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Author Topic: Two Hands Two Feet  (Read 818056 times)

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Coges

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Re: Two Hands Two Feet
« Reply #1935 on: May 21, 2020, 06:20:56 am »
+1
Hahaha thanks mate. Gotta admit I was having a pretty good time out there.

I reckon I had a max of around 32"ish. At 98kg. Figure if I drop at least 10kgs I will be mid to high 30s. There's definitely a chance.
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Coges

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Re: Two Hands Two Feet
« Reply #1936 on: May 21, 2020, 06:24:22 am »
+2
21/05/2020

OHP
bar*10
30*5
40*3
50*6
45*8
40*10

Chins
bw*5
+5*3
+10*4
+5*5
bw*6

Diamond Push Ups- 10, 5, 4

Leaning Lateral Raises- 10kgs x 12+4+4+4

Done. I think this is an all time PR for OHP. Felt super strong too. Assuming the extra weight helps tho. 
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adarqui

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Re: Two Hands Two Feet
« Reply #1937 on: May 21, 2020, 09:58:58 am »
+1
Quote from: Coges on May 21, 2020, 06:20:56 am
Hahaha thanks mate. Gotta admit I was having a pretty good time out there.

that's great. ya, loved all the smiling haha. :ibjumping: :ibsquatting: :ibrunning: :headbang:

Quote
I reckon I had a max of around 32"ish. At 98kg. Figure if I drop at least 10kgs I will be mid to high 30s. There's definitely a chance.

sick!
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Coges

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Re: Two Hands Two Feet
« Reply #1938 on: May 25, 2020, 11:38:56 pm »
+1
26/05/2020

Reverse Deadmill- 2 mins

Patrick Step Up- 6"
bar*10
40*10
60*10
80*10-R 4-L
(left knee had a sharp pain on the outside of knee so called it)

ATG Split Squat
bw*5
+12*5
(more pain outside L knee so again called it)

Nordics- skipped

RDL-
bar*10
40*10
60*10
80*10
(sharpish pain in right scap- was really focusing on pulling scap back and down- I know I have weak right scap so this is a good reminder to fix it)

L-sit (slightly bent legs)- 3*10s
Slow Calf Raise- 3*10@10kg
Weighted Tib Raise- 3*20@6kg

Bit of a rude awakening after early last week. Really got stuck into the food and drink over the weekend and am paying for it now. Not to worry. Back on it now. No sugar or alcohol the last 3 days. Going to get that to 30.
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adarqui

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Re: Two Hands Two Feet
« Reply #1939 on: May 26, 2020, 12:57:28 am »
+1
damn weird about the knee.. hopefully it's just related to the "nutrition break down". it can be nuts how just a small of derailing diet can cause all kinds of weird (often phantom) stuff to surface. hopefully that's all it is.

pc!
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Coges

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Re: Two Hands Two Feet
« Reply #1940 on: May 26, 2020, 01:02:06 am »
+1
Quote from: adarqui on May 26, 2020, 12:57:28 am
damn weird about the knee.. hopefully it's just related to the "nutrition break down". it can be nuts how just a small of derailing diet can cause all kinds of weird (often phantom) stuff to surface. hopefully that's all it is.

pc!

Yeah agreed. It's very weird. I started meditating properly again yesterday and even just doing that plus no alcohol or sugar threw my sleep completely out. Was awake till after 2am for unknown reasons. I'm going with the body resetting itself.

I was using a slightly higher box than normal for the step ups but I am going to chalk it up to lack of care for the body the last week. Fallen off with the stretching as well. Will get to stretch properly tonight and see how it goes tomorrow. 
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Coges

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Re: Two Hands Two Feet
« Reply #1941 on: May 28, 2020, 07:58:57 pm »
+1
28/05/2020

OHP
bar*10
30*5
40*3
52.5*6
47.5*8
42.5*10

Chins
bw*5
+5*3
+10*5
+5*4
bw*4

Quick session in and out.
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Coges

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Re: Two Hands Two Feet
« Reply #1942 on: June 08, 2020, 08:21:12 pm »
0
Still training but have missed logging a few sessions.

07/06/2020

Bench-
bar x 10, 40 x 5, 60 x 3, 70 x 10, 10, 7, 10, 2
Batwings-
6kg/side x 10s x 5

08/06/2020

Reverse Deadmill- 2 mins

Patrick Step Up-
bw x 10, 20 x 10, 40 x 10, 60 x 10, 80 x 10

ATG Split Squat
bw x 5, 12 x 5, 20 x 5, 30 x 5, 40 x 5

Nordics- 6" elevation
7, 10, 10

Stretch.

09/06/2020

BW- 95.2- Lowest bodyweight in quite a few weeks. Starting to feel more like myself again.

To run this arvo.
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Coges

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Re: Two Hands Two Feet
« Reply #1943 on: June 10, 2020, 08:51:08 pm »
+1
10/06/20

Reverse Deadmill- 2 mins

ATR RDL
bar x 10, 40 x 10, 60 x 10, 80 x 10, 100 x 10

L-sit- 10s, 8s, 4s
SL Calf Raise- 10kg x 10, 15 x 10, 20 x 10
Wall Tibialis Raise- 3 x 20

Inverted Row (knees bent)
3 x 10

Ring Dips-
5, 4, 6, 2

Stretch.

RDLs
<a href="http://www.youtube.com/watch?v=4a7i2WrnFoA" target="_blank">http://www.youtube.com/watch?v=4a7i2WrnFoA</a>
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Coges

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Re: Two Hands Two Feet
« Reply #1944 on: June 14, 2020, 06:27:19 pm »
+1
12/06/20

Reverse Deadmill- 2 mins

KOT (Sissy) Squat- 10" elevation- 5x10

VMO (hack) Squat-
bw x 10, 10 x 10, 20 x 10, 25 x 7, 25 x 5- last two sets barbell behind glutes. Makes this a million times harder.

Nordics-
4" elevation - 5, 5, 7

Stretch. Done.
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Coges

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Re: Two Hands Two Feet
« Reply #1945 on: June 14, 2020, 06:28:45 pm »
+1
14/06/2020

Bench- 75 x 8, 8, 8, 8
DB Row- 28 x 8, 8, 8, 8

Incline Bench- 60 x 8, 8, 8, 8

Scott Curls- stopped after 1 set. Right elbow was strangely painful after sleeping weirdly on it.
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Coges

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Re: Two Hands Two Feet
« Reply #1946 on: June 15, 2020, 01:24:27 am »
+1
15/06/20

Reverse Deadmill- 2 mins

Patrick Step Up- sets of 10
20, 40, 60, 80, 95

ATG Split Squat- sets of 5
bw, 12, 22.5, 35, 45

Nordics- 4" elevation
3 x 10

Getting so close on the nordics. I'll go down to 2-3" elevation next week then hit them up from flat. Need to get my hips flatter and worked that the last set today. Hams are trashed!
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Coges

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Re: Two Hands Two Feet
« Reply #1947 on: June 17, 2020, 07:40:23 pm »
+1
18/03/20

7am training. Got my morning routine back up and running. 6am wake to train at 7 in home gym. Perfect.

Deadlift-
bar x 10, 60 x 5, 80 x 3, 100 x 3, 120 x 3, 140 x 3, 150 x 3

OHP
bar x 10, 40 x 5, 50 x 1, 55 x 1, 60 x 1

Will test bench and squat tomorrow.

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?
« Last Edit: June 17, 2020, 07:43:39 pm by Coges »
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CoolColJ

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Re: Two Hands Two Feet
« Reply #1948 on: June 18, 2020, 09:32:10 am »
+1
Quote from: Coges on June 17, 2020, 07:40:23 pm

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?

I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day



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Coges

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Re: Two Hands Two Feet
« Reply #1949 on: June 18, 2020, 07:32:56 pm »
0
Quote from: CoolColJ on June 18, 2020, 09:32:10 am
Quote from: Coges on June 17, 2020, 07:40:23 pm

Bit of testing today. Looks like I won't be playing basketball when it resumes. A few of the guys have pulled out and my hapkido club is going full time so I'm going to make the switch...again. I also stopped my ATG membership. I have loved the information but it seems to be a refinement on the existing stuff which for me is not as important. I have more than enough content on their technique and stretching material to last me years. I want to do more deadlifing, squatting and benching too. Because I like them and feel good when I'm strong. I thought about going back to 531 and figured I can plug and play the ATG accessories into that framework so I still get the knee and ankle benefits, can still do the jumping and sprinting but also get my dose of heavy lifing.

So here's what I'm thinking. Feedback appreciated:

Squat Day-
Reverse deadmill, step up variation, squat 531 (low bar squat), split squat, sissy squat, tib and calf

Bench Day-
Bench 531, incline bench, bb row, cross bench pullover and ext rotations

Deadlift Day- 
Reverse deadmill, step up variation, deadlift 531, nordic, seated good morning, jefferson curl

Overhead Press Day-
Press 531, dip and chins, powell raise, trap 3 raise

Sprint/Jumps Day
Reverse sprinting, bounding, sprints, jumps or just hill sprints

Thoughts?

I would move the Good morning to squat day, as it's a squat assistance, and doubling up on posterior chain moves with deadlift doesn't seem like a good idea
And then move a few quad moves to deadlift day, so you get 2 days of quad/posterior stimulus a week
So if it was me I would just get rid of the step up and move the split squat to deadlift day, doing it after deadlifts, and then GM to squat day

Good thinking. Hadn't thought of that. Thanks mate.

I can't get rid of step ups though. They've been a key for me with knee pain so they have to stay. I'm at the Patrick step up standard now so will move to Poliquin then Petersen and then come back around and go for the higher standard. 
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