316
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 08, 2019, 01:52:15 am »What is your 1 rm approx right now at 82 kg curious?
no longer playing that game im afraid. had to break up with squat haha
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no longer playing that game im afraid. had to break up with squat haha
317
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 07, 2019, 10:02:41 pm »
Friday
BW:82.4kg (Day 5/21)
BS 6x80, 2x95, 1x105, 6x80, 6x80
RDL 8x40, 8x50, 8x60
BSS 2x8xBW
Cutting going well, low carbing sucks though but so far so good. Aiming to go sub 80kg by end of the 3 weeks and then im going to focus on maintaining that bw and get in the best shape at that bodyweight.
BW:82.4kg (Day 5/21)
BS 6x80, 2x95, 1x105, 6x80, 6x80
RDL 8x40, 8x50, 8x60
BSS 2x8xBW
Cutting going well, low carbing sucks though but so far so good. Aiming to go sub 80kg by end of the 3 weeks and then im going to focus on maintaining that bw and get in the best shape at that bodyweight.
318
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 07, 2019, 09:53:36 pm »Well that escalated quickly. It is exactly double the speed of what you did and for 2.3 times longer distance.
Sub 20 5K is no joke. I realized it when i was doing 500m intervals. I was going all out doing a little over 2 minutes. Then after some time i broke the 2 minutes barrier. I was finishing at 1:57 or so, dead legs, heart rate over the top, feeling i want to faint. And then it struck me, a sub 20' 5K is to do this thing 10 times in a row. Doing a distance at 20' 5K pace and then counting how many times you gotta repeat it to achieve it makes you realize the difficulty magnitude of it, the hard way.
I remember having similar experiences when i was running regularly, a pace of sub 5:00 was hard to maintain for longer than a km. I don't think i went sub 5 for longer than half a km. I'd be surprised if i ever did but i dont remember seeing it. But you know what i prob did it once or twice but it would have been high 4 if i did. Having said that, i did go sub 25 min for 5km, albeit on a treadmill (lol) and remember thinking 22:30 was the next milestone to tackle, so 20 in a real world run was certainly not close to achievable by any means given my training experience so far. So i'm going to start aiming for that sub 25 real world first and if i figure out a few things maybe 22:30. 20 is probably dreaming. haha. no longer using a treadmill for running it's stupid, im 75% my knee problems started because i was doing a lot of treadmill running, it just leads to RSI because you're not giving yourself enough variety and it was the start of my knee flareup problems, i'd feel it as soon as i started using the treadmill and i guess that the warning sign i should have taken seriously. My reasoning back then was mo farah runs so many hundred miles on a TM so its' ok for me, yeah no bad reasoning. So lots of goal post revising but it means yeah, lets start with sub 25 and then 22:30, maybe along the way i'll be know what my actual limits are. To be honest running is one sport which benefits from being as light and lean as possible and if i got down to 77.5kg again i'm sure i could break 22:30 real world just by being as fit as i was in the summer when i would have weighed 90+kg. It's comparing apples and oranges but the organism is the same.
Quote
That said, of all people in here, your dedication and commitment in a training plan ( and consequentially the progress towards the goal ) has no match. March seems to soon to me but id guess you can get it in a year or so. If this non-smoking progress continues going that well, i'll race you to it lol. My goal is next October.thank you! lets race. Stay off the smokes and i have work to do!
319
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 05, 2019, 06:59:47 am »
Tuesday
1.5km, 12 min run (PR!)
I only took one bag with me when walking the dog and needed two, so i decided to go for my now regular tuesday evening run lol after the walk. It was just around the block, just over 1.5km. It took me ...... 12 minutes. i'm a disgrace to every kenyan. Not good. I think i'm going to try chase gukl to a sub 20 5km. It's brewing. Not like from 0 to 100 but i'll aim to hit it by end of summer (~early march). What do you guys think?
But the run felt good, i think in the past if i just did a random run out of the blue, i'd be ded in like 2 minutes. Somehow i can manage 12 without running for over 7 months. So the running i did this summer somehow has made some permanent adaptions? Or it could be the consistent (albeit ez) work i've put on the bike. Not sure. Either way im not starting from scratch which is a huge relief.
1.5km, 12 min run (PR!)
I only took one bag with me when walking the dog and needed two, so i decided to go for my now regular tuesday evening run lol after the walk. It was just around the block, just over 1.5km. It took me ...... 12 minutes. i'm a disgrace to every kenyan. Not good. I think i'm going to try chase gukl to a sub 20 5km. It's brewing. Not like from 0 to 100 but i'll aim to hit it by end of summer (~early march). What do you guys think?
But the run felt good, i think in the past if i just did a random run out of the blue, i'd be ded in like 2 minutes. Somehow i can manage 12 without running for over 7 months. So the running i did this summer somehow has made some permanent adaptions? Or it could be the consistent (albeit ez) work i've put on the bike. Not sure. Either way im not starting from scratch which is a huge relief.
320
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 04, 2019, 09:29:26 am »
Monday
BS 3x100(*PR!!), 6x92.5(*PR!); Paused BS6x77.5, 6x77.5
Bike 35min
Finally managed to triple 100kg. I was seeing stars lol. I'll note it as a star PR because this is a new me now. Got through day 2 of cutting. I think 15 days where i'll end it.
BS 3x100(*PR!!), 6x92.5(*PR!); Paused BS6x77.5, 6x77.5
Bike 35min
Finally managed to triple 100kg. I was seeing stars lol. I'll note it as a star PR because this is a new me now. Got through day 2 of cutting. I think 15 days where i'll end it.
321
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: November 03, 2019, 01:31:31 am »
Saturday
OHP 6x50, 3x55, 6x3x52.5
Chinup 5xBW, 4xBW, 4xBW, 4x3xBW
KB Row 3x8x24kg
Row - 10mins
Kind of have started trying to lose some fat, nothing major just so i can add in creatine and still be around 85kg. R/n im between 86-87.5kg in the gym. So could afford to drop a few kilos before i get to my goal weight.
OHP 6x50, 3x55, 6x3x52.5
Chinup 5xBW, 4xBW, 4xBW, 4x3xBW
KB Row 3x8x24kg
Row - 10mins
Kind of have started trying to lose some fat, nothing major just so i can add in creatine and still be around 85kg. R/n im between 86-87.5kg in the gym. So could afford to drop a few kilos before i get to my goal weight.
322
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 31, 2019, 10:46:13 am »
Thurs
BS 6x70, 1x90, 2x100, 3x6x75
Abs have been very torched, to the point where i woke up with crazy spinal weirdness which didnt go away until i stretched my abs. not sure why, dips? bench? anyway squats are not getting any easier. im not sure what to do about it, but having to rest 10 minutes to squat 75kg just makes no sense. going to try find a good physiotherapist..
BS 6x70, 1x90, 2x100, 3x6x75
Abs have been very torched, to the point where i woke up with crazy spinal weirdness which didnt go away until i stretched my abs. not sure why, dips? bench? anyway squats are not getting any easier. im not sure what to do about it, but having to rest 10 minutes to squat 75kg just makes no sense. going to try find a good physiotherapist..
323
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 30, 2019, 12:25:24 am »
Tuesday
BS 6x40, 6x50
BP 6x70, 2x75, 2x75, 2x75, 3x72.5, 3x72.5, 3x72.5
DB BP 6x20, 6x22.5, 6x20
Dips 3x8xBW
Neck 3x12x12kg
Found a way to setup the neck harness with a cable pulldown for a different neck exercise so i'll be doing those from next time as well. Skipped cardio for the first time because i went for a run yesterday and i didn't feel like doing 2 days in a row.
BS 6x40, 6x50
BP 6x70, 2x75, 2x75, 2x75, 3x72.5, 3x72.5, 3x72.5
DB BP 6x20, 6x22.5, 6x20
Dips 3x8xBW
Neck 3x12x12kg
Found a way to setup the neck harness with a cable pulldown for a different neck exercise so i'll be doing those from next time as well. Skipped cardio for the first time because i went for a run yesterday and i didn't feel like doing 2 days in a row.
324
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 29, 2019, 01:32:03 am »
Just had a 'wow i did that?' moment. In the summer (~9 months ago), I was capable of squatting 150-180kg every day while being fit enough to run 5km every day (minimum) and i could jump 36" and play ball with perhaps the most skill ive ever had. I was in a way 'in the best shape of my life'. And I didn't make enough of a fuss because i thought greater things were just down the next turn (if i hadnt got injured that was probably true). And all of that at 6'3" 90kg while being 35 years old. I did achieve something great. I have nothing to show of it now but i did that!
325
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 29, 2019, 01:27:59 am »
Monday
Run ~ 2.5km
Friend was visiting from NZ and we shot some hoops outdoors and then went for a run by the beach in the evening. It felt actually pretty good. My conditioning wasn't bad and knee didn't hurt. I was going at a slow pace and being deliberate about form. My first time running since something like April! Now im going to try very hard not to get addicted to running but i want to think about maybe commiting to 1x a week? My addictive personality will take over and i'll be running 10km/day again and that wont be good for me. Halp.
Run ~ 2.5km
Friend was visiting from NZ and we shot some hoops outdoors and then went for a run by the beach in the evening. It felt actually pretty good. My conditioning wasn't bad and knee didn't hurt. I was going at a slow pace and being deliberate about form. My first time running since something like April! Now im going to try very hard not to get addicted to running but i want to think about maybe commiting to 1x a week? My addictive personality will take over and i'll be running 10km/day again and that wont be good for me. Halp.
326
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 28, 2019, 01:09:11 am »
Saturday
BS 6x70, 2x100, 3x6x72.5(paused)
Bike 32.5mins
Wanted a triple with 100kg, managed a very difficult double with form breaking down on the 2nd. It's almost as if i never did any squatting before the way things feel now. Good news is the hips niggle ive been having seems to have subsided since yesterday. I think i just bothered my hip by doing deep paused squats out of the blue last workout.
BS 6x70, 2x100, 3x6x72.5(paused)
Bike 32.5mins
Wanted a triple with 100kg, managed a very difficult double with form breaking down on the 2nd. It's almost as if i never did any squatting before the way things feel now. Good news is the hips niggle ive been having seems to have subsided since yesterday. I think i just bothered my hip by doing deep paused squats out of the blue last workout.
327
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 25, 2019, 12:13:52 pm »how's the leg rebalancing coming along? you dropped BSS as soon as you picked them up, but might be a good idea to do some unilateral stuff?
hard to say, i think it's gotten better gradually. ive been going for daily walks in the evening with the dog which i think has helped probably hte most. initially i'd get my r knee buckling randomly but lately it hasnt done that! And as far as lifting, squats look less assymetric than they were initially but .. i have made some changes, stopped using rehband sleeves, which i think becuse they wrap around the knee so snugly, it wasnt good with my r knee still having some swelling. may switch back later when the swelling is completely gone to see. but for now im using these neoprene sleeves which are very thin and flimsy, but they don't seem to affect ROM. So how much of is is that ive rebalanced and how much is it that im not using the rehbands? hard to tell without testing. i should probably do that. and also test with the uniltaterally leg machine exercises. I didn't do BSS again becuase the 2nd time it seemed to hurt my knee more than work out my quads. so i thought avoid it, it's def to do with the setup of the box, there is a magic arrangement which allows me to work out painfree but i hvent figured it out, did accidentally get it right the first time i did the BSS that time though!
328
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 25, 2019, 11:57:55 am »
Friday
BS 2x8x20, 8x40
OHP 6x40, 6x50, 3x55, 1x57.5, 0Fx60, 2x2x55, 3x4x52.5
Neck Exercises 3x8x10kg
KB row 3x8x20kg
LPD 3x8x40kg
Row 20 min
Bike 10 min
Notes:
That workout almost killed my interest in training. It took 3 hours from walking into the gym and walking out. To do what? Lift mediocre weights and accomplish nothing. What is even the point? Why am i doing this when i could be doing anything better with my time. So over training when the only reason i used to enjoy training was to chase that ever elusive progress or the idealistic 'goal' which you never ever came close to reaching. And then life would get in the way, maybe an injury or some other setback in life - then start over. It's madness. I know my genetic limits are very close so it's not really something I can realistically change either. I used to believe i could make up for it with hard work but that's just nonsense because limits are real.
BS 2x8x20, 8x40
OHP 6x40, 6x50, 3x55, 1x57.5, 0Fx60, 2x2x55, 3x4x52.5
Neck Exercises 3x8x10kg
KB row 3x8x20kg
LPD 3x8x40kg
Row 20 min
Bike 10 min
Notes:
That workout almost killed my interest in training. It took 3 hours from walking into the gym and walking out. To do what? Lift mediocre weights and accomplish nothing. What is even the point? Why am i doing this when i could be doing anything better with my time. So over training when the only reason i used to enjoy training was to chase that ever elusive progress or the idealistic 'goal' which you never ever came close to reaching. And then life would get in the way, maybe an injury or some other setback in life - then start over. It's madness. I know my genetic limits are very close so it's not really something I can realistically change either. I used to believe i could make up for it with hard work but that's just nonsense because limits are real.
329
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 23, 2019, 11:03:40 am »
Weds
BS 3x97.5, 3x6x70(paused)
BX 3x12xThick band
Bike 30 min
The core demands of paused squats are immense. Not just muscular strength but mobility, stability, technique and cns. So ive decided to start over and do it slow and steady via paused squats. The depth on my previous workouts are very questionable and there is no honour is doing ugly 90kg squats anyway. So might as well do it right.
BS 3x97.5, 3x6x70(paused)
BX 3x12xThick band
Bike 30 min
The core demands of paused squats are immense. Not just muscular strength but mobility, stability, technique and cns. So ive decided to start over and do it slow and steady via paused squats. The depth on my previous workouts are very questionable and there is no honour is doing ugly 90kg squats anyway. So might as well do it right.
330
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 21, 2019, 11:59:58 am »
Monday
BP 6x50(paused), 6x72.5, 6x71, 5Fx71, 6x62.5(paused)
Dips 10xBW, 8xBW, 8xBW
Bike 20min
Got a reality check on my bench ambitions. Apparently unless i take creatine and guzzle gatorade during workouts, im incapable of benching a set of 71kg without failing. And to add insult to injury i didn't bother setting safety pins (for 70kg which used to be a warmup) so i failed it on top of my chest and had to wiggle my way out .. no one seemed to notice which somehow made it worse. I had hoped i could just cruise up to my old worksets 2.5kg/week thanks to the memory effect. No such thing exists it seems. Wish i spent all that time injured on upper body, i prob would have something decent to show for the last 6 months instead of failing warmup weights lol. Or at least just maintain something .. blah. All good, just have to start from scratch i guess.
BP 6x50(paused), 6x72.5, 6x71, 5Fx71, 6x62.5(paused)
Dips 10xBW, 8xBW, 8xBW
Bike 20min
Got a reality check on my bench ambitions. Apparently unless i take creatine and guzzle gatorade during workouts, im incapable of benching a set of 71kg without failing. And to add insult to injury i didn't bother setting safety pins (for 70kg which used to be a warmup) so i failed it on top of my chest and had to wiggle my way out .. no one seemed to notice which somehow made it worse. I had hoped i could just cruise up to my old worksets 2.5kg/week thanks to the memory effect. No such thing exists it seems. Wish i spent all that time injured on upper body, i prob would have something decent to show for the last 6 months instead of failing warmup weights lol. Or at least just maintain something .. blah. All good, just have to start from scratch i guess.