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Messages - Joe

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421
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 14, 2024, 07:31:20 am »
14-08-24

A - BB Row
115 x 8, 7

B - Dips
+30 x 14, 12

A - DB Pullover
30 x 9, 8

B - DB Incline Fly
15 x 8
12.5 x 13

Hammer Preacher
15 x 13, 11, 9

Lying EZ-Bar Extension
37.5 x 11, 9, 7

Lying Lateral
12.5 x 8, 7, 7

Side Bend
50 x 8, 7

Finger Curl
25 x 10+5, 9+5

Neck Curl
8.75x10 + 7.5x11 + 5x13 + +2.5x13
6.5x10 + 2.5x6

Reverse Wrist Curl
10 x 17+10+7

Neck Flexion
25 x 23, 18

Decline rev crunch > Hanging leg raise > Hanging knee raise x 1 drop set

Notes

Measured biceps with a pump. 16.25" on the left. Waist is currnetly 31.5", so bicep > half my waist, which seems cool.

422
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 13, 2024, 08:06:39 am »
13-08-24

BJJ 1 hour

Notes

Working more deep half guard stuff, staring to feel more comfortable in the position still. Learnt a back take from the position that took a while for me to understand, but which I was happy to get the hang of. My training partner was a blue belt who was super helpful, felt like we worked together well to get a bit deeper into the nuances of the positions, will try to train with her again.

Need to work on controlling top mount better.

423
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 12, 2024, 08:02:26 am »
12-08-24

A - RDL
160 x 6, 5

B - Reverse Nordic
+20 x 8, 6 + 5x10

A - One Arm Lat Row
55 x 10, 9

B - 45º Incline Bench
32.5 x 11, 9

A - Hammer Preacher
15 x 11, 10, 9

B - Pushdown
35 x 13, 11, 10

C - Lying Lateral
12.5 x 8, 7
10 x 13

Finger Curl
25 x 9+5, 8+5, 7+4

Neck Curl
7.5 x 20, 18 + 5x~15 + 2.5x~15

Neck Flexion
25 x 17, 16

Reverse Wrist Curl
10 x 16, 14 + 7.5x13 + 15x13

Decline Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise drop set x 2

Notes

Didn't feel particularly well recovered from Fri/Sat, so only one set each on the big pushing/pulling movement. Close to the sweatiest I've ever been from a lifting session today too.

First time I've been this consistent with ab work. The side bends keep me engaged b/c they're easily trackable/progressible compared to ab wheel stuff, and then the drop set feels productive enough that even if I don't really count reps, it's nice to have there. As such, feel like my abs have properly hypertrophied for the first time in my training career. Plan is still to slow gain until 2026, though.

424
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 10, 2024, 07:46:10 am »
Quote from: Joe 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]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

425
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 10, 2024, 07:44:00 am »
10-08-24

Close-Grip Bench
85 x 9, 8

Incline Bench
60 x 11, 9

Shrug
160 x 17+9+7+5

A - Incline DB Flye
12.5 x 13, 11

B - Pushdown
35 x 10, 9
30 x 12+5

A - Side Bend
50 x 9, 8

B - Lateral Raise
15 x 14, 12, 11

Finger Curl
25 x 8+6, 6+5
22.25 x 10+5

Neck Curl
7.5 x 18, 15 + 5xLots + 2.5xLots

Reverse Wrist Curl
10 x 15, 14 + 7.5x10 + 5x10

Neck Flexion
25 x 18, 15

Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise x 2 sets

426
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 09, 2024, 06:30:13 am »
09-08

A - Seated Leg Curl
16x8 + 14x6 + 11x8 + 9x10 + 7x12

B - Leg Extension
131x12 + 117x9 + 103x10 + 89x6

Low Lat Row
140x6 + 120x6 + 100x7 + 80x8

T-Bar Machine
26x10+10 + 24+21+19+17 [cba to remember reps for sets after the first one]

A - Cable Lateral
13.75 x 10, 8
11.25 x 9, 8

B - Bayesian Curl
13.75 x 9, 7
11.25 x 10, 7

Machine Preacher
15/5/0 x 5 + 15/0/0 x 5 + 0/15/0 x. 5

Calves
23x10 + 21+19+17+15

Pendulum Squat
40 x 7

A - GHD Situp
2 sets

B - GHD Lumbar Crunch
2 sets

Notes

Time crunched so drop sets on everything. Good session.

427
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 08, 2024, 07:51:23 am »
08-08-24

BJJ - 1 hour - more deep half guard work

Notes

Position starting to make a lot more sense. Gradually feeling like I am more and more in control during sparring. Feels so much better when you can pause in a position and try to make plans and active decisions, instead of just terrible gut reactions.

428
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 07, 2024, 07:48:45 am »
07-08-24

A - BB Row
110 x 12, 9

B - Dip
+30 x 12, 10

A - DB Pullover
30 x 9, 7

B - Inc DB Fly
12.5 x 13, 11

A - Hammer Preacher
15 x 10, 9, 9

B - Lying EZ Ext
37.5 x 10, 8, 7

C - Lying Lateral
12.5 x 7, 7, 6 + 10x9

Side Bend
45 x 12, 10

Neck Curl
7.5 x 18, 14 + 5x13 + 2.5x15

Finger Curl
25 x 7+4
22.5 x 10+5, 8+4

Neck Flexion
22.25 x 22, 17

Reverse Wrist Curl
10 x 14, 11 + 7.5x8

Reverse crunch > HLR > knee raise drop set

Notes

Huge row PR. Always hard to judge a bit bc form can make such a difference, but it felt strong, and the second set was good too, as were pullovers. Progress on the isolation movements too -- just took more of an attacking mindset, every rep max velocity rather than pure concentric control

429
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 06, 2024, 07:50:52 am »
06-08-24

BJJ - 1 hour

Notes

Good workout. Mild elbow flare up at one point, but overall it is still progressing back to full recovery well. Doesn't interfere with anything, but unpredictable nature of scrubs doing BJJ can put it in dodgy spots.

Last month was all closed guard, but now we're moving to half guard. Feel lost again, so time to study! Find bjj very intellectually engaging.

need to watch this video later: https://www.youtube.com/watch?v=E8x1Cva8hJ8

430
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.

431
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

432
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

433
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

434
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.

435
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.

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