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Messages - Joe

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271
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: August 05, 2024, 04:29:39 pm »
Quote from: CoolColJ on August 05, 2024, 03:42:01 pm

Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x5
backpack loaded +10kg x3, +20kg x3

+27.5kg x12 @ RPE 9.5 (+2.5kg)  :personal-record:

Have no idea why my dips are so far ahead of my chins...


Dips are just way easier than chins. I am very unusual in having stronger chins than dips, but that will basically not be true in a few more weeks as my dips catch up since they're relatively untrained, whereas I have consistently been doing some form of weighted chin for most of the last 5 years, and much of my life before that as well.

272
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 05, 2024, 07:40:07 am »
05-08-24

A - RDL
150 x 9, 7

B - Rev Nord
+17.5 x 12, 10 + BWx12

A - OA Lat Row
55 x 9, 8

B - 45º Incline
30 x 16, 14

A - Hammer Preacher
15 x 9, 7
12.5 x 14

B - OA Pushdown
17.5 x 10, 9, 8+4

C - Lying Lateral
12.5 x 7
10 x 17
12.5 x 5 + 10x8

Finger Curl
25 x 6+3
22.25 x 10+5

Neck Curl
7.5 x 17, 14 + 5xLots + 2.5xLots

BB Rev Wrist
30 x 13, 10 + 20x15 + [DB] 7.5x13

Neck Flexion
22.5 x 21, 19

Ab drop set

273
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 02, 2024, 04:17:35 pm »
02-08-24

taking rest until monday. feeling pretty tired. progress has been rolling well despite this, so don't think i'm pushing it too far, but i don't feel like feeling like this, if you get me

274
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 01, 2024, 07:52:56 am »
01-08-24

BJJ - 1 hour

Notes

Worked on triangle chokes. Big thighs seem like a mild impediment since it's harder to get your legs inside the chin gap. This is why many top BJJ guys don't train legs, lmao.

Woke up with a raging headache which is still lingering. Been sleeping poorly in the heat. Feel quite fatigued from training, but still progressing so don't feel super like I need a deload, but may take Fri/Sat off depending how i feel.

Edit: one day I will go to bjj _not_ having done an extensive lifting session the day before, and it's gonna feel like i've unlocked a super power

275
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 31, 2024, 07:36:54 am »
31-07-24

A - BB Row
110 x 8, 7

B - Dip
+30 x 11, 9

A - DB Lat Pullover
30 x 8, 6

B - Inc DB Fly
12.5 x 11, 9

A - Hammer Preacher
15 x 7
12.5 x 13, 11

B - Lying Extension
37.5 x 8, 6, 6

C - Lying Lateral
12.5 x 6
10 x 15, 13

Side Bend
45 x 10, 8

Finger Curl
22.5 x 10+5

Reverse Wrist Curl
7.5 x 19+13+8

Neck Curl
7.5 > 5 > 2.5 all to ~failure, didn't bothre counting

Neck Flexion
22.5 x 15

Notes

Slightly changed db incline form, elbows a little closer to sides to target upper pecs a bit more.

Didn't use belt on rows, and surprisingly felt like that helped me maintain tightness better.

276
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 30, 2024, 08:05:21 am »
30-07-24

BJJ - 1 hour

Notes

worked various cross-collar attacks from closed guard. didn't fully get to grips with the sweep, but instructor gave me some more details after the class that helped. feel quite weird to choke someone tbh.

277
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 29, 2024, 07:57:50 am »
29-07-24

A - RDL
150 x 8, 7

B - Rev Nordic
17.5 x 12, 9 + BWx10

Shrug
160 x 14+7, 12+6

A - One Arm Lat Row
55 x 8, 7, 5

B - 45º DB Incline
30 x 14, 12, 10

A - Hammer Preacher
12.5 x 14, 12, 10

B - OA Pushdown
17.5 x 9, 8, 8+5

C - Lying Lateral
12.5 x 6
10 x 13, 12

Neck Curl
7.5 x 15, 12 + 5x13 + 2.5x16

Finger Curl
22.5 x 10+6, 8+5, 6+5

Neck Flexion
22.5 x 17, 15

Reverse Wrist Curl
10 x 13, 11 + 7.5x10 + 5x13

Decline Reverse Crunc > Hanging Leg Raise > Hanging Knee Raise x 1 set

278
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 27, 2024, 08:03:20 am »
Quote from: Joe on July 20, 2024, 11:27:51 am
Quote from: Joe on July 13, 2024, 04:19:47 pm
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

279
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 27, 2024, 07:54:28 am »
27-07-24

CG Bench
85 x 8, 6

45º Incline
60 x 10, 8

A Incline Fly
12.5 x 12, 10

B OA Pushdown
15 x 15, 12, 10+8

A Side Bend
45 x 12, 10, 7

B Lying Lateral
10 x 14, 12, 10

Shrug
150 x 20+10+6+5+4

Neck Curl
7.5 x 16, 14 + 5x14 + 2.5x17

Neck Flexion
20 x 20, 18

Finger Curl
20 x 12+6, 10+5, 9+5

Reverse Wrist Curl
10 x 12, 11 + 7.5x13 + 5x16

Reverse Decline Crunch > Hanging Leg Raise > Hanging Knee Raise, each to failure no rest between

Notes

Been feeling #LockedIn with training lately. Making the most of this gaining phase.

280
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 26, 2024, 08:08:24 am »
26-07-24

A - Seated Leg Curl
89 x 14, 12, 10, 8

B - Leg Extension
136 x 12, 10
125 x 12

Lat Low Row
130 x 9, 6
120 x 8

T-Bar Machine
26 x 11+10, 9+8, 7+8

A - Cable Lateral
13.75 x 9, 7
11.25 x 12, 10

B - Bayesian Curl
13.75 x 9, 8, 7

Plate-Loaded Preacher
15/5/0 x 7
10/5/0 x 11

Calf Machine
23x12 + 21x9 + 19x8 + 17x8 + 15x10

Tib Raise
10 x 10, 6 + 7.5x8 + 5x12

Pendulum
35 x 10, 8

GHD Situp
BW x 14, 10

281
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 25, 2024, 09:00:59 am »
25-07-24

BJJ 1 hour

Notes

Worked Americana submission from mount and some knee-elbow escapes. A bit of rolling at end of session.

Americana is exactly the position that hurts my left elbow, so that was timely. Told my training partner for the session and they were very considerate.

Getting the hang of the knee-elbow escape, was able to use it successfully a few times in the roll. Sparring partner for much of it was very fast. I'm just nowhere near up to speed on the like info-processing side of things, though I'm just that comes with time. Will try to build up frequency as I adapt a bit more! Doesn't feel like too much at all yet, even with 4xWeek lifting on top. Feel like I could probably do both 4xWeek without recovery lagging, though the issue would be time ofc.

282
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 24, 2024, 07:19:28 am »
24-07-24

Barbell Row
105 x 11, 10

Dips
+30 x 10, 9

Lat Prayer
25 x 9

Incline DB Fly
12.5 x 11

Hammer Preacher
12.5 x 13, 11

Lying Extension
35 x 10, 8

Lying Lateral
10 x 14, 12

Side Bend
45 x 8, 7

Notes

Surprisingly not sore or particularly fatigued from yesterday. Ate like 5-600 calories more than normal and was still kind of hungry at bed time, and woke up 0.7kg lighter than normal today. Progress everywhere except dips, which makes sense since shoulders were used a lot in the warmup. Enjoy how well lifting has prepared me physically for BJJ, since I hear lots of reports of being people totally wrecked after rolling.

Elbow pain is bizarre. Didn't hinder me _at all_ this workout, only briefly felt it if I got in a weird groove doing the lying extensions. I did some light wrist curls, rev wrist curls, pronations, supinations, etc., and none of that hurt. The only movement that reliably is painful is lif there is resistance when doing the motion of a cable internal rotation

Will monitor, but glad and surprisedit didn't interfere with this workout. Sometimes can be like a random 8/10 pain during normal day-to-day activity, though.

Oh, moving curtsy lunges to Fri or Sat. Thursday BJJ with rekt glutes/hips was not so fun.

283
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 23, 2024, 09:36:33 am »
23-07-24

BJJ - gi beginner class, 60mins, no-gi mixed class, 80 mins

Notes

The gi instructors are better than the no-gi guy. No-gi is very old-school eastern european, lacking warmth and making us do a like 25 mins exhausting warmup. What's the point of making us do duck walks the length of the gym and 40 pushups etc, esp given like 1/3 of the class did the previous class as well and so is already super warm. Oh well lol.

learned some sweeps from closed guard in the gi class and some half-guard passing using head as a tripod in the no-gi class. Sparring is fun even if i get owned in every round because i am new -- working hard to "survive" is a fun challenge.

did feel a weird left elbow sensation towards the end of the final round in the no-gi sparring section, and about an hour later there was some pain. blerg. doesn't feel major, though, so let's see.

284
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 22, 2024, 07:47:09 am »
22-07-24

RDL
150 x 7, 6

Reverse Nordic
+17.5 x 10, 8 + BWx9

One-Arm Lat Row
55 x 6
50 x 8, 7

45º DB Incline
30 x 12, 11, 10

Hammer Preacher
12.5 x 11, 10, 9 + 10 x 11

OA Pushdown
15 x 13, 11, 9

Lying Lateral
10 x 13, 11, 10

Reverse Crunch
BW x 13, 9

Neck Curl
7.5 x 13, 10 + 5x13 + 2.5x15

Finger Curl
22.5 x 8+5, 7+5

Neck Flexion
17.5 x 18, 17

Hanging Leg Raise
BW x 12, 9

DB Reverse Wrist Curl
10 x 11, 9 + 7.5x8

Notes

Love this lat movement, can get such a good stretch and feel really locked in.

The handles of my adjustible DBs are super thick, so they're very awkward to use for reverse wrist curls, feels like thumb gives out before anything. Maybe should just stick to BB, but that was annoying in its own ways too. Bleh, doesn't really matter just do it.

Very minimal elbow irritation, so that's good.

285
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 22, 2024, 07:43:01 am »
Quote from: LBSS on July 21, 2024, 05:58:01 pm
- climb x 30 mins
extremely hyped to finish the orange route that i had been struggling with for the past few weeks. also did a purple (one level easier) that i'd tried previously and just gotten intimidated by. very, very happy.

- squat 185 x 5,3
lmao but first time putting on the do-wins since...2017? i feel like i must have tried to squat in ~2021 - i have a memory of getting under a bar and my shoulders being too tight - but can't really remember. anyway first time in literally years under a bar. felt surprisingly good, considering. i'm gonna be sore tomorrow. will be very careful with these.

Yo nice one. Always feels so good to solve a route after a good few sessions working on it. What was intimidating about the purple route?

Re old squat shoes, I find it so funny that people seem to regularly buy new ones? Mine are literally 16 years old and I still use them without any issue whatsover. The sole is a fucking solid chunk of wood, what's gonna happen to them...

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