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Author Topic: Two Hands Two Feet  (Read 819213 times)

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Coges

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Re: Two Hands Two Feet
« Reply #210 on: September 19, 2013, 08:21:40 pm »
0
So in another minor setback I have seemingly sprained the big toe on my right foot. The same toe got absolutely crushed a couple of weeks back during a game and then has been knocked around a few times since. Didn't really feel it getting knocked on Monday night and Tuesday it was all good but Wednesday and yesterday I couldn't walk on it at all. Had massive pain throughout the whole foot yesterday and figured I must have broken something. Got it checked out yesterday and the doc said it was just badly sprained and shouldn't be broken.

In a fortunate twist I soaked it in some super hot water yesterday arvo (which fricken killed) and that seemed to have caused the blood that was under the nail to actually loosen and bleed out (disgusting I know). Woke this morning and feels a million times better so fingers crossed it's good to go by the weekend.
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Coges

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Re: Two Hands Two Feet
« Reply #211 on: September 22, 2013, 07:55:11 pm »
+1
21/09/13

AM:
Did the 1000 steps in the morning. Basically a 1.8ish km stair trail in the Dandenongs of outer Melbourne. Is easy in some places and quite steep in others. Walked it twice which was a nice way to warm up the knees and hips and got a good puff going on. There's a 1.8k incline trail which I will look to start running over the next couple of weeks. I walked the trail on the way down and it felt great on the quads and hams. It's quite steep so I had to keep the knees a bit bend throughout. Almost felt like the same action as doing backwards sled pulls.

PM:
Body felt great so jumped in the gym for a quick sesh.

Front Squat:
bar x 5
40 x 5
60 x 5
70 x 5

Incline Bench:
bar x 10
40 x 5
60 x 3
67.5 x 5
50 x 10, 10, 10, 10

FS felt pretty strong. Filmed the last two sets and form seems to be ok. I'll post a vid when the weight gets a little heavier. Had my 3 year old son telling me I was doing it just right throughout the 70kg set so I must be going ok.
Bench was good. 67.5 was hard but got all reps without risk of failure. Will aim for 70 next week which might just be a PR on the incline bench.

*Edit- Toe, back and knee all felt pretty good. Cut away a fair bit of nail on toe to give some relief. Glad I've got a few weeks off ball to save it from getting smashed again. Quite sore in hips, adductors and quads today with a little pain in right knee but all in all feeling quite good*
« Last Edit: September 23, 2013, 01:15:05 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #212 on: September 23, 2013, 07:26:55 pm »
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23/09/13

Had time for a quick sesh. Am getting some momentum back now which is great. Just need to keep it going. Need to keep an eye on the diet though. I am 94kg atm which is high with my current bodyfat. May need to drop some soon but don't want to intefere with my strength right now.

Warm up

Back Squat
bar x 10
40 x 8
50 x 6
60 x 5
80 x 3
100 x 2

Complex (row, hang clean, FS, push press, BS, GM)
8 reps @ bar
5 reps @ 30
4 reps @ 40

The squat felt good. Everything went up pretty easy. I am taking this progression slowly though and plan on 130kg by Christmas so I've given myself plenty of time to get there.
I had another two sets planned for the complex but had to call it early for a family dinner. My push press sucks major balls at the moment. It's all a practice/technique thing with me though. The rack position was shit but I know in a few weeks with some more work on it I'll be fine.
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Coges

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Re: Two Hands Two Feet
« Reply #213 on: September 23, 2013, 08:02:58 pm »
+1
I have shelved the snatch from my program for the moment. Really need to focus on the basics of training 2-3 times a week and making up some lost ground before I get too tricky. Thinking I will add some jumps in once I get some strength back instead of trying to teach myself a relatively complex lift when I probably don't need it.
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Coges

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Re: Two Hands Two Feet
« Reply #214 on: September 26, 2013, 07:40:18 pm »
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26/09/2013

Bodyweight- 92.2
Injuries- None
Fatigue- None
Motivation- pretty high

Warmup and stretches

Deadlift-
60 x 5
80 x 5
100 x 5
120 x 5

Incline Press-
bar x 6
40 x 6
50 x 6
60 x 6, 6, 6, 6

BSS
bar x 8 x 3

Was an interesting training sesh. My wife was out so I was looking after the kids. The youngest (13 months) had just gone to bed and I had my son (nearly 4) with me in the garage/gym. I had the baby monitor on so I could keep an eye on our daughter and as we normally do when she goes to sleep we have some music on for her. So whilst I'm warming up and doing deadlifts I am listening to twinkle twinkle little star on repeat. Bizarre given my usual musical appetite.

Either way the deads felt good. For some reason the last time I did them I tried widening my stance. Totally fucked my shit up and no wonder I hurt my back. Adopted my normal width stance last night and it felt great. 120 for 5 felt heavy but then again I haven't done deads consistently for ages so was pretty happy. 150 for 3 is definitely a legit goal by Christmas.

Am going to use a barbell for BSS. I have olympic dumbells which sounds great in theory but the collars I have are shit and keep sliding off. Figure if I start light with the bar I will get used to it and will be able to balance it ok. I didn't have any balance issues last night so fingers crossed won't have any when I start adding weight.

Have gotten in the gym 3 times this week which is great so just have to keep the momentum going. Will be using the full template I outlined earlier next week so pretty stoked so far.
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Coges

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Re: Two Hands Two Feet
« Reply #215 on: September 29, 2013, 08:29:58 pm »
+1
So went for a 3k run with the wife yesterday. We went to the Dandenong Ranges in outer Melbourne to the place where I did the 1,000 steps. The plan was to run up a relatively steep 2.5k trail and call it a day. Well we got about 120m up the track and realised what a bad decision I had made.



That is the trail right there. It's pretty much that steep for 2.5k. I still maintain I'd like to build up running it but it won't be happening anytime soon.

So we did about 1k as a warm up and found another track which had nice less steep hill and I did a few sprints on that and a couple of k's worth of jogging. It's a start and I'm never going to run over 5k but don't see the harm in shorter runs like this. No doubt it'll be good for my overall fitness.
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Coges

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Re: Two Hands Two Feet
« Reply #216 on: September 30, 2013, 07:57:24 pm »
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30/09/13

Bodyweight- 93.1
Injuries- None
Fatigue- quads and hips a little from yesterdays run
Motivation- High

Warm up (haven't been doing such a lengthy warm up as before. need to find a nice balance here)

Front Squat-
bar x 5
40 x 5
60 x 5
70 x 5
75 x 5

Incline Press-
bar x 5
40 x 5
50 x 5
60 x 3
70 x 5
52.5 x 10, 7, 8, 5

Chins-
3, 3, 3

RDL-
70 x 8, 8, 8

Windshield Wipers (tuck position)
10, 10, 10

FS felt pretty strong. I also had some great encouragement from my son telling me I was doing the wrong exercise followed up by you're not lifting enough weight. Motivational stuff right there  ;D
Came off the third set of chins (had 10 planned) with my left wrist killing me. No idea what happened but it doesn't like being moved to the left right now.
I don't know how to count reps on the wipers if both sides are 1 rep or each side is a rep. Either way I counted each side as 1 rep and realised that my core is pretty damn weak.
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Coges

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Re: Two Hands Two Feet
« Reply #217 on: October 01, 2013, 08:18:20 pm »
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1/10/13

100 push ups- Don't know why but I felt like busting out some push ups before dinner.

That is all.
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Coges

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Re: Two Hands Two Feet
« Reply #218 on: October 02, 2013, 08:06:52 pm »
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02/10/13- Training sesh no. 5

Bodyweight- 92.5
Injuries- None
Fatigue- Quads, hips and upper back
Motivation- Pretty decent

Warm up-

Back Squat
bar x 5
40 x 5
60 x 5
80 x 3
90 x 3
105 x 3, 3

BB Complex- Bent row, hang clean, FS, OHP, BS, Good morning
bar x 3
30 x 3
40 x 3
50 x 3

BB Curls
3x12@25

Push Ups
16, 15, 10

Windhield Wipers (legs tucked)
10, 10, 10

Squat felt pretty good. Would have been good for 5 reps on each set but I'm intentionally holding myself back on this one. No doubt I will need to increase volume in time but the main focus at the moment is to get the FS over 100kg so until then I will be keeping the BS stuff to a minimum. Liked the additional couple of sets for technique practice though. Given the reps are so low I will continue to do this as the weights increase. Will prob add another set of 3 at the end to give me around 10 working reps all up.
Had another set planned for the complex at 55 or 60kg. Nearly dropped the bar on my head when I went from OHP to BS so thought it best to give it a miss. Definitely had the heart pumping though.
Have pushed the handstand and lever practice back for a week. Left wrist is still a little dodgy after Monday night so don't want to place too much stress on it as ball kicks off again in 4 days.

Overall rating- 7.5/10
Not the best session I've ever had but I'm super motivated at the moment and am loving getting in the gym. I've found a schedule that fits in the family and work committments and makes training on a consistent basis a reality. I almost feel like this is my 5th ever training session as everything is falling into line. Fingers crossed that continues to work once ball starts again next week.
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Coges

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Re: Two Hands Two Feet
« Reply #219 on: October 06, 2013, 07:01:08 pm »
0
05/10/13

Bodyweight- 92.5
Injuries- None
Fatigue- None
Motivation- Ugh

Warm up

Deadlift-
60 x 5
80 x 5
100 x 5
125 x 5

OHP-
bar x 5
25 x 5
30 x 5
40 x 5
45 x 5

BSS-
25 x 8, 8, 8

Windshield wipers-
10, 10, 10

This session pretty much sucked motivation wise. I'd been driving around all day for a kids party (4hrs driving total) and had salt and vinegar chips and a red bull on the way home shortly before training. Not the best pre-workout fuel going round.

Deadlift- Videoed the last set and can see that my last 3-4" of ROM at the bottom I'm rounding the back a little. I can feel it when I'm lifting and although it's not major rounding I def want to get it sorted. I think dropping the hips a little combined with some thoracic mob work will do wonders. I seem to be hunching a little which is a problem I've always had.

BSS- Every first set with my right foot up at the back I get foot cramps. Ridiculous. After set 1 it's all good though.

Wipes- I'm doing the same number of reps here from workout to workout but getting much more control and height of knees and hips. Will start to extend the legs a little soon too.


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Coges

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Re: Two Hands Two Feet
« Reply #220 on: October 06, 2013, 07:12:10 pm »
0
06/10/13

Bodyweight- 93.5
Injuries- None
Fatigue- legs, hips, glutes, upper back
Motivation- pretty high

Warm up-
Ran the wife through a series of lifts as she's getting into the weights. Served as a pretty good warm up

Front Squat
bar x 5
40 x 5
60 x 5
70 x 3
80 x 5

Incline Press
bar x 10
40 x 5
55 x 5
67.5 x 5
70 x 7

RDL
70 x 10, 10, 10

Incline Press
52.5 x 10, 10, 10, 7

Windshield Wipers
10, 10, 10

FS- felt pretty good. Was hard but then again wasn't hard. Legs were pretty tired from yesterday so no doubt that didn't help but I don'tfeel they're the limiting factor at the moment. Also now know how my wrist is getting sore. When I rack the bar my elbows are a little close forcing my wrists out at an odd angle. Will fix for next time.

Incline Press- Had originally planned to do more reps at 70 as last weeks were pretty ugly towards the end. Got my warm up all wrong here thinking I was going to go for 72.5 (even then 67.5 would have been shit too). Still did 70 and got 7 reps so not too bad.

RDL- after deads yesteday these were interesting. Legs were fatigued but these provided a nice stretch. I'm trying very hard to go with full control and keep these close to the body. I'm also only going just below the knees and will improve ROM in due course.
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Coges

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Re: Two Hands Two Feet
« Reply #221 on: October 06, 2013, 07:16:49 pm »
+2
Hav my first ball game back tonight which should be interesting. Haven't done anywhere near as much bball conditioning/skills work as I would have liked but what can you do. This will be my last season for a while and I'm going to just enjoy it. We have some new blood who are just a bit shorter than me so the extra height should really help. Will also routinely have 7 players so I might even get some rest time during the game.

Interestingly enough I've put on some upper body size (haven't measured lower body) in the 3 weeks or so. It's been more of a concerted effort at the dinner table plus the training. Have put 1.5 inches on the arms and nearly 2 on the chest. I just hope going back to ball doesn't diminish those gains. Also hope it doesn't fuck with my training at the moment as I'm in good rhythm. Either way relatively excited to get back to playing.
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Coges

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Re: Two Hands Two Feet
« Reply #222 on: October 07, 2013, 06:49:55 pm »
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So first game back last night. It's strange that in a post in Entropy's log I basically chastised him for wanting to be a great ball player without playing ball. The last couple of weeks though I've been enjoying training so much I was hesitant going back to play last night thinking how it would affect my training and recovery, even though I still love playing and want to get better in the short term. Anyway my fears were proven correct to a degree. We had a slow start which wasn't surprising after 4 weeks off. I was having a pretty good impact and had 8 points early on till I got a massive corky on a drive through the key. The guy slid across on the drive and led with his knee. No foul called even though after he corked me he tripped me too. It seized up after a few minutes and although I could still waddle and jump off two (albeit far lower than my usual height) I played out the game being far less effective than I otherwise would have been. We only had 5 too which didn't help and ended up going down by 7. Not a great way to start the season but we should improve from here.

My concern from here is how I manage the corked thigh and how it affects my training. I'm struggling to walk today so not sure if I'll be squatting again this week. Was thinking I can do rack pulls instead of full deads and maybe hip thrusts to see out the week. Then start again next week. Any suggestions would be welcome.
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Coges

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Re: Two Hands Two Feet
« Reply #223 on: October 11, 2013, 12:06:18 am »
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9/10/13

Trained upper body only. Quad is still barely moving and giving me all kinds of trouble. Will rest it a few more days and see how I pull up.

Incline Press-
55 x 10, 10, 10, 10, 10

DB Row
22.5 x 15, 15, 15, 15, 15

OHP
40 x 6, 5, 6, 5,

Bent Row
50 x 10, 10, 10, 10

BB Curl
30 x 8, 25 x 10, 20 x 10

Push Ups
15, 10, 8

Done.
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Coges

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Re: Two Hands Two Feet
« Reply #224 on: October 11, 2013, 12:08:49 am »
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11/10/13

Quad pain and tightness has now moved from the outside to right in the middle about halfway down. The pain is about a 5/10 but is still worrisome. Training tonight and will aim to do some deads/rack pulls and maybe some back squats but will see how I go.

If I'm no good on Monday I'll give the game a miss. It's only the grading games at the start of the season so nothing too special.
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