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Messages - maxent

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256
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 17, 2020, 09:04:58 am »
Sun (16/2/2020)
BS 6x3x120
FS 8x85, 15x60, 20x45
KB swings
Row 10min, Bike 10 min

Notes:
110kg is too heavy for recovery, i struggled with every rep on the BS. Next time i'll drop back to 100kg. FS did a number on my abs, got decent ab doms from it. Think high rep front squats are a great assistance. They're probably redundant when you go heavier and lower in reps because BS is superior since you can use more weight in the BS? Next time i'll try 40kg and aim for 25-30 reps then build up to 20x100kg.

257
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 14, 2020, 10:29:22 am »
Quote from: Mutumbo000 on February 14, 2020, 10:13:35 am
I don't think I could ever go back to a gym without a power rack these days. 100% about the spotters as well. Years ago when I trained at Fitness First (they are now called Goodlife) there were no power racks and whenever I wanted to bench heavy I'd need a spot. Half the time the spotter would assist me when I was trying to grind it out.

so true. it's so nice to have a good bench setup though. the rack im using has safeties but they're not very finely adjustable, there isn't a setting where i can bench and fail safely. im either touching the safeties on reps or the rail is too low to fail safely. in addition to this, the way the rack is setup, you have to take the bar out on an awkward angle and at the top of the rep you can't be exactly 90 deg with the bench because you'll clip the top of the bench pins. it's horrible. and finally the flooring is rubber so not as good as a stiff floor (really good benchers can lift 180kg for reps on rubber but overachieving weakos like me struggle with small details like that).

258
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 14, 2020, 09:27:25 am »
Fri (14/2/2020)
Recovery BS 6x2x110
BP 5x6x80, 5x80
Dips 15x5kg, 14x5kg, 14xBW
KB swings
Row 8:30, Bike 8:30

Notes:
On the last set of bench i knew i most probably didnt have a 6 in me (the previous set's 6th was a very very slow and grindy max effort) so i asked someone to watch over me in case i failed. Made him stop like 5m away and insisted only if i fail, and which he found confusing cos he was no doubt thinking is this guy for real, who doesn't know how to spot a bench? and ofc, the first 4 went up smoothly, 5th slowed down a bit and i didnt want to deal with someone interveing so i just stopped the set at 5 instead of attempting a 6th rep. lol. i miss my old gym which had a safety setup ..

259
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 12, 2020, 09:11:57 am »
Wed (12/2/2020)
BS 2x120, 1x130, 2x122.5, 2x125, 2x120, 2x120, 2x120
KB swings 24kg
Row 7.5min, Bike 7.5min

260
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 10, 2020, 11:00:46 am »
Mon (10/2/2020)
Recovery BS 6x2x100
OHP 6x55, 6x55, 5x56, 5x55.5, 5x55, 5x55
Chinup 6, 6, 6, 5, 5, 5 x BW
KB row 3x8x24kg

Only could do 2 6s with 55, wasnt recovered enough.

261
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 08, 2020, 12:57:14 pm »
Sat (8/2/2020)
BS 5x120, FS 10x80, 12x70
KB swings 24kg
Run ~1km

Suprisingly i did ok with the 120kg .. first time since probably april last year i've repped 2 reds. form was ok but the last rep was not nice. still. FS im realising i might need to drop the weight even more to get 15-20 reps cos right now i just dont have the endurance to do more than 12. next time should i go for 50kg or 40kg?

the run was scary. i was stupid and ran into 40km/hr winds and went too fast and afterwards i went to the shops to get some snacks and stepped awkwardly and felt something off in my knee. but it seems to be ok now though i was limping for most of hte night.. need to be smarter than just doing my first run in a while at 85kg. stupid.

262
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 06, 2020, 10:06:40 am »
Thurs (6/2/2020)
Recovery BS 6x2x100
BP 5x5x80, 3Fx80
Dips 15x5kg, 14x4.5kg, 14xBW
Pendlay Row 3x8x60
CND - Jump rope intervals, 1KB swing intervals, 7.5min row, 7.5min bike

Notes:
I asked someone to spot my last set of bench and told him not to touch the bar but ofc he grabbed it after i had already pushed past the sticking point of the 4th rep so it was pretty much already in the bag, te bar was slowed but i had it! Might have failed the 5th but i never got a chance to.. all good .. i prob should have expected that about 90% of the time when you ask for a spot lol. He even warned me by getting right on top .. like relax bro, it's 80kg, no one is going to die here. But it doesnt matter what you instruct ppl, instinct and prior learning from watching bros spot each other kicks in regardless! sorry for the rant.

2 training days of cardio in a row. Going to try get that up to a full week.

Training goals are 60/90/120 for OHP/BP/BS worksets and i need to come up with a reasonable conditioning one but i can't think of one..

263
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 04, 2020, 11:26:41 am »
Tue (4/2/2020)
BS 2x5x117.5, FS 10x75
1KB swing 3x30s on, 60s off intervals
Jump rope
Bike - 10 mins

The KB swings are my kind of cardio but the lack of steady state is glaring. So i'm going to try mix it up between running, rowing, kb intervals and bike. That will keep things interesting and fresh without courting RSI. Next non-recovery squat session is the big 5x120kg milestone.

I've realised that i haven't got any goals in mind with FS and that's why im not really doing them regularly. So something like 20x70kg, 20x90kg and 20x100kg are something i can work towards.

264
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 03, 2020, 06:36:03 am »
That was a great lat workout, got doms. seems volume + full rom on chins finished with kb rows seems to do the trick.

265
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: February 02, 2020, 10:00:14 am »
Sun (2/2/2020)
Recovery BS 6x100
OHP 6x5x55
Chinup 5x5xBW(84.3kg)
1KB Swing  - 1 set
KB Row 3x12x16kg

Not sure where the OHP progress came from but it was very welcome after stagnating for a looooong time.

266
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 31, 2020, 11:11:42 am »
Fri (31/1/2020)
BS 5x112.5, 5x112.5, 5x115
1A KB swings 3 sets x 16kg
Jump rope

These were brutally hard squats but it's kind of cool that in dec i did a very difficult max at 115kg and now i've repped it for 5 after 2 ME 5x112.5kgs. Tapering off volume now and going to try end this cycle at 5x120kg in the coming non-recovery squat sessions.

267
Progress Journals & Experimental Routines / Re: New year new me
« on: January 29, 2020, 09:56:27 am »
Quote from: gukl on January 25, 2020, 12:55:27 pm
Squats 105kg x 3, 95kg x 6 janky as heck. Helpful PT in the gym pointed out I'm unlocking my hips to initiate the movement and losing all my tightness, hit the nail on the head.

thanks for writing this, i was thinking about it during the squats today and i think my form was crisp and cleaner as a result.

268
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 29, 2020, 09:55:05 am »
Wed (29/1/2020)
Recovery BS 6x2x100
BP 6x70, 5x79.5, 5x79, 4x79, 5x78.5
Dips 16x5kg, 15x5kg, 15xBW
Pendlay Row 8x50, 8x55, 8x55

Good session.

269
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 29, 2020, 01:37:40 am »
Been a rough week, i'm thinking of throwing myself all into training again because it's a good distraction but i remember back that even after taking 3 months off my knees were still beat up after the stupid daily squatting thing (and running) and i don't want to revisit that again  :wowthatwasnutswtf: having said that, i can't help think that for the first 75 days or so i saw the best results and even though i made marginal improvements over the next 75, it was the best time to stop. so maybe i could do THAT. but daily training is hard to modulate .. too easy to dig too deep a hole, i dont mean in what you can do day to day, i mean the long term consequences.

270
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: January 27, 2020, 11:30:07 am »
Monday (27/1/2020)
BS 5x5x107.5

Having to take 10 min rests for these.. ha.

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