Author Topic: Two Hands Two Feet (Read 818151 times)

Coges · « **Reply #1875 on:** May 26, 2019, 08:07:17 pm »

25/05/19

Warm Up Stretch- Plantar Fascia x 2m, Tibialis x 2m

Reverse Sled 1 x 120m
Single Leg Elevated Pike 1 x 60s

Poliquin Step Up   - 5 x 20 (20, 30, 40, 50, 60)
Jefferson Curl- 5 x 10 (5, 10, 20, 25, 30)

Hanging Leg Raise 3 x 10
Tibialis Raise 3 x 20

45 degree Incline DB Press- 4 x 10 (12.5s, 15s x 3 sets)
Face Pull- 4 x 10

Cool Down Stretch- 90:90/pigeon x 2m/side, Couch x 90s/side

26/05/19

Warm Up Stretch- Calf x 2m/side

Sled Push/Pull (HEAVY)- 2 x 20m
Relaxed Lunge- 2 x 60s

ATG Split Squat   bw x 5, 15 x 5, 20 x 5 (was meant to do 2 more sets but had some right knee pain so stopped)
Seated Good Morning- 20 x 10, 25 x 10, 30 x 10

Garhammer Raise- 3 x 6
Single-Leg Calf Raise- 3 x 10 @24kg

ATG Dips- bw x 4, 4
External Rotations- 5kg x 10, 10 (each side)

Cool Down Stretch- 90:90/Pigeon x 3m/side, Butterfly x 2m

Ball game in the pm. Good game. Against the grand finalists from last season who beat us then. We played ok but missed a lot of shots. They did the same. We were down by 1 with 14s left and our guy got fouled on a fast break. Best shooter on our team. Missed both free throws with 2.7 on the clock and then our team missed 2 put back attempts. I may or may not have been sitting on the bench after fouling out though haha.

Coges · « **Reply #1876 on:** May 26, 2019, 08:09:24 pm »

27/05/19

Woke up sore AF this morning. Left ankle and my entire back. All the parts are sore. Was going to train today but might just do some light stretching tonight and get back into it tomorrow. On the plus side I'm down 1kg so on the way. Only 7 more to go.

adarqui · « **Reply #1877 on:** May 26, 2019, 11:24:28 pm »

Quote from: Coges on May 26, 2019, 08:07:17 pm

Ball game in the pm. Good game. Against the grand finalists from last season who beat us then. We played ok but missed a lot of shots. They did the same. We were down by 1 with 14s left and our guy got fouled on a fast break. Best shooter on our team. Missed both free throws with 2.7 on the clock and then our team missed 2 put back attempts. I may or may not have been sitting on the bench after fouling out though haha.

damn hah.

Coges · « **Reply #1878 on:** May 28, 2019, 12:33:20 am »

As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

adarqui · « **Reply #1879 on:** May 28, 2019, 11:31:12 am »

Quote from: Coges on May 28, 2019, 12:33:20 am

As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.

Coges · « **Reply #1880 on:** May 28, 2019, 08:10:19 pm »

Quote from: adarqui on May 28, 2019, 11:31:12 am

Quote from: Coges on May 28, 2019, 12:33:20 am
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.

Damn that's crazy. I'm going to have to track this properly. I feel like when I try to eat clean I end up in purgatory by not doing either thing well. I can live off meat and eggs though. Sounds like the perfect diet to me lol.

I'm going to have to check your journal too. It's about the third time it's happened to me but I never realise till it's too late.

Coges · « **Reply #1881 on:** May 29, 2019, 11:02:30 pm »

Ball game last night. Still pretty sore but once I warmed up I was good to go. Fairly easy game and played in pretty good spirits which was nice. Body felt great after but feels like rubbish again this morning. Will train this arvo and see if I can get it moving again.

adarqui · « **Reply #1882 on:** May 29, 2019, 11:34:47 pm »

Quote from: Coges on May 28, 2019, 08:10:19 pm

Quote from: adarqui on May 28, 2019, 11:31:12 am
Quote from: Coges on May 28, 2019, 12:33:20 am
As mentioned the other day. Body felt like rubbish the day after the game. Noticed something pretty ridiculous today. I've been "eating clean" the last couple of days. When I say clean I mean proper clean. Low-ish carb, decent protein, moderate fat. Still been having a big bowl of porridge at night to try and get the carbs up. My body the last 2 days has almost felt like a permanent cramp and really just horrible. Really a lot through the hips and back. Also massively in the ankles. I just assumed I had over done it on the weekend or really put myself through the wringer on the court. I just had 4 eggs on 2 decent slices of sourdough bread with 3 florentines on the side. Sitting back at my desk and I just realised there's almost no pain. Feels like I've just dropped a couple of hard pain pills. There's some stiffness still there but as for actual pain...not much. Crazy!

i've had the *EXACT* same thing happen to me, several times (i've journaled it).

i've come to realize it's not the protein, but it's the saturated fat/cholesterol which "fixes" you. Just like you, trying to eat "clean" (lol) - no dairy & infrequent meat/eggs, i eventually start feeling incredibly weak & achy, then I can't take it anymore and I eat eggs or a steak -> and i'm back on track. Whole milk also does the trick for me. I've been eating alot cleaner lately, but getting in my milk, so i feel fine. I've had chicken/meat like twice in 2 weeks but feel great.. because i'm getting in that whole milk. Without it i'd be wrecked. I've been thinking about getting eggs again but i'm just too "lazy" at the moment, don't feel like making them. But they really are the truth when it comes to nutrition IMHO.

Damn that's crazy. I'm going to have to track this properly. I feel like when I try to eat clean I end up in purgatory by not doing either thing well. I can live off meat and eggs though. Sounds like the perfect diet to me lol.

I'm going to have to check your journal too. It's about the third time it's happened to me but I never realise till it's too late.

ya it's interesting.

i'll try to find my journal entry about it tmw. i think i know where it is. i recall the latest one being about 1.5 years ago or so.

Coges · « **Reply #1883 on:** April 16, 2020, 10:07:25 pm »

Bringing back the old log!

New plans for the future-
- get ankle healthy again (left ankle has some serious issues right now) then get back to jumping and sprinting
- get bench press to 100kg+ and upper body mass up
- get waist to 34" at whatever bodyweight supports that
- get strong AF on squats and deadlift (160 & 200 are medium term goals)
- end goal is bodyweight in the mid to high 90s at 10-12%bf

I did take my stats on the weekend too but lost the fucking page (if I find it I will update these later). From what I remember it was:
-Waist 36"
-Biceps 15"
-Chest 42"
-Weight 95kg

Been down most of this road before. I'm taking a much longer term view right now. Still want a 40" vert but that's going to have to wait till I get the ankle right and some other things fall in place. Did some 1RM testing last week and am now on an 8 week bench program and will follow that with an ATG infused PPL style program. Lots of volume while I get my ankle sorted as I won't be running or jumping at all. Left ankle is so weak and heaps of shit isn't firing right meaning the bones are taking too much impact. I'm going IIFYM on diet and for the first time in forever will be eating at or above maintenance all the time

Also going to start posting training videos here again. Looking back through this log I'm so much more compliant and focused on training when I do.

Anyway 1RMs...

Squat- 130
<a href="http://www.youtube.com/watch?v=Yq4pmFakzTs" target="_blank">http://www.youtube.com/watch?v=Yq4pmFakzTs</a>

Bench- 95

<a href="http://www.youtube.com/watch?v=0-dj2DsCCS4" target="_blank">http://www.youtube.com/watch?v=0-dj2DsCCS4</a>

Deadlift- 170
<a href="http://www.youtube.com/watch?v=bpDUrA2cEWI" target="_blank">http://www.youtube.com/watch?v=bpDUrA2cEWI</a>

Coges · « **Reply #1884 on:** April 16, 2020, 10:16:49 pm »

13/04/2020

Bench- 70 x 6, 6, 6, 6
Pull Ups- bw x 8, 6, 6
Incline Bench (2sec ecc)- 40 x 8, 8
Inverted Row- bw x 10, 10, 8
Ring Dips- bw x 5, 5
BB Floor Skullcrusher- 25 x 8, 8
DBHammer Curl- 10s x 10, 10

14/04/2020

Squat- 100 x 5, 5, 5
ATG RDL- 80 x 10, 10, 10
Seated GM- 20 x 10, 30 x 10, 40 x 10
Long Lunge- 2min per side

15/04/2020

Bench- 75 x 3, 3, 3
BB Row- 60 x 6, 70 x 6, 6, 6
BB Pin Press- 50 x 8, 8
Face Pull- Red band x 15, 15, 15
Military Press- 45 x 6, 6
DB Lateral Raise- 10s x 12, 12, 12
Bent Flyes- 5s x 15, 15, 15

<a href="http://www.youtube.com/watch?v=Vm4oZmiMC1A" target="_blank">http://www.youtube.com/watch?v=Vm4oZmiMC1A</a>

Coges · « **Reply #1885 on:** April 17, 2020, 11:00:28 pm »

17/04/2020

Deadlift- 4x6@120
Front Squats- 3x10@60
ATG Split Squats- 2x10@bw
Elevated Nordics- 4, 3

<a href="http://www.youtube.com/watch?v=jV62n1A14kQ" target="_blank">http://www.youtube.com/watch?v=jV62n1A14kQ</a>

<a href="http://www.youtube.com/watch?v=tuRyj2O270E" target="_blank">http://www.youtube.com/watch?v=tuRyj2O270E</a>

Final session of the week tomorrow. Pretty stoked with how the week has gone so far.

Coges · « **Reply #1886 on:** April 18, 2020, 09:45:40 pm »

18/04/2020

Pause Bench (3s pause)- 5x5@65
Chins- bwx5, +10x4, 4, +5x5
DB Incline Press- 17.5s x 12, 12
Red Band Pull Aparts- 2x20
DB Flyes- 5s x 15, 15, 15
Cross Bench Pullover- 10 x 10, 10
Trap 3 Raise- 2.5s x 5, 5 (6s pause at top)

Pause Bench-
<a href="http://www.youtube.com/watch?v=_FVz9pZIVQw" target="_blank">http://www.youtube.com/watch?v=_FVz9pZIVQw</a>

Chins-
<a href="http://www.youtube.com/watch?v=q3ndJ280LsA" target="_blank">http://www.youtube.com/watch?v=q3ndJ280LsA</a>

Yes I'm training in jeans. They are stretchy and comfy and I CBF'd changing out of them.

Coges · « **Reply #1887 on:** April 18, 2020, 09:58:41 pm »

End of week round up. Forgot to weigh myself this morning before I had water and coffees. Was 97 when I finally got to it. That's after 1ltr of water and 3 espressos. Safe to say I would have been 96+ as I ate everything yesterday. Need to reign it in a little as I'm probably nudging 18-20% bodyfat at the moment.

Pre workout brick check from yesterday-

Post workout pump check

Overall feeling good about things. I've been looking through the bench program and I think it may be too advanced for me. I'm feeling good on it but think during these times (no sport or other activities) I may be better going with good old fashioned progressive overload. 5x5 or something like that. Given I'm taking a long term approach with things that might be the smart move. I can do 5x5 for the three main lifts and plug and play with ATG accessories. I'm not that strong so think I have plenty of room to grow first and then start something more specialised once my numbers are a bit higher. I'm taking inspiration from a few guys I know who did 5x5 or similar till they were benching, squatting and deadliftng 120/180/200 respectively.

If that's the case this week brings 5x5 at about 90% of max. 115 for squat, 95 for bench and 150 for deadlifts (might drop that last one by 10kg lol). Wish me luck.

LBSS · « **Reply #1888 on:** April 19, 2020, 04:14:08 am »

lol at gasping "oh my god" on the first poor man's GHR.

Coges · « **Reply #1889 on:** April 19, 2020, 07:11:58 am »

Quote from: LBSS on April 19, 2020, 04:14:08 am

lol at gasping "oh my god" on the first poor man's GHR.

Hahaha. That was me forgetting just how hard they actually are.

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Author Topic: Two Hands Two Feet (Read 818151 times)

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