Author Topic: warpspeed to the new scenario  (Read 254870 times)

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adarqui

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Re: warpspeed to the new scenario
« Reply #255 on: September 11, 2017, 02:47:07 pm »
+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.

LMFAO

blue corn chips are amazing but if I eat a few, i'm eating the entire bag & then i'm obsessing about getting more bags. be careful.

fuck blue corn chips are so good.

hell yes


Joe

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Re: warpspeed to the new scenario
« Reply #256 on: September 12, 2017, 07:53:34 am »
+1
12-09-17

Morning BW: 77.3

Workout

Squat
Bar x Lots
50 x 5
70 x 5
90 x 5 x 5

Barbell Row
55 x 10, 10, 10

Barbell Bench
Bar x 10
40 x 5
55 x 5
62.5 x 5
72.5 x 5

DB Low Incline Bench
20 x 16, 14, 12

NG Chins
BW x 10, 10, 8

Lying Leg Curl
55 x 13, 12
60 x 7 + some partials

Bayesian Cable Curl
8.75 x 9
6.25 x 12, 9
[think i will dump these for BB curls or some such for a while, they're bette as a pump exercise in a programme where I'm doing multiple arm things on a given day, I reckon -- at least I enjoy doing them that way more]

Leg Raises [using one of those captains chairs w/ a half bosu ball, feel like I can get a bit more rom/stretch that way?]
BW x 10, 10, 10
[Idk if I will bother with these, though, haha, there are better/more consistent ab things available]

SS1A Reverse DB Wrist Curl
4 x 14, 14, 14

SS1B DB Wrist Curl
10 x 20
12 x 13, 13
[basically no rest between any of these sets, it's not like wrist stuff is taxing]

Treadmill
10 mins @ 5%/4mph
7 mins @ 5.5%/4mph
5 mins @ 6%/4mph
Avg HR - 145 BPM
Max HR - 156 BPM [though that was one random big spike v. soon after switching to 6% incline, it settled around 149+-2 for the rest of the 6% time, from what I can tell (I need to enable the lap funciton in the "cardio" profile on my watch still)]

Notes

Solid workout. Slight discomfort in my right adductor beginning w/ first 'heavy' squat set. Didn't seem to really impact anything. Felt it a little on the treadmill walk too.

Wondering if I should rather focus my gym accessory leg work on quads rather than p-chain since I build up a fair amount of p-chain fatigue from the jumping/sprinting? It's a minor decision, though, so not over bothered.
"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 #257 on: September 13, 2017, 07:20:05 am »
+2
13-09-17

Morning BW: 76.7kg [errr wut]

Workout

Jog to track - .88mi in 8:58
Avg HR - 147

Sprints x 3 x 15m

Jumping

~12 SVJs, some felt decent

~10 RVJs, a few good'n's

Running

3 x (4 x 100m) @ 18.5s -- ~40s b/w reps, ~100s b/w reps [HR got up to between 165-177 on these reps]

Walk home.


Notes

Quite a weight drop-off. Ate >120g protein and >2000kcal yesterday, but I had 17.5k units of activity/walking, so I perhaps needed to adjust up further.

Legs feel a bit weak today, hence no bounds and just 12 repeats.
« Last Edit: September 13, 2017, 10:26:46 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

maxent

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Re: warpspeed to the new scenario
« Reply #258 on: September 13, 2017, 07:34:18 am »
+1
Great job on the cut. What are you working towards, 75kg?
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 #259 on: September 13, 2017, 08:18:34 am »
+2
Great job on the cut. What are you working towards, 75kg?

Thanks! Yeah, 75kg is where I think I will assess where I've reached, at least. I'm aiming for like ~12% BF, or to just stop being so soft around the belly. If I need to keep going down past 75kg I'll do that, I guess.
"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 #260 on: September 13, 2017, 01:17:21 pm »
0
Notes

Solid workout. Slight discomfort in my right adductor beginning w/ first 'heavy' squat set. Didn't seem to really impact anything. Felt it a little on the treadmill walk too.

ya be careful with that, especially now that you are starting to incorporate sprints & such. Don't want that to become chronic.. easy to overwork the hip flexors/adductors, and then they tighten up and can become a bitch. For the walk, if you're feeling it, i'd drop the pace/effort down a bit until you don't feel it. Hopefully it doesn't come back and bug you anymore, just a "one time deal" for now, but walking/sprinting/running will stress the adductors quite a bit so, if you start feeling it, drop the pace a little and see if it disappears, then just try and not aggravate it by squatting too heavy when they are fatigued.

Quote
Wondering if I should rather focus my gym accessory leg work on quads rather than p-chain since I build up a fair amount of p-chain fatigue from the jumping/sprinting? It's a minor decision, though, so not over bothered.

well, if you're doing direct assistance, then i'd still do it 1:1 ratio, ie, leg extensions + leg curls as a weak example. If one muscle group is more fatigued (just fatigue, not strained), you can always just lighten it up and rep it out - so for example with hamstrings, just lighten up the RDL's and bang out some more reps, becomes a bit more of recovery too so that's good.

my 2cents!

good stuff man. peace!

Joe

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Re: warpspeed to the new scenario
« Reply #261 on: September 14, 2017, 07:49:19 am »
0
14-09-17

Morning BW: 76.9kg [good, don't want to drop too fast]

Workout

Warmed up more thoroughly today with some time on the bike

Squat
Bar x Lots
60 x 5
80 x 5
90 x 5
102.5 x 5 [will post video of this later, not sure depth was quite there]

Bench
Bar x 10
40 x 5
60 x 3
70 x 5 x 5

Chinups
+15 x 7 x 5 [that's 7 sets of 5]

Narrow NG Cable Row
40 x 20
47 x 16
[my traps loved this]

Standing DB OHP
16 x 14, 11, 9

Preacher Curls
22.5 x 14, 11, 11

Treadmill
~22mins @ 5%/3.8mph - 133 BPM
Lowered speed to 3.8mph and felt a lot better. Don't need to push myself on this, it's just an easy way to get extra activity/cardio in while I'm already at the gym. Thanks for the sanity check, adarq!

Notes

Felt like I was falling ill a bit last night, but got 9.5 hours of sleep and woke up golden.

Shall stick to +15kg on chinups until I'm doing straight sets of 7? 7x5->6x6->5x7->+5kg
"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 #262 on: September 14, 2017, 07:57:45 am »
+1
<a href="http://www.youtube.com/watch?v=kNxmUCeIy54" target="_blank">http://www.youtube.com/watch?v=kNxmUCeIy54</a>

Squats. Maybe just hitting parallel until 4th rep which seems good and 5th rep which is a bit below. Angle could perhaps be a factor, idk, in any case they look very easy well within range, so just being more conscientious of depth in future shouldn't be an issue.
"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 #263 on: September 14, 2017, 08:26:40 am »
+2
unless you're planning to compete at some point, if that's a comfortable depth then don't sweat it. hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.
Muscles are nonsensical they have nothing to do with this bullshit.

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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 #264 on: September 14, 2017, 10:55:40 am »
+1
unless you're planning to compete at some point, if that's a comfortable depth then don't sweat it. hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.

makes sense to me. I think quads fatiguing ahead of other things is the cause there, shall be mindful of it. ty!
"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 #265 on: September 14, 2017, 11:30:10 am »
0
first rep is my fav.  :ibsquatting:

Joe

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Re: warpspeed to the new scenario
« Reply #266 on: September 15, 2017, 07:39:15 am »
+1
15-09-17

Morning BW: 76.9kg [a little surprised! out for dinner at a pub and was just eating+snacking for ages -- it's good I keep my activity level so high]

Workout

Run to park - .87mi in 7:25 [i.e. 8:30 pace]
Avg HR - 154
Max HR - 176
I was down to 7:20 pace for last section of this. I just felt quite light on my feet and like running rather than just jogging to the park. Probably hurt the rest of my workout, but whatever, haha.

Jumping --

Mix of SVJ/RVJ/Drop step jumps for ~15 mins, about 20-25 jumps probably. SVJs felt shit, but 1-3 step RVJs where all good. Did the t0dday method. Get like 2-3" from a drop set, another 1-2" from 2 steps and if I absolutely nail 3 steps I get another 1".

Did 1x10 each on MR Tuck Jumps [is there a definitive/adarqui video of these? couldn't find one that looked legit] and pogo jumps. Ankles not feeling strong/bouncy at this point so just moved on.

Tempo sprinting --

2 x (6 x 150m) @ 30.5s -- times a little variable here, but this was the average
Avg HR - 155
Max - 178 [usually peaking in the high 160s/low 170s after each sprint, though]

Felt fine. This is the most volume of tempo sprinting I've done so far (1800m) and it felt solid.

Notes

Tomorrow is probably a total rest day, maybe a kettlebell recovery circuit a-la the other day. Quads are tired.

The 5/3/1 protocol I'm running advises a deload after 2 cycles (I'm in week 2 of 6 so far). I think I will deload all my lifts except for squat then, because I'll be way to tempted to try a 1-3RM by then. That's like 5/6 weeks away, though, haha.

hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.

first rep is my fav.  :ibsquatting:

Thanks for squat feedback, pals! I noticed the major difference between rep 1 and the rest is that I don't dip my head forward with the beginning of the concentric on the first rep. Keeping head back like that will probably also help prevent me tipping forward, thus pleasing both LBSS and adarqui at once. Will keep that in mind  :D

« Last Edit: September 15, 2017, 09:49:57 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 #267 on: September 16, 2017, 05:39:12 am »
0
16-09-17

Morning BW: 77.2kg

Notes

Total rest day today. Would like to weigh in sub-77kg/170lbs tomorrow, as that feels like a good checkmark to have hit. Have just been eating a little too much, but I know what I need to do. Aim is to weight in the 74s for the 8th of October. Easily done.
"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 #268 on: September 17, 2017, 01:22:55 pm »
+4
17-09-17

Morning BW: 76.7kg [good]

Workout

Deadlift
60 x 6, 6
80 x 5
100 x 5
120 x 5
130 x 5

OHP
Bar x 5
35 x 5
45 x 5 x 5

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

Dips
BW x 20, 15, 11  :personal-record: [woah, 20! that crushed my triceps so I had nothing for those next two sets, but still, 20!]

Split Squat
24s x 8, 8, 8 [ow. finally properly tried this as FP suggested a while ago, feel it well in my quads and the glute-ham tie-in area]

Alternating DB Hammer Curls
16 x 10, 9, 8 [just straight up prefer reverse ez bar curls, let's get that wrist strength going]

SS1A DB Reverse Wrist Curl
4 x 16, 16
6 x 7 [forgot there were 5s in a diff part of the gym, so will bridge to those next time]

SS1B DB Wrist Curl
14 x 13, 13, 10

Treadmill
21 mins @ 5%/3.8mph
Avg HR - 134 BPM
Max HR - 143 BPM

Notes

Didn't wear watch this weekend until the gym today so I don't have a v. clear idea of activity. A few miles of walking yesterday, and a lot today (before the gym), on feet more of less constantly for 3+ hours.

Rare evening work out, hadn't eaten that much so went into it feeling very hungry. Have only rarely been hungry on this cut so far, so that was odd.

"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 #269 on: September 18, 2017, 06:45:27 am »
+1
18-09-17

Morning BW: 75.9kg [err, lol]

Workout

Run to park -- .91mi in 6:58 [i.e. 7.40 pace] -- Avg HR -- 155

3 x 15m sprints

Jumping --

SVJ x 10 -- felt shitty

RVJs with various length run ups. Mostly felt pretty good.

Tempo sprinting --

3 x (5 x 100m) @ ~18.5-19

Decent enough.

Notes

Slept quite poorly so felt a bit bleh on the jumps.

Thinking I should be including SVJs before my lifting. Feels quite strength dependent so doing it when fresher should be sensible. Also more frequency == faster/better efficiency/neurological gains.

I definitely woke up dehydrated and didn't have my usual full glass of water (had finished it in the night) before weighing in, so I'd take that weight with a grain of salt.

Glutes pretty sore from split squats.
« Last Edit: September 18, 2017, 08:03:18 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn