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Author Topic: warpspeed to the new scenario  (Read 638319 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #990 on: July 24, 2024, 07:19:28 am »
0
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.
« Last Edit: July 24, 2024, 07:27:30 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #991 on: July 25, 2024, 09:00:59 am »
+1
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.
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Joe

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Re: warpspeed to the new scenario
« Reply #992 on: July 26, 2024, 08:08:24 am »
0
26-07-24

A - Seated Leg Curl
89 x 14, 12, 10, 8

B - Leg Extension
136 x 12, 10
125 x 12

Lat Low Row
130 x 9, 6
120 x 8

T-Bar Machine
26 x 11+10, 9+8, 7+8

A - Cable Lateral
13.75 x 9, 7
11.25 x 12, 10

B - Bayesian Curl
13.75 x 9, 8, 7

Plate-Loaded Preacher
15/5/0 x 7
10/5/0 x 11

Calf Machine
23x12 + 21x9 + 19x8 + 17x8 + 15x10

Tib Raise
10 x 10, 6 + 7.5x8 + 5x12

Pendulum
35 x 10, 8

GHD Situp
BW x 14, 10
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Joe

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Re: warpspeed to the new scenario
« Reply #993 on: July 27, 2024, 07:54:28 am »
+1
27-07-24

CG Bench
85 x 8, 6

45º Incline
60 x 10, 8

A Incline Fly
12.5 x 12, 10

B OA Pushdown
15 x 15, 12, 10+8

A Side Bend
45 x 12, 10, 7

B Lying Lateral
10 x 14, 12, 10

Shrug
150 x 20+10+6+5+4

Neck Curl
7.5 x 16, 14 + 5x14 + 2.5x17

Neck Flexion
20 x 20, 18

Finger Curl
20 x 12+6, 10+5, 9+5

Reverse Wrist Curl
10 x 12, 11 + 7.5x13 + 5x16

Reverse Decline Crunch > Hanging Leg Raise > Hanging Knee Raise, each to failure no rest between

Notes

Been feeling #LockedIn with training lately. Making the most of this gaining phase.
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Joe

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Re: warpspeed to the new scenario
« Reply #994 on: July 27, 2024, 08:03:20 am »
0
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]
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Joe

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Re: warpspeed to the new scenario
« Reply #995 on: July 29, 2024, 07:57:50 am »
0
29-07-24

A - RDL
150 x 8, 7

B - Rev Nordic
17.5 x 12, 9 + BWx10

Shrug
160 x 14+7, 12+6

A - One Arm Lat Row
55 x 8, 7, 5

B - 45º DB Incline
30 x 14, 12, 10

A - Hammer Preacher
12.5 x 14, 12, 10

B - OA Pushdown
17.5 x 9, 8, 8+5

C - Lying Lateral
12.5 x 6
10 x 13, 12

Neck Curl
7.5 x 15, 12 + 5x13 + 2.5x16

Finger Curl
22.5 x 10+6, 8+5, 6+5

Neck Flexion
22.5 x 17, 15

Reverse Wrist Curl
10 x 13, 11 + 7.5x10 + 5x13

Decline Reverse Crunc > Hanging Leg Raise > Hanging Knee Raise x 1 set
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Joe

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Re: warpspeed to the new scenario
« Reply #996 on: July 30, 2024, 08:05:21 am »
0
30-07-24

BJJ - 1 hour

Notes

worked various cross-collar attacks from closed guard. didn't fully get to grips with the sweep, but instructor gave me some more details after the class that helped. feel quite weird to choke someone tbh.
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Joe

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Re: warpspeed to the new scenario
« Reply #997 on: July 31, 2024, 07:36:54 am »
0
31-07-24

A - BB Row
110 x 8, 7

B - Dip
+30 x 11, 9

A - DB Lat Pullover
30 x 8, 6

B - Inc DB Fly
12.5 x 11, 9

A - Hammer Preacher
15 x 7
12.5 x 13, 11

B - Lying Extension
37.5 x 8, 6, 6

C - Lying Lateral
12.5 x 6
10 x 15, 13

Side Bend
45 x 10, 8

Finger Curl
22.5 x 10+5

Reverse Wrist Curl
7.5 x 19+13+8

Neck Curl
7.5 > 5 > 2.5 all to ~failure, didn't bothre counting

Neck Flexion
22.5 x 15

Notes

Slightly changed db incline form, elbows a little closer to sides to target upper pecs a bit more.

Didn't use belt on rows, and surprisingly felt like that helped me maintain tightness better.
« Last Edit: July 31, 2024, 05:01:11 pm by Joe »
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Re: warpspeed to the new scenario
« Reply #998 on: August 01, 2024, 07:52:56 am »
0
01-08-24

BJJ - 1 hour

Notes

Worked on triangle chokes. Big thighs seem like a mild impediment since it's harder to get your legs inside the chin gap. This is why many top BJJ guys don't train legs, lmao.

Woke up with a raging headache which is still lingering. Been sleeping poorly in the heat. Feel quite fatigued from training, but still progressing so don't feel super like I need a deload, but may take Fri/Sat off depending how i feel.

Edit: one day I will go to bjj _not_ having done an extensive lifting session the day before, and it's gonna feel like i've unlocked a super power
« Last Edit: August 01, 2024, 08:09:43 am by Joe »
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Re: warpspeed to the new scenario
« Reply #999 on: August 02, 2024, 04:17:35 pm »
+1
02-08-24

taking rest until monday. feeling pretty tired. progress has been rolling well despite this, so don't think i'm pushing it too far, but i don't feel like feeling like this, if you get me
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Joe

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Re: warpspeed to the new scenario
« Reply #1000 on: August 05, 2024, 07:40:07 am »
0
05-08-24

A - RDL
150 x 9, 7

B - Rev Nord
+17.5 x 12, 10 + BWx12

A - OA Lat Row
55 x 9, 8

B - 45º Incline
30 x 16, 14

A - Hammer Preacher
15 x 9, 7
12.5 x 14

B - OA Pushdown
17.5 x 10, 9, 8+4

C - Lying Lateral
12.5 x 7
10 x 17
12.5 x 5 + 10x8

Finger Curl
25 x 6+3
22.25 x 10+5

Neck Curl
7.5 x 17, 14 + 5xLots + 2.5xLots

BB Rev Wrist
30 x 13, 10 + 20x15 + [DB] 7.5x13

Neck Flexion
22.5 x 21, 19

Ab drop set
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Joe

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Re: warpspeed to the new scenario
« Reply #1001 on: August 06, 2024, 07:50:52 am »
+1
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
« Last Edit: August 06, 2024, 08:05:37 am by Joe »
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Re: warpspeed to the new scenario
« Reply #1002 on: August 07, 2024, 07:48:45 am »
+1
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
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Joe

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Re: warpspeed to the new scenario
« Reply #1003 on: August 08, 2024, 07:51:23 am »
+1
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.
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Re: warpspeed to the new scenario
« Reply #1004 on: August 09, 2024, 06:30:13 am »
0
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.
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