PaulG Posted June 13, 2021 Report Share Posted June 13, 2021 I’m back. A combo of physical training, a suddenly-burgeoning social life, and (mainly) work kept me from properly finishing up my last challenge, and then I missed another challenge entirely... but I promise I've been busy! (Apologies for the vertical format.) The coach for my main parkour class recently moved on to new things, and she said goodbye with the parting advice that I should start filming my techniques more often. Soon, I'd like to run a whole challenge based on skill learning and an intensive focus on flow work. BUT I think I need one more challenge to gain some strength first, and to get back into the swing of updating. Goals: 1) Life: Make someone else's life a little better one time per week. This is still here. It’s the only goal from last challenge that I didn’t do a great job with. My secret ambition behind the goal was to reboot my bread-baking and/or bagel-baking hobbies, and do a few delivery drops for coworkers and some friends. Ultimately, that didn’t actually happen — I just did my best to set up fun things to bring friends when I made social plans. But it felt good, and having the goal helped me keep in mind a simple truth: people like gifts. So I want to keep the goal for now, and find a way to do it a little more consistently. 2) Life: Post here at least once a week. The combined stresses of my work, physical training, and a burgeoning post-vaccination social life have made it reeeeall difficult to post here with any regularity. I’m not sure I’m going to have the extra time or energy to write any long-winded theses on the thought going into my strength training or diet, as much as I’d like to. This time around, I’ll turn to the update formats championed by lots of folks around here — the emoji-laden listicle. I’ll get out the essential updates with maximum brevity, and any other tidbits I have time to write down will be gravy. 3) Strength: Do a Handstand, Do a Dip. My shoulder is getting better, and I’m doing pullups and ring supports with no problems. The next step is to get back into some hyperextension positions, shore up strength in that range of motion. That, and really start nailing handstands — I’ve always wanted to be truly decent at them, at least get a good fifteen-second hold. For this challenge, I’d be more than happy just to be able to start practicing both moves without danger to my shoulders. 4) Mobility: Pancake, Glutes, and Hip Flexors. Last challenge I wanted to focus on hamstrings. I didn’t take a good benchmark picture at the end of the challenge, but I at least knocked it out of the park for consistency — I stretched them every morning, without fail. Glute work, I didn’t track as well. HOWEVER. I was just as consistent with hip flexor/pancake work as with hamstrings, and managed to train myself out of the FAI-style hip pain I’d been dealing with. Now, I’m a convert to the benefits of hip mobility and pancake compression, and I’d like to see if I can get visible progress in the span of a challenge. BONUS GOAL: ART. So my apartment is starting to look much more livable than it did when I moved in. In the month and change since I updated my last challenge, I have added: A new, real-boy pullup bar to replace my DIY galvanized-pipe number (which was starting to chew the edges of my doorway trim a bit) A real set of adjustable dumbbells (which were only JUST SHIPPED after ordering them in March. Not pissed about that at all.) A couple of new lamps to the living areas A bed frame suitable for an grown-ass man (rather than the upholstered number I used to have) Blackout curtains for the bedroom Enough money set aside for a decent dining room table My nesting budget is now down to its last few hundred bucks, and it’s gotten real clear that more than furniture... my place needs some crap hung on the walls. The only problem: I am a thirtysomething dude who has never been good at decorating, and I have no idea how to go about it. I feel there must be a way — a few challenges back, I managed to tackle and get some basic schooling in clothes, which I’d always had similar problems with. Maybe it’s like tattoos, where you just have to dive in until you find some artists you like? So the bonus goal is to 1: find some art that's not crazy expensive, and 2: hang those suckers. Current Stats: Height: 6’ 0” Weight: 181 lbs Age: 32 Waist Measurement: 29 1/8 inches Bodyfat: 14-ish% Current Injuries: Left Foot/Big Toe Tenosynovitis: Mostly a non-issue, but occasionally resurfaces with a lot of high-impact jumping. Left Shoulder Impingement: PT in progress; now asymptomatic since February. Left Wrist Median Neuropathy: A recent problem, controlled with nerve glides. Currently moderating my high-impact vaulting and climbing as needed. Workout Log Legend Spoiler Since my training is primarily bodyweight, I use a notation that allows me to log a lot of variables. I log weight (if used), sets, reps, my Form quality, and my rate of perceived exertion. Form: a: high-quality form maintained throughout the set. No issues or very minor issues. b: Average/above-average form. No major issues, but maybe some smaller details need ironing out. (For example, didn't hit my chest to bar quite where I wanted in a pull-up, or didn't focus on scapular retraction as much as I could have in a row.) c : Below average form. I did the exercise, but didn't do it right. Some possible major issues, though not severe safety issues.In chest-to-bar pullups, chest didn't hit the bar. d: Poor form, major problems. This is probably a signal I should be ending the set early. If I didn't, I probably deserve chastisement. RPE (Rate of Perceived Exertion): I shamelessly stole Waldo's system for grading his RPEs, which he outlined in a blog post on StrengthUnbound.com (which sadly, no longer exists). Since it’s tough to find a good explanation on this anymore, here’s mine. My rating is based on Borg’s Rating of Perceived Exertion system, which is used sometimes in the sports training world. The idea is to track how close to failure I get in each set of an exercise. The original system is a 1-10 scale, but I took a page from the book of an old-hat member (Waldo) and chucked that out the window. The idea is that strength workout sets should nearly always go close to failure, if not to failure itself, so I have no interest in the first 6 numbers on the scale. E: Easy work. Two or more reps left in the tank. This covers pretty much any number from 1-7. My goal is to only see this letter when I’m doing rehab/prehab exercises, or remedial work to build up joint strength, balance or form, like pistol prep work. Otherwise, I should be pushing harder. X: Held one rep in the tank. Rep speed slowed noticeably, slight grind, but not at failure. This is where I try to keep most of my work, especially early in the workout. Y: Hit failure or very close when I’m working out calm, may have stopped right before physically crapping out, but couldn’t have performed another rep without really amping myself up. Final rep was grinding and slow. Z: Hit true failure and needed to pump myself up to do it — jumping, making noises, etc. Very slow, grinding final rep. /: denotes left/right reps in a set of a single-limb exercise. For example, 5/3 reps on a pistol squat means 5 reps on my left leg, 3 reps on my right. (): used for my eccentric exercises where I need to note both reps and time under tension. For example, a set of pull-up negatives shown as 3(6s) is 3 reps of 6 seconds each. There are other techniques that deserve extra notation, of course, but these are the ones I'm using in my current workout. 3 1 Quote Cowardly Assassin Training Log | Challenges: Current, 8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st Link to comment
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