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782
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.
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.
783
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.
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.
784
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2020, 04:16:45 am »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.
785
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.
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.
786
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.
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.
787
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2020, 12:14:05 pm »
23/08/20
BW - 72.5 [
]
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.
BW - 72.5 [
]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.
788
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.
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.
789
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.
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.
790
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.
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.
791
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
BW - 71.2
Workout
Pullups
BW x 3
+8 x 1
+19.75 x 8 x 4
Notes
hard
792
800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« on: August 14, 2020, 05:08:50 pm »
Cheptegei 
793
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.
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.
794
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.
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.
795
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 11, 2020, 05:04:56 am »yeah whenever in my mind i mock you (and other brits) for complaining about temperatures that wouldn't even register as hot in a DC summer, i remind myself that we have A/C and y'all don't.
i give it a few years before home A/C is widespread over there. it uses a shitload of electricity but when the alternative is for it to be 30 degrees inside...yeah. thanks climate change!
Hah, yeah. I enjoy complaining about the weather, but when outside I really don't mind the heat. I suppose when I talked about in the past re running, it was just because I was so used to 10 C weather.
Inside, though, being this hot is bullshit.