Author Topic: chasing athleticism  (Read 923688 times)

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maxent

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Re: chasing athleticism
« Reply #4800 on: September 25, 2019, 10:54:45 am »
+3
BS 6x50, 6x70, 6x77.5
RDL 8x70, 4x8x80
BX 3x8xPurple Band
Bike - 12.5 mins

Notes:
Legs were toast .. didn't know why but now ive thought about it a bit and i think it must have been from the bike lol. I'm squatting 77.5kg with really bad form, like it's a GM squat. Da fuck. I forgot how hard i worked to get a nice looking squat and it's fairly disappointing how quickly it vanished once i stopped squatting for a while. There was a big guy at the gym repping 120kg and i just sat and watched in awe. I used to be able to rep that for a warmup everyday and my PR was like 18 reps. Now it just seems like another life. ha!
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maxent

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Re: chasing athleticism
« Reply #4801 on: September 28, 2019, 06:50:51 am »
+2
Bench day is the only day when it feels i'm lifting 'heavy'. Now the funny thing is what feels heavy is actually 60kg. I usually do paused (in the past) but now i think i will do nonpaused until i get it up to 90kg then i can do the paused variation for a change.

BP 6x50, 6x62.5, 6x65, 6x67.6, 6x65, 6x62.5
Dips 8x5kg, 8x7.5kg, 8x5kg, 8x2.5kg, 8x1.25kg
DBBP 5x22.5, 5x6x20
Pallof Pr 5x8x40
Cutl 6x32.5, 6x35, 6x32.5, 3x6x31
Row 7.5min, Bike 7.5min
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maxent

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Re: chasing athleticism
« Reply #4802 on: September 30, 2019, 01:28:48 am »
+4
BS 6x50, 6x60, 6x70, 6x80, 8x50
Right Leg Press 3 sets. Right leg Leg Ex 3 sets
R leg BSS 8xBW, 12xBW, 12xBW
Bike 15mins

Notes:
Was very disappointed with the squats, im not really improving and i think it's because the L get is getting stronger and stronger and R leg is just being overwhelmed and not really participating at all. Bi leg exercises are making the imbalance worse not better. The day after my L leg will have the doms and the R leg has none.

Did some machine exercises and they were just disappointing as usual, i think they're good way of testing and exhibiting imbalance but don't really do anything about addressing it. Just the form is different between L and R, and L can benefit from those very exercises whereas R just struggles and from that struggle little is gained.

But then there was a revelation. I tried a BSS just while sat on the boxjump box and did a BSS while holding on to the side of the rack. And suddenly I felt my R leg being challenged in a way it hasn't been before. So i rigged up a strap configuration overhead for balancing and did some sets of BSS with the L elevated on the box. Started to see veins in my R leg, got a good leg workout and i think the BSS is going to become my goto staple for rehabbing from here on. Exciting.
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maxent

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Re: chasing athleticism
« Reply #4803 on: October 04, 2019, 05:49:17 am »
+3
Tuesday
OHP 6x47.6, 6x50, 4Fx51, 4x50, 3x50, 3x50
Chinup 3x5xBW (with a band lmao .. having to use bands to do 5s with bw is disgraceful. the guy next to me was embarrassed to witness such a pathetic sight. BUT I USED TO do 5s with 20kg! humbling)
Rowing - 12.5min, Bike - 12.5min

Thursday
There was something special about the box setup last time but because i couldn't replicate the same movement last night. That was a bummer. However was able to squat better.

BS 6x50, 6x60, 6x70, 3x85, 6x75, 6x72.5, 6x70
RDL 8x70, 8x90, 8x87.5, 8x87.5, 8x85
Bike - 15 mins
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maxent

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Re: chasing athleticism
« Reply #4804 on: October 05, 2019, 09:52:22 am »
+2
BP 6x50, 6x65, 6x68.5, 6x67.5, 6x67.5, 6x67.5
Dips 3x8
DBBP 8x20, 8x17.5, 8x17.5
Curl 3x8x35
Bike 15 min

Dips are kind of nonsense, not consistent enough on depth.
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maxent

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Re: chasing athleticism
« Reply #4805 on: October 12, 2019, 09:55:26 am »
+2
Monday
BS 6x70, 4x87.5, 6x80, 6x77.5, 8x75, 8x72.5
BX 12xGreen Band (3 sets)
Bike - 20 min

Wednesday
OHP 6x50, 4x52.5, 5x51, 3x5x50
Chinup 5xBW(w/band), 3xBW(w/band), 2xBW, 2xBW, 1xBW
Pallof Pr 3x8x60
1arm Row 8x20, 8x30, 8x25
LatPullDown 3x8x35
Row 3x8x50
Row - 15 min, Bike - 15min

Friday
BS 6x70, 3x90, 5x87.5, 6x82.5, 6x80, 8x77.5
Ab situp 8xBW, 12xBW
Bike 22.5min
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maxent

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Re: chasing athleticism
« Reply #4806 on: October 13, 2019, 11:52:43 am »
+4
Sunday
BP 6x70, 6x70, 6x70, 2x75, 1x77.5, 6x62.5(paused), 8x60(paused)
Dips 3x8xBW
Situp 45deg 12xBW, 12xBW
Bike - 20 mins

Managed to go a whole week without eating fries, pizza or sweets. Been off sweets for ages (months) but fries were a daily thing lately. Good to shake that. Now to make it stick.
« Last Edit: October 13, 2019, 11:56:53 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #4807 on: October 15, 2019, 10:51:20 am »
+2
Tuesday
BS 6x70, 3x92.5, 2x97.5, 1x100, 6x87.5, 6x85, 6x82.5
BX - 3x15xBW (w/ band)
Bike - 25 mins

I dont think i'll ever get used to struggling to rep these worksets lol. Memory effect is nil.
« Last Edit: October 15, 2019, 10:55:26 am by maxent »
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maxent

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Re: chasing athleticism
« Reply #4808 on: October 18, 2019, 03:33:39 am »
+2
Thursday
OHP 6x50, 2x55, 0Fx57.5, 4x52.5, 5x3x52.5
Chinup 6x3xBW
KB row 3x8x16kg
Neck exercises ~ 10 sets
Row - 17.5min, Bike 20min

Started training my neck lol.
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maxent

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Re: chasing athleticism
« Reply #4809 on: October 20, 2019, 07:25:35 am »
+2
Saturday
BS 3x92.5, 2x100, 1x102.5, 6x90, 6x87.5, 6x85
Bike - 27.5min

Did technique work on squats, deep, paused reps with the bar to finish off the squats. I think that is what made my right glute sore today. Which suggest in some sense it may be 'rehabbing' whatever is broken about my squats right now? Will see.
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maxent

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Re: chasing athleticism
« Reply #4810 on: October 21, 2019, 11:59:58 am »
+3
Monday
BP 6x50(paused), 6x72.5, 6x71, 5Fx71, 6x62.5(paused)
Dips 10xBW, 8xBW, 8xBW
Bike 20min

Got a reality check on my bench ambitions. Apparently unless i take creatine and guzzle gatorade during workouts, im incapable of benching a set of 71kg without failing. And to add insult to injury i didn't bother setting safety pins (for 70kg which used to be a warmup) so i failed it on top of my chest and had to wiggle my way out .. no one seemed to notice which somehow made it worse. I had hoped i could just cruise up to my old worksets 2.5kg/week thanks to the memory effect. No such thing exists it seems. Wish i spent all that time injured on upper body, i prob would have something decent to show for the last 6 months instead of failing warmup weights lol. Or at least just maintain something .. blah. All good, just have to start from scratch i guess.
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maxent

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Re: chasing athleticism
« Reply #4811 on: October 23, 2019, 11:03:40 am »
+2
Weds
BS 3x97.5, 3x6x70(paused)
BX 3x12xThick band
Bike 30 min

The core demands of paused squats are immense. Not just muscular strength but mobility, stability, technique and cns. So ive decided to start over and do it slow and steady via paused squats. The depth on my previous workouts are very questionable and there is no honour is doing ugly 90kg squats anyway. So might as well do it right.
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LBSS

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Re: chasing athleticism
« Reply #4812 on: October 25, 2019, 03:50:13 am »
0
how's the leg rebalancing coming along? you dropped BSS as soon as you picked them up, but might be a good idea to do some unilateral stuff?
Muscles are nonsensical they have nothing to do with this bullshit.

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maxent

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Re: chasing athleticism
« Reply #4813 on: October 25, 2019, 11:57:55 am »
0
Friday
BS 2x8x20, 8x40
OHP 6x40, 6x50, 3x55, 1x57.5, 0Fx60, 2x2x55, 3x4x52.5
Neck Exercises 3x8x10kg
KB row 3x8x20kg
LPD 3x8x40kg
Row 20 min
Bike 10 min

Notes:
That workout almost killed my interest in training. It took 3 hours from walking into the gym and walking out. To do what? Lift mediocre weights and accomplish nothing. What is even the point? Why am i doing this when i could be doing anything better with my time. So over training when the only reason i used to enjoy training was to chase that ever elusive progress or the idealistic 'goal' which you never ever came close to reaching. And then life would get in the way, maybe an injury or some other setback in life - then start over. It's madness. I know my genetic limits are very close so it's not really something I can realistically change either. I used to believe i could make up for it with hard work but that's just nonsense because limits are real.
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maxent

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Re: chasing athleticism
« Reply #4814 on: October 25, 2019, 12:13:52 pm »
+1
how's the leg rebalancing coming along? you dropped BSS as soon as you picked them up, but might be a good idea to do some unilateral stuff?

hard to say, i think it's gotten better gradually. ive been going for daily walks in the evening with the dog which i think has helped probably hte most. initially i'd get my r knee buckling randomly but lately it hasnt done that! And as far as lifting, squats look less assymetric than they were initially but .. i have made some changes, stopped using rehband sleeves, which i think becuse they wrap around the knee so snugly, it wasnt good with my r knee still having some swelling. may switch back later when the swelling is completely gone to see. but for now im using these neoprene sleeves which are very thin and flimsy, but they don't seem to affect ROM. So how much of is is that ive rebalanced and how much is it that im not using the rehbands? hard to tell without testing. i should probably do that. and also test with the uniltaterally leg machine exercises. I didn't do BSS again becuase the 2nd time it seemed to hurt my knee more than work out my quads. so i thought avoid it, it's def to do with the setup of the box, there is a magic arrangement which allows me to work out painfree but i hvent figured it out, did accidentally get it right the first time i did the BSS that time though!
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