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Coges

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Re: Two Hands Two Feet
« Reply #2160 on: June 30, 2022, 01:25:41 am »
+1
30/06/2022

Run- 2.77km in 16:51 @ 6.06m/km

Ran a bit then walked a bit. Running pace was around 5.30 or so. Felt pretty crappy overall. New shoes which were different plus being fat doesn't help. All in good time though.

Signed up for a 10k event last night. The run is on Oct 2 so plenty of time to train and should be able to fit it in around my other training. Was feeling a little demotivated and thought this might get the juices flowing again. Wife and her brother are doing the 21km at the same event.
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Coges

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Re: Two Hands Two Feet
« Reply #2161 on: July 04, 2022, 10:59:50 pm »
+1
04/07/2022

Had some jumps planned for the day but ended up at the courts while my daughter had a netball clinic on. In jeans and casual nikes I shot around for 45 minutes. Shot was feeling nice and I hit more than I missed. Legs were tired towards the end and a guy asked if I wanted to play some 2 on 2. Me and a 15 year old fat kid vs another guy similar height and build to me with another teenage fat kid. We smoked them. Took about 15 minutes and I was sweating bullets and clearly stuffed at the end. Good fun though.

Shot around with my son for 30 mins later in the afternoon too.


05/07/2022

BW- 100.6 (way too fat)

Training and testing to come this afternoon.

Warm Up Stretch- Dynamic/Iso/Ballistic Kick Stretch Series                        

Vertical Testing = Pathetic (more below)

A- Patrick Step Up (7 reps on L leg on last set)   bw   20   40   50   60
B1- Nordic Curl              12" elev      5   5   5      
B2- Elevated push ups (not dips today)      10   10   6      
C1- Hanging L-sit      3   10s         10   10   10      
C2- Chin Ups                           
D1- Wall Calf Raises                              20   20         
D2- Wall Tibialis Raise               20   20         
E1- Hip Flexor PNF   5x10s with 3s rest x 3            
E2- Hamstring PNF   5x10s with 3s rest x 3

Session felt ok. Patrick step ups caused some pain in the left knee. Came and went quickly but stopped mid set jic. Nordics are getting easy at this level so will start to reduce the height. From memory it took me about 4 weeks of training them once a week to get a single flat rep. Training them twice a week now so will see how we go. Probably a similar timeframe due to my weight.

Did some vert testing because it's nice to know how much I currently suck. Tested my reach at 8'3 in low drop running shoes. Wasn't reaching too high as my right shoulder is a bit tight. Previously tested bare foot reach at 8'4. Either way it gives me about 20" to touch the rim.

SVJ- 19". Couldn't even touch the rim. Pathetic.
DLRVJ (RL plant)- 21".
SLRVJ (L leg)- 20".

I'm just too heavy and untrained at the moment. My body fully had the brakes on when I was testing yesterday. I did a small warm up but perhaps not enough either. 2 years ago I was dunking easily at this same weight but had been training regularly. I know it won't take long though which is the pleasing part. I would imagine a couple of weeks of training and losing some fat will help enormously.

Also committed to playing ball for the next 6 weeks as a fill in. That's a good amount of time to see some gains on the court as well.

Onward and upward.

         
« Last Edit: July 05, 2022, 08:28:19 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2162 on: July 06, 2022, 06:45:46 pm »
0
06/07/2022

BW- 98.8'

Incline Bench- sets of 10 @ 20, 30, 40, 40, 40
ATG Split Squat- 3x10@bw (right knee creaky AF on first set which was very weird)

Seated GM- sets of 10 @ 20, 30, 35
External Rotation- 3x10@3.5kg

Cross Bench Pullover- 3x5@6kg with 3s pause
QL Extension- 3x10@10kg

3 Step Horse Stance x 30s

Body was sore and tired. Went through the motions but got it done.
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Coges

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Re: Two Hands Two Feet
« Reply #2163 on: July 07, 2022, 09:25:58 pm »
0
07/07/2022

Rest day.

So weird. Been listening to a lot of material lately on strength, vert, agility, speed, basketball specific stuff and then out of interest went back through my log a bit. Stuff that's being marketed, to me at least, as "new" has been mentioned in my log multiple times  :uhhhfacepalm: BSS DB iso, cyclist squats, etc. I know none of this is new but just wish I had taken more note of this stuff back in the day. Feel like everything I'm seeing now (KOT squats- aka cyclist squats, step ups, ISOs for tendon health) is being pushed as brand new material when it's been around forever. Anyway, rant over.
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Coges

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Re: Two Hands Two Feet
« Reply #2164 on: July 10, 2022, 09:18:16 pm »
0
Bringing back the T0ddday jump program. Hvae been trawling through all my old info and programs. Looking at the ATG stuff, some PJF Performance stuff I came across and I found this old gem. Going back through this log I can see I got some great results (especially squat strength) and just need to make some tweaks to get it to fit me better. Problems I ran into last time were some knee pain, ankle pain from too much bounding too soon and getting run down which is probably a combo of the workload and just normal life stress. Anyway going to run it back and make some minor adjustments to see what I can get out of it.

Going to start with the lifting, 1-2 jump sessions and 1 track session a week and progress it from there.

The original program is as follows:


A) Jump Circuit

1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps


B1) Lifting Day 1

1) Squats: 4,7,7 @ 95,85,85%
2) Hip Thrusts: 2x10
3) Reverse Slant Bench Leg Raises w/weight
4) 50xpullup
5) Standing Dumbell Press (4x10)

B2) Lifting Day 2
 
1) Squats: 5,3,1 @ 70, 85, 100%.
2) Deadlift: 5,3,2,1,1,1 Workup
3) Explosive Push Press
4) Slant Bench Abdominal Curl w/weight
5) Med Ball Toss

B3) Lifting Day 3:

1) Squats: 3, 1, 1, 1 @ 90%
2) Dumbell Single Leg Deadlift to Press
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups

C1,2) - Bounding/Sprints/Walking Mobility

0) 3xstrides
1) Single leg Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip
7) Rudiment Hops (all legs)
8) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint   
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint

*** Either (C1) 2x3x100m sprint, (C2) 2x2x150m,1x300 TT sprint/stride

D)

1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides          2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Sample Template:

M: C1, B1
T: A,D
W: D
R: A,B2,D
F: D
Sa: A,C2,B3
Su: D
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Coges

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Re: Two Hands Two Feet
« Reply #2165 on: July 10, 2022, 09:20:56 pm »
0
10/07/2022
BW- 100.8

Lifting Day 1

1) Squats: 4,7,7 @ 95,85,85% (85 x 4, 75 x 7, 7)
2) Hip Thrusts: 2x10 (60 x 5, 10)
3) Reverse Slant Bench Leg Raises w/weight (5, 5)
4) 50xpullup (3, 3, 3)
5) Standing Dumbell Press (4x10) (6kg DBs x 10, 10, 7)

Interesting first session. Was planning on making 100kg my training max. Body had different ideas after a weekend of festivities. Will gradually work up the volume and weight on upper body too. Still have a left shoulder niggle which is causing me some issues on push and pull movements. Legs dead afterwards and spent 30 mins stretching in the evening.
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Coges

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Re: Two Hands Two Feet
« Reply #2166 on: July 11, 2022, 12:17:45 am »
0
11/07/22
BW- 100.8 (ate well below maintenance yesterday. weird for no drop in weight)

Jump Circuit

1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps

Spanish squat ISO- 1x20s

Cut the jumps short. Want to really ease myself into these as the last time I did everything I ended up with shocking knees and ankles. I was also 10kg lighter then too.

Potential Hapkido training to come later.
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Coges

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Re: Two Hands Two Feet
« Reply #2167 on: July 12, 2022, 02:09:28 am »
0
12/07/2022
BW- 100.2

Lifting Day 2
 
1) Squats: 5,3,1 @ 70, 85, 100%- 60, 75, 90
2) Deadlift: 5,3,2,1,1,1 Workup- 60 x 5, 80 x 3, 100 x 2, 110 x 1, 115 x 1, 120 x 1
3) Explosive Push Press- OHP- 2x5@20 (combined with ext rotations @3.5kg)
4a) Slant Bench Abdominal Curl w/weight- 3x5@6kg
4b) Med Ball Toss- 3x2@6kg
5) Couch stretch - 1 min/side

Squats felt like butter. What a difference a couple of days make. Used sleeves and a belt last time. Didn't use either this time. Not sure to use or not to use going forward. It's only 90kg but it moved super quick. Was conservative on deadlifts though. Definitely had more in me but there's no point getting carried away too soon. Push press sucked. Left shoulder not great. Got some external rotations in and two sets of strict press at 20kg. Worked out ok. 

Looking forward to tomorrow's training. Will get a slow 20m run in and some core work.
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Coges

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Re: Two Hands Two Feet
« Reply #2168 on: July 13, 2022, 08:18:27 pm »
0
13/07/2022
BW- 99.7kg

Run- 4.01km
Time- 26:24

Splits-
1- 6'17
2- 6'23
3- 7'04
4- 6'28

Avg heart rate- 157

Went a little harder that I would normally have gone but was running with my wife. She was slightly ahead the whole time and paced me pretty well. Legs felt pretty good after too. Longest run in ages.
« Last Edit: July 13, 2022, 08:21:28 pm by Coges »
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Re: Two Hands Two Feet
« Reply #2169 on: July 14, 2022, 08:00:09 pm »
+1
14/07/2022
BW- 99.6

Ball game. I'm filling in for a team the next 4-5 weeks. The quality isn't great but it's a run so there's that. It was good feedback on the training though. Body was feeling good. Way better than when I played two weeks ago and even though I'm definitely not fit I can see the progress being made. Had two nice blocks and heaps of strips. Kind of weird but my reflexes seem to have gotten a whole lot better. Either that or I know I can't jump and block like I used to so I'm choosing a different option. Perhaps a combination.

Anyway, pulled up great. Some muscular fatigue but no joint pain which is great.
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Coges

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Re: Two Hands Two Feet
« Reply #2170 on: July 17, 2022, 09:44:27 pm »
0
15/07/22
BW- 99.3kg

Lifting Day 3:

1) Squats: 3, 1, 1, 1 @ 90% - 60 x 3, 80 x 1, 1, 1
2) Dumbell Single Leg Deadlift to Press- 10kg x 5/side, 15kg x 5/side
3) Dumbell Incline Press- 10s x 10, 15s x 10, 10, 10
4) Chest Supported Dumbell Row- 10s x 10, 10, 10, 10
5) Weighted Pullups

Felt pretty good after gym. Squat singles were easy. SL DL to press was hard-ish and very fatiguing on the hams. Went easy again on upper due to shoulder.

Got home and my wife wanted to do a 3k run. I thought that would be easy enough and it would be a slow pace. We then decided to run with the dogs (German Shorthaired Pointers) which proved to be a huge mistake. I was constantly having to pull back in my running stride as the dogs were too excited. One of them also cut across me and I took a nice tumble. Glad I have all that breakfalling experience from hapkido as I ended up doing a nice backwards roll. I may have jarred my leg in the process though. After the run the back of my leg blew up and I had a nice little lump at the top of my right calf on the inside. Pretty sure its a baker's cyst which I had previously when I did my meniscus on the same leg. Was hugely painful and I stayed off it all night. I don't think my shoes helped either. Bought a pair of Mizuno Wave Inspire 18s. Only ran in them three times but they felt like they had a hard plastic spring in them which was odd. I thought maybe I need to wear them in more so wore them around all day Saturday and out to my sons basketball game. Leg was feeling horrible and the lump was quite pronounced. Felt about 87% better when I got home and took them off. Returned them and bought some new ball shoes instead as all the runners they had were over priced.


16/07/2022
BW- 99.0


17/07/2022

1 hour stretching session


18/07/2022

Leg feels much better. Lump is basically gone now but I'm being careful. Going to take a week to get over this and start again next week. Will do upper body, lower body ISOs, core and stretching this week. I did eat my way through the depression of another potential injury though so I'm pretty sure I'm back to square one weight wise. Will eat to the plan today and jump on the scale tomorrow.

Have looked at the volume for the program which is a lot. Going to moderate it as follows:

M- AM Lifting + PM Hapkido
T- AM Core/Jumps + PM Slow Run
W- Lifting
Th- AM Core/Jumps + PM Ball Game
F- AM Lifting
Sat- Track
Sun- Slow Run

Things to be mindful of is to keep my nutrition high enough. Going to aim at 2,500/2,700 on single session days and add 250 extra on double days. Also going to ease in to running and track volume. The lifting was feeling great last week so I don't think that's the problem. Last time I did this program I added 10kgs a week to squats. Will only add 5kg per week to keep it reasonable. 
« Last Edit: July 17, 2022, 09:46:05 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2171 on: July 19, 2022, 09:03:20 pm »
+1
19/07/2022

Spanish Squat ISO - 2 x 45s
Hanging - 2 x 20s

Incline Bench-
20 x 10, 40 x 5, 50 x 1, 60 x 6, 55 x 8, 50 x 8

Flat Bench (allowing some scap movement)-
40 x 8, 8, 8

Lateral Raises-
6kg DBs x 15, 10

Standing DB French Press-
10kg x 20

Quick upper session. My shoulders feel amazing after these lifts.

The right knee is feeling pretty good but still a little thick. I know that ISOs are meant to have an analgesic effect but I didn't expect it to be this much. Both knees felt like they were glowing with bright, positive energy after just two sets. So weird but awesome at the same time.

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Re: Two Hands Two Feet
« Reply #2172 on: July 28, 2022, 07:50:25 pm »
0
Bloody head cold kept me out of action for the last week. Also had some lingering knee pain right where the MCL is. Wondering if I had a slight MLC strain in there somewhere. Pain is completely gone now though.

28/07/2022
BW- 98.7

Spanish Squat ISOs- 5x30s
Hanging- 5x20-30s

Back Squat-
20 x 5, 60 x 3, 80 x 1

Incline Bench-
20 x 5, 40 x 5, 60 x 3

Wanted to get a quick lift in as I have a game tonight. Everything felt ok. Weak-ish as I haven't lifted in a week but assumed that was going to happen. Spanish squat ISOs are gold! Can't believe I've never used ISOs before for my knee health.

Ball Game-
Nothing like a shitty rec league game to make you want to train harder. I'm just not fit enough or skilled enough at the moment. Had a full court sprint followed by a beautiful euro step between two opponents but just had no juice left in the legs to make the shot. That was the same on a few occasions. I can get to the basket easily enough or get my shot but it's falling short. In positive news though I had a cold one step RL jump which was around 24". This is up from the 19-20" from two weeks ago. I'm pretty excited about the next couple of months though. Just getting the weight down and my strength back should see me back up over 30" pretty easily.

Refs were completely one sided which shouldn't have surprised me after the jump ball. Guy opposing me tipped up straight out of the refs hands and when I looked at the ref he just shrugged his shoulders at me SMH. The rest of the game was super physical which is sometimes the norm but there was a lot they let go. I just need to be stronger. 

29/07/2022
BW- 98.2

Knees and ankles feel great this morning. Lower back has been a pain the last few weeks but that's just my lack of consistent training and lack of stretching. Need to get that fixed ASAP.

May train later today or just get a stretching session in.
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Coges

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Re: Two Hands Two Feet
« Reply #2173 on: August 02, 2022, 02:13:42 am »
0
02/08/2022
BW- 98.5

Warm Up Circuit-
Spanish Squats - 2x30s
Hanging 2 x 30s
Leg & Arm Swings

Strength-
Squats- 80 x 5

Zercher Straight Leg DL- 12 x 5, 16 x 5, 20 x 5

Bench- 70 x 5, 60 x 7, 50 x 9

Seated Row- 36 x 10, 45 x 8, 54 x 8

Stretching-
Long Lunge- 2 x 45s / side

Cardio-
Ski Erg- 20s on/40s off x 10 - Avg heart rate between 160-170

Good session. Ate way too much on the weekend and managed to lose some water weight yesterday so back to where I was mid last week. Time to get into the 97s. Feel like I could be back dunking in 2 weeks at this point. Body is gradually feeling better and better.

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Re: Two Hands Two Feet
« Reply #2174 on: August 04, 2022, 08:01:20 am »
0
04/07/2022
BW- ?

Squat- 20 x 10, 60 x 5, 75 x 3, 90 x 1

Deadlift- 60 x 10, 80 x 3, 100 x 2, 110 x 1, 120 x 1, 130 x 1

OHP- 20 x 5, 30 x 3, 40 x 6, 35 x 8, 30 x 10

Decent session. Squats felt good and moved quickly and so did the deadlift. OHP was pain free in left shoulder which was a nice surprise.
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