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maxent

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Re: chasing athleticism
« Reply #2340 on: March 04, 2015, 06:27:57 am »
+1
WCU 2x98, 2x103, 2x100.5, 2x99.25, 2x98, 2x98

Notes:
Focused on strictness. I could do a clean double with +17.5kg however i didn't like how i wasn't smoothly locking out powerfully, high above the bar. Could do that with +15kg though. bit of an experimental workout that way. Friday's 6x5x15kg seem daunting right now. But i'll give it my best. Pumped.
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maxent

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Re: chasing athleticism
« Reply #2341 on: March 06, 2015, 04:24:55 am »
0
WCU 1x107.5 (LPR; +25kg; strict smooth dead hang), 0Fx112.5 (couldnt lock it out; +30kg!; PR attempt)
WCU 5x97.5, 5x95, 5x93.75, 5x93, 5x92.5, 5x92.5, 7x85

WCU notes:
Just testing my maxes today before the 6x5 ... i prob had a 110kg PR in me but 112.5kg was just too hard to lockout. Still. Gives me some indication where i am at right now. Lets see if i can get my 5s in.

update 1: workset 1 5x97.5kg - +15kg was kinda challenging on first set, i couldnt strictly lock out rep 5. So im gonna try +12.5kg for set 2.

update 2: workset 2 5x95kg - +12.5kg - smooth first reps locking out powerfully above the bar; but still didnt have a 5th in me, would have to cheat to clear the bar. So that sucks.

update 3: All done, crazy. My arms have a nice pump. Grow little guns grow.
« Last Edit: March 06, 2015, 05:27:08 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2342 on: March 07, 2015, 01:47:36 am »
+3
I forgot to do an injury update at week 3 but there wasn't really anything new on day 21. Day 24 yesterday and I was walking 'normally' for the most part. The first time I could walk was actually day 23 when i went to the mall and found myself joyously celebrating privately in my own mind how 'i can walk!!'. Yesterday i even kept up with someone who walks faster than anyone else ive ever met before. I mean i couldn't keep up wiht her when i was 100% healthy and yesterday i could so that's something though maybe she was allowing for my pace.

My L calf (of L ankle injury) was cramping up during day 23's walk to the mall which i found funny but i guess it happens if you take 3 weeks off from using a muscle lol. What's the word? atrophy? i guess might be it. And after yesterday i've actually even doms lol. Anyway so now im getting the squat bug. Ive not gone this long without squatting in so long.. but i dont know how long it will be before i am good enough to squat normally. OR even squat at all. I dont feel like i have the rom for it yet :( But i haven't tested it recently, last time though even a quarter squat was out of the question so it may be a while yet.
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maxent

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Re: chasing athleticism
« Reply #2343 on: March 09, 2015, 07:48:31 am »
0
WCU 6x2x98 (+15kg)

Chinup notes:
Smooth, strict powerful dead hang reps. Gearing up for the last volume session of 6x6 coming up on weds. I hope I can be equal to the task.
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maxent

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Re: chasing athleticism
« Reply #2344 on: March 11, 2015, 06:54:45 am »
0
WCU 1x104, 0Fx114 (PR attempt), 5x99, 2x6x94, 6x91.75, 6x90.5, 6x89, 6x86.5, 6x85, 6x83
Squats 8x20 kg (LPR; BS; new exercise lol :), 8x20 (LPR; FS; new ex)

Notes:
Awful. I was too weak to do anything good with these today. Poor recovery/sleep/too heavy/ etc. I shouldn't even log those sets as above since my form was abysmal. Whatever. Partial reps are better nothing. But not a lot more. I should probably repeat the 6x6 day though.

Total reps: 59 out of 60 attempted.

Squat notes:
I get super crippling DOM cramps around rep 3. It's crazy how deconditioned my legs have gotten that even squatting the bar is so hard - by that i mean even walkign out of the gym which involved going up one step feels sufficiently challenging that i have to think about it lol.
« Last Edit: March 11, 2015, 07:59:56 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #2345 on: March 13, 2015, 02:25:39 am »
+2
Went to basketball training yesterday. Put up some jumpshots. Then watched the guys play. Felt the bug and when a guy had to sit out after taking a knee to his thigh, i jumped in to sub. Was cool but my body is like 10x slower than my mind and everything feels slow motion. I haven't got ROM back yet and only 'jogged' for the first time while chasing errant rebounds haha.
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maxent

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Re: chasing athleticism
« Reply #2346 on: March 13, 2015, 08:24:45 am »
0
WCU 6x2x98 (+15kg)
FBS 6x60 (LPR), 3x80 (LPR)
ABRollo 2x3 (new ex; LPR; knees ROM)

Chinup Notes:
End of volume phase. next week we start doing less reps with 5x5 on monday then 4x4 friday? soemthing like that. i'll double check friday.

Squat notes:
Did my first squats in 4 weeks since i got injured. Crazy that such light weights are so hard but i know it will take a good 3-4 months to get back to where I was pre-injury.

Ab Wheel rollout notes:
I'm doing these not so much for abs as much as for erectors work. I figure I need some exercise and these have made my lower back sore in the past so they might work a treat til im back to squatting some decent weight. Which I have to believe is a good 3-4 months away.
Time to clean up my diet now since the worst of the injury is behind me. I've def put on some mass in the upper body though. But not a lot. Anyway it's something. I havent had arms this big in ever, not selling myself short either!
Milestone i got rid of the ankle tape!! foot feels stiff/glued together rom wise, but it's starting to feel more fluid as the day goes on. Also bought a wobble board. I dont think im straight up ready for wobbling but i'll work up to it as my rom improves. Rehab starts now!
« Last Edit: March 13, 2015, 09:22:51 am by maxent »
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LBSS

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Re: chasing athleticism
« Reply #2347 on: March 13, 2015, 09:30:26 am »
0
good milestones, man. glad you got a bit hyooj, impressed that you took such good advantage of the injury time.
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maxent

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Re: chasing athleticism
« Reply #2348 on: March 13, 2015, 09:54:51 am »
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Quote from: LBSS on March 13, 2015, 09:30:26 am
good milestones, man. glad you got a bit hyooj, impressed that you took such good advantage of the injury time.

thanks! when i finish the cycle of RSR, i'll get a pump on and take some flattering selfies and post them up for posterity. haha.
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maxent

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Re: chasing athleticism
« Reply #2349 on: March 16, 2015, 01:07:22 am »
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Those squats destroyed me. Painful to get up or sit down on friday, sat and even sunday. Doms in quads, hams and glutes.

I still feel i need to find a good hard exercise for erector strength and mass. Maybe i'll try good mornings, if injury permits. dont think they need a lot of ankle rom? But my ankle feels worse lately. I dont think i should have used wobble board etc.

otherwise i'll try everything to attack my back. Get ready for when im 100% back and can go all in on squats but hopefully with stronger core.

Start of intense phase on weighted chinups - 5x5 today. I'm not sure what weight to attempt. I know 15kg might be too hard but i could try get a couple of sets i guess. Not sure whether to attempt a heavy single as warmup to start with. Maybe save that for friday.
« Last Edit: March 16, 2015, 01:09:09 am by maxent »
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LBSS

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Re: chasing athleticism
« Reply #2350 on: March 16, 2015, 08:46:32 am »
0
for your erectors: reverse hypers lying on a bench or couch? forgive me if i've already suggested that and you rejected it for some reason.
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maxent

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Re: chasing athleticism
« Reply #2351 on: March 16, 2015, 09:06:56 am »
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Quote from: LBSS on March 16, 2015, 08:46:32 am
for your erectors: reverse hypers lying on a bench or couch? forgive me if i've already suggested that and you rejected it for some reason.

thanks for the thoughts. forgive me for my ignorance but can that be done without specialised equipment? im sure i mentioned in the past i dont have a hyper bench thingy
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maxent

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Re: chasing athleticism
« Reply #2352 on: March 16, 2015, 09:14:15 am »
0
WCU 1x110 (+25kg), 5x95, 5x95, 5x100, 5x97.5, 5x95
FBS 6x60
BS 2x5x90 (LPR)
OHP 6x40 (LPR; new ex)
BP 6x50(new ex; LPR), 6x60(LPR), 12x60(LPR)
AbRollo 4 (LPR), 2x6(LPR)
« Last Edit: March 16, 2015, 09:21:10 am by maxent »
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LBSS

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Re: chasing athleticism
« Reply #2353 on: March 16, 2015, 09:22:57 am »
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yeah you totally can. just lie on a normal bench with your hips on the edge, hold onto one of the legs, hold your legs straight, and kick those feet up.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

maxent

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Re: chasing athleticism
« Reply #2354 on: March 20, 2015, 07:07:24 am »
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Skipped weds (light) workout due to travel. didnt get home til 10:30pm and had lots of stuff to do etc. Travel also meant didnt eat or rest very well either. Anyways i messed up RSR chinups. If i were to do it again i'd work super hard on maintaining my bodyweight. It fluctuated enough to wreak havoc on rx worksets. So i have to call it a failure in that respect.

I dont think i would recommend doing RSR with this exercise. Though I feel as though it may have worked if i had controlled bw better.
« Last Edit: March 20, 2015, 07:18:12 am by maxent »
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