Author Topic: Two Hands Two Feet (Read 818931 times)

Coges · « **Reply #1770 on:** January 16, 2019, 02:52:48 am »

15/01/19

Seated good morning- sets of 5- +20, +25, +30, +35, +40
Garhammer Raise- sets of 5-10- bw x 6, 5, 5, 6, 5

Feet Elevated Ring Rows- bw x 12, 10, 10, 6, 6
Ring Dips- bw x 4, 4, 4, 1, 2

Incline Bench (fat gripz)- 50 x 5, 5, 5
Banded Pull Apart- red band x 10, 10, 10

16/01/19

Circuit

Deadmill- 30s sprint x 5
Split Squat- sets of 5- bw, +12, +20, +32, +45

half bodyweight
Calf Raise- sets of 5- bw, +6, +10, +16, +20

Stretch.

Coges · « **Reply #1771 on:** January 16, 2019, 03:38:00 am »

So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

Mikey · « **Reply #1772 on:** January 16, 2019, 06:13:56 am »

You can't beat the basketball bug haha.

This exercise looks awesome:

Sounds like your body is responding well to the training. Being pain and ache free is a great feeling.

Coges · « **Reply #1773 on:** January 16, 2019, 07:57:57 am »

Quote from: Mutumbo000 on January 16, 2019, 06:13:56 am

You can't beat the basketball bug haha.

This exercise looks awesome:

Sounds like your body is responding well to the training. Being pain and ache free is a great feeling.

Haha I'm not sure I'll ever shake it. Probably not a bad thing either. My old man played till he was mid-late 50's at least. That gives me another 20 years.

It's really surprising. Played the social netball game tonight and the body pulled up great. Threw down a few one handers afterwards too which were pretty easy.

Also one huge thing that I forgot to mention is that I tore my right hip flexor back in 2007/8 at a hapkido grading and have re-injured it a few times since and it's never been the same. I have always kicked through pain in that area. 2 weeks in and I'm throwing kicks without pain. I think this is obviously what my body needed right now. Pretty stoked for what's to come.

Coges · « **Reply #1774 on:** January 17, 2019, 06:24:46 pm »

16/01/18
PM- netball game. Tons of cutting, sprinting and jumping. Did some jumps after the game and although svj is only about 22-23 my left leg SLRVJ was up around 30 which felt great.

17/01/18

1pm
Spent 2 hours bouldering with a couple of friends. I can see why people get addicted to this. Great combo of puzzle solving, strength and flexibility. Hands and wrists were pretty fried after this.

8pm
J Curl- sets of 5
12, 20, 25, 27.5, 30
Hanging Leg Raises- knees bent on way up and straight on way down-
5x5 - these sucked more than I can explain

Circuit-
cross bench pullover- 6 x 10, 10 x 10, 15 x 10
DB Trap 3 raise- 3.5 x 10, 5 x 10, 6.5 x 10
DB seated ex rotation- 3.5 x 10, 5 x 10, 6.5 x R6, L7

Stretch- standing pike x 2min, seated pancake x 5min

Body felt golden after the stretching. Also ate a ton of food today which may or may not have helped haha.

adarqui · « **Reply #1775 on:** January 17, 2019, 10:11:43 pm »

Quote from: Coges on January 16, 2019, 03:38:00 am

So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

great stuff man!!

also i remember seeing "kneesovertoesguy" on ig and thinking he was cool, because his nickname wasn't mockery.

i'm definitely a knees over toes guy myself, lol.

Coges · « **Reply #1776 on:** January 20, 2019, 05:19:11 pm »

Quote from: adarqui on January 17, 2019, 10:11:43 pm

Quote from: Coges on January 16, 2019, 03:38:00 am
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

great stuff man!!

also i remember seeing "kneesovertoesguy" on ig and thinking he was cool, because his nickname wasn't mockery.

i'm definitely a knees over toes guy myself, lol.

His training actually reminds me a bit of yours too from back in the day.

Coges · « **Reply #1777 on:** January 20, 2019, 06:11:07 pm »

20/01/19

Got a call up to fill in for a ball team. B grade at MSAC which is a pretty good comp. First game in idk how long. 8 points, a few rebounds, some good assists, didn't embarrass myself, certainly not fit enough (walked the last 3 minutes of game time

), went ok though. Felt pretty good to be back playing. Refs were great and let a lot go and there was a nice flow to the game. I played the 3/4 and got plenty of ball in the post and moving through the key. There were plenty of 3's getting chucked up but they settled and actually tried to play some decent strategy. I was completely dead after the game though. Literally dragged myself to my car.

21/01/19

Back to early AM training. In the gym at 5am.

Circuit-
Sled pulls x 50m
Poliquin step up- sets of 20- +20, +25, +30, +35, +40
Tib Raise- sets of 15- bw x 15 x 5

Coges · « **Reply #1778 on:** January 23, 2019, 08:31:09 pm »

22/01/19

Seated GM - sets of 5- +20, +30, +35, +40, +50
L-sit on parallettes- sets of 15s x 5

Chins- bw x 5, 4, 6
DB Shoulder Press- 5kg DBS x 10, 12.5kg DBs x 10, 10

23/01/19

Single Leg Deadmill Drive- 15s x 7 each leg
Split Squat- sets of 5
bw, +12, +20, +25, +30, +35, +40

Social netball game. Feeling pretty fast and bouncy. This is still the most frustrating game ever invented. Body feels good though. Only 4 games left then we're done and I'm back to balling every week.

Coges · « **Reply #1779 on:** January 28, 2019, 05:55:28 pm »

24/01/19

No training- missed my session

25/01/19

AM
Tank Drives (sled)- up (push) and back (pull)
Setting 2 +150kg- twice in 58s
Setting 2 +200kg- up and back
Setting 4 +200kg- up and back

Hack Squat-
10 x 10, 15 x 10, 20 x 5, 20 x 5, 20 x 7

GHR-
bw x 7, 6, 7

PM- Yesterday's session

Circuit 1-
J Curl- 10 x 5, 20 x 5, 25 x 5, 30 x 5, 35 x 5
Standing QL Raise- 10 x 5, 16 x 5, 20 x 5, 20 x 5, 20 x 5
Leg Raises- Not sure I can call these leg raises. This sucked completely. Was aiming for 5x5.

Circuit 2-
Cross bench pullover- 12.5 x 10, 10
Trap 3 raise- 5 x 5, 5
DB Ext rotation- 5 x 5, 5

28/01/19

Circuit- 5 rounds
Tank backwards drag - setting 2 +120kg - 60m
Reverse Step up- heel down- 5" box- sets of 15- bar, +30, +40, +50, +60
Seated Tib Raise- sets of 30- +15, +17.5, +20, +20, +20

Usain Bolt HF Cable Pull in- 20lb x 20, 40lb x 20, 40lb x 20
(Cable attached to foot- leaning against support facing away and explosively pulling knee in)

I've finally found a rec ball team for this season. Sunday arvos too which is brilliant as there will be no late games. No idea on the quality of the league but that's almost irrelevant to me right now. It's not A grade but I'm going to use this as an opportunity to actively work on the game with a view to joining a better team towards the end of the year once the fitness is better and the jump shot is back. I haven't had a consistent jumper since I played div 1 in my late teens.

Coges · « **Reply #1780 on:** January 29, 2019, 05:58:32 pm »

29/01/19

7.30pm
Seated GM- sets of 10- bar, 30, 40, 50, 50
L-Sit- 10s x 5

BW Ring Dips- 4, 5, 5
BW Ring Rows- 8, 8, 6

30/01/19

5am
Tank (Sled) 10 sets of 25m
Setting 1 +150kg, 3 +150, 4 +150, 4 +175, 4 + 200, 4 +220, 4 +240, 4 +260, 4 +280, 4 +300
Split Squat- 10 sets of 5 per leg
bw, 12kg, 16, 20, 25, 30, 35, 40, 48, 48

The above included farmers walks of about 30m each way to and from the DB rack between sets.

10 min stretching and done.

Coges · « **Reply #1781 on:** January 31, 2019, 05:57:12 pm »

Missed training yesterday. Got busy then got lazy.

Outside of actual training I've been a bit slack with my other goals. Eating has been pretty much all over the place as has sleep, language learning, etc. Going to start daily tracking of goals maxent style as that definitely brings some more focus to it. Going to run this for the month of Feb then reassess. Goals are as follows:

Weight-
Current: 93
Goal: 88
Food- Directly related to the above obviously
Current: Everything
Goal: No sugar/No alcohol (only drank on 4 or 5 days of Jan but still feel better without it)
Waking time-
Current: random
Goal: ~~4.30am every morning~~ changing this to waking with alarm as I don't need to wake at the same time every day.
Cantonese study-
Current: random
Goal: min 15 mins per day

Coges · « **Reply #1782 on:** January 31, 2019, 05:58:24 pm »

31/01/19

Missed training

01/02/19

Daily compliance-
Weight- 93.2
Sugar- Nil
Alcohol- Nil
Waking time- 0/1
Cantonese- 15 mins done

Training
Circuit 1- 4x10
J Curl, Leg raise, QL Raise

Circuit 2: 4x10
Cross Bench pullover, Trap 3 raise, Seated db ex rotation

Mikey · « **Reply #1783 on:** February 01, 2019, 06:05:28 am »

That's cool that you're learning Cantonese. I wish I could speak another language. I love watching gangster movies so I picked up how to say basic greetings and swear words in Cantonese from watching a lot of Triad movies (Young & Dangerous, Infernal Affairs I, II, III, Election, Election II, Chasing The Dragon, OCTB etc.)

Coges · « **Reply #1784 on:** February 03, 2019, 05:21:39 pm »

Quote from: Mutumbo000 on February 01, 2019, 06:05:28 am

That's cool that you're learning Cantonese. I wish I could speak another language. I love watching gangster movies so I picked up how to say basic greetings and swear words in Cantonese from watching a lot of Triad movies (Young & Dangerous, Infernal Affairs I, II, III, Election, Election II, Chasing The Dragon, OCTB etc.)

Yeah man it's a cool language to learn. I remember picking up the swearing back in high school where a heap of my friends spoke canto. As much as people say how hard it is it's like anything else. Put in the time and you get the results. I love those movies too. Infernal Affairs trilogy was just incredible.

As always when I write a plan down though things have changed. I have had two business discussions in the last two days where they stated some huge opportunities if I could speak Mandarin. I had planned to learn that after Cantonese so I'm doing the old switch-a-roo now and will put Canto on the back burner for the next year or two. Hoping to have a business grasp of Mandarin in the next 12-18 months.

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Author Topic: Two Hands Two Feet (Read 818931 times)

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