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Messages - Joe

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421
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2019, 05:02:09 am »
Quote from: adarqui on August 29, 2019, 08:45:43 pm
Quote from: Joe on August 29, 2019, 05:31:01 am
The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.

great work on the PR but damn wtf. that's major!!@#  :o :o :o

Yeah it's not super pleasant. I'm not really surprised, though. Eccentrics always make me super sore, and OAC stuff is by far the most intense eccentric work + on top of that it's basically a new movement, so doing extreme overload eccentrics with a new movement is the perfect combo for soreness. I think the thing that puts it over the edge, though, is that lat soreness has always felt really different to the soreness I get in other muscles. It's a lot less "sharp" like chest/hamstring soreness, and a lot more dull/thick feeling. Hard to explain.

422
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2019, 12:15:27 pm »
29-08-19

BW - 69.9kg

Workout

Chins
BW x 3, 3
+16 x 1
+32 x 1

OAC Negative
BW x 1, 1

KB Swing
24 x 10 x 10 [EMOM]

Notes

Pretty surprised by my weight. I usually weigh right before my workout, so I'm all fed etc., so it's not really a "minimal" BW like you get if you weigh first thing in the morning. Today I weighed at the end of my workout, so probs a few hundreds grams lighter than I'd normally weigh because of water loss. In any case, I'm pretty sure that's the first time I've officially clocked <70kg in my 20s, lmao.

Swings not too bad.

I've got way over excited about having OAC negatives to play with. I need to just not touch the chinup bar until Sunday or Monday.

Tomorrow, pushing + hanging + core. Need to get back on my previous sort of workout schedule, that was really suiting me. Need to rest up and put in quality OAC work rather than messing around. Also need to get back in the climbing gym -- going next Thursday with a friend, so that's locked in.

423
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2019, 05:31:01 am »
The rear delt soreness I have today from the OAC negatives session the other day might be the most intense soreness I've ever had.

424
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 29, 2019, 03:22:37 am »
If you get a tower, I definitely recommend that it's one where the chinup bar and the dip bars are on opposite sides. The one I use has them both on the same side, and that's been really annoying. Feel very constrained when doing chins.

425
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 27, 2019, 04:10:48 am »
27-08-19

The big OAC/weighted chin test session is tomorrow, but I walked past the pullup bar this morning while totally cold and was tempted to jump up. Easy hold @ 90* on each arm (just held it momentarily since I didn't want to wear self out for tomorrow's session, but it felt _easy_ and like I could pull up from 90* if I wanted too)  :personal-record: :personal-record: :personal-record:

the hype for tomorrow is big now...

Got impatient, lmao, and did some tests. Able to hold an OAC iso @ 90* with either arm for ~3s. Able to do a solid 9s eccentric on each arm, with a pretty smooth descent. I'm so excited, feels like I'm as close as I've ever been, and my elbows and shoulders are holding up totally fine.

Will do KB swings + some dips tomorrow, then a proper OAC training session on Friday. If I finally commit properly and diet down from ~70.5kg to 66kg over like 4-6 weeks then I think by the time I hit the lower weight I may be able to do an OAC...

426
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2019, 11:59:54 am »
23-08-19

BW - 71.0kg

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1

ISO @ 120*
+53.6 x 4 x 4s [60s rest]

ISO @ 90*
+45 x 4 x 4 [60s rest, ez!]

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s
+5 x 5s
+10.5 x 10s
+13 x 5s, 5s

One Arm Hang
BW x 20s, 20s

Dips
BW x 5
+8 x 3
+16 x 6, 6, 6

Ab Wheel (standing + kneeling)
BW x 4+6, 4+6, 4+6

Notes

Felt strong at 90*, rest of the workout slightly meh.

Might take a rest from upper lifting for a couple of extra days then test progress, rather than commit to the previously outlined plan.

Need to commit to weight loss + doing KB stuff regularly, too.

427
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 20, 2019, 10:48:05 am »
20-08-19

BW - 70.1kg

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1

ISO @ 120*
+52.35 x 4 x 4s [60s rest]

Deadhangs
HC@24mm x 5s
HC@21mm x 5s
HC@18mm
BW x 5s
+8 x 10s
+9.25 x 10s
+10.5 x 8s

3FD@18mm
+10.5 x 11s, 11s

PPPU
BW x 5, 5, 5

KB OHP
16 x 9, 9

Partial ROM standing ab wheel
BW x 4, 3, 3

Notes

Tried out putting the 8kg KB + little plates in backpack worn at the front, and just having the 16+24kg bells on the belt. Felt a lot more comfortable, and possibly also slightly easier on the hangs? Dunno why it should be easier, though, so hopefully that's just b/c I did 4s hangs rather than finding some cheat.

Hangs continue to progress super quickly. Stoked on this, tbh. Need to do more actual climbing again soon, though.

Couldn't be bothered to measure stuff for PPPUs, I trust myself to make sure I'm progressing/trying hard.

Messed about with standing ab wheel for fun. Not really near full extension, but still fun.

Plan is this: another session on Friday, which will probably include both 90* and 120* ISOs + a couple sets of one arm scap hangs. Then another similar session Monday, then rest until Friday when I'll retest, either with 1 arm eccentrics/isos or with weighted chinup 1RM (or both). Then depending on how that goes I'll decide whether to continue with weighted isos, one arm isos or just traditional chin training.

428
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 18, 2019, 12:44:41 pm »
18-08-19

Workout

10 x 10 KB Swings in 7:45

Notes

Sets 8 and 9 where done one handed. This was easy, so shall move up to 24kg next session I guess.

429
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2019, 12:46:12 pm »
17-08-19

BW - 71.6

Workout

Chins
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1

ISO @ 120
+50.5 x 4 x 5s [55s rest]

ISO @ 90
+42.5 x 4 x 5s [60s rest]

Deadhangs
HC@24mm
BW x 5s
HC@18mm
BW x 5s
+5 x 10s
+8 x 7s, 7s
3FD@18mm
+8 x 10s, 10s

One Arm Hangs
+16 x 12s
+24 x 5s [the stupid foam cover on the bar kept twisting lmao]
BW x 30s [oof]

Dips
BW x 5
+ 8 x 3
+16 x 5, 5, 5

Kneeling Ab Wheel
BW x 7, 7, 7

Notes

Decent workout. The 120* hangs were much more solid than last session despite reducing the rest by 5s.

The BW one arm hang was intense. As with all of these I tried really hard to keep shoulder depress, so the lat burn towards the end of the set was intense.

Everything else solid enough. Impressed/surprised by how quickly grip strength is moving on the weighted hangs!

Think I'm seriously going to get diet in check now and aim for like 67kg. To this end I'm going to up my activity, since I've been a little lazy/discouraged due to the ankle. Will aim for 3/week KB sessions, mostly just swings + some lunges I suppose, since that doesn't interfere with the main work at the moment.

430
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 14, 2019, 01:28:26 pm »
14-08-19

BW - 71.0

Workout

Chins
BW x 3, 3
+16 x 2
+24 x 1
+32 x 1

ISO@120*
+50.5 x 4x5s [60s rest]

Deadhangs
HC@24mm x 5s
HC@18mm
BW x 5s
BW pullup x 2
+3.75 x 10s [easy!]
+5 x 7s, 7s
3FD@18mm
+5 x 12s, 12s

PPPU
100cm to rack x 6
94cm to rack x 5, 5, 5

Hollow Body Hold
+2.5 x 25s, 25s

Notes

Big construction project starting in building next to mine, total refurb. Insanely noisy all day, and looks like it'll be a long term thing. Might drive me mad lmao.

Slightly abbreviated workout today.

Did the PPPUs using the pushup handles on my pullup/dip rack, since that enables more ROM + easier on wrists. The only way to track progress w/ PPPUs is with how far you're leaning, which best metric for is distance from feet to hands, hence the weird metric used for those. Felt good, though. Always wanted to be able to do planche stuff, too, but never really messed around that much with training it. Feels like this is a good way to start in that direction.

Setting up the 50.5kg on my dip belt was awkward AF. The belt I have now kind of sucks, never really sits in a very good spot on my waist. Anyway, hitting that pretty solidly felt rad. I can only max out with 53kg of weights before I have to do like books in a bag or whatever. That probably marks a good time to finish with the ISO cycle, anyway. Might be able to hit that in a couple of weeks.

Grip was super strong, especially given that I'm a little heavier today than the last couple of sessions. Thought I would be doing 3x7s with 3.75kg today, but that 10s second hang was very easy. Will move up to 8kg for the 3FD hangs next time.

Hollow body feeling stronger too. After I'm solid at 30s with +2.5kg on this I'll move back to ab wheels. Maybe I should get ankle weights? Would be useful for hangs/isos and hollow body stuff. Hmm.

431
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 11, 2019, 11:40:39 am »
11-08-19

BW - 70.3kg

Workout

Chins
BW x 3, 3
+8 x 3
+16 x 2
+24 x 1
+32 x 1

ISO @ 120*
+48 x 4x5s [30s rest]

ISO @ 90*
+40 x 4x5s [30s rest]

Deadhang
HC@24mm x 5s
HC@18mm ---
BW x 5s
+2.5kg x 10s, 10s, 10s
3FD@18mm
+3.75g x 9s, 9s

One Arm Hang
+16 x 10s, 10s

Dips
BW x 5
+13 x 7, 7, 7

Hollow Body Hold
+2.5 x 20s, 20s, 20s

Notes

Decided I'll stick w/ just the isos on chins for like 5/6 sessions then see where I am on full ROM chins/OAC stuff, might as well give it a proper ride. Will move weight up 2.5kg on each position + move rest to 60s for next session and progression back.

Deadhangs progress moving nicely. Things start getting serious when you're at about +40% of bodyweight for 7s, so that's a big goal (i.e. about 30kg).

432
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 09, 2019, 01:52:38 pm »
09-08-19

Workout

100 KB swings @ 16kg in 7 sets, 1 min rest

a few TGUs @ 16kg on each side

Notes

Not going to be able to workout tomorrow, and also still too sore to do a chin workout again today, so did this. Should probably be doing workouts like this regularly. Can't neglect legs entirely.

Ankle actually hurt during the KB swings, lmao. Might seriously need to go get it MRId.

433
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 09, 2019, 10:45:20 am »
Quote from: adarqui on July 21, 2019, 02:18:35 am
i never do single arm hangs, my handles are metal and thin, even with two hands my hands get wrecked before my lats. i need some rubber covers or something. if my metal handles were thicker, i think it'd be more bearable. like those pullup bars at parks, usually feel petty good. i might look into a dip/pullup station eventually (in case i land in a new spot - don't want to take my rack there).

Never replied to this but yeah this is very much an issue with my one arm hangs. The bar I chin/hang on is really thin, but does have a weird foamy cover which I think just makes it worse. At least it helps toughen up skin for climbing, I guess? Good to build some mental toughness too, lol. Wish the default for these stations was a little thicker.

434
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 07, 2019, 12:03:14 pm »
07-08-19

BW - 70.5kg

Workout

Chins
BW x 3, 3
+8kg x 3
+16 x 2
+24 x 1
+32 x 1

ISO Chins @ 120*
+40 x 10s [easy]
+48 x 4x5s cluster [45s rest]

ISO Chins @ 90*
+40 x 5s
+40 x 4x5s cluster [45s rest]

HC Deadhangs
@24mm x 5s
@18mm
BW x 5s, 5s
+2.5 x 7s, 7s, 7s

3FD Deadhangs
@18mm
+2.5 x 10s, 10s

SS1A One Arm Hang
+8 x 12s, 12s
+16 x 8s

SS1B
Dips
BW x 5
+8 x 9, 9, 8

Notes

Solid enough workout. Got back yesterday, so brain is still mush from jet lag.

Decided to try out the iso stuff I was posting about. Felt good, I guess. Will alternate isos with ordinary chin work, I think. Main downside at the moment is that loading that much on KBs is really awkward, so I might need to get some plates for chinning with. Ah well.

Need to get better at controlling spin in the one arm hangs.

Didn't have the energy for core work.

Also, lmao, felt like I'd been eating like a pig while travelling, but appaz I dropped 1kg. I guess time on feet makes a big difference.

435
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 02, 2019, 12:31:19 am »
Quick post from phone; will edit for format another time.

KB workout with a ffiend, rows at 30kg and ohp/push press with 20kg, plus some swings/snatches/misc other messing around.

Serratus pretty sure from last workout. I think this is because I did some pseudo planche pushups. Should maybe add those in in place of dips on some days.

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