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04-10-2019, 10:42 PM
#771
SLDL (no belt + mixed grip): 400 x 1@10, 225 x 5, 5, 5, 5, 5
Still fighting off the cold but it hasn't getting worse so that's good.
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04-11-2019, 09:20 PM
#772
Strict Press (no belt): 190 x 1@10, 140 x 5, 5, 5, 5, 5
Weighted Chin-ups: .8@fail (almost got it but couldn't complete it), 10 (lbs) x 5, 5, 5, 5, 5
Barbell Curls: 85 x 1@9, 55 x 10, 9, 9
Tucked Leg Raises
Pike Press Throughs
I thought I would have gotten the chin up but I guess not. I am increasing the volume work for upper body now. Sitcking with 135 and BW chin-ups has gotten me surprisingly far but I think it's too light now to cause a strength adaptation.
Those Pike Press Throughs... I am thoroughly unadapted to them... I think they are going to develop my chest quite nicely.
The Tucked leg Raises are getting better. I am able to go higher and higher in them. Once I can get all the way up to the tuck front lever position, I will try to hold it at the top.
You know, I like this extra training. I like doing curls this way (a sub maximal single followed by volume work). I could never stick to it in the past because I tried to do heavier 5s (My forearms couldn't tolerate it), or pump work (I think I just really don't care about size without strength). This way, it's a nice balance
I think I done with the cold. Some clients cancelled today so I just stayed home and I took a very restful nap. Woke up feeling great (slightly groggy though).
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04-13-2019, 10:13 PM
#773
HBBS (no belt + no wraps/sleeves): 335 x 1@9, 225 x 8, 8, 8
Didn't have too much time so I did 8s instead of 5s for the volume.
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04-14-2019, 11:54 PM
#774
SLDL (no belt + mixed grip): 405 x 1@9, 255 x 3*, 225 x 5, 225 x 8, 225 x 8
I didn't have enough time so I just did 8s for SLDL as well. However, 255 was a bit too much for my back to tolerate. I didn't tweak it or anything but it already felt fatigued from squats yesterday so I just called it and lowered the weight. It's worth noting that I am not using chalk at this point. My block ran out and I just haven't gotten around to replacing it.
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04-15-2019, 07:11 PM
#775
Strict Press (no belt): 190 x 1@10, 140 x 5, 5, 5, 5, 5
Weighted Chin-ups: 90 x 1@10, 10 (lbs) x 5, 5, 5, 5, 5
Barbell Curls: 90 x 1@10, 55 x 10, 8, 9
Tucked Leg Raises: 5, 5, 5
Pike Pull Throughs: 3, 3, 3
Since I am starting the tucked leg raises from the bottom, the big leverage hurdle that I initially have to overcome is not the trunk stability but the upper body strength to hold my torso in a straight position. I underestimated just how much force production is needed to maintain a horizontal torso with your arms straight at 20-35 degrees for the front lever. It's massive and coupled with me being 6 ft 1 and having a long win span, it's even bigger. By the time that my upper body is strong enough to hold that position, I think my core will be more than capable of maintaining rigidity. I also perused amazon for weighted vests just cause and the heaviest I found without looking too deep was 150 lbs so there is loading potential for these movements once bodyweight has been conquered (which might take a LONG time). Not really of importance, just a little sidenote.
The press felt heavy today, I thought I didn't do 190 yet but I checked my log and I did it last time. It's okay though, normally my performance drops a bit after a PR (PR for my lower body weight) but I am pleased that I could repeat 190. The warm-ups felt heavier than they did last time which now makes sense after checking my log. Hopefully, 192.5 will fall next time.
Pike Pull Throughs are really tough. Since I do it after my heavy work, I don't know how strong I am on it being fresh but it's okay.
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04-17-2019, 11:51 PM
#776
HBBS (no belt + no wraps/sleeves): 305 x 1@9, 185 x 5, 5, 5, 5, 5
Felt a teeny tiny twinge in my back. I was fatigued today and it was very clear from the warm-ups. Little sleep and late night workout so I just decided to go lighter than normal on the volume just to be on the safe side.
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04-19-2019, 08:17 PM
#777
Strict Press (no belt): 175 x 1@10,
Weighted Chin-up: 75 x 1@10
SLDL (no belt + mixed grip): 375 x 1@9.5
Barbell Curls: 85 x 1@9
Very fatigued today both physically and mentally. I just did singles of each exercise and called it a day.
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04-22-2019, 11:05 PM
#778
HBBS (no belt + no wraps/sleeves): 340 x 1@9, 240 x 5, 5, 5, 5, 5
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04-24-2019, 11:59 PM
#779
Tuesday
SLDL (no belt + mixed grip): 410 x 1@9, 255 x 5, 5, 5, 5, 5
Very late night workout 6 hours after eating. Even under those conditions I could comfortably increase the weight. Awesome. Almost at a double bodyweight beltless SLDL again (at which point I will start to bold the PR's and specify that it's a PR relative to my bodyweight).
Wednesday
Strict Press (no belt): 192.5 x 0, 145 x 5, 5, 5, 5, 5
Weighted Chin-up: 92.5 x 0, 15 (lbs) x 5, 5, 5, 5, 5
Barbell Curls: 85 x 1@9, 55 x 10, 10, 8
Tucked Leg Raises: 5, 5, 5
Pike Pull Throughs (Partial): 5, 5, 4
I was expecting to get the top single for today (upper body) but it just wasn't there. I was thinking about giving up on the gymnastic stuff but this time I said no, I am going to pull through. I just have to make it a habit. I'm not going to be a heavyweight anymore so no reason I shouldn't try. I am glad I did, I saw some noticeable improvement today in them. I was able to go higher for the Tucked Leg Raises and also do more repetitions on the pike pull through.
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04-26-2019, 11:21 PM
#780
HBBS (no belt + no wraps/sleeves): 345 x 1@9
Just did a single. Will do just a single for the SLDL on Sunday. I will have more free time starting next Monday so I will just finish this "chapter" of under recovered training with a single on Sunday. I am looking forward to actually getting 8 hours of sleep a night. It is going to be beautiful.
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