Author Topic: FP's log  (Read 293246 times)

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FP

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Re: FP's log
« Reply #645 on: January 13, 2018, 04:13:21 pm »
+1
1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

adarqui

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Re: FP's log
« Reply #646 on: January 13, 2018, 08:32:30 pm »
0
1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

agreed, treadmill sucks.

also, overcoming iso's are rough. not sure if the risk/reward ratio pays off. every time i've done them, tendons just get hit way too hard. I imagine adductor overcoming isos would feel especially intense.

FP

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Re: FP's log
« Reply #647 on: January 15, 2018, 06:02:01 pm »
+2
1/13

30 min treadmill jog @ 8:30mile/5:17km pace

Core circuit:
Elongated plank w/ 25lb 3*25s
Side to side reverse ab wheel: 20,16,12
Deadbugs (3s ecc):20,20,12

Immovable resistance ISO's:
Outside leg pushes 3*5 (2-4s contractions)
Inside leg pushes 3*3 (2-4s contractions)

Need to start doing outdoor jogs as weather improves, treadmill is dumb. Immovable Iso's are very high intensity, nerd to be careful with programminh

agreed, treadmill sucks.

also, overcoming iso's are rough. not sure if the risk/reward ratio pays off. every time i've done them, tendons just get hit way too hard. I imagine adductor overcoming isos would feel especially intense.

My old groin injury flared up the next day after those Isos. Its definitely something to be careful with but worth it in my opinion. Overcoming Isos can override your body's firing pattern and possibly replace it with a better one. I noticed even slight adjustments in the ISO position made a huge difference in how much force I could generate. Also being able to train sports specific movements at a high intensity that you couldn't get with sleds is a huge plus too. Lastly it's good to have some backup exercises to play with since right now what I can do with my wrist is really limited.

1/15

Back ext (3s ecc)
230 4*12

Leg ext (upper rom only)
100 4*12

Calf press. (2s ecc)
400 3*12

Ham curl (3s ecc)
165 *8,8,7+1

Safety bar good morning:
140*8
160*8
170 2*8
This feels stronger after back ext stim

Core circuit a:
V-ups *15,12,12
Crunches *20,20,20
Knee to elbow *12, 7, 8 (failing badly)

Core circuit b:
Bosu ball side laying palloff press: 18lbs 3*8 ea side
Side planks w/ leg raise: 3*12 leg raises ea side (left leg weaker)
Situps: 20,20,18

5 mins stretches
5 min jog

FP

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Re: FP's log
« Reply #648 on: January 17, 2018, 08:55:05 pm »
+1
Got my new cast, which I have to wear for a month. It is more awkward than my old one, cannot hold the safety bar comfortably.

Mental state went from moping depressive to hyperactive manic in the matter of a few days.
-last 3-4 days have been 6/ hrs of sleep /day but weirdly have not been tired
-can't stop smiling for a significant portion of the day, just feel really good and confident
-high energy, motivation

Downside of low sleep is low back/glutes are not fully recovered from the last volume session. Lifts felt hard today, definitely could not have upped the weights. Need to up the protein and catch up on sleep.

1/17

SB full squat:
340*3
320*5,5
340*5,4

SB pause RFD half squat:
300 5*8

Good shit. The pause RFD half squat is where my athletic gains are gonna come from.

FP

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Re: FP's log
« Reply #649 on: January 21, 2018, 12:25:19 am »
+1
1/20
SPP conditioning superset - 110lb safety bar (no rest between exercises, 90s between supersets) * 4 sets:
-15s half squat iso
-rfd side lunges *6
-15s half squat iso
-rfd stepups *6
-10s half squat iso
-rfd bss *4 / ea side
-10s half squat iso

the point of this is to be able to maintain good athletic stance for a while. not sure its effective, weightless+ more dynamic+more time might be better. mid back got hit hard

back ext (2s ecc, 60s rest, prefatigued)
210 3*8

core ss *3:
-ss1a v-ups *10
-ss1b weighted reverse side to side ab wheel 35lb*12
-ss1c deadbugs (3s ecc) *12

core ss *3:
-crunches *30,20,20
- leg raises (bottom rom only) 3*15
- knee to opposite elbow 3*10 (i have trouble with these)



FP

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Re: FP's log
« Reply #650 on: January 22, 2018, 08:46:59 pm »
+2
1/22

4.85miles/7.8km in 40 mins (8:15 mile pace)

Finally some nice weather prompted my first outdoor run in a while. The hills are the worst. Went a little too hard as usual, some pains flaring up a bit. Definitely will cut distance and intensity next run.

Posture still an issue. I was feeling it in the mid-back a good deal, but neck drooping is the bigger problem. Definitely going to hit these with a high-rep scheme , probably longer duration isos. Also need to re-up with my posture devices which I have been slacking with.
« Last Edit: January 22, 2018, 08:50:48 pm by Final Phenom »

FP

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Re: FP's log
« Reply #651 on: January 24, 2018, 03:35:13 pm »
0
1/24

Safety bar pause RFD half squat:
320 3*8
-felt kind of slow, weight drop next session

SB Half Squat jumps:
110 *5,5,3+1+1, 3+1
-definitely not as explosive as a month ago

SB good morning:
160*8
170*8,8

Back Ext (3s ecc, pause):
250 *10,8,10

core circuit *3:
-ss1a v-ups *10
-ss1b weighted reverse side to side ab wheel 35lb*12
-ss1c deadbugs (3s ecc) *12
--same as last time but better form

core circuit *3:
-https://www.youtube.com/watch?v=0n4dmJfpe5M
5lb weights, 3*8 for everything except russian twists, 3*12

core circuit *3:
-knee to elbow bicycles: 3*12
-crunches 3*30
-unsupported situps *20,18,17+2

sprint treadmill:
-45 explosive steps at max resistance
-15-25s jog at low resistance
-repeat *6

FP

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Re: FP's log
« Reply #652 on: January 27, 2018, 11:02:31 am »
+2
1/26

safety bar pause rfd half squat:
300 4*8

ss1a outside leg overcoming iso:
3*5

ss1b safety bar rfd alternating side lunges:
110 3*10

altetnating rfd stepups:
110 3*16

ss2a supermans
3*12

ss2b alt rfd cable knee drives:
32.5 3*16

skater hop stick (1 hop)
*~40

skater hop rebound+stick (2 hops)
3*10

core circuit *3:
-bicycles 3*12
-reverse side to side ab wheel 35lbs 3*12
-3s ecc deadbugs *12,12,15

5 min stretches

FP

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Re: FP's log
« Reply #653 on: January 28, 2018, 06:58:05 pm »
+5
1/27

1.25 mile jog @ ~9:30 mile pace?
*15 intermittent 10-15Y sprints throughout jog

First time sprinting since wrist injury, mostly staying in acceleration. Stuffed my cast with cotton so it wouldn't move around and disturb the surgical pins. First few sprints actually felt very fast.

1/28

SB full squat:
235*5
305*5
325*3
345*3  :personal-record:
365 (380?)*3  :personal-record: (+30lbs, -2 reps)
-So to be clear I'm not sure if the safety bar actually weighs 70lbs, which is what all my previous logs assumed. I don't think it weighs 45. None of the gym people know shit. From now on I'm going to log as if it weighs 55lbs. Reps all felt strong, took about a 5sec rest between reps 2-3 to be extra safe but don't think I needed to.

SB good morning
125 *8
165 (180?) 3*8 (+10lbs PR)

Back ext (3s ecc, pause)
280 3*8 (+30lbs PR)

Decline situps
15lbs behind head *8,8,6





Leonel

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Re: FP's log
« Reply #654 on: January 29, 2018, 11:46:45 am »
+1
Going strong despite injury... great stuff. On my way to hit some strict press and upper accessories at the moment. You're right I'm not gonna quit now.

FP

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Re: FP's log
« Reply #655 on: January 31, 2018, 05:18:42 pm »
+2
thanks leonel. lets get it  :strong:

1/29
45 mins throws: working on the lefties. forehands are pretty inconsistent (1/5 are good, 2/5 are catchchable, 2/5 are unacceptable). backhands are better, 9/10 are ok. lefty backhand range is maybe 55y, decently consistent

1/31
checking out the newly renovated school gym

handicap machine pec fly
190 2*8
180*8
140*20

ab crunch machine (45s rests)
190*12,12,10

uphill sprint starts
10y *15 (15-30s breaks)

alternating knee drives (rfd)
16*3 (60s rests)

ss1a:v-ups 3*16
ss1b: deadbugs (3s ecc) 3*16

SL GHR
3*8 ea leg
-more of a back /anti twisting exercise

back ext
250 (maxed out)*12,12,20 ( 60s rests)

LBSS

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Re: FP's log
« Reply #656 on: January 31, 2018, 10:27:59 pm »
+1
what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or
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

FP

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Re: FP's log
« Reply #657 on: February 01, 2018, 11:27:06 am »
+1
what do you mean by SL GHR? if you mean it literally you'd have to have the most diesel hamstrings in the history of the world. or

well the ghr mahine was adjusted so i had the padding about mid-thigh, maybe even closer to the hip. not at the knee like youre probably thinking. i guess you could even call them back extensions but thats not right because the motion comes from the hip, not the spine. or the right leg the challenge wasnt even the extension but the iso hold at the top. padding on the knee would indeed be insane and definitely something to experiment with cause i am dissatisfied with ham curls and cable hypers as my primary ham movements.
« Last Edit: February 01, 2018, 11:29:17 am by Final Phenom »

FP

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Re: FP's log
« Reply #658 on: February 02, 2018, 09:26:53 pm »
+2
2/02 rfd day

safety bar pause rfd half squat
295 2*8
265 2*8

safety bar alternating rfd step up hops:
115 *16, 14, 14

safety bar bss hops:
115*8 /ea side
95 2*8 /ea side

alternating cable rfd knee drives (from plank):
27.5's 3*14

anyone have thoughts about mixing different training goals in one session? for example max strength and volume in the same day or rfd and volume? the quote i remember from triphasic training is not to mix rfd with anything else because it sends your body mixed signals and you end up developing neither category

LBSS

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Re: FP's log
« Reply #659 on: February 03, 2018, 12:33:43 am »
+3
i don't know about that but you're an animal right now. broken/repaired wrist, still doing weighted single leg hops and all kinds of crazy shit. respect.
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