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Messages - Joe

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571
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2023, 08:01:35 am »
Quote from: Joe on April 15, 2023, 04:23:40 pm
Checking in to say that i have been lifting ~5 days a week continuously since since ~Oct 2021, and diet has been on point in that period too. BW up to ~78kg atm, maybe ~18 %bf, from 70kg, in a slow bulk.

Some benchmark lifts atm, in kg:

Squat: 120x10
Bench: 85x7, 102.5x1
Chin: BW+45x5
BW Row: 80x10
OHP: 65x1, 60x3
RDL: 140x8

Going to push weight to ~80kg then cut, might post progress pics here.

So hit 80kg and have been cutting for about 5 weeks now, usually weighing in around 77kg now. Not feeling particularly lean so will keep this going for a while, maybe down to like 70kg. Also started running, though at this weight I got a fair few annoying achilles niggles, so I've slowed that down for now. Might make it a bigger priority when I am light/lean.

Top lifts now:

Squat: 140 x 5
Bench: 97.5 x 4
Chin: BW+55x3
RDL: 160x9

pretty hyped by the gains there, they felt much more moderate from "inside" as it where. Bench more stuck than the other lifts, but that's fine whatever.

572
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 16, 2023, 05:04:17 am »
Quote from: LBSS on April 15, 2023, 06:33:20 pm
since 2011?! :lololol:

good to hear from you.

woops lol, 2021

573
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 15, 2023, 04:23:40 pm »
Checking in to say that i have been lifting ~5 days a week continuously since since ~Oct 2021, and diet has been on point in that period too. BW up to ~78kg atm, maybe ~18 %bf, from 70kg, in a slow bulk.

Some benchmark lifts atm, in kg:

Squat: 120x10
Bench: 85x7, 102.5x1
Chin: BW+45x5
BW Row: 80x10
OHP: 65x1, 60x3
RDL: 140x8

Going to push weight to ~80kg then cut, might post progress pics here.

574
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 31, 2020, 08:45:36 am »
Been training intuitively for a long time, since I was fitting stuff around climbing. Since I'm probs still gonna hold of on climbing regularly for another while, I might as well try to get back on a more regular routine. Haven't made one in a while, so thinking of something like this:

Monday   
Pullups   Easy single
OAC    a few negatives
Pullups   3 x 2
Hang    4 x Long
Lattice   2+ cycles

Tuesday   
Planche Lean   3 x Hard
Pushups   Myo
Pistols   3-5 x 4-8

Wednesday   
KB Row   3 x Lots
Lattice Core   2+ cycles

Thursday   
Planche Lean   3 x Hard
KB OHP   3 x Max
Pistols   3-5 x 4-8

Friday   
Pullups   4 x 6
Hang    4 x Long
Ab Wheel 3 x Maxish

Decent amount of work on secondary things like pushing, legs and core. Then there's a semi-restful mid-week back day, intensity at start of week and volume at the end. Can be flexible with which days happen when, but feels like a reasonable structure for now.

575
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2020, 04:16:45 am »
Quote from: LBSS on August 29, 2020, 01:40:29 pm
still blowing past 1.5x bw pull up, still really impressive.

Yeah, lol, definitely happy with it / not as annoyed as I sounded in yesterday's post. Think my view is weird by the feeling I need to be up at like 1.85x BW for my goals.

576
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2020, 12:33:40 pm »
29/08/20

BW - 71.9

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1
+40 x 1
+45 x 1
+32 x 2, 2

Hangs
24 x 5s, 5s
21 x 5s, 5s
18 x 5s, 15s, 15s, 15s, 15s

Notes

Decent gains from Smolov, I guess. Think I have more in me, but hype was extremely low. Not really recuperated much since I finished the programme, since big rain led to big roof leak into my flat, so been exhausting and psychologically draining dealing with that.

Only like 2 or 3 kg off the total weight PR I set a few months ago, though 52.5 @ 66.9 sounds a lot better than 45 @ 71.9.

Back to normal training now. Think I'll go for strength/not focus on weight loss for a little longer, then maybe try to drop back into the mid-60s, now that workout habit is back.

577
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 24, 2020, 11:55:54 am »
24/08/20

BW - 71.8

Workout

Pullups
BW x 3
+8 x 1
+16 x 1
+26.5 x 10 x 3

Notes

First set was like RPE 9.5 or so, so that was a toughie. Finally done. It's just so many sets, lmao.

Looking forward to some restful days. Haven't really planned how/if I'm going to do a peak, might just take like 4 or 5 days off any pullup training and then do a normal 1RM attempt, instead of anything fancy.

578
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2020, 12:14:05 pm »
23/08/20

BW - 72.5 [ :o]

Workout

Pullups
BW x 3
8 x 2
+21 x 8 x 4

Notes

IDK why so heavy, lol. Maybe a bit bloated.

Hard. Last day tomorrow, hyped af.

579
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 21, 2020, 12:47:53 pm »
21/08/20

BW - 71.0

Workout

Pullups
BW x 3
+8 x 1
+17.25 x 7 x 5

Deadhangs
24mm x 5s, 5s
21mm x 5s, 5s
18mm x 5s, 21s, 19s, 16s

Pistol Squat
BW x 2
+2.5 x 5
+8 x 3, 3

Notes

Yeah, solid, no fuss.

Just the double header remaining, pumped up for it.

Been sleepy and grouchy lately, think Smolov taking its toll a bit.

580
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 19, 2020, 01:25:06 pm »
19/08/20

BW - 71.6

Workout

Pullups
BW x 3
+11.75 x 5 x 6
+13 x 6

Pushups
BW x 22+5+3+3

Notes

Was pretty manageable with +11.75, so I decided to push it on the last set. Was RPE 9.5 probs.

Three workouts to go.

This morning I was fucking starving. Been eating normal amounts, but maybe that double-header kicked in today and I just needed food galore.

581
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2020, 12:54:15 pm »
17-08-20

BW - 71.2

Workout

Pullups
BW x 3
+8 x 1
+24 x 10 x 3

KB OHP
16 x 18+7+4

Notes

That was a lot easier than expected. Feel like I am just more suited to super low reps, so even the diff from 3 to 4 makes a difference.

Final week coming up, gonna be intense.

582
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 16, 2020, 12:06:44 pm »
16-08-20

BW - 71.2

Workout

Pullups
BW x 3
+8 x 1
+19.75 x 8 x 4

Notes

hard

583
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: August 14, 2020, 05:08:50 pm »
Cheptegei  :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

584
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 14, 2020, 12:14:49 pm »
14-08-20

BW - 70.7

Workout

Pullups
BW x 3
+8 x 1
+16 x 7 x 5

Then did a few rounds of a circuit of weighted pistol squats, kneeling ab wheel and hollow body hold

Notes

Occurs to me it looks like I do very minimal warmup, but I do a whole circuits of stuff that I am too lazy to type out each time.

This workout was hard, but still made it. Rest between sets of pullups is getting long. The double gonna be tough, but I'm looking forward to it.

585
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 12, 2020, 11:44:06 am »
12-08-20

BW - 70.6

Workout

Pullups
BW x 3
10.5 x 6 x 6

Hang
24 x 5s, 5s
21 x 5s, 5s
18 x 5s

Repeater (6 on : 10 off)
18 x 5, 5

Pushup [myo]
BW x 22 + 5 + 3 + 2

Notes

Pullups easier than the first 6x6 workout despite feeling overheated and fatigued AF.

Rest of the workout relatively perfunctory, obvs not really the focus at the mo.

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