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Author Topic: Two Hands Two Feet  (Read 818635 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2040 on: September 28, 2020, 08:13:21 pm »
0
2 min cold shower this morning. Actually set a timer where I could see it to get an accurate gauge of the time. Figured that yesterday's would have only been 20s or so haha. Also worked out that the time to "comfort" is about 35s. After that it's easy. I did all my soap work in that first 30s this morning but I think the key is to get comfortable then go about your business. 
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Coges

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Re: Two Hands Two Feet
« Reply #2041 on: September 29, 2020, 02:12:45 am »
+3
28/09/2020
Keegan Smith Program - Day 9
Bw- ? Scales ran out of batteries this morning. When replaced a midday I was 99.9 fully clothed.

ATG Split Squat
bw x 5, +12 x 5, +20 x 5, +30 x 3, +40 x 1, +50 x 3  :personal-record:

Seated GM-
bar x 10, 30 x 5, 40 x 5, 50 x 5

Front Squat-
bar x 5, 40 x 5, 60 x 3, 80 x 3, 100 x 5 - this has to be close to a rep PR but I think I've gotten here a couple of times.

<a href="http://www.youtube.com/watch?v=nFaBY32LBk8" target="_blank">http://www.youtube.com/watch?v=nFaBY32LBk8</a>

Intended to do some snatches. Left elbow was worse than usual so did some jumps instead. LR and RL off 1 and 2 steps. Fairly tentative in my approaches and still got 27" and 28" respectively. I'll take that right now. I have said this before but that's pretty exciting to think if I can get down 8-10kgs and get stronger I will still be able to get up. 41" by 41 hahaha
« Last Edit: September 29, 2020, 03:23:14 am by Coges »
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Mikey

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Re: Two Hands Two Feet
« Reply #2042 on: September 29, 2020, 05:18:08 am »
+1
Solid!

Watching those front squats makes me want to go and try some. I might start trying to do them once a week as an accessory lift. I haven't done them for years but I remember they seemed to have great carry over to vertical and would really hit my core.
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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 #2043 on: September 29, 2020, 07:27:01 pm »
+1
Quote from: Mutumbo000 on September 29, 2020, 05:18:08 am
Solid!

Watching those front squats makes me want to go and try some. I might start trying to do them once a week as an accessory lift. I haven't done them for years but I remember they seemed to have great carry over to vertical and would really hit my core.

Thanks mate!

I love front squats. Just a far more natural movement for me than back squats. I'm updating my squatting goals to a 150 back squat and 130 front squat by end of year.
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Coges

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Re: Two Hands Two Feet
« Reply #2044 on: October 04, 2020, 06:13:57 pm »
+3
01/10/2020
Keegan Smith Program - Day 10

Feel like I've lost a day somewhere in here that I forgot to log.

Cleans- Goal- build to a heavy single

C&J- bar up to 60

Squat clean- 70 x 1, 80 x 1, 90 x 1  :personal-record:

Racked 100 and deadlifted it but didn't have the gumption to give it a full go. I actually should be really happy with that weight. It's a 10kg PR so I really can't complain. Didn't quite get the rest of my training in for the week though. I've been tinkering with my diet again (more meat less carbs) and I was certainly feeling the effect of that the next few days.

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seifullaah73

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Re: Two Hands Two Feet
« Reply #2045 on: October 05, 2020, 12:58:53 pm »
+1
Quote from: Coges on October 04, 2020, 06:13:57 pm
01/10/2020
Keegan Smith Program - Day 10

Feel like I've lost a day somewhere in here that I forgot to log.

Cleans- Goal- build to a heavy single

C&J- bar up to 60

Squat clean- 70 x 1, 80 x 1, 90 x 1  :personal-record:

Racked 100 and deadlifted it but didn't have the gumption to give it a full go. I actually should be really happy with that weight. It's a 10kg PR so I really can't complain. Didn't quite get the rest of my training in for the week though. I've been tinkering with my diet again (more meat less carbs) and I was certainly feeling the effect of that the next few days.



 :goodjobbro: :goodjobbro: :goodjobbro:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Coges

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Re: Two Hands Two Feet
« Reply #2046 on: October 06, 2020, 08:11:02 pm »
0
06/10/2020
Keegan Smith Program - Day 15

20 mins-
Eccentric Ring Dip- 20s x 10
Eccentric Chins- 20s x 10

Incline Bench- 40kg x 15, 15, 10

Hammer Curls- 6kg x 20, 20, 10
French Press- 13kg x 10, 10, 10

Elbow was giving me some grief again so I did some eccentrics and light work. Felt pretty good by the end of the day.
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Coges

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Re: Two Hands Two Feet
« Reply #2047 on: October 07, 2020, 07:52:36 pm »
+5
06/10/2020
Keegan Smith Program - Day 16
Bodyweight- 98.9

ATG Split Squat-
bw x 10, +12 x 5, +20 x 3, +40 x 3, +50 x 1, +60 x 1  :personal-record:

Front Squat-
bar x 7, 60 x 5, 80 x 3, 100 x 1, 110 x 1, 120 x 1, 130 x 1  :personal-record:

Stoked!!!

Pretty surprised with the front squat PR. I knew I had 120 in me from the start based on getting 100x5 last week. I had planned on just getting 120 and calling it a day but it moved pretty well with no back rounding so decided to give 130 a go.


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"Train as hard as possible, as often as possible, while staying as fresh as possible"
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vag

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Re: Two Hands Two Feet
« Reply #2048 on: October 08, 2020, 07:55:42 am »
+1
ATG split squat + 60kg ? That is insane!!!!  :o :strong: :highfive:
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Mikey

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Re: Two Hands Two Feet
« Reply #2049 on: October 08, 2020, 09:14:38 am »
+3
Nice work on the front squat!  :ibsquatting:  :ibjumping:
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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 #2050 on: October 08, 2020, 06:44:11 pm »
+3
Quote from: vag on October 08, 2020, 07:55:42 am
ATG split squat + 60kg ? That is insane!!!!  :o :strong: :highfive:

Thanks mate. Depth wasn't perfect but long term goal is bodyweight.

<a href="http://www.youtube.com/watch?v=x4e_oK5NHdU" target="_blank">http://www.youtube.com/watch?v=x4e_oK5NHdU</a>
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Coges

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Re: Two Hands Two Feet
« Reply #2051 on: October 12, 2020, 07:52:44 pm »
0
12/10/2020
Keegan Smith Program -  Day ?

Ring Dips- 5, 5, 5, 2
False Grip Rows- 5, 5, 5, 5

Single arm inner range db press + floor press- 10kgs x 10+10, 10+10

DB Hammer Curl- 6's x 10, 10, 10, 10, 10
French Press- 10kg x 10, 10, 10, 10, 10

Done.

Need to stop maxing out. My body just isn't recovering quickly enough. Aiming now to get some more volume in. Still going to get some heavy lifts in but focus more on volume for now.

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Coges

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Re: Two Hands Two Feet
« Reply #2052 on: October 12, 2020, 08:07:09 pm »
+2
Doing a new "diet". Woke up at 97 this morning when I was 100.3 on Sunday morning so feeling pretty good. As part of the RealMVMT courses they have one called Fat 2 Free. Basically getting lean and changing your relationship with food. The first week (where I am now) is about acclimation. Then the next two weeks are basically a PSMF along with some higher cal days thrown in. There's a combo of days used. The PSMF days, a 50/50 protein and fat day and a 70/30 protein and fat day. The course runs for 10 weeks but I imagine I'll be at my goal weight of 88ish kgs long before that. Hoping to get to at least 90 in a month. Started on Sunday and so far not feeling any ill effects of no carbs. I have been upping the salt intake which no doubt has helped.   

On another note I need to get back into some form of athletic training. Have jumped once since May and haven't really trained any martial arts except for a few quick sessions. Feeling older and stiffer than I should even though I'm doing plenty of flexibility work. 
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Mikey

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Re: Two Hands Two Feet
« Reply #2053 on: October 13, 2020, 08:51:27 am »
+2
How many calories are you planning on eating a day and how much protein?
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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 #2054 on: October 13, 2020, 05:17:57 pm »
0
Quote from: Mutumbo000 on October 13, 2020, 08:51:27 am
How many calories are you planning on eating a day and how much protein?

Aim is to average around 2000 cals so on the 50/50 days that's 250g protein and on the 70/30 days it's 350g. Still working on getting those right but they make it pretty easy. 2000 cals is 2 points and then there's a list of food amounts (i.e. 600g mince) that equals certain point numbers. Saves the need for logging calories and makes it a little easier.   
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky
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