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Author Topic: Two Hands Two Feet  (Read 819247 times)

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Coges

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Re: Two Hands Two Feet
« Reply #225 on: October 11, 2013, 08:32:31 am »
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11/10/13

Quad is still giving me the shits. Walking is a bitch but I can deadlift and squat. Did some deads tonight and it felt great.

60 x 5
80 x 5
100 x 5
115 x 5
130 x 5

Didn't get time for anything else.
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LBSS

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Re: Two Hands Two Feet
« Reply #226 on: October 11, 2013, 10:19:31 am »
+1
rest and all around but not on the painful area. IT band, VMO, hamstrings, hip flexors and glutes.
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Coges

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Re: Two Hands Two Feet
« Reply #227 on: October 13, 2013, 11:09:21 pm »
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Yeah good call. I've pretty much avoided anything on the quad and even IT band as that's where the bruising orignally was. Probably haven't done as much as I should have though. It's about 80-90% now though. May or may not be playing ball tonight depending on how good it feels. If I don't play I'll definitely lift though and test it out that way.
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Coges

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Re: Two Hands Two Feet
« Reply #228 on: October 14, 2013, 09:05:46 pm »
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Ended up playing last night. I made a call earlier in the day to not play but changed my mind at the last minute. Glad I did cause I feel better for the run. We went down by 6 which wasn't a bad result given we gave them a 15 point headstart after about 10 minutes. The quad felt pretty good although my speed was definitely down. Vert wise I was down a bit but still got up in patches. I need to incorporate some movement efficiency or low grade plyos or something to my training though. I don't feel springy at all these days on the court. Having said that I did have 6 blocks. My timing was spot on though more so than getting up too high.

Will train tonight and see how I go.
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Coges

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Re: Two Hands Two Feet
« Reply #229 on: October 15, 2013, 08:41:46 pm »
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16/10/13

Didn't get as much time as I would have liked in the gym but still got the main lifts in.

FS-
bar x 5
40 x 5
60 x 5
80 x 5
90 x 5

Incline Press
bar x 10
40 x 5
50 x 5
65 x 3
72.5 x 5
60 x 8, 8

*Edit- Ab wheel from knees 7, 5- I really suck at these. Tried one from standing and nearly faceplanted*

Was meant to go for 85x5 on FS. Mixed up the plates during the warm up sets and got to 80 for 5 instead of 75. Figured I'd go for 90 then for the top set. Wasn't too bad. Felt it in the upper back on the left hand side but the legs were pretty good.

Will go for 72.5 on bench again next week. Got 5 reps but the last 2 were ugly.
« Last Edit: October 15, 2013, 11:37:42 pm by Coges »
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Mikey

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Re: Two Hands Two Feet
« Reply #230 on: October 16, 2013, 01:12:54 am »
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A lot less strain on the lower back doing front squats ay
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Coges

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Re: Two Hands Two Feet
« Reply #231 on: October 16, 2013, 01:17:40 am »
+1
Update on goals:

My main goals leading up to Christmas were:

Front Squat- 100x5
Incline Press- BWx1
Back Squat- 130x1
Deadlift- 150x3
OHP- 70x1
Chins- BWx10

So far so good.

Front Squat- 90x5 which I forgot to mention above is a  :personal-record: +10kg in 2.5 months should be a breeze
Incline Press- 72.5x5 (est max of 85ish)
Back Squat- 105x3 (est max of 115ish- I see 130 as very doable, especially if the FS keeps going up)
Deadlift- 130x5 (+20kg in 2.5 months should be doable)
OHP- 45x5 (est max of 52ish- +18kg in 2.5 months will be a stretch)
Chins- who knows. With some dedication and frequent practice maybe I'll get 10 by Christmas. Of all the goals this has the least priority.
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Coges

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Re: Two Hands Two Feet
« Reply #232 on: October 16, 2013, 01:18:35 am »
+1
Quote from: Mutumbo000 on October 16, 2013, 01:12:54 am
A lot less strain on the lower back doing front squats ay

No doubt. I have to admit I like them but I think back squats are more fun. Maybe my mind will change the heavier I go though.
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Coges

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Re: Two Hands Two Feet
« Reply #233 on: October 18, 2013, 01:40:15 am »
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17/10/13

Bodyweight- 93.1
Injuries- Left quad still a little tight from corky
Fatigue- None
Motivation- Yep not too bad

Warm up
Did an extended warm up tonight with some ankle hops and tuck jumps- Felt pretty good afterwards

Back Squat
bar x 5
60 x 5
80 x 3
100 x 2
110 x 3, 3, 3

Curls-
30 x 10, 10, 10

Push Ups
20, 10, 13

Another quick one although pleased with the way the squatting is coming back. Also did some work on the front lever inbetween sets. Bloody hard.
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entropy

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Re: Two Hands Two Feet
« Reply #234 on: December 11, 2013, 04:20:55 pm »
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How did I miss all these FS PRs ppl have been making. Good job coges. Hope you're still kicking ass.
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Coges

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Re: Two Hands Two Feet
« Reply #235 on: June 01, 2014, 08:19:19 am »
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Quote from: entropy on December 11, 2013, 04:20:55 pm
How did I miss all these FS PRs ppl have been making. Good job coges. Hope you're still kicking ass.

Thanks mate. haha. Sorry for the delay in responding. It's been a while.
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Coges

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Re: Two Hands Two Feet
« Reply #236 on: June 01, 2014, 09:07:51 am »
+1
And...I'm back.

Took a while off. Training sucked for a while. Knee sucked for a while. Have quit basketball for now. Knee is pretty solid. Am back into training. Loving it.

Trained tonight.

B3W
Week 5
Session- 19

Warm up-
Joint rotations
Leg and arm swings
Push ups- 15, 15
BW Squats- 15, 15
Inverted Rows- 15, 15

Front Squat-
bar x 5, 40 x 5, 50 x 5, 65 x 5, 82.5 x 5

OHP-
bar x 4, 35 x 5, 47.5 x 5, 5 (2 were push press), 5 (3xPP)

Unilateral Floor Press-
20 x 10, 10, 10
« Last Edit: June 02, 2014, 08:26:59 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #237 on: June 01, 2014, 09:37:34 am »
+2
So as far as a training philosophy these days I'm going for a bit of a more relaxed approach.

For the first time in my life I've actually paid for and bought into a program. It's written by Anthony Mychal who some of you may be familiar with but I don't believe it's been fully released yet. I've never identified with the ideals/background/goals and aspirations of a "trainer" (that feels like a poor choice of word) more so the whole thing made a lot of sense to me. Given all the programs I've "acquired" over the years, actually paying for one brings with it a commitment that I'm enjoying.

With the book there are three main programs depending on your level with each having different plug ins, etc. Very cool stuff. My training at the moment is set up as follows:

Day 1- Squats and presses:
Squat- 4 warm up sets, 1 top set of 5
Incline press- 2 warm up sets, 3 sets of 5
Dips- 3 sets of 6-8
Optional- Abs

Day 2- Pulls:
Deadlift- 4 warm up sets, 1 top set of 5
Weighted Chins- 1 warm up set, 3 sets of 5
Curls- 3 sets of 8-10
Optional- Abs & Forearms

Day 3- Squats and presses:
Front squat- 4 warm up sets, 1 top set of 5
OHP- 2 warm up sets, 3 sets of 5
Unilateral Floor Press- 3 sets of 8-10
Optional- Abs

Day 4- Pulls:
Snatch Grip Deadlift- 4 warm up sets, 1 top set of 5
Barbell rows- 2 warm up sets, 3 sets of 6-8 reps
Pull ups- 30-50 reps (as many sets as required)
Optional- Abs & Forearms

So far so good. I'm in week 5 and absolutely loving it. The idea behind the program is to be able to train and do another activity without compromising on recovery. Now Anthony tricks and I've just returned to martial arts (Hapkido) so it's working in pretty well. There are optional add-ons for Olympic lifting/gymnastic/advanced bodyweight skills and a hypertrophy add-on coming soon. I'm really happy as it is at the moment given I'm really just fully getting back into training.

All up I still have lifting and vert goals. Not too much has changed on that front even though I'm not playing ball anymore. What has changed is the urgency of the goals. I'm taking a more relaxed approach to timeframes and progress which is taking the pressure off somewhat. So the goals are:

BS- double bodyweight (hoping bw to end up around 100 so that would mean 200kg)
Deadlift- 2.5bw
Front squat- 1.5bw
Incline Press- eh who really cares- I want a big upper body but for me I don't think that will mean a huge bench. Dips and chins probably more important for that.
Chins- +25kg
Front lever- this is one of my chosen ab exercises. Still in the tuck portion of the progression but working on it.   

Vert- Anything over 30" off two feet will be great anytime soon. I haven't done a whole lot of jumping over the last 6 months so I'm sure it will take some time. In addition to doing Hapkido I am starting to do some tricking too which is quite an explosive activity so I'm not doing any specific jumping exercises. Haven't shot a ball since I stopped so don't even know if I can still dunk. Will hopefully try over the next couple of months just out of curiosity.
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Coges

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Re: Two Hands Two Feet
« Reply #238 on: June 02, 2014, 08:33:12 pm »
0
2/6/14

B3W
Week 5
Session 20

Warm Up
Joint rotations
Leg and Arm swings
Push ups- 15, 15
BW Squat- 15, 15
Inverted Row- 15, 15

Snatch Grip Deadlift
bar x 5, 40 x 5, 60 x 5, 82.5 x 5

Barbell Row
bar x 8, 40 x 8, 60 x 8, 8, 8

Pull Ups (aim for 30-50 reps)
7, 5, 3, 4, 5, 4, 4, 3, 4, 4, 3 (46 reps total)


Will make a concerted effort to get more ab & grip work in going forward. Will be doing front lever progression, ab circuit and farmers walks variations for grip.
Will also be tracking weight and calorie intake each day to make sure I am getting enough food in.
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Coges

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Re: Two Hands Two Feet
« Reply #239 on: June 04, 2014, 08:41:35 am »
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B3W
Week 6
Session 21
Weight- 90kg
Total Cals- 3,976

Warm Up-
Average at best

Squats-
bar x 5, 40 x 5, 60 x 5, 80 x 5, 105 x 5

Incline bench-
bar x 10, 50 x 5, 70 x 3, 4, 2

Ring Dips-
8, 8, 5

A pretty shit session. Squats were passable. Filmed the top set and it looked ok. Felt average to ok so I suppose I can't complain too much.
Never felt it in bench though. Will probably need to make smaller jumps in the warm up next time. Didn't have any real tightness. First time benching with the safety bars set too. Was pretty off putting but I'm sure I'll get used to them.

All in all an average night but I'll put it to the side and move on. Deadlifts tomorrow night.
 
« Last Edit: June 04, 2014, 07:49:51 pm by Coges »
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