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Progress Journals & Experimental Routines / Re: AGC's journal
« Last post by AGC on June 21, 2024, 10:39:36 pm »
I got the kid's vertec ^ and it's great! I wish this had been around years ago, would have made my homemades a lot easier. I have a spot in my backyard I can use to jump at, but I'm not planning on starting that yet.

I jumped at an outdoor bball ring playing with kid #1 and was just grazing the rim on SVJ. Just. Missed the rim a lot of times  :huh:. So probably in the 29-30'' range atm.

Squats last week:
4x10@85kgs --> aiming for 90kgs this week.
5x5@100, 110, 110, 105, 100 --> bumped up the weight a bit in middle sets but was pretty challenging. I also threw in a 60kgs x 20 reps set at the end, not quite MEBM intensity level but just for more reps.
Aiming for 110kgs for all sets next time.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on June 21, 2024, 12:04:08 pm »
20 June

Low aerobic HR zone run 6K @ 49:41 ( 8:16 pace )

T+DI 155 , not extremely humid but way too hot ( 33'C/92F @ 11pm ).
Watch acknowledges the extreme conditions, although performance keeps dropping, performance ratings are rising.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on June 21, 2024, 09:57:15 am »
Friday 21st June 2024

Felt Ok today, despite some poor sleep.

Went to a small calisthenics playground area, 16mins from my house.
Chose this one for good parking, and decent setup.
Steep slope leading up to it, with muddy grass from recent rain, ugh in a heavy backpack....

Turns out there is a single basketball hoop nearby, on a public tennis court, but obviously not a good idea when peeps are playing tennis
Although it was empty when I arrived, and then full when I left, so maybe turning up earlier might work

There was a leg press there that uses your bodyweight, and it's quite decently loaded when using it single legged.
Also makes a nice plyo swing of sorts



Chin, Dip at Green Park Outdoor Gym - Reboot, Week 28, day 2

Bodyweight with shoes - 88.4kg in winter clothing

This morning -

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x40 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs



Tricep bench dip: paused x6


Rotating sets - 2 mins between

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the chin/dip

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, BW x 10 leg assisted , BW x3
Belt+5kg x5, x4, x3  (+1 rep on second set)

Accidentally did 5 reps on first set, was supposed to do 2x4, 1x3...
Maybe RPE 7 on first set

Dips: - parallel bars at park, wide'ish - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x3, +10kg x3
+15kg x12 @ RPE 9  (+2.5kg)
+15kg x10 @10  - 11th rep at 0.75



Inverted row: - under hand grip using suspended D handles - Body close to horizontal at bottom.
BW x 12 @RPE 9

Hamstrings firing hard on these and achey!

Straight bar dips: - BW x17 @RPE 9

Probably should not have done this set, but I wanted to see how these felt after fatigued from weighted dips and not having done them in a few weeks.
Still easy


Back at home -

Face down Y raise into W press: - 45 degree incline - 2kg 2x10 @7

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x40 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs


Calf raise ISO, single leg - cable pulley - 10 secs straight, toes out, toes in without rest - 30secs x10kg, 20kg
Trying it out on cable pulley

Hammer curl ISO - single arm : - cable pulley, with D handles -
10kg x20 Seconds @7. 3/10 right brachialis pain
10kg x30 Seconds @8. 3/10 right brachialis pain
10kg x30 Seconds @8. 2/10 right brachialis pain
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 21, 2024, 09:14:57 am »
Bench focus day 24:

Bench press:

20x5
40x5
60x3
70x3
65x5
60x6
20x20


Narrow stance high bar full squat:

20x8
50x8
70x10
70x10


Bench press machine:

80x10

Landmine one-leg deadlift:

bar+30kgx8

Bodyweight: 91.4 kg
Sleep rating: 4/5
Exhaustion level: 10/10
Workout duration: 37 min

Comments:

A little bit better in the bench press but still weak. Very hot in the gym today and I felt overtrained/tired, hence the 10/10 exhaustion level.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 21, 2024, 07:29:59 am »
21-06-24

A - Good Morning
90 x 6, 5

B - Rev Nord
+7.5 x 6, 5

Glute-dominant BSS
+20kg x 10

A - DB Fly
15 x 6, 5

B - Chinup
+40 x 5, 4

A - Preacher Hammer Curl
10 x 10, 8

B - Pushdown
30 x 8, 7

DB Finger Curl
27.5 x 3+3 + 22.5 x 4+5

Notes

Been back for a couple of days, but only mustered the energy to lift again today. Did hit the gym twice while traveling, but it was like DB+pullups since the hotel gyms were severely lacking.

Extremely fun trip. Good mix of touring, eating, seeing old friends, drinking etc. Averaged like 30k steps and sub 6 hours of sleep a day, so hardly surprising that I was wiped out when I got home.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by FP on June 20, 2024, 03:08:45 pm »
wife's ACL is torn. i took her to get an MRI yesterday and the doc followed up today to confirm it. looks like she will be able to have surgery next week. she is understandably devastated: exercise in general and running in particular are very important to her and she suffers when she has to sit still. she sobbed when she got the news, and tbh i cried, too, right then and also later, by myself. it absolutely sucks, and the timing could almost not be worse. we're moving on saturday, we're trying to have a baby, we're supposed to go visit her family in south dakota for july 4th... fuck.

part of what sucks - a small part, relative to her being badly hurt and grieving - is losing, even if temporarily, my training buddy! getting excited about running, climbing, mountaineering, all of that stuff is out the window for now because even though i can still do them, i don't want to do them as much without her. it's a source of joy and intimacy for us. and i can't be sharing progress or making plans or anything because it'll make her feel bad. got to figure out what to do about that.

Hey you should look into cross bracing about this. It only came about in the last few years but its a way of healing the ACL naturally without need for surgery. The only thing about it is you have to implement its procedure within a short time span of the injury, so you would have to look into it soon. It also might avoid some of the risks of surgery. Sounds like a really unpleasant problem, I hope it works out!
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on June 20, 2024, 11:35:36 am »
^Thanks man, i have to save what i can now, given that i'll probably do nothing at all training-wise for the 3-4 weeks of August holidays.

19 June

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4x12 @ 16kg

STATIONARY BIKE : 25 minutes / 15km
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on June 20, 2024, 10:41:19 am »
Thursday 20th June 2024

Erectors, hamstrings and upper back achey, but everything else not too bad.
Decided to rest today

Tendon Rehab - Recovery

Semi single leg squat ISO, on balls of foot - half squat depth, partially supported with other leg - 4x30 secs
Just supporting enough weight with other leg to get a 2/10 or less pain on the plantaris and sartorius tendon
Similar depth and leg angle to walking downstairs


Doing weighted chins and dips tomorrow. debating whether to do it at home (need to set up my gear to do it) or go outdoors.
Surfing the web I found 3 decent outdoor calisthenics gym within 15 mins of my house.

If only these had a basketball court or one nearby..
The closest at 4 mins is pretty basic, but has the essentials, and even some ghetto machines :)





The other two are further away, but much better, with even rings, straight bars, parallel dips




Parking might be an issue with this one, as I need to cart all my gear and weights there via backpack




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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 19, 2024, 06:53:07 pm »
- run 29:59, 5.31 km
just to get the juices flowing a little and be in the heat. T+DI 147.

there's been a weird tightness between my shoulder blades, up pretty high, for the past few days. not sure what that's about; doesn't feel like the knots i get headaches from. it does seem to be lessening.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by LBSS on June 19, 2024, 05:04:08 pm »
props for even getting out in heat/humidity like that.
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