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Author Topic: Two Hands Two Feet  (Read 818359 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2070 on: November 09, 2020, 04:06:50 pm »
+3
Monday 09/11/2020

Strength Session
CTW Handstand- 3 x 20s
Juggling- 3 ball- 3 x max

Cross Bench Pullover- 3 x 5 with 3s pause @6kg
Feet Elevated Bridge- 3 x 10-15s

EMOM Alternating
Dips- 5, 5, 4, 4, 3
Chins- 4, 4, False Grip Rows- 5, 10, 5

French Press- 4 x 15 @ 10kg
BB Curl- 4 x 15 @ 20kg

Trap 3 Raise- 2 x 10 @ 2.5's with 3s pause

Range of Strength Sprint
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side

HIIT
Boxing- 20s on/40s off x 5

Total time an hour and 24 minutes. Drained but felt great at the end. Hot AF which was also pretty cool too. Sweating buckets.
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Coges

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Re: Two Hands Two Feet
« Reply #2071 on: November 10, 2020, 07:25:02 pm »
0
Tuesday 10/11/2020

Strength Session
Tib/Calf Series

Patrick Step Up- top set of 10 @ 95kg (bare feet made this considerably harder)

ATG Split Squat- top set of 5 @ 20kg (right knee is quite thick after all the kicking on Saturday- took it easy)

Nordic- 9" elevation under hips- 5x5 (felt great- will go lower next time)

KOT Squat to 7.5" elevation- 5x5 (aiming to get under 6" for sets of 10)

Hanging L-sit- 3 x 10s

Range of Strength Sprint- only got through 2 rounds. Heat was intense in my garage and it got the better of me
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs
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Coges

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Re: Two Hands Two Feet
« Reply #2072 on: November 11, 2020, 06:30:13 pm »
+1
Wednesday 11/11/2020

Strength
Inner Range DB Press- 6 x 15, 10 x 15, 15

Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 70 x 4, 4, 4, 4

Deficit Push Ups- x 7

Range of Strength Sprint- Side Split- did these between sets of bench
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg

I'm rebuilding my bench press. Used a wide grip (index finger on outer ring), flared the elbows a bit and tried to lessen my arch which is normally way too big. Really trying to focus on my non existent pecs. Was obviously weaker but felt pretty solid during the reps and had no shoulder strain from the wider, flared grip. Going to keep the reps high and add in lots more chest work in the next could of months to really bring up this lagging area. Should work well as I'm not going heavy with legs as I focus on my flexibility.   
« Last Edit: November 12, 2020, 05:04:25 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2073 on: November 12, 2020, 05:16:00 pm »
+3
Thursday 12/11/2020

Strength

Deadmill x 2mins

Poliquin Step Up- bw x 10, 20 x 10, 40 x 10, 60 x 10, 80 x 10, 95 x 10

Split Squat- bw x 5, 20 x 5, 30 x 5

Jefferson Curl- 6 x 5, 20 x 5, 30 x 5

L-sit- 5 x max holds (next time back to working on these from the floor- will suck so much more)

Weighted Tib Raise- 2 x 20 @ 6kg

Range of Strength Sprint- Head 2 Toe (these hurt so much haha)
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses

Deadmill x 5 mins

I believe I've rediscovered my holy grail. The reverse deadmill. The knee pump is insane from this and my knees felt so good afterwards. I used to do this every day and I believe it was a big factor in my knee health. Going to do the same now.

Session took just over an hour but I faded on the split squats. Not sure if because multiple times this week. Not to worry.
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Coges

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Re: Two Hands Two Feet
« Reply #2074 on: November 14, 2020, 04:25:41 am »
+1
Friday 13/11/2020

Friday is my bogey day. 7am to 7pm for work but missed my training session again.

Saturday 14/11/2020

AM
2 hours of Hapkido in the park again. Really enjoyable session.

PM
Strength

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

Flat Bench- bar x 10, 30 x 10, 40 x 10, 50 x 10, 8, 8

Range of Strength Sprint- Front Splits
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side


Caught this video last night which was fortuitious after me wanting to rebuild my bench for more pec activation. Tried it out today and was pure gold. Pecs were on fire. First time ever. Also first time ever benching without an arch which is pretty sad that it's taken me so long to get here. Oh well.

<a href="http://www.youtube.com/watch?v=5nNgMPu-PdE" target="_blank">http://www.youtube.com/watch?v=5nNgMPu-PdE</a>
 
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Coges

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Re: Two Hands Two Feet
« Reply #2075 on: November 16, 2020, 09:04:02 pm »
+1
Sunday 15/11/2020

AM
Met up with a mate for the first time in about 10 months. Ended up walking 10kms over lunch and a beer.

PM
Range of Strength Sprint: Back Bridge- got through 3 rounds this time. Elevated bridge is easy except it makes me dizzy as fuck.
1.a) ROS FRENCH PRESS- 5x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 5x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 5x5
1.d) BACK BRIDGE HOLD 5x10s -elevate legs


Monday 16/11/2020

Strength
Flat Bench- bar x 10, 40 x 5  EMOM- 50 x 10, 10, 4, 6, 6

Bent Row- EMOM 5 x 10 @ 50

Ring Push Up- EMOM- 6, 6, 6, 6, 3

Inverted Row- EMOM- 8, 8, 8, 8, 8

Ring Flye- 3 x 6 (these are kind of awesome at the right angle)

Rear Delt Flye- 3 x 10 @ 6's

Range of Strength Sprint- Side Split- Seriously painful shit but had an alltime best pancake getting my head to the floor.
1.a) HORSE STANCE 5x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 5x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg
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Coges

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Re: Two Hands Two Feet
« Reply #2076 on: November 16, 2020, 09:07:06 pm »
+4
Tuesday 17/11/2020

Did not train

Wednesday 18/11/2020

Bodyweight- 95.4
Waist- 36.4"

Lowest weight and waist measurements since July-ish. I'm getting back into that golden territory now where I can see the light at the end of the tunnel.

Strength
Reverse Deadmill x 2 mins

Poliquin Step Up- top set of 10 @ 95 (100% of bodyweight)- Now to move onto Peterson Step Ups

Back Squat- EMOM 5x5 (going to add 5 kg each week till I fail then drop reps)
bar, 40, 60, 80, 100

ATG Split Squat- EMOM 3x5
bw, 20, 40

Seated Good Morning- EMOM 3x5
20, 40, 60- some shallow reps on the 60 set. Will repeat that weight next time

Range of Strength Sprint- Head 2 Toe (these still hurt so much and I need to stretch my calves beforehand)- only got through 3 rounds
1.a) ROS JEFFERSON CURL 5x3- 4 sec hold each rep.
1.b) DONKEY CALF RAISE 5x10
1.c) HEAD 2 TOE 5x10s hold then 10 pulses


After watching CoolColJ squatting yesterday I remembered my end of year goal. I also just miss lifting heavy(ish). Going to add back in the big 3 for the rest of the year and use the ATG and ROS (Range of Strength) stuff as accessories or off day work. Thinking- Squat, Bench, Deadlift, Rest/Run/Whatever, Squat, Bench, Rest/Run/Whatever. Not sure I'll hit 150 back squat by Christmas but I'll give it a good run.   
« Last Edit: November 18, 2020, 05:15:15 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2077 on: November 19, 2020, 03:19:59 pm »
+1
Thursday 19/11/2020

Strength

Deadlifts- 1 min rest between sets
20 x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 5, 130 x 5 (top set was mixed grip and pretty easy)

Nordic- 5 x 5- worked down to last set using 3" of elevation under hips. Flat bench coming soon

Jefferson Curl- 20 x 5, 30 x 5, 40 x 5 - these felt great. Need to get to 50% x bw for the Range cert so I'm not far off.


Done. Legs were trashed after the squats and squats yesterday. BB squats followed by ATG split squats produced an incredible amount of soreness in my hammies and adductors.
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Coges

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Re: Two Hands Two Feet
« Reply #2078 on: November 23, 2020, 03:08:00 pm »
+2
Friday 20/11/2020

No training


Saturday 21/11/2020

No training


Sunday 22/11/2020

Strength

Bench (no arch)- bar x 10, 40 x 10, 60 x 5, 70 x 5, 5, 5

Incline Bench- bar x 10, 40 x 5, 50 x 5, 60 x 5, 5, 5

Cardio

4k run with the doggo @6:37/km pace


Monday 23/11/2020

Strength

Tib/Calf Series

Squats- EMOM- bar x 5, 40 x 5, 65 x 5, 85 x 5, 105 x 5 (+5kg on last week- oly shoes and knee sleeves)

ATG Split Squats- bw x 5, 25 x 5, 50 x 5 (first time hitting 50x5 on right leg- oly shoes though)

Seated GM- bar x 5, 40 x 5, 50 x 5 (lower back was fatigued and sore- didn't push this at all)

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Coges

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Re: Two Hands Two Feet
« Reply #2079 on: November 24, 2020, 05:00:08 pm »
+1
Tuesday 24/11/2020

Super Quick Strength Session

Bench (flat back/no arch, scaps free to move)- EMOM

Warm Ups- bar x 10, 40 x 5, 60 x 5,

Working Sets- 5x3@75, 2x3@70, 3x3@65, 3x5@60


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Coges

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Re: Two Hands Two Feet
« Reply #2080 on: November 25, 2020, 02:46:17 pm »
0
Wednesday 25/11/2020

Strength

Deadlift
bar x 10, 60 x 5, 80 x 5, 100 x 5, 120 x 5, 140 x 5

Jefferson Curl- 5s pause at bottom of each rep
6kg x 5, 20 x 5, 30 x 5

Slow DB Hammer Curl
3 x 10 @ 10kg

Range of Strength Sprint- Front Splits- only got through 3 rounds
1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 5x10- 4 sec hold on each rep
1.c) HERO POSE- 5x10s

2. FRONT SPLIT CHECK-IN- 1x60s/side

Front split keeps getting closer and closer. Both are stopped by my hip flexors though. Especially my right one which is tight AF. Might throw in some extra work just for those with this stretch. It's an absolute prick of a stretch and is super painful at the lower levels but it works incredibly well.

<a href="http://www.youtube.com/watch?v=qHwyBHS6MQs" target="_blank">http://www.youtube.com/watch?v=qHwyBHS6MQs</a>
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adarqui

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Re: Two Hands Two Feet
« Reply #2081 on: November 25, 2020, 11:01:52 pm »
+1
those front split photos you posted were nuts.

man i've never come close to anything like that in my life. lmao.
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Coges

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Re: Two Hands Two Feet
« Reply #2082 on: November 25, 2020, 11:12:54 pm »
0
Quote from: adarqui on November 25, 2020, 11:01:52 pm
those front split photos you posted were nuts.

man i've never come close to anything like that in my life. lmao.

Haha thanks mate. I'm so close to flat bagging it I can't wait. I probably want that more than a 150kg squat before the end of the year.   
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Coges

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Re: Two Hands Two Feet
« Reply #2083 on: November 26, 2020, 05:37:58 pm »
0
Thursday 27/11/2020

Range of Strength Sprint- got through 3 rounds. Still dealing with golfer's elbow which is shit on straight arm work like the bridge. It's getting better but slowly.
1.a) ROS FRENCH PRESS- 3x5- 4 1/4 reps equals 1 rep
1.b) CROSS BENCH PULLOVER 3x5- 4 second hold on each rep.
1.c) TRUNK EXTENSION 3x5
1.d) BACK BRIDGE HOLD 3x10s -elevate legs

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Coges

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Re: Two Hands Two Feet
« Reply #2084 on: November 26, 2020, 05:43:41 pm »
+1
Friday 27/11/2020

Bodyweight- 94.9- lightest I've been since March this year. I can see the light at the end of the tunnel lol. Only another 5-7kgs to go  :o Waist is down to 35.6" too which isn't far off where I need it to be. Ideally I'm at 34" and then I can build back up from there. I still think I need to be a leanish (12%) 100kg. Not sure I'll get there but I'm going to lean bulk as soon as I get to that 34" waist.

I'm also going back to the splits and squats program on Monday too. As much as I've enjoyed the freedom of doing whatever I want the last few weeks that's also the problem. I squatted 140 off the back of this program a few months back and am going to see where it gets me over the next few months. I will need to add an extra upper body session or two in but that's fine too. The best part is I need to test my 1RM today in preparation  :headbang:

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