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Messages - Joe

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436
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.

437
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.

438
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.

439
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.

440
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...

441
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

442
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 20, 2024, 11:25:46 am »
20-07-24

CG Bench
85 x 7, 6

45º Incline Bench
60 x 9, 7

Incline Fly
12.5 x 10, 9

OA Pushdown
15 x 12, 10, 9

Side Bench
42.5 x 11, 8, 7

Lateral
10 x 10, 9, 8

Shrug
150 x 16, 13, 12

Neck Curl
7.5 x 12, 10 + 5x13 + 2.5x15

Finger Curl
22.5 x 7+5, 5+5

DB Reverse Wrist Curl
10 x 10, 9

Neck Flexion
20 x 18, 15

Hanging Leg Raise
BW x 14+5, 9+4

Notes

Elbow 95% recovered

443
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 19, 2024, 08:30:46 am »
19-07-24

A - Seated Leg curl
89 x 10, 9, 7
82 x 10

B - Leg Extension
136 x 10, 8, 7

T-Bar Machine [selectorised instead of the usual plate loaded one]
26 x 12+10, 10+9, 9+8

Chest-Supported Low Row
130 x 5
110 x 7, 6

A - Cable Lateral
12 x 9
13 x 6
12 x 8
9.5 x 12

B - Bayesian Curl
13 x 7
12 x 8, 7

Preacher Machine
9 x 5
7 x 7

Calves
23x10 + 21x6 + 19x6 + 17x7 + 15x8

Tibialis Raise
10 x 8, 6
7.5 x 10 + 5 x 16

GHD Situp
BW x 12, 8, 6

Machine Crunch
55 x 8
50 x 8
40 x 14

Pendulum Squat
35 x 8, 7

Notes

Moved Pendulum to very end of the session so that I don't hold back/try to preserve energy for what follows. Think it worked out nicely. Additional benefit is that doing it after calf work means I have better dorsiflexion ROM.

Plated-loaded T-Bar was taken and I use a very different load from the guy who was using it, so just tried out the selectorised machine instead. I think I did prefer it. However, I literally had to use the top weight and still got 12 reps + 10 shrugs on my first set. Sad!

Also subbed in the chest-supported low rows for pulldowns. Think overhead stuff can aggravate the elbow [tend to feel the pain running along a tendon or some such from elbow up into my shoulder], so will focus on more rowing movements/things that just feel "gentler". Think this is my fav back exercise in any case -- nothing else crushed the like mid/low part of my lats like this. In contrast to pulldowns/pullups which often feel more like teres major movements. Probably comes out in the wash in terms of actual hypertrophy, but it's fun to feel movements in different places.

No elbow pain during session, some mild pain about an hour after, so hopefully the pullup/pulldown avoidance does the trick. Will see how it holds up with grip work tomorrow.

Surprising lack of soreness today given how exhausted BJJ was yesterday! Good sign my physical preparedness is there, even if my cardio/specific fitness isn't.

444
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 18, 2024, 09:59:36 am »
18-07-24

BJJ 2 hours, intro class and beginner class

Notes

Hot today (by my paltry uk standards), and wearing a gi for the first time. about as sweaty as i have ever been. the beginner class is a huge step up from the intro class. sparring at the end one of the most exhausting things i've done, especially when i have 0 techniques or idea what i'm meant to be doing. but super fun.

445
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 17, 2024, 07:43:37 am »
17-07-24

Curtsy Lunge
30s x 11, 10

BB Row
105 x 11, 10, 8

Dips
+30 x 10, 8, 6

Hammer Preacher
12.5 x 11, 9, 8

Lying Lateral
10 x 12, 11, 9

Lying Tricep Extension
32.5 x 14, 10, 8

Side Bend
40 x 11, 9, 8

Neck Curl
6.25 x 18, 15 + 5x11 + 1.25x10

Neck Extension
20 x 15, 13

Hanging Leg Raise
BW x 12, 9+4

Notes

Great session. Almost at 1.5x BW for rows. Pretty exhausting, just holding the position with that much weight is tiring, given i typically do RDLs on Monday.

Had some elbow pain yesterday, didn't mention in hopes it would be fleeting. Still here today. I recognise it. It is the reason I don't do pronated pullups. So, those are leaving the routine, and hopefully that fixes it.

Might do something radical (for me), though, and just totally drop pullups/chinups entirely, instead of swapping. Currently not feeling jazzed about aiming for the one-arm pullup as a primary goal, so kind of want to just stick to the most joint-friendly, bodybuilding-style movements. I rigged up a janky one-arm cable pulldown setup at home using some store-bought pullups and cables hooked to my rack (use this for pulldowns etc) that I really liked, so might make that the monday lat movement.

446
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 16, 2024, 10:18:52 am »
16-07-24

BJJ 45 mins + stationary bike 20 mins

Notes

Spoke to instructor about whether it was cool if I went to the beginner rather than intro classes (there are more of them per week and at better times for me) and they we very encouraging. So, bought a gi because you need one for those. hype hype, having so much fun with this.

447
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 15, 2024, 07:44:52 am »
15-07-24

RDL
140 x 9, 8

Reverse Nordic
+17.5 x 9, 7, 5 + BW x 9

Shrug
150 x 16+8, 12+6

Pullup
+30 x 9, 8, 7 + BW x 8

45º Incline DB
30 x 11, 10, 9

Hammer Preacher
10 x 16, 14, 12

Lying Lateral
10 x 12, 10, 8

One-Arm Pushdown
15 x 11, 9, 7

Reverse Crunch
BW x 12, 9, 8

Finger Curl
25 x 5+4
22.5 x 8+5
17.5 x 17+5

Neck Curl
6.25 x 16, 13 + 5x10 + 1.25x10

Neck Flexion
17.5 x 17, 13

Hanging Leg Raise
two sets to failure or so, drop set by gradually letting legs bend more as set progressed

Notes

Objectively a great session that was subjectively a slog.

448
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 14, 2024, 12:08:33 pm »
14-07-24

40 min stationary bike

449
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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

450
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2024, 07:37:41 am »
13-07-24

CG Bench
80 x 10, 9

45º Incline Bench
60 x 7, 6

22mm Grip
45 x 1
50 x 1
51.25 x 1 [pretty easy]

Incline Fly
12.5 x 10, 8
10 x 15

One-Arm Pushdown
15 x 9, 7
10 x 16

Finger Curl
22.5 x 7+6, 6+6
17.5 x 12+6

Barbell Side Bend
40 x 9, 7

Lying Lateral
10 x 11, 9, 8

Reverse Wrist Curl
30x10 + 25x10 + 20x13 + 15x16

Reverse Crunch
BW x 11, 8, 7

Neck Curl
6.25 x 13, 11 + 5x10

Neck Extension
17.5 x 13, 10

Notes

Good workout. Going to try to commit to this being the last little exercise selection tweak, just want a bit more incline work, and so many dips can be a lot on the shoulder.

Skipped shrugs because after yesterday's workout, and a bit this morning, i was feeling a tweak in my right mid trap. Felt better during and after the workout, so am not concerned long term, but been pushing trap volume given all the rowing/pulling work + shrugs and neck stuff.

Adding reverse wrist curls b/c apparently they can help finger flexion strength, and I guess it's good to balance both sides. Also have a jacked back of the forearm looks very cool imo.

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