Author Topic: warpspeed to the new scenario  (Read 253778 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #240 on: September 05, 2017, 07:22:22 am »
+1
05-09-17

Morning BW: 79.0kg [this will come down fast in the next couple of days b/c of water/carb weight, I reckon...maybe finish week sub 78?]

Workout

Chins
BW x 8

OHP
Bar x 8
40 x 4
47.5 x 5
52.5 x 3
60 x 0 [blarg]
50 x 5, 5, 5
40 x 7, 6

Incline Bench
50 x 8, 8, 8, 6

Dips
BW x 13, 11, 9

Lateral Raise
12 x 10
10 x 12, 12

Preacher Curl
25 x 8
20 x 18+6+5+4+4 [myo reps]

Bayesian Cable Curl
6.25 x 8
3.75 x 12

Treadmill -
.67mi @ 4mph, 5% incline [machine wasn't given me HR readings so I switched to another treadmill to do a full mile]
1mi @ 4mph, 5% - 139BPM [max 147]

Notes

Not that sore from the sprinting in the end, except for the adductors which have been hit pretty hard.

Gonna change up rep scheme on bench/OHP for a while I think. Just stick to straight sets and try to progress those. Not having much fun w/ wheel spinning top sets. Either that or swap to a more traditional 5/3/1 scheme for now.

Either I made some sick cardio gains or the various treadmills have inconsistent measurements. I'm guessing it's mostly the latter. Found a good deal on a Garmin Forerunner 35. The optical wrist HR monitor is supposed to be fairly good when not doing intervals, so should be ace for walking and steady state, which is good. Will be fun to have an activity tracker of sorts. Expect a baseline post in the resting HR thread soon.


« Last Edit: September 05, 2017, 07:29:15 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #241 on: September 05, 2017, 09:59:35 am »
+4
So getting a bit frustrated w/ the lifting programme at the moment, so am going to make a shift. Had a skim through one of Wendler's 5/3/1 books and liked the look of one with the typically dumb name of "Full Body (1000% Awesome)". It's 3 days/week. All %s based of 85% of estimated 1RM.

A
Squat 5s Progression (week 1 - 5 reps @ 65,75,85%; week 2 - 5 reps @ 70,80,90%; week 3 - 5 reps @ 75,85,95%)
Bench 5x5 @ 80-85%
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

B
Deadlift 5s Progression (same as above)
OHP 5x5 @ 80-85%
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

C
Squat 5x5 @ 80-85%
Bench 5s Progression
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

This leaves space for 2-4/weekly track sessions, mixing up jumping, sprinting and tempo work.

Being me, I will probably work in a heavy chinup session somewhere. Will probably add bicep stuff to assistance.

I'll do tomorrow's back+deadlift session as planned, then probably shift over on Friday depending what recovery feels like.

Est maxes (85% TM):
Squat - 130kg (110kg)
Deadlift - 165kg (140kg)
Bench - 95kg (80kg)
OHP - 60kg (50kg)

So it should start pretty light, which is nice. Drop back the intensity to give me space to recover to the new stimulus from jumping/sprinting, but keep enough volume to not be losing muscle. Run this for two cycles, switch to a heavier programme (he's got a more intense 3xWeek full body programme he advises, so probably that) for a cycle. That's 9 weeks. By that time cut should be done and I'll have a good solid base in various modalities.

Edit: I stuck to the same programme since the 31st of March! That's over 5 full months. Lifetime  :personal-record: :personal-record: :personal-record:

My first nSuns workout did 50kg x 3 x 4 on bench and could barely manage sets of 5 on bodyweight chins. Progress is legit.
« Last Edit: September 05, 2017, 11:38:11 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #242 on: September 06, 2017, 06:18:40 am »
+3
06-09-17

Morning BW: 78.3kg [that's more like it]

Workout

Deadlift [reps after + means number of shrugs done after last deadlift rep]
70 x 5, 5
100 x 3
120 x 5
135 x 3
152.5 x 1 [+2.5kg, -1 rep]
145 x 3 + 3
135 x 3 + 3
127.5 x 3 + 5
120 x 3 + 6
112.5 x 3 + 9
105 x 10 + 10

Chins
BW x 10, 10, 7, 6, 6
[Biceps totally dead from yesterday made this tough]

Barbell Row
50 x 10, 10, 10
[Same as last time, but I think those shrugs made a huge difference]

Diverging Pulldown
50 x 11
35 x 16, 15

45* Back Extension
BW x 20
+20 x 10, 10
[Loaded with a barbell on the floor. I like this load angle a lot, felt great]

Decline Situps
BW x 8
[Just to check how they feel. This was already pretty tough, but my hip flexors are pretty blitzed from Monday's sprints still. Will include these regularly in future]

Treadmill - 4mph
8 mins @ 5%, 10 mins @ 4%, 7 mins @ 3%
Avg HR - 149 BPM
Max HR - 158 BPM

Notes

Fun workout. Fucking love back training, as I often say. I want the thickest back, including nice traps [sorry KF, haha].

The watch is nice. Also handy not having to use the treadmill to check HR, though I did that a couple of times to see if the one I used and the watch agreed -- they did. What I noticed, though, is that my HR drops ~2-4 when measuring it with hand holds vs when just walking with arms at my side. This makes sense, since not matter how hard you try not to load your arms to save your legs, you will be doing that a little bit. Noticing this meant realising my Avg HR for the treadmill stuff is probs ~3 BPM higher than what I've actually recorded. As such I lowered the incline, these walks should be pretty easy and done <155 I reckon, maybe even in the 130s? Thoughts? I guess I usually only treadmill walk for 20-30 mins so being in "zone 3" rather than "zone 2" is probably fine. Idk.

Avg HR during the lifting portion of workout was 119 BPM, with Max HR of 165.

Some jumping then tempo sprints tomorrow, maybe 4x3x150m (50m walk b/w reps, 100m walk between sets) at an easy pace.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #243 on: September 07, 2017, 11:28:54 am »
+1
07-09-17

Morning BW: N/A

Workout

Jog to track - .96mi in 11:30 - Avg HR - 147 [lol, so high for such a lazy pace]

Sprint repeats - 2 x 10 x 100m @ 22 seconds for 100m
Rest until end of minute between reps (so ~38s) and until xx:30 between the sets. So basically an EMOM workout.

Max HR - 186 [this was hit after the final repeat, which I ran in 20.5, oops]
Avg HR - ~166 [not sure how to get average HR between two points in time that aren't the beginning and end of the workout, the Garmin connect thing is confusing. Does Strava do this?] Edit: calculated this using excel and it was 167, close enough

Walk home

Notes

Easy fun workout. Looking forward to getting into actual sprinting shape.

Traps extremely sore.

Looking forward to starting 5/3/1 tmrw.
« Last Edit: September 07, 2017, 12:04:45 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #244 on: September 08, 2017, 05:17:22 am »
+3
08-09-17

Morning BW: 77.8kg

Took measurements this morning:

Waist (narrowest) - 32.25"
Waist (navel) - 33.5"
Chest (at nipples) - 40.5"
Biceps - 14.25"
Thigh (just below glute-ham tie-in) - 23"

Workout

Squat
Bar x Lots
40 x 5
60 x 5
75 x 5
85 x 5
97.5 x 5 [pretty easy, could have probably pushed for 10, but the programmes prescribes just hitting the reps, and that's why I chose it]

Bench
Bar x 10
50 x 5
67.5 x 5 x 5 [pretty easy too]

Chinups
+10 x 6 x 6 [RPE 9 and 9.5 on the final sets, but this is nice]

Wide Grip Pullups
BW x 7, 7 [these are so hard]

Standing DB OHP
14 x 16, 14, 11 [I think I prefer this to seated, actually]

Preacher Curl
30 x 6 [shitty form/ROM]
20 x 15, 13

Decline Situps
BW x 9, 8, 7 [I suck at these + my hip flexors are already blitzed. Getting good at these will be good]

Notes

Measurements are encouraging (all taken cold/without a pump...I thought my bis looked pretty dope when pumped from the preachers at the gym, haha).

Workout was lots of fun, though obviously pretty similar to what I had been doing previously.

Pressed for time so no treadmill walk, but yesterday was very active so I don't mind being a bit mellowed today.
« Last Edit: September 09, 2017, 07:00:00 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #245 on: September 08, 2017, 04:05:50 pm »
+1
06-09-17

Fun workout. Fucking love back training, as I often say. I want the thickest back, including nice traps [sorry KF, haha].

hah. eagerly awaiting you to take the title of back-king from KF .. trap king maybe, since he's got this weird trap phobia. His mid traps are huge IIRC.

Quote
The watch is nice. Also handy not having to use the treadmill to check HR, though I did that a couple of times to see if the one I used and the watch agreed -- they did. What I noticed, though, is that my HR drops ~2-4 when measuring it with hand holds vs when just walking with arms at my side. This makes sense, since not matter how hard you try not to load your arms to save your legs, you will be doing that a little bit. Noticing this meant realising my Avg HR for the treadmill stuff is probs ~3 BPM higher than what I've actually recorded. As such I lowered the incline, these walks should be pretty easy and done <155 I reckon, maybe even in the 130s? Thoughts? I guess I usually only treadmill walk for 20-30 mins so being in "zone 3" rather than "zone 2" is probably fine. Idk.

Avg HR during the lifting portion of workout was 119 BPM, with Max HR of 165.

that's some great info about the watch HR vs treadmill, awesome. Makes me even more eager to upgrade my watch eventually.

and ya makes sense about the arms-free being slightly higher.



07-09-17

Morning BW: N/A

Workout

Jog to track - .96mi in 11:30 - Avg HR - 147 [lol, so high for such a lazy pace]

Sprint repeats - 2 x 10 x 100m @ 22 seconds for 100m
Rest until end of minute between reps (so ~38s) and until xx:30 between the sets. So basically an EMOM workout.

Max HR - 186 [this was hit after the final repeat, which I ran in 20.5, oops]
Avg HR - ~166 [not sure how to get average HR between two points in time that aren't the beginning and end of the workout, the Garmin connect thing is confusing. Does Strava do this?] Edit: calculated this using excel and it was 167, close enough

Walk home

Notes

Easy fun workout. Looking forward to getting into actual sprinting shape.

Traps extremely sore.

Looking forward to starting 5/3/1 tmrw.

IMHO, sprinting/jumping is solid trap work. I never hear anyone talk about it, but my traps get wrecked when i start jumping. I've had more trap soreness/fatigue from high volume jumping, and/or high rep MR tuck jumps etc, than i've ever had from shrugs/deadlift etc. My traps looked fairly developed (IMHO) when I was dunking, and I didn't deadlift/shrug/etc, just did tons of jumping & reactive exercises .. so in combination with compounds lifts & some direct work, you can become trap-king of adarq.org.

:D

and ya you can't do that with garmin connect or strava ... :/ the HR stats within a range of activity, unless it's a "lap". So I imagine you just took your HR stats per lap and put them in excel?

peace!

Joe

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Re: warpspeed to the new scenario
« Reply #246 on: September 09, 2017, 07:10:23 am »
+2
09-09-17

Morning BW: 77.6kg

Workout

Jog to track

Jumping/Bounding--

~12 SJVs and 5 DLRVJs, some of the RVJs felt really good. SVJs a bit meh.

Broad Jumps x 4

Double Leg Bounds x 3 x 4 [need to learn how to do this properly, haha, felt so weird]

Alternate Leg Bounding x 3 [ditto above, but a bit better]

Running--

300m @ ~85% in 51.1s [hit 188 HR during this]

rest 3 mins

200m @ ~75% in 37.1

rest 90s

6 x 100m @ 18s -- rest = 100m walk [an pretty easy pace, tho HR got up to 175-181 after these]

Walk home

Notes

Abs and hip flexors sore. I played a lot with an ab wheel I just bought last night, which obviously contributes. Need hip flexors and abs of iron. 60s L-Sit, standing ab wheel, etc.

Gonna keep the repeats to 100-150m for a while until some more cardio/running endurance is built up. 300m was just out of curiousity, heh. Maybe I will test that again in a few weeks.

Might hold off on including bounds until I'm a bit leaner + have more of a reactive base.
« Last Edit: September 09, 2017, 07:20:30 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #247 on: September 09, 2017, 09:59:05 am »
+1
06-09-17

Fun workout. Fucking love back training, as I often say. I want the thickest back, including nice traps [sorry KF, haha].

hah. eagerly awaiting you to take the title of back-king from KF .. trap king maybe, since he's got this weird trap phobia. His mid traps are huge IIRC.

well a big goal for me is still to hit the one-arm chinup, so if I'm gonna make that happen I'll have to have a gnarly back!

and ya you can't do that with garmin connect or strava ... :/ the HR stats within a range of activity, unless it's a "lap". So I imagine you just took your HR stats per lap and put them in excel?

yup, did that and weighted the avg HR by the length of the split it was from. tedious to have to do that, seems bizarre that they don't have that feature when it has such fine grained recordings?
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #248 on: September 10, 2017, 08:08:53 am »
+3
10-09-17

Morning BW: 77.4kg

Workout

Deadlift [shrug after every rep]
60 x 6, 6
70 x 5
95 x 5
107.5 x 5
122.5 x 5 + some number of shrugs to failure, I wasn't up to counting

OHP
Bar x 5
30 x 5
42.5 x 5 x 5
[OHP with dead traps is a little bit interesting]

Wide Grip Pullups
BW x 10, 10, 9, 8

Dips
BW x 18, 15, 13  :personal-record:
[I guess this is how many I can do when not super fatigued already]

Reverse Pec Dec
54 x 16, 12, 10
[changed set up from first to second set, hence the drop off]

Reverse Curl
20 x 14
22.5 x 10
20 x 10
[Left wrist kept folding about halfway through the sets regardless of how much I focussed on it. As such I shall stick to hammer curls for forearm/brachioradialis work + do some direct wrist stuff]

45* Back Extension
+25 x 12, 12, 12
[Charlie Francis talks a lot about erector size/strength for sprinting, so this seems an ideal exercise since it's also bomb for hamstrings]

DB Reverse Wrist Curl
4 x 10, 10
4 x 9 + 2 x 12

Treadmill - 30 mins @ between 4-5% incline and 4-4.2mph, mixing it up
Avg HR - 145

Kneeling Ab Wheel
BW x 18, 16, 15
[did this at home b/c too lazy to take it to the gym. god this is killer. will use this for higher rep work and decline situps for heavier work for now, I guess, until I can hit standing ones reasonably well]

Notes

Weight is dropping pretty fast. I am definitely getting enough protein and gym stuff is going well. I don't feel injured or under recovered or anything, so I will trust that it is good weight that is coming off. I'm still not that lean (15-16% probably) so going fast is still fine.

Full body training is fun.

Probably not going to hit the track tomorrow, but will make sure to do a long outdoor walk in order to get some cardio/recovery work in.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #249 on: September 11, 2017, 03:27:44 am »
+2
destroying it right now. fun to watch.
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

Joe

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Re: warpspeed to the new scenario
« Reply #250 on: September 11, 2017, 08:44:46 am »
+1
destroying it right now. fun to watch.

Thanks dude! I've been talking about this w/ Adarqui a bit, but I feel like I've matured a hell of a lot since previous forays into training, and that that has been hugely beneficial. I still want to, and do, train hard, but I'm much more willing to take it slow/be patient and let things come as they do. Also actually successful taking control of diet/understanding what I like to eat/what fuels me well.

Being able to find all parts of training (lifting, cardio, jumping, sprinting, walking) fun and rewarding has been a boon. Hoping I can ride this wave for a long while.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #251 on: September 11, 2017, 08:49:19 am »
+1
11-10-17

Morning BW: 77.6kg

Notes

Rotator cuff/rear delt area quite sore, esp on right side. Hopefully just a normal muscular soreness resulting from higher volume OHP + reintroducing direct rear delt stuff. Shall see what it is like tomorrow.

Was anticipating a higher weight than 77.6, since ate very big + high carb/sodium yesterday. Made vegan nachos w/ blue corn chips last night. See this not particularly appealing picture:



Will try to keep activity levels moderately today, at least ~13k watch-steps. Might do some light KB swings or something, idk, doing nothing is hard.

Recovery Workout

20 mins of EMOM doing 10 reps of 1 upper body movement from {band pullaparts, band dislocations, scapular pushups} and then 10 reps of 1 lower body movement from {air squats, split squats, 16kg KB swings}

Nice and easy just to get the blood flowing and do some stretchy/prehab type stuff. Avg HR - 120 BPM.
« Last Edit: September 11, 2017, 11:05:05 am by Joe »
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maxent

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Re: warpspeed to the new scenario
« Reply #252 on: September 11, 2017, 09:55:06 am »
+1
Ever since i found out about the existence of blue corn chips around the NBA finals when adarqui and LBBS were talking about enjoying the finals while eating them ive wanted to try them. So yesterday finally my bro and sis in law wanted to do a GoT catch up session and eat nachos, the time had come.  Unfortunately I went 0/6 looking for a place that sells them here :( So funny. Good to see you had better luck than me.
Training for sub 20 5K & 40" RVJ & 170kg BS @ 85kg bw. log entry template

Joe

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Re: warpspeed to the new scenario
« Reply #253 on: September 11, 2017, 11:02:03 am »
+2
Ever since i found out about the existence of blue corn chips around the NBA finals when adarqui and LBBS were talking about enjoying the finals while eating them ive wanted to try them. So yesterday finally my bro and sis in law wanted to do a GoT catch up session and eat nachos, the time had come.  Unfortunately I went 0/6 looking for a place that sells them here :( So funny. Good to see you had better luck than me.

Oh man, thans sucks  :( We did get pretty lucky, though. Picked them up by chance at some uber-bougie 'organic health' store that we checked out in the hopes of getting some seitan.
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Re: warpspeed to the new scenario
« Reply #254 on: September 11, 2017, 02:27:44 pm »
+3
fuck blue corn chips are so good.
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