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Author Topic: Two Hands Two Feet  (Read 818222 times)

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CoolColJ

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Re: Two Hands Two Feet
« Reply #1950 on: June 19, 2020, 02:06:46 am »
+1
So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over



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Coges

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Re: Two Hands Two Feet
« Reply #1951 on: June 19, 2020, 02:26:56 am »
0
Quote from: CoolColJ on June 19, 2020, 02:06:46 am
So far I have found my step up gains have stayed or improved as long as I do my backwards walking up slopes, regular full depth squats, bodyweight versions in my warmups etc
General muscle gains in size and strength transfer over

My knees are pretty damn good right now so the main reason is I'm scared of taking them out. I remember the immediate gains I had just from doing reverse sled/deadmill, step ups and ATG split squats along with the stretching and the pain and instability came back when I stopped doing those things. I still have plenty to go to get to his "world class" standards though.
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CoolColJ

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Re: Two Hands Two Feet
« Reply #1952 on: June 19, 2020, 05:04:16 am »
0
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

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Coges

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Re: Two Hands Two Feet
« Reply #1953 on: June 21, 2020, 07:55:40 pm »
0
Quote from: CoolColJ on June 19, 2020, 05:04:16 am
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

Idk man. You never felt your VMOs on fire after a decent set of step ups?
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Coges

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Re: Two Hands Two Feet
« Reply #1954 on: June 21, 2020, 09:48:12 pm »
+1
Tested squat and bench on Saturday.

Low bar squat- 120 x 1

Bench- 90 x 1

Was conservative with both. Bench maybe had another 5 but why risk it. Squat could have pushed another 10-15 but again no point.

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CoolColJ

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Re: Two Hands Two Feet
« Reply #1955 on: June 22, 2020, 01:32:15 am »
0
Quote from: Coges on June 21, 2020, 07:55:40 pm
Quote from: CoolColJ on June 19, 2020, 05:04:16 am
The VMO recruitment, firing and size gains are from motor control and timing, since you can't isolate the VMO.
So I figure once your body has learned how to fire it properly, it's just a matter of maintaining it

For whatever reason, it seems a lot of people's VMO just stop activating fully/properly over time

Now the other stuff, like blood flow into the area to heal and build up non muscular structures is useful

Idk man. You never felt your VMOs on fire after a decent set of step ups?

yeah, but the rest of my leg is also pumped as well.
I get the same burn from reverse hill walks, and sissy squats so that maintains my ability to recruit them
And my single leg knee over toes calf raises with the SSB loads them up isometrically
These are all the same exercise pretty much in terms of joint angles
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Coges

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Re: Two Hands Two Feet
« Reply #1956 on: June 22, 2020, 11:20:38 pm »
0
23/06/2020
bw- 95.1

6am training

Patrick Step Ups- sets of 10
bw, 20, 40, 60, 80

Squat-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 80 x 5, 95 x 10

Nordic- only available option was a decline bench
5, 4, 3

ATG Split Squat
bw x 5, +20 s 5, +40 x 5

L-sit
8s, 8s, 4s

Doneski. First day back in the gym so I cleaned the shit out of everything I touched. Glad to be back.
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Coges

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Re: Two Hands Two Feet
« Reply #1957 on: June 23, 2020, 09:41:24 pm »
+2
24/06/2020
BW- 95.1

6am training

Bench-
bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 12

Incline DB Press- 5 x 10 @ 20s
DB Row- 5 x 10 @ 30

BB Curl- 30kg x 10, 6, 4

Pre-workout made me feel pretty sick. It hit mid DB presses and held till the end. Not sure why but I'll be using straight up coffee tomorrow morning.
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Coges

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Re: Two Hands Two Feet
« Reply #1958 on: June 26, 2020, 04:44:19 am »
+3
26/06/2020

Deadlifts
bar x 10, 40 x 5, 60 x 5, 80 x 5, 100 x 5, 115 x 5, 130 x 7

Had to be quick in and out but got it done.
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Coges

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Re: Two Hands Two Feet
« Reply #1959 on: July 13, 2020, 11:47:54 pm »
0
Still training. Have only missed a couple of sessions since the last post.

Couple of highlights. I went into 513 and then into a PPL to try it out and see if I liked it. Was a bit meh. I'm back doing ATG style workouts with more upper body focused stuff. Feeling really good so far.

Had a body scan done the other day. 98.6kg at 11.6% bf. I think the fat reading is a little generous but then again my waist is only 35". Whenever I've been 34" I have always been below 10% so it might not be that far off. I'm taking part in a 6 week fat loss challenge with my gym which I have no hope of winning (some other members have 45% bodyfat) but will be nice to see how low I can get. Currently eating 2,600-2,800 cals a day and losing weight every day.

In other news I'm starting a podcast with a mate of mine. It's about training, working, being a dad and general dude stuff. I'll post a link when we post our first episode.
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Coges

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Re: Two Hands Two Feet
« Reply #1960 on: July 19, 2020, 08:29:05 pm »
+4
Got a couple of sessions in the last week.

Friday

I was pissed from work and was feeling strong so wanted to lift heavy.

Bench- 100kg  :personal-record:

<a href="http://www.youtube.com/watch?v=tLeCEJY8BDY" target="_blank">http://www.youtube.com/watch?v=tLeCEJY8BDY</a>

(huge room for improvement here- lost all upper back tightness, wasn't pushing through floor and glutes weren't locked)

Deadlift- 160 x 1

Would have done much better on DL but misloaded the bar on teh first 160 attempt so had 140 on the bar but lopsided. Still got it up but took some extra juice out of me.

Saturday

I've been doing Bas Rutten's boxing/mma workouts. Have had these tapes for about 15 years. Currently doing the boxing 2 min round one. Pretty fun. Using it on my freestanding bag.

2 min rounds x 10 with 1 min rest between

Sunday

Run- 4.3k @ 7:03/km- 30m 20s

I plan on competing in BJJ whenever the world gets back to normal so figure I'd better start getting in shape. I would love to have a couple of kickboxing fights but don't think I have the balls to start it at 40 years old. Maybe a couple of karate type tournaments would be better. IDK
« Last Edit: July 19, 2020, 09:37:25 pm by Coges »
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Mikey

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Re: Two Hands Two Feet
« Reply #1961 on: July 20, 2020, 09:53:28 am »
+2
Congrats on the Bench PR!
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Coges

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Re: Two Hands Two Feet
« Reply #1962 on: July 20, 2020, 09:58:03 pm »
+1
Quote from: Mutumbo000 on July 20, 2020, 09:53:28 am
Congrats on the Bench PR!

Thanks mate. Pretty stoked and it wasn't particularly hard to get there either. It's basically bodyweight for me these days though haha
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Coges

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Re: Two Hands Two Feet
« Reply #1963 on: July 20, 2020, 10:09:02 pm »
+2
Given we've got another 5+ weeks of lockdown I figured I'd try something different with the workouts cause I'm bored and wanted a proper change up. Not just something I'd concocted. Bought a hypertrophy clusters program by Jake Tuura. Actually reminds me of Tade in a lot of ways.

http://jackedathlete.com/bigger-stronger-faster/

Anyway first session last night.

21/07/2020

1) Med ball throws/slams

2a) Bench- 8 x 5 @ 70kg 45s rest
2b) Inverted Row- 8 x 10 @ bw (legs bent) 45s rest

3) DB Shoulder Press- 3 x 10 @ 13s (2 mins rest)

4) Push Ups- 3 x max- 14, 10, 7

5) DB Curl- 4 x 30 @ 6s (OMG the pump!!!)

Done. That's a lot of volume on bench but the last set was as easy as the first.
« Last Edit: July 21, 2020, 09:54:42 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1964 on: July 21, 2020, 09:54:33 pm »
+1
21/07/2020

Weighted jumps - 3 x 5 @ 20kg

Front Squat-
Find 1RM- 90 x 1 (no belt or sleeves- maybe had another 15-20 in me but didn't want a grinder)
8 x 5 @ 65

DB Step Ups-
8 x 5 (Started at bw and ended using 13kg DBs- that's the starting weight for next week)

BB Glute Bridge-
3 x 10 @ 60 (have always sucked at these and get massive hammy cramps)

Back Ext-
3 x max @ bw - 14, 14, 10 (so fricken hard and my right hammy was blowing up)

Done.
 
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