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Author Topic: Two Hands Two Feet  (Read 818226 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2025 on: September 15, 2020, 07:44:58 pm »
+2
15/09/2020
Squats & Splits- Day 1 (take 2)

Prep

3 ball juggle - 3x60s
Cross Bench pullover 3x5
ROS Seated Good Morning 3x5

Strength

3 Position Squat- EMOM
5 x 2 @ 60kg

Hack Deadlift-
5 x 2 @ 100

Ring Dips- 5 x 3 @bw
KOT Sissy Squat- 5x10

Inner Range Floor Press- 3x10@13
Hanging L-Sit- 3x10s

Went super easy on squats. Hoping this is a little like the easy strength stuff where I drill technique and get some position work in and it has a greater payoff in the end. At worst I will be squatting 80kg in the 3rd week  and then pushing into the low 100s for testing so it's not all bad. 
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Coges

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Re: Two Hands Two Feet
« Reply #2026 on: September 17, 2020, 10:48:11 pm »
+1
16/09/2020
Squats & Splits- Day 2

A1) Couch Quad Stretch - 3x30s
A2) Single Leg Pike- 3x5 (1 rep = 4 1/4 reps)
A3) Long Lunge Pulse- 3x5
A4) Seated Pike Lift- 3x10

B) Front Split Test- 60s per side

C) Half Kneeling Hpi Flexor- 1x5/side

D) Standing Pike- 1x60s

17/09/2020
Splits & Squats- Day 3

Prep Work
Juggling- 3x60s
Supine Ext Rotations- 3x30s
Seated GM- 3x5

Strength Work
Mid Range Pause Squat (2s pause)-
5x4@60

SL Good Morning- 5x3 @ bw, 20, 25, 30, 32.5
Pull Ups- 3, 3, 3, 3, 3

Iso Back Extension- 10s, 20s, 20s
False Grip Ring Rows- 5, 7, 10
QL Raise- 3x10@20kg

Squats weren't great. Depth was ok but too much forward lean going on. Hips are too tight I think. Had a little pain on the outside of my left knee too which was disconcerting. Have had some late nights and shitty sleep the last week or two which I know it's helping. 
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Coges

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Re: Two Hands Two Feet
« Reply #2027 on: September 20, 2020, 08:28:01 pm »
0
I'm killing my program. As in putting it down. Paused squats are not for me right now. May come back to it later may not. One other problem I had was I just wasn't feeling the programming. I'm going back to a similar program I was doing earlier in the year. Still squatting and deadlifting, more upper body work (working towards that 1 arm chin) and some oly lifts. This is right up my alley. Will still have the stretching sessions included though.

I still have my eye on a 150 back squat before the end of the year.     
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Coges

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Re: Two Hands Two Feet
« Reply #2028 on: September 21, 2020, 01:54:04 am »
0
21/09/2020
Keegan Smith Program- Day 1
BW- 100ish (didn't weigh myself this morning but have been 98-100 the last week or so)
BF- est 18-20%

Dip Support-
10s x bw, +10, +10, +20, +20

Dips-
bw x 5, +5 x 5, +10 x 3, +10 x 3

Alternate Chins-
L- 3, 2, 2, 2, 2
R- 3, 2, 2, 2, 2

Arms-
Spider Curls- 5x10@20kg
French Press- 5x10@20kg

Pump and dump. I'm done.

Bodyweight has been creeping the last 7-8 weeks in lockdown but then again so has the food and alcohol consumption. Not going to do anything drastic but need to get it back down to a reasonable level around 90ish which shouldn't take too long. Aiming to get back to 93-94 within 4 weeks as I'll likely be 97 by the end of this week once I stop drinking. 
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Coges

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Re: Two Hands Two Feet
« Reply #2029 on: September 22, 2020, 01:16:30 am »
+2
22/09/2020
Keegan Smith Program- Day 2
Bodyweight - 98.7

Skipping x 2 mins

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 3

Seated GM-
bar x 5, 30 x 5, 40 x 5

Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 5, 90 x 5

Snatch Bar complex

Hang Power Snatch-
bar x 3, 30 x 3, 40 x 1, 50 x 1 +OHS, 60 x 1 +OHS

Doneski.

Front squat felt so good. 90 was easy. I did have sleeves and a belt on. Had sleeves no belt for 80 which was super smooth too. Bar moved quick for both sets. No idea what my 5RM is but I think it's 100 or 105. I do know my 1RM is 125 so we'll see how we go with that one soon. Also, bar moved super easy on snatch. In fact the split squats were easy too. No idea what happened today but it's a good day.

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Coges

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Re: Two Hands Two Feet
« Reply #2030 on: September 22, 2020, 11:22:28 pm »
+1
23/09/2020
Keegan Smith Program- Day 3
Bodyweight - 99.7- ate late last night so not too stressed about the increase

Bench-
bar x 10, 40 x 5, 60 x 5, 80 x 3, 90 x 1
70 x 6, 6, 6

Extended ROM Push Ups-
7, 7, 7, 7, 10

Done. Bench felt pretty smooth and even though 90 felt heavy it still moved quick.

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Coges

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Re: Two Hands Two Feet
« Reply #2031 on: September 24, 2020, 06:45:13 am »
+1
24/09/2020
Keegan Smith Program- Day 4
Bodyweight - ? - Forgot to weigh in

C&J practice with dowel

C&J-
bar x 5 + 5
30 x 3 + 3
40 x 2 + 2
50 x 1 + 1
60 x 1

Power Clean
70 x 1
80 x 1
90 x 1

Rack Pulls-
110 x 3, 130 x 3, 160 x 2

Jefferson Curl-
2 x 5 @ 20 with 3s pause

Interesting session. Still piecing this program together and need to add more supplementary work but I'm getting there.
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Mikey

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Re: Two Hands Two Feet
« Reply #2032 on: September 24, 2020, 08:32:51 am »
0
Was the 90kg Power Clean easy?
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Coges

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Re: Two Hands Two Feet
« Reply #2033 on: September 24, 2020, 08:56:29 am »
+1
It was slow haha. Felt RPE 8 but on review was soooooo slow.

<a href="http://www.youtube.com/watch?v=mZ4N9ZM5kt8" target="_blank">http://www.youtube.com/watch?v=mZ4N9ZM5kt8</a>
« Last Edit: September 24, 2020, 07:36:33 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2034 on: September 26, 2020, 09:28:48 am »
+4
26/09/2020
Keegan Smith Program - Day 6
Bw- ?

Took yesterday off. Had a cyst cut out of my shoulder on Wednesday arvo and trained Thursday which probably wasn't too smart.

Patrick Step Up 5"-
bw x 20, 40 x 10, 60 x 10

Squat-
bar x 10, 60 x 5, 80 x 3, 100 x 1, 120 x 1, 130 x 1, 140 x F, 140 x 1

OHP-
bar x 10, 30 x 5, 40 x 5, 50 x 5, 60 x 1

Squats felt so good today. Really good. That's why I went for 140. 130 moved super quick and probably could have stopped there. Failed 140 into the rack on the first attempt. Decided to give it another go and got it. This is 5kg off my all time PR. 150 is definitely on the cards for this year. Maybe even 160.

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Mikey

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Re: Two Hands Two Feet
« Reply #2035 on: September 26, 2020, 11:31:33 am »
+2
Back in the 3 plate club  :ibsquatting:  :highfive:
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Coges

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Re: Two Hands Two Feet
« Reply #2036 on: September 26, 2020, 08:16:08 pm »
+2
Quote from: Mutumbo000 on September 26, 2020, 11:31:33 am
Back in the 3 plate club  :ibsquatting:  :highfive:

Thanks mate. I've only been in the 3 plate club once before so it's nice to return.
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Coges

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Re: Two Hands Two Feet
« Reply #2037 on: September 27, 2020, 07:48:43 pm »
+2
28/09/2020
Keegan Smith Program - Day 8
Bw- 100

Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.

Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.

Upper body session to come later.   

RTO Support-
bw x 20s, +20kg x 20s x 2

Dips-
bw x 5, +5 x 3, +10 x 1, +15 x 1, +20 x 1
bw x 6, 5

Alternating Chins (left elbow still troublesome so taking these easy)-
L- 3, 3
R- 3, 3

BB Curl- 15, 15, 20
BB Tricep Kickback- 15, 15, 20

Circuit- 30s on/30s off x 5
Skipping
Boxing
Dead ball over shoulder
« Last Edit: September 28, 2020, 05:53:14 am by Coges »
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adarqui

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Re: Two Hands Two Feet
« Reply #2038 on: September 28, 2020, 02:56:22 am »
0
Quote from: Coges on September 27, 2020, 07:48:43 pm
28/09/2020
Keegan Smith Program - Day 8
Bw- 100

Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.

Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.

Upper body session to come later.

hah @ stoke, stroll, and shiver.

pretty cool.

props on the cold shower tho .. that's the hardest. even if it feels so good after.. we've talked about it b4.. crazy stuff. eventually i'll get back on it. :ninja:
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Coges

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Re: Two Hands Two Feet
« Reply #2039 on: September 28, 2020, 05:47:09 am »
0
Quote from: adarqui on September 28, 2020, 02:56:22 am
Quote from: Coges on September 27, 2020, 07:48:43 pm
28/09/2020
Keegan Smith Program - Day 8
Bw- 100

Didn't quite get off to the start I wanted on the weight loss. Was my wife's birthday last week and we ended up celebrating over a few nights. Not to worry.

Started today using Ben Greenfield's stoke, stroll, shiver protocol. Basically, a coffee, some fasted cardio (walk with dog) and a cold shower (2-5 mins). Only made 1 min in the cold shower but feel great afterwards.

Upper body session to come later.

hah @ stoke, stroll, and shiver.

pretty cool.

props on the cold shower tho .. that's the hardest. even if it feels so good after.. we've talked about it b4.. crazy stuff. eventually i'll get back on it. :ninja:

Mate it's so hard. So hard but I felt incredible all morning. We're coming into summer here so I'm gearing up for it to be easier.

You need to get on it haha

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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky
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