« Reply #1762 on: January 05, 2019, 07:47:00 pm »
+1
01/01/19

Plantar Fascia Stretch- 2.5mins
Calves- 5 mins
Standing Pike- 2.5 mins

J Curl- sets of 5- 10, 12, 20, 25, 27.5
L-Sit- 14s, 15s, 17s, 13s, 14s
done on parallettes- legs starting straight and trending downwards to 45 degrees

Cross bench DB pullover- 5kg x 10, 6kg x 10
Trap 3 raise- 2.5kg x 10, 3.75 x 10

02/01/19

Split Squat- sets of 5- bw, 8, 12, 16, 20, 25, 32, 35, 40, 40
Calf Raises- sets of 5- bw, 12, 20, 24, 24, 24, 24, 24, 24, 24
Right calf is much stronger than left. May be due to left ankle injury from last year

2.5m pigeon stretch each side

Single Leg back ext- sets of 5- bw, 5, 8, 10, 10
DB Ext rotation- sets of 10- 5kg

03/01/19

5 mins pancake

Legs extended GM- sets of 10- bar, 25, 30, 35, 40
Sprinters low cable pull in- sets of 15- 9, 14, 19, 23, someone walked off with the cable attachment before my last set

Couch stretch 2.5 mins a side

Ring Dips- bw x 3, 3, 3
Chins- bw x 4, 4, 4

+14kg assisted dips and chins- 6, 6, 6 each

04/01/19

Bottom 1/4 squats- bw x 20, 20, 20 (1st set unbroken, 2nd set 10/10, 3rd set 3 breaks)

BB Squats- 10s ecc, 3s pause- singles only- bar, 30, 40, 50, 55, 60, 65, 70

Was meant to finish off with Nordics and QL raises but knees felt pretty unstable after those bottom 1/4 squats. Seriously they were brutal.
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Coges

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Re: Two Hands Two Feet
« Reply #1763 on: January 05, 2019, 07:51:38 pm »
+1
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.
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Coges

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Re: Two Hands Two Feet
« Reply #1764 on: January 07, 2019, 07:43:13 pm »
+1
07/01/19

60s on 60s off deadmill (backwards walking on turned off treadmill) x 5

6" box reverse step up - heel down entire time
Bw x 20, 22.5 x 20, 30 x 20, 35 x 20, 40 x 20

Tibialis raise in oly shoes
Bw x 15 x 5
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adarqui

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Re: Two Hands Two Feet
« Reply #1765 on: January 08, 2019, 08:47:43 am »
0
Quote from: Coges on January 05, 2019, 07:51:38 pm
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.

cold showers are really good. i do them often, but just moderately cold to finish off a hot shower.

i also do intense ones (hot to very cold) the days leading up to a mile race (or a very fast race). for some reason, it seems to help me with doing something "stupid", like going from a stand still to like 4:30 min/mi pace then trying to hold on to 4:5X pace etc. it's weird but i've noticed it helps. i think it helps temporarily (for a few days) destroy some inhibition. the places I think it helps:
- just starting an insane effort
- battling in a race
- kicking hard at the end of the race

because it's a similar feeling.. it's like, you don't want to do it, but you have to. so, you don't want to turn the knob to make it very cold, but you have to. then you don't want to step into that very cold water, but you force yourself to. and then on the flipside, if you can't actually commit to it, you're not ready to step it up in a race etc. that's something i've noticed, i think it's legit.

lol.

pc!
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Coges

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Re: Two Hands Two Feet
« Reply #1766 on: January 09, 2019, 12:09:41 am »
+1
Quote from: adarqui on January 08, 2019, 08:47:43 am
Quote from: Coges on January 05, 2019, 07:51:38 pm
On a side note, I've had cold showers everyday about the last two weeks. I started it last year but never actually committed to it. Very easy to get started when it's 30+ degrees though haha. It's funny though the change in responses to the cold water. Even when it was super hot out the shower would be uncomfortably cold and I could only last small periods under the water. Had one yesterday when it was only about 18 degrees outside and I hung out under the cold water for a few minutes with no real level of discomfort. It didn't feel warm but it didn't feel cold either.

cold showers are really good. i do them often, but just moderately cold to finish off a hot shower.

i also do intense ones (hot to very cold) the days leading up to a mile race (or a very fast race). for some reason, it seems to help me with doing something "stupid", like going from a stand still to like 4:30 min/mi pace then trying to hold on to 4:5X pace etc. it's weird but i've noticed it helps. i think it helps temporarily (for a few days) destroy some inhibition. the places I think it helps:
- just starting an insane effort
- battling in a race
- kicking hard at the end of the race

because it's a similar feeling.. it's like, you don't want to do it, but you have to. so, you don't want to turn the knob to make it very cold, but you have to. then you don't want to step into that very cold water, but you force yourself to. and then on the flipside, if you can't actually commit to it, you're not ready to step it up in a race etc. that's something i've noticed, i think it's legit.

lol.

pc!

This is actually the reason I started them. I know there's actual health benefits but the sheer challenge of dipping your head straight into a cold shower every morning is an accomplishment in itself.
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Coges

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Re: Two Hands Two Feet
« Reply #1767 on: January 10, 2019, 06:40:34 pm »
+1
Had a stomach bug on Tuesday and haven't trained since. Felt pretty good yesterday but just hit an hour of stretching to ease my way back into it.

Will train today though. Feeling pretty good.
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Coges

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Re: Two Hands Two Feet
« Reply #1768 on: January 13, 2019, 09:30:44 pm »
+2
So didn't train Thursday last week. Did train Friday though. Which was:

11/01/19

1A)Deadmill-
20s sprint/40s backwards pedal
1B) Bottom 1/4 squat- sets of 20
bw, +6, +10, +15, +20

2)Nordic - lots of negatives and half reps here
3 x 10 @ bw

Doneski.
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Coges

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Re: Two Hands Two Feet
« Reply #1769 on: January 14, 2019, 07:58:29 pm »
+2
14/01/19

Circuit-

Deadmill- 60s backwards x 5
Reverse Step Up- sets of 20- bw, +10, +12, +16, +20, +25
Seated Tibialis Raise- +5, +10, +15, +17.5, +20

10 min run- 1.7km (first run in ages)

Stretching- 5 mins each position
standing pike, seated piriformis, pancake, couch stretch

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