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Messages - Joe

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721
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 18, 2024, 06:35:45 am »
18-08-24

30 min stationary bike

Notes

Been slacking on cardio a bit. BJJ rolling is some solid zone 4/5 work, but that's only like 10-30 mins a week depending on how long I have at the end of classes. Should be aiming for more lower intensity stuff on top of that.

Resolving to spend at least 90 seconds a day in a deep horse stance to work on adductor flexibility.

722
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2024, 12:28:04 pm »
Quote from: Joe 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.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]


723
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2024, 07:51:20 am »
17-08-24

A - CG Bench
90 x 6, 5
80 x 8

B - Chinup
+30 x 10, 8, 7

A - DB Pullover
30 x 10, 8

B - DB Incline Fly
15 x 8, 7

A - EZ Bar Curl
37.5 x 10, 8

B - Cable Rear Delt Fly
10 x 15, 13

C - Overhead Cable Extension
15 x 11, 9

D - Lateral Raise
15 x 17, 15

DB Finger Curl
25 x 11+4, 9+5

Neck Curl
8.75x13 + 5x11
7.5x18 + 5x13 + 2.515
 
Neck Flexion
25 x 19, 15

Reverse Wrist Curl
10 x 16+10+6
10x10 + 7.5x12 + 5x16

Lunging in various directions, light BB squats, GMs, front squats, good mornings to see if anything hurt the knee. All was okay. Can even do copenhagen planks on it without ill effect.

30 minute moderate intensity cycling

Notes

Diifferent set up in relation to the bench for the neck flexions, which was more comfortable but harder.

Knee feeling like 90% today? Most bizarre injury I've had tbh. Might still give BJJ a pass on Tuesday just in case, but seems like I should be back in commission for Thursday?

724
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 16, 2024, 05:08:23 am »
16-08-24

Had forgotten to post about how my elbow is basically 100% recovered. Never feel if in day-to-day situations or at the gym, and only very rarely at BJJ.

Was reminded because last night I started to get a pretty bad pain on the inside of my right knee. Had to adjust gait to walk, hurts to bend knee at certain angles, etc. Attempted to walk to gym this morning but it felt futile after I got like 50m out my door.

So, think I have a mild strain of my MCL? Or something like that? Didn't hear or feel anything from my knee during BJJ, but the top side of the position we were working definitely puts some strain on that area.

Fucking annoying. This is why bodybuilding is the best sport, so hard to get injured and so easy to work around it when you do. Hopefully this heals up quickly...

Edit: want to further note, had noticed my adductors being sore from working half guard stuff. since i do more BBing style trianing without regular squats, seems quite possible they'd got weaker. i had in fact already written in my intended workout for today to do some work on an adductor machine. wonder if doing that for the preceding months would have avoided this injury!

Edit 2: Knee feeling a lot better this evening. Did 60 mins light peddling on my stationary bike to get some blood flowing etc. Feeling more optimistic/less annoyed.

725
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 15, 2024, 07:58:10 am »
15-08-24

BJJ 1 hour -- working that same deep half-guard sweep to back control

Notes

Felt like crap in the warm up, was out of breath easily and felt slow. Worked with a different guy who I've had productive sessions with before though, ad really got the hang of the movement. Then came sparring. Felt like I was on a totally new level. Able to slow down and control thinkgs better. Executed the back take move we'd been working in the live spar, and heard the coaches shout "yes, perfect technique!". Final roll of the session was with a blue belt (!), and I was able to pass his guard, though ultimately he passed me back and made me tap with a choke. Again, just felt like I was on a new level today. Feel like I'm progressing quickly -- having all this lifting strength as a background is super helpful, but I think the movement jives well too.

Might sub out BB Rows for something less taxing. I do two rowing movements on Friday, so can probs get away with another more vertical movement.

726
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.

727
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.

728
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 - 45ยบ 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.

729
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.

730
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

731
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.

732
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.

733
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

734
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

735
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.

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