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PaulG Respawns


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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.

 

 
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Cowardly Assassin
Training Log | Challenges: Current8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st

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49 minutes ago, PaulG said:

A real set of adjustable dumbbells (which were only JUST SHIPPED after ordering them in March. Not pissed about that at all.)

 

What, is it 1999 or something?! What could possibly be justification for that... 

 

Following behind until you start doing the ninja shit at which point I'll sit on the floor and have a snack until you're done. 

I'm more than adequate. Leave Kanye out of this. 

Profile picture credit : NF's resident super artist - NinjaKitten

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6 hours ago, PaulG said:

I’m back.

I've missed you.  Looking forward to the parkour inspo and, although not explicitly part of the challenge, all the food inspo as well.  

HUNTER OF ALL THINGS SHINY

Intro Thread    Bodyweight Exercise Library   Shuffle Club

The Arruvia Conspiracy Challenges: 1, 2, 3, 4, 567, 89, 10 

Other Challenges: 12345, 6, 7, 89, 10, 11, 1213, 14, 15 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 3132, 33Humbug[Current]

Level 2 Ninja

Strength: 13 Intelligence: 14 Wisdom: 6 Dexterity:14 Constitution: 12 Charisma: 11

 

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On 6/13/2021 at 1:22 PM, Salinger said:

Good luck Paul!!!!! x


Thanks!

 

On 6/13/2021 at 1:43 PM, deftona said:

 

What, is it 1999 or something?! What could possibly be justification for that... 

 

Following behind until you start doing the ninja shit at which point I'll sit on the floor and have a snack until you're done. 

 

Welcome to the thread, there will always be snacks!!

 

Lord knows. The reputable adjustable dumbbell manufacturers seem to have had a lot of problems with supply chain/shortage issues, more than most companies. Whatever the hell is going on with the post-pandemic economy has affected shipping all over the place, though. At least in this part of the US. Lately even Amazon packages will TELL you they’re delivered within the two-day limit, and then they will actually show up a day or two later. And let’s not even talk about UPS and USPS… actual delivery four full days after they claim they gave it to you.

 

On 6/13/2021 at 7:53 PM, WhiteGhost said:

I've missed you.  Looking forward to the parkour inspo and, although not explicitly part of the challenge, all the food inspo as well.  

 

I missed you too! Maybe this challenge will get me more inspired on food, lately I’ve been in a rut…

 

On 6/14/2021 at 12:19 AM, Mad Hatter said:

Yoo welcome back, missed you!

 

What a fun looking flow!

 

Thanks! Good to be back! Where is your challenge at?? I’ve gotta track all y’all’s challenges down.

 

On 6/14/2021 at 11:44 AM, DoubleTrouble said:

That flow was 👌

 

Thanks! I tried to nab another video this Sunday, but was 1) exhausted by a full weekend of exercise and 2) rained out by a crazy monsoon-style storm. I still did roll practice in the puddles, but bringing out the phone was not an option, sadly.

 

 

Every time I come back to my thread, I think of something else I should post. For example: I’ve made some progressions to my strength routine that I should really recap (and a huge backlog of workout logs I should dump in a spoiler, for posterity). But my evenings have been a little too full for long posts.

 

Life Better - 🍞 - Parameters of this goal are a little specific. Rather than just giving myself credit for any social appointments, I want this to be focused on donating my time, or giving a small gift to someone (though I’m inclined to count feeding someone as a gift). This should be in the bag for Week 0. First, on Sunday I got contacted by a friend who had gone to a baby shower in town and got a little too tipsy to drive; so while I made dinner, I had them over to hang out for a couple hours until they were okay to drive, and fed them pasta before they went on their way (though I’m not sure this counts for full credit, since I got to see a friend). Second, I got the email to confirm that this Saturday, I’ll be volunteering to help set up a temporary parkour playground at the Waterfront in Seattle. I’ll be helping to set up scaffolding!

 

Strength - 💪 - Two weeks ago, my PT cleared me to start practicing handstands. Not long afterward, the median nerve issues with my left wrist cropped back up — since then I’ve been holding off on handstand or dip work. Hoping to restart dip negatives toward the end of this week.

 

Mobility - 🧘‍♂️ - Still need to get benchmark photos done. Planning to do that tonight during my workout, right after I warm up.

 

Art - 🖼 - I spent some time poking around the website society6.com, just to get an idea for the kinds of things I’d like to have on my walls. There’s lots of oddball hipster stuff there that looks fun or entertaining.

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Cowardly Assassin
Training Log | Challenges: Current8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st

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Time for a quick Workout Log Backlog Dump.

 

Warning: I'm not 100% sure that the logs are 100% accurate. I might have cut an exercise or skill thing here and there, and forgot to delete the entry. Should be mostly accurate though.

 

Spoiler
Workout Log 4/10/21
- Going In:
Warmup
 
Bar Pullup Eccentrics: 3(8s)b-x, 2(8s)b-x
 
Prone O Extensions: 6a-x, 6b-x, 5b-y
Wall Slide & Flex w/ Step: 6a-x, 5b-x, 5b-y
Kong Pull: Knuckle Wall Angels: 1b-e
 
Cooldown
 
 
Workout Log 4/20/21
- Going In: Definitely feeling a little tired from work, even though I didn't start working out until 2 hours after I finished work for the day.
Warmup
 
Foot-Assisted Ring Supports: 10sa-x, 10sa-x, 7sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
(Superset A) Pistol Squats: 5/5a-x, 5/5a-x, 7/7b-x
(Superset A) Knee Pike Press: 3b-e
 
(Superset B ) Bar Pullups: 3b-x, 3b-x, 3b-x, 2c-x
 
Asst. Natural Hamstring Curls: 6b-y, 5b-y
 
Ring Rows: 12a-x, 12a-x, 13b-y
 
 
Prone O Extensions: 6b-x, 6b-x, 5b-y
Wall Slide & Flex w/ Step: 6a-x, 5b-x, 5b-y
Kong Pull: 7a-x, 5a-x
Knuckle Wall Angels: 3b-x, 3c-x, 4b-y
 
Cooldown
 
 
Workout Log 4/22/21
- Going In: Definitely feeling a little tired from work, even though I didn't start working out until 2 hours after I finished work for the day.
Warmup
 
Ring Supports: 10sb-e, 15sb-x, 15sb-x
 
Foot-Assisted German Hangs: 12sb-e, 13sb-x, 10sa-x
 
(Superset A) Pistol Squats: 7/7a-x, 7/7a-x, 7/7a-x
(Superset A) Knee Pike Press: 7.5b-x, 6n2(5s)a-x, 4n3(4s)a-y
 
(Superset B ) Bar Pullups: 3b-x, 3b-x, 3b-x, 3b-x
(Superset B ) Feet-Elev. Pushups: 13a-x, 13a-x, 10a-y
 
Asst. Natural Hamstring Curls: 5b-x, 5.5b-y
Tuck Dragon Flags: 5b-x, 5a-x
 
Ring Rows: 9a-x, 10a-x, 11a-x
 
Prone O Extensions: 5a-x, 6b-x, 6b-y
Wall Slide & Flex w/ Step: 6a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 5b-x, 3b-y
 
Cooldown
 
 
Workout Log 4/27/21
- Going In: Definitely feeling a little tired from work, even though I didn't start working out until 2 hours after I finished work for the day.
Warmup
 
Foot-Assisted Ring Supports: 10sb-e, 10sb-x, 10sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
(Superset A) Pistol Squats: 8/8a-x, 8/8a-x, 2/2a-x
(Superset A) Bar Pullups: 4a-x, 4b-x, 4.5a-y
(Superset A) Knee Pike Press: 6a-x, 8b-x, 4n3(4s)a-y
 
Feet-Elev. Pushups: 13a-x, 13a-x, 10a-y
 
Asst. Natural Hamstring Curls: 5b-x, 5b-y
 
Ring Rows: 12a-x, 12a-x, 13b-y
 
Prone O Extensions: 5a-x, 6b-x, 7b-x
Wall Slide w/ Broom Handle: 6a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 3b-x
 
Cooldown
 
 
Workout Log 5/4/21
- Going In:
Warmup
 
(Superset A) Pistol Squats: 6/6a-x, 8/8a-x, 8/8a-x
(Superset A) Bar Pullups: 4a-x, 5c-x, 5a-x
 
Asst. Natural Hamstring Curls: 6b-y, 5c-y, 4c-z
 
(Superset B ) Knee Pike Press: 8b-x, 8b-x, 8a-y
(Superset B ) Ring Rows: 10a-x, 11a-x, 9.5b-y
 
Prone O Extensions: 4a-x, 6b-x, 6b-y
Wall Slide w/ Broomstick: 5a-x, 5b-x, 5b-y
Kong Pull: 7a-x, 6a-x, 7a-x
Knuckle Wall Angels: 4b-x, 4b-x, 2b-y
 
Cooldown
 
 
Workout Log 5/6/21
- Going In: Starting way too late! Built the new pullup bar and didn't jump into the workout until 6:30 PM.
Warmup
 
Pistol Squat Myo-Reps: 9m{3,3,3,3}a-x/9m{3,3,3,3}a-y
(Superset A) Barstool Knee Pike Press Ecce.: 3(5s)b-x, 3(5s)a-x, 3(5s)a-y
(Superset A) Bar Pullups: 5b-x, 5b-x, 5a-x
 
Asst. Natural Hamstring Curls: 6b-y, 5c-y, 4c-z
 
(Superset B ) Feet-Elev. Pushups: 8a-x, 12a-x, 10a-x
(Superset B ) Ring Rows: 12a-x, 12a-x, 11b-y
 
Prone O Extensions: 5a-x, 6b-x, 6b-y
Wall Slide & Flex w/ Step: 6a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 5b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/8/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 10sb-e, 10sb-x, 14sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
(Superset A) Pistol Squats: 6/6a-x, 9/9a-x, 9/9a-x
(Superset A) Knee Pike Press: 10b-x, 10a-x, 8n2(5s)a-y
(Superset A) Bar Pullups: 5b-x, 6a-y, 6a-y
 
(Superset B ) Feet-Elev. Pushups: 9a-x, 10a-x, 12a-y
(Superset B ) Wide Ring Rows: 8a-x, 8a-x, 7b-y
(Superset B ) Deep Step-Ups: 5/5a-x, 7/7a-x, 7/7a-x
 
 
 
Prone O Extensions: 5a-x, 6b-x, 6b-y
Wall Slide & Flex w/ Step: 6a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 5b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/11/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 15sb-e, 15sa-e, 16sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
(Superset A) Pistol Squats: 9/9a-x, 11/11a-x, 10/10a-y
(Superset A) Barstool Pike Press Ecce: 3(5s)b-x, 3(5s)a-x, 3(6s)a-x
(Superset A) Bar Pullups: 6a-x, 7b-x, 5.5a-y
 
(Superset B ) Feet-Elev. Pushups: 12a-x, 13a-x, 13a-e
(Superset B ) Wide Ring Rows: 9a-x, 10a-x, 10a-x
 
Asst. Natural Hamstring Curls: 5b-y, 5b-y
 
Prone O Extensions: 5a-x, 6b-x, 6b-y
Wall Slide & Flex w/ Step: 6a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 5b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/18/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 15sb-e, 15sa-e, 16sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
(Superset A) Pistol Squats: 7/7a-x, 6/6a-x, 10/10a-y
(Superset A) Barstool Pike Press Ecce: 3(5s)b-x, 3(5s)a-x, 3(6s)a-x
(Superset A) Bar Pullups: 5a-x, 5a-x, 5.5a-y
 
(Superset B ) Feet-Elev. Pushups: 12a-x, 13a-x, 13a-e
(Superset B ) Wide Ring Rows: 9a-x, 10a-x, 10a-x
 
Asst. Natural Hamstring Curls: 5b-y, 5b-y
 
Prone O Extensions: 5a-x, 6b-x, 6b-y
Wall Slide & Flex w/ Step: 6a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 5b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/20/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 15sb-e, 15sa-e, 16sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
(Superset A) Pistol Squats: 8/8a-x, 8/8a-x, 8/8a-y
(Superset A) Barstool Pike Press Ecce: 3(8s)b-x, 3(8s)a-x, 3(8s)a-x
(Superset A) Bar Pullups: 6a-x, 7b-x, 5.5a-y
 
(Superset B ) Stool Dip Ecce: 3(5s)b-x, 3(5s)a-x, 3(5s)a-x
(Superset B ) Wide Ring Rows: 9a-x, 10a-x, 11a-x
 
Asst. Natural Hamstring Curls: 5b-x, 6b-y, 5b-y
Tuck Dragon Flags: 5b-x, 5a-x, 6b-x
 
Prone O Extensions: 5a-x, 6b-x, 6b-y
Wall Slide & Flex w/ Step: 6a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 5b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/22/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 20sa-e, 20sa-x, 24sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
(Superset A) Pistol Squats: 9/9a-x, 9/9a-x, 8/8a-y
(Superset A) Barstool Pike Press: 4b-x, 5a-x, 5a-x
(Superset A) Bar Pullups: 7a-x, 7b-x, 7c-x
 
(Superset B ) Stool Dip Ecce: 3(6s)b-x, 3(6s)a-x, 3(5s)a-x
(Superset B ) Wide Ring Rows: 11b-x, 11b-x, 11.5a-y
 
Asst. Natural Hamstring Curls: 5b-x, 5b-y
Tuck Dragon Flags: 6a-x, 6a-x, 6c-y
 
Prone O Extensions: 7a-x, 7b-x, 6b-y
Broomstick Wall Slide: 5a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 2.5b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/25/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 25sa-e, 25sa-e, 26sa-x
 
Foot-Assisted German Hangs: 10sb-e, 10sb-x
 
(Superset A) Pistol Squats: 10/10a-x, 9/9a-x, 8/8a-y
(Superset A) Barstool Pike Press: 6a-x, 6a-e, 6a-x
(Superset A) Bar Pullups: 7c-x, 7b-x, 7c-x
 
(Superset B ) Stool Dip Ecce: 3(6s)b-x, 3(6s)a-x, 3(5s)a-x
(Superset B ) Wide Ring Rows: 11b-x, 11b-x, 11.5a-y
 
Asst. Natural Hamstring Curls: 5b-x, 5b-y
Tuck Dragon Flags: 6a-x, 6a-x, 6c-y
 
Prone O Extensions: 7a-x, 7b-x, 6b-y
Broomstick Wall Slide: 5a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 2.5b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/27/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 25sa-e, 25sa-e, 30sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
Pistol Squats +20lbs: 5/5b-x, 5/5b-x, 6/6a-x
 
(Superset A) Barstool Pike Press: 7b-x, 8a-x, 5a-x
(Superset A) Bar Pullups: 3a-x, 5b-x, 6c-x
 
(Superset B ) Stool Dip Ecce: 3(6s)b-x, 2(6s)a-e, 3(7s)a-e
(Superset B ) Wide Ring Rows: 11b-x, 11b-x, 11a-y
 
Asst. Natural Hamstring Curls: 5b-x, 5b-y
 
Prone O Extensions: 7a-x, 7b-x, 6b-y
Broomstick Wall Slide: 5a-x, 6b-x, 5b-y
Knuckle Wall Angels: 4b-x, 3b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 5/29/21
- Going In: Probably still a little hung over from helping Kyle move.
Warmup
 
(Superset A) Barstool Pike Press: 9b-x, 9a-x, 9a-x
(Superset A) Bar Pullups: 7a-x, 7b-x, 4a-x
 
Prone O Extensions: 8a-x, 6b-x, 6b-y
Broomstick Wall Slide: 5a-x, 6b-x, 5b-y
Knuckle Wall Angels: 3b-x, 3b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 6/2/21
- Going In:
Warmup
 
Pistol Squats +20lbs: 6/6a-x, 1/3b-x
- Sudden knee pain in the left knee stopped my set. My unweighted pistol work hasn't given me knee problems in a long time, but... suddenly it came back once I put weights on it. Worrying.
 
(Superset A) Barstool Knee Pike Press: 10b-x, 10a-x, 7.5a-y
(Superset A) Bar Pullups: 6a-x, 4a-x, 5a-y
 
(Superset B ) Stool Dip Ecce: 3(7s)a-x, 3(7s)a-x, 3(7s)a-e
(Superset B ) Incline Archer Ring Rows: 5/5b-x, 5/5b-y, 4/4c-y
(Superset B ) Wide Ring Rows: 0, 4a-y, 5c-y
 
Asst. Natural Hamstring Curls: 5b-x, 5b-y
 
Supine Scap Protraction in Flexion +2lb: 7a-x, 7b-x, 6b-y
Shldr Abd+ExR OHPs: 5a-x, 6b-x, 5b-y
Wall Angels: 4b-x, 3b-x, 3b-y
Kong Pull: 7a-x, 5a-x
 
Cooldown
 
 
Workout Log 6/7/21
- Going In:
Warmup
 
Foot-Assisted Ring Supports: 27sa-e, 25sa-x, 27sb-x
 
Foot-Assisted German Hangs: 12sb-e, 10sb-x, 10sa-x
 
Pistol Squats: 8/8a-e, 10/10b-x, 11/11a-x
 
(Superset A) Barstool Pike Press: 4b-x, 5a-x, 4a-y
(Superset A) Bar Pullups: 4a-x, 6a-x, 5a-y
 
(Hybrid Set B ) Incline Archer Ring Rows: 5/5b-x, 5/5b-x, 4/4b-x
(Hybrid Set B ) Wide Ring Rows: 4a-y, 5a-x, 6a-y
 
Asst. Natural Hamstring Curls: 7b-x, 5c-y
 
Supine Scap Protraction in Flexion +2lb: 7a-x, 7b-x, 6b-y
Shldr Abd+ExR OHPs: 5a-x, 6b-x, 5b-y
Low Trap Wall Slide: 4b-x, 3b-x, 3b-y
 
Cooldown
 
 
Workout Log 6/12/21
- Going In:
Warmup
 
UNKNOWN
Did a bunch of stuff, but did not track it. I even did shoulder PT! But did not track it. My bad.
 
Cooldown

 

Quick recap of what's happened with my strength routine, broken down by vertical push, horizontal push, pull... etc.

 

Skill/Ring Work: I was doing it pretty consistently, but it dropped off over the past two weeks or so. Need to get this consistent soon. I want ring dips, dammit! I need a great ring support for that.

 

Anterior Leg (Pistols): At some point, I realized I was leaving some effort on the table with pistols. I was probably holding back because of the knee pain issues I've had in the past with them, but it's been a long time since I've actually had significant knee pain. So I decided to go all-out and go right to the point of failure... and found I could hit 8, 9, 10 reps. I had been spinning my wheels, waiting for my dumbbells to come in the mail, but when I realized I could do 3x10 reps, I broke down and started going into my apartment gym to access the dumbbells there. Now, of course, I am getting occasional knee pain issues again.

 

Posterior Leg (NHCs): Still working them, and they feel stronger all the time, but it's very difficult to track the level of assistance from my hands.

 

⬆️ Pull: Very soon after I dropped out of my last challenge -- mid-April -- I went from pullup eccentrics to full pullups, and now I'm hovering around the 3x7 range, where I've been sort of stalled for a week or two. I'm not terribly worried about it because I've been doing a lot of PT and parkour, which has sapped some recovery from the lower traps and back; I think I just need some rest.

 

➡️ Pull: Pretty simple progression from ring rows -> wide ring rows -> incline archer rows. Next step is real archer rows, or perhaps tuck front levers, but I think incline archers will take a while to work through... my range of motion is not yet perfect on them (not yet getting the ring all the way to the pec). The step from wide rows to incline archers felt like a BIG load difference, so I started off with some hybrid sets the first few workouts, which worked really well. I've been excited about hybrid sets ever since.

 

⬆️ Push: I've used a progression that I've never, ever seen before, but was inspired by my PT. I'm hoping it works out. Most folks start with pike pushups; instead I started with a "box" headstand pushup, with my knees on the edge of my bed, which gave me the perfect amount of load. Next I switched to my knees on a barstool (roughly 37 inches high): first eccentrics, then the full pushup. Finally, I got cleared by my PT to move to headstand pushups with my toes on the stool; which is the second level of progression in Overcoming Gravity's charts. I'm really happy with the homegrown progression; it seems to have moved me well on the way to headstand pushups, and with none of the injury issues that used to crop up with my earlier tries at pike presses.

 

➡️ Push: This is definitely my lowest-priority movement right now. I've gone from decline pushups to dip eccentrics on a stool, but I've been quite cautious about it, since my wrists have had some nerve issues.

 

Core: This might actually be even lower priority. I like dragon flags but I just don't care that much about getting to any particular goal. As long as I'm getting some core work in, I'm good.

 

Workout Log 6/15/21
- Going In: no pre-workout meditation today, tried to jump straight in to finish faster. Warmup STILL took half an hour.
Warmup
 
(Hybrid Set A) Pistol Squats +20lbs: 3/3b-x, 3/3a-x, 4/4a-x
(Hybrid Set A) Pistol Squats: 5/5a-x, 6/6a-x, 5/5a-x
 
(Superset A) Barstool Pike Press: 4a-x, 5a-x, 4n2(4s)a-y, 3a-x
(Superset A) FG Bar Pullups: 7a-x, 7a-x, 7a-y
 
(Hybrid Set B ) Incline Archer Ring Rows: 6/5b-y, 5.5/5a-y, 5/4b-y
(Hybrid Set B ) Wide Ring Rows: 0-, 0-, 5b-y
 
(Superset B ) Asst. Natural Hamstring Curls: 7b-x, 5c-y
(Superset B ) Adv. Tuck Dragon Flags:  7b-x, 7b-x, 7b-x
 
Dip Ecce.:  3(7s)b-x, 3(7s)c1(5s)b-y
 
Supine Scap Protraction in Flexion +2lb: 5a-x, 7b-x, 6b-y
Shldr Abd+ExR OHPs: 3c-x, 4b-x, 3b-x
Low Trap Wall Slides: 4b-x, 3b-x, 3b-y
 
Cooldown
 
- Seriously, have you heard about hybrid sets? I didn't know about them until last year sometime. They are MAGIC. They worked so well for my rows that I thought hey, I seem to be having problems stepping up to fully-weighted pistols, let's try to bridge the gap with hybrid sets for those too. For getting me some weighted work without risking any knee pain, they were an A+.
 
- OTOH, I think I'm getting to the point with rows (4+ reps per set) that hybrid sets are no longer very helpful.
 
- I didn't think I'd do dip work today, but my apartment gym just added a weird, portable bar dip station! So I did a little practice.
 
- This workout is starting to get really geographically scattered. I warm up in my apartment; I walk four floors down to my apartment gym for my pistols; back to the apartment for upper body work on the pullup bar/rings; I walk out to the lake to do NHCs and dragon flags on an outdoor railing; back home for PT; and then BACK OUTSIDE to view the sunset while cooling down with stretching and compression work. I need to pare this down somehow, because right now it takes like 3 hours.
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Cowardly Assassin
Training Log | Challenges: Current8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st

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14 hours ago, PaulG said:

I’ll be volunteering to help set up a temporary parkour playground at the Waterfront in Seattle. I’ll be helping to set up scaffolding!

Exciting!

 

5 hours ago, PaulG said:

I want ring dips, dammit! I need a great ring support for that.

My approach to this was to work on shoulder extension, internal rotation, and feet supported ring dips until I could do full ring dips. I didn't work on ring support holds but found that it had improved quite a bit when I checked after the first full ring dip.

 

5 hours ago, PaulG said:

Now, of course, I am getting occasional knee pain issues again.

Have you checked out knees over toes guy?

 

5 hours ago, PaulG said:

Pretty simple progression from ring rows -> wide ring rows -> incline archer rows

I was wondering how to progress ring rows, I was using weights in a backpack but its kind of awkward. I'll give this a try.

 

5 hours ago, PaulG said:

Seriously, have you heard about hybrid sets?

No, please tell us more 🙏

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17 hours ago, DoubleTrouble said:

Have you checked out knees over toes guy?

 

I actually watched a couple videos after following the link in your challenge, but I haven't found much about anatomy or any explanations as to exactly what knee issues he's trying to solve. Do you have any suggestions?

 

17 hours ago, DoubleTrouble said:

I was wondering how to progress ring rows, I was using weights in a backpack but its kind of awkward. I'll give this a try.

 

For my part, my plan has been to transition from archer rows to front lever row progressions, so I'm hoping to avoid the weight vest (haven't bought one yet, though I'll probably have to break down eventually for pullups and working toward slow bar muscle-ups). Let me know how it goes for you! It seems to work pretty well, though the transition to incline archers has felt like a rather big jump.

 

17 hours ago, DoubleTrouble said:

No, please tell us more 🙏

 

Sure. Hybrid sets are basically what folks in the weightlifting community call drop sets, but ordered differently. It's meant for bridging a progression jump that you're having trouble with, like from wide ring rows to incline archers.

 

In weightlifting, there is a culture of drop set-loving folks who like to do three sets of, say, five reps at a heavy weight. Then they move down to a lighter weight and do one or more sets there. (I think in many cases weightlifters are using drop sets improperly, but that's another rant.)

 

For bodyweight, they're great for making a tough jump between progressions -- for example, as I'm trying to jump from wide rows to incline archers. For the last couple workouts I've been able to do 11-15 wide rows in a set without reaching failure, but I could only do 3 archers before my form starts falling apart and I can't get my chest to the ring anymore. The solution is hybrid sets: a low-volume set of the archers, not quite to failure, and I immediately follow with a set of wide ring rows. That's one hybrid set; after that set, you take your normal rest time, thenrinse and repeat for 2-3 more sets, doing the harder movement, immediately followed by the easier. So you end up with a row workout like I did on 6/7/21:

 

(Hybrid Set B ) Incline Archer Ring Rows: 5/5b-x, 5/5b-x, 4/4b-x
(Hybrid Set B ) Wide Ring Rows: 4a-y, 5a-x, 6a-y
 
I suppose it's not that revolutionary, but for some reason I never thought to switch off between the harder and easier movements. It's been a great way to start incorporating work that I can't do much of, like incline archers, without having to worry that I'm doing too little volume to drive a strength adaptation.
 
I'm also finding it really useful for transitioning to weighted pistols without aggravating my knees.
 
--
 
Another day, another potentially-excessive workout!
 
Workout Log 6/17/21
- Going In: A little stressed due to being behind at work, a little distracted, but able to keep on task during my warmup.
Warmup
 
Foot-Assisted Ring Supports: 30sa-e, 30sa-x, 30sb-x
 
(Hybrid Set A) Pistol Squats +20lbs: 4/4a-x, 4/4a-x, 3/3a-x
(Hybrid Set A) Pistol Squats: 5/5a-x, 5/5a-x, 6/6a-x
 
(Superset A) Barstool Pike Press: 5a-x, 5a-x, 6a-y
(Superset A) FG Bar Pullups: 8a-x, 8a-x, 8b-y
 
Incline Archer Ring Rows: 6/6b-x, 6/5.5b-y, 5.5/3.5c-y
 
(Superset B ) Asst. Natural Hamstring Curls: 5b-x, 4c-y
(Superset B ) Adv. Tuck Dragon Flags:  9b-x, 9a-x, 9a-x
 
Dip Ecce.:  3(7s)b-x, 3(7s)b-x
 
Supine Scap Protraction in Flexion +2lb: 7a-x, 7b-x, 7b-y
Shldr Abd+ExR OHPs: 4b-x, 4a-x, 3b-y
Knuckle Wall Slides: 3b-x, 3b-y, 3b-y
 
Cooldown
 
- Warmed up feeling okay... then got extremely tired after the first set of  pistols. Had to mentally push myself through the next couple exercises.
 
- Weird how even when you're fighting tiredness through a workout, you can put up a really good performance. Every exercise showed some degree of progress, especially pistols, pullups, pike presses and dragon flags. Plus, good show with the ring supports. My guess? I'm going to be wrecked tomorrow and Saturday.
 
I've probably mentioned that food-wise, I haven't been very inspired. An example, you ask? Well, suffice to say that fried rice has become my crutch -- I either make it with leftover meat and veggies from the fridge, or if my fridge fails me, I use the delicious Eagle Coin-brand cans of fried dace and douchi that I was recently turned on to.
 
Another example? Well, I finally got my hands on that new pasta you may have heard of. You know -- cascatelli? The brand new pasta shape invented by Dan Pashman, who hosts the excellent Sporkful podcast? When I finally got a five-pound bag of this pasta in the mail on Sunday (this is another thing I ordered in March), I celebrated by cooking a huge pot of pork-and-sausage ragu (which was my first time making ragu in over a decade, btw). Since then, I've eaten that same dish, over and over, five nights in a row.
 
vfE29YpF_o.jpg
 
If you haven't gotten cascatelli yet... get some. I heard about it through the podcast, but if I had been fed this stuff blind, it would still have instantly become one of my favorite pasta shapes. They did an excellent job creating a really toothsome shape, which satisfies my lust for that al dente texture in spades. Plus, sauce clings to it like nobody's business.
 
I'm especially proud of the ragu, because I made it from essentially fridge scraps: Chinese celery wilting on my counter, and a half-box of king oyster mushrooms that had nothing else going on in their lives. The sausage I made myself, by just cutting up half the pork shoulder I'd bought and grinding it in a food processor, salting it, and letting it sit a couple hours. The only thing I needed to buy to make this was the pork shoulder, a cheap bottle of white wine, and a single carrot.
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Cowardly Assassin
Training Log | Challenges: Current8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st

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12 hours ago, PaulG said:

I actually watched a couple videos after following the link in your challenge, but I haven't found much about anatomy or any explanations as to exactly what knee issues he's trying to solve. Do you have any suggestions?

I'm not sure what you mean about anatomy. (Edit: this video and this video have some pictures of muscles thrown in, does that count?) For knee issues, he talks a bit about his history with knee problems in this video . He has posted some success stories (1) (2) from other people. If anyone asks him in the comments "will this solve problem x", he usually doesn't answer the question and links his website instead (for legal reasons?). There are some reviews of his program on youtube (some from physiotherapists) if you're interested.

 

Thanks for the explanation on hybrid sets!

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On 6/18/2021 at 8:34 AM, DoubleTrouble said:

I'm not sure what you mean about anatomy. (Edit: this video and this video have some pictures of muscles thrown in, does that count?) For knee issues, he talks a bit about his history with knee problems in this video . He has posted some success stories (1) (2) from other people. If anyone asks him in the comments "will this solve problem x", he usually doesn't answer the question and links his website instead (for legal reasons?). There are some reviews of his program on youtube (some from physiotherapists) if you're interested.

 

Thanks for the explanation on hybrid sets!


For sure!

 

The reason I mention anatomy is that none of the videos I’ve seen have been very clear on exactly what knee issues he’s trying to solve. Thank you for the links! I’ll watch a couple more of those videos.


 

Friday’s evening parkour class was lovely, though I was still pooped from Thursday’s workout. We did some flow practice as a group, which I forgot to record, and I got to work on some dive rolls through railings. Afterward, we grabbed noodles from a Vietnamese joint, which was the first time I’d eaten out all week.
 
Life Better - 🍞 - Volunteering at the Waterfront today. (If you happen to live in the Seattle area — come out! There will be PLAYGROUNDS. There will be SWINGING BARS. There will be WAIVERS OF LIABILITY. The idea is to increase access to parkour for kids and adults. This is parkour for the general pop.)
 
Strength - 💪 - Dips Tuesday and Thursday caused no problems, but my wrists have just felt a little too sore for handstands — like they’re sort of on the edge, though I’m not having any nerve symptoms. I’ll have to be cautious.
 
My dumbbells were supposed to be delivered yesterday, but no dice.
 
Mobility - 🧘‍♂️ - I took benchmark photos this morning, before heading into town. I think I may need to retake the pancake one, I am not sure how folks track progress on that.
 
Art - 🖼 - More poking around society6’s website — the quirky little artworks are bringing out my inner college kid.
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Cowardly Assassin
Training Log | Challenges: Current8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st

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I will be following to learn approaches for programming and tracking bodyweight training! The hybrid sets are a great idea - drop sets (or maybe top sets would be the better term for what I did?) were a staple in my powerlifting training. 

 

16 hours ago, PaulG said:

Art - 🖼 - More poking around society6’s website — the quirky little artworks are bringing out my inner college kid.

 

I've gotten some artwork from Redbubble, which is a similar site (I just went with it over society6 because I like their t-shirt fit/material). My art-on-a-student-budget trick is buying the postcard versions and getting small frames from charity shops/thrift stores. That doesn't work well for filling up large walls, but can make a nice collection of smaller pieces.

-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3, 2.4 

Supple Lioness Mobility

 

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8 hours ago, Alanna said:

I've gotten some artwork from Redbubble, which is a similar site (I just went with it over society6 because I like their t-shirt fit/material). My art-on-a-student-budget trick is buying the postcard versions and getting small frames from charity shops/thrift stores. That doesn't work well for filling up large walls, but can make a nice collection of smaller pieces.

 

I actually have a lot of large space to fill, but this is SUCH AN AWESOME IDEA that I want to use it anyway for some of the smaller walls! Thank you!

 

8 hours ago, Alanna said:

I will be following to learn approaches for programming and tracking bodyweight training! The hybrid sets are a great idea - drop sets (or maybe top sets would be the better term for what I did?) were a staple in my powerlifting training.

 

Awesome! I wish I'd known more about how to program drop sets back when I was doing barbell work, I probably would have stuck with it longer. It seems especially useful for heavily-disadvantaged moves like OHPs, where even an itty bitty plate can kill your volume.

 

I use Steven Low's progression charts as a base resource... but ever since @Mad Hatter made mention that his stuff is based around the recovery of teens and young men, I've started to freeform a little more with progressions. Especially the handstand pushup progressions. I now realize that area of Low's work is somewhat underdeveloped and will require a lot of gap-filling. Even the first exercise jump -- from pike press to box headstand pushup, with your feet on a box -- is a monstrous leap for just about everyone.

 

If you're curious about something, feel free to shout it out! I'm really happy with my program right now, but I'm not sure it's always clear from my logs what I'm doing, or what I'm trying for.

 

--

 

Life Better - 🍞 - I helped build all the things! And then I spent a good two hours playing around on them with friends.
 

 

And I got viciously sunburnt in the process. Even reapplying sunscreen every two hours was no match for this West Coast heat wave. I was pretty beat after all of the running around -- I thoroughly wore out my wrists playing with kong vaults to precisions on rails. I also spent a long time working on trying a variation of the last part of my flow line where instead of the underbar and (crappy) cartwheel over the rail at the end, I swung through my underbar to land on the rail itself. It's one of the things I am worst at, and I never quite made it, though I entertained everyone several times by getting stuck while stretched halfway between the two bars.

 
Mobility - 🧘‍♂️ - Redid the pancake benchmark photos. Must post.
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Cowardly Assassin
Training Log | Challenges: Current8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st

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36 minutes ago, PaulG said:

I spent a good two hours playing around on them with friends.

 

I love these videos! You make it all look so effortless. 

I'm more than adequate. Leave Kanye out of this. 

Profile picture credit : NF's resident super artist - NinjaKitten

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2 hours ago, PaulG said:

I actually have a lot of large space to fill, but this is SUCH AN AWESOME IDEA that I want to use it anyway for some of the smaller walls! Thank you!

 

IKEA has cheap frames in exactly postcard sizes, FYI.

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I felt like I could run forever, like I could smell the wind and feel the grass under my feet, and just run forever.

Current Challenge: #24 - Mrs. Cosmopolite Challenge

Past: #1, #2, #3, #4, #5, #6,  #7#8, #9#10, #11a & #11b, #12, #13, #14, #15, #16, #17, #18, #19, #20, #21, #22, #23

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2 hours ago, PaulG said:

I actually have a lot of large space to fill, but this is SUCH AN AWESOME IDEA that I want to use it anyway for some of the smaller walls! Thank you!

 

 

I would love to see photos of what you come up with! 

 

18 minutes ago, sarakingdom said:

IKEA has cheap frames in exactly postcard sizes, FYI.

 

I will keep this in mind for future decorating too - thank you :). The thrift finds are nice for a more eclectic look, but definitely can be hit or miss. 

 

2 hours ago, PaulG said:

Awesome! I wish I'd known more about how to program drop sets back when I was doing barbell work, I probably would have stuck with it longer. It seems especially useful for heavily-disadvantaged moves like OHPs, where even an itty bitty plate can kill your volume.

 

I use Steven Low's progression charts as a base resource... but ever since @Mad Hatter made mention that his stuff is based around the recovery of teens and young men, I've started to freeform a little more with progressions. Especially the handstand pushup progressions. I now realize that area of Low's work is somewhat underdeveloped and will require a lot of gap-filling. Even the first exercise jump -- from pike press to box headstand pushup, with your feet on a box -- is a monstrous leap for just about everyone.

 

If you're curious about something, feel free to shout it out! I'm really happy with my program right now, but I'm not sure it's always clear from my logs what I'm doing, or what I'm trying for.

 

Thank you! I'm rebuilding my strength base right now, so my programming isn't that interesting (or really that well-defined either... I just try to hit all the basic movements regularly and progress in weight, reps, and/or difficulty). I am working towards a pistol squat using GMB's guide, which Mad Hatter pointed me to.  Now that the weather here has improved I need to finally take my gymnastics rings back out.

 

I actually got Steven Low's Overcoming Gravity book a while ago - I need to sit down and read through it properly! That is good to know re: the progressions, as I definitely do not fit into that cohort. 

 

I completely understand what you mean about OHP! It really loves volume. My eventual programming strategy for my main lifts was hitting a top set at a desired RPE (usually 8 or 9) and then taking 10% off and doing 3-4 more sets at that weight. 10% off is harder to calculate for bodyweight exercises, though!

 

 

-:- THE LIONESS -:-

Challenge 2.1, 2.2, 2.3, 2.4 

Supple Lioness Mobility

 

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On 6/20/2021 at 12:09 PM, deftona said:

 

I love these videos! You make it all look so effortless. 

 

On 6/20/2021 at 12:50 PM, Epsilonte said:

Wheeee, you are back! :D And with such nice videos!! :) 

 

Art: Have you heard of Displate? I have one of those, it's really pretty, you can easily change them up and they have ALL the nerdy things. ^^ Not very cheap though. 

 

On 6/21/2021 at 9:10 AM, DoubleTrouble said:

You should frame your flow lines, they're works of art 😍

 

On 6/21/2021 at 1:59 PM, KB Girl said:

:D 

 

Also loving the videos! 


Thanks!! Hoping to have a little more time to devote to the flow work next challenge.

 

I had not heard of Displates — they DO look very expensive, but would be a fancy pants way to display the right art piece. I will definitely keep them in mind, though I’m not sure they’re in the budget just yet… (I’m secretly holding back some money, hoping to get a hardwood walnut dining table :D)

 

On 6/21/2021 at 5:58 AM, Mad Hatter said:

I love the flow videos, keep 'em coming! Looks super fun.

 

Btw if you find something on redbubble/society6 that you like perhaps check out the artist's website too. Those sites often take a huge amount in fees and you might be able to better support the artist if you buy directly from them.


This is a really good point, and thank you for saying it, I had totally forgotten about the fact that most of these artists likely have their own sites where I can get pieces fee-free. I see no reason to give the curation sites a big cut if I can get something from the artist directly for a reasonable price.

 

On 6/20/2021 at 1:50 PM, sarakingdom said:

 

IKEA has cheap frames in exactly postcard sizes, FYI.


I will keep this in mind too. Do you happen to know if they still sell glass frames? I’ve heard a lot of complaining online about the plastic frames they started selling…

 

On 6/20/2021 at 2:22 PM, Alanna said:

Thank you! I'm rebuilding my strength base right now, so my programming isn't that interesting (or really that well-defined either... I just try to hit all the basic movements regularly and progress in weight, reps, and/or difficulty)


That is the lodestone that we’re all aiming for, so sounds like you’re doing great :D

 

On 6/20/2021 at 2:22 PM, Alanna said:

I completely understand what you mean about OHP! It really loves volume. My eventual programming strategy for my main lifts was hitting a top set at a desired RPE (usually 8 or 9) and then taking 10% off and doing 3-4 more sets at that weight. 10% off is harder to calculate for bodyweight exercises, though!


Yeah, those kinds of weird loading tricks are why I’ve grown to like rest-pause training and hybrid sets so much for bodyweight training. It’s rare that we’re able to manipulate loading very finely, so when you find a way to manipulate the other variables in a way you can track reliably, you’ve found a tool that’s worth hanging on to.

 

 

Life Better - 🍞 - Actually, I do NOT have a great plan for this for Week 1. There’s no volunteer events this week, and I think my Saturday is going to be filled showing a friend the local Italian market (Big John’s PFI, for anyone in Seattle). My secret ambition is to find some good preserved lemons hiding out in Seattle; I badly want to buy some instead of making them myself, but I don’t know my city’s Middle Eastern/Turkish markets nearly well enough. ANYWAY. I am going to have to come up with something to help a buddy out, and SOON.
 
Strength - 💪 - This week the West Coast heat wave is getting even worse, it’s now 85-90 degrees every day. Work is nuts, so I’ve been thinking this week would be a good “deload” (meaning I would rather get caught up at work than spend energy on strength training).
 
Mobility - 🧘‍♂️ - Still stretching daily, though I have not been great at hitting my hip flexors every day. I really like the stretch I have, but I need to actually do it.
 
Art - 🖼 - Deep in underpants-collecting right now, plus I’m reading a strange book on clothing style to give myself some oblique inspiration.
 
Plans: Figuring out how to make myself useful to a friend. I either need to come up with a decent idea, or just bake something by Friday. And yes, I think it’s about time to start buying art.
 
Food: I haven’t been very inspired this week, so here’s a photo from Friday before last. It’s a simple filet of catfish, steamed with Chinese parsley, scallions, cilantro, oyster mushrooms (which mostly obscure it in the photo), and a simple sauce of soy and oyster sauces. It’s funny how the simplest preparations push you to appreciate the small things: this dish took all of twenty minutes, but I absolutely NAILED the fish cookery, steaming it to a perfect, juicy medium, just before the flesh would start to tighten up and flake.
 
6xZkRDkq_o.jpeg
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Cowardly Assassin
Training Log | Challenges: Current8th, 7th, 6th, 5th, 4th, 3rd, 2nd, 1st

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15 minutes ago, PaulG said:

I will keep this in mind too. Do you happen to know if they still sell glass frames? I’ve heard a lot of complaining online about the plastic frames they started selling…

 

I have no idea. I'm not framing serious stuff right now, just protecting the odd postcard I want to display, and mostly for  locations I don't want a broken glass risk, like the bathroom. Their main lines, I think not. They did have a couple of more decorative ones that looked like they might.

 

16 minutes ago, PaulG said:

Deep in underpants-collecting right now, plus I’m reading a strange book on clothing style

 

I mean, it must be an unusual book if it's giving style advice on collectible underwear.

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On 6/23/2021 at 10:49 PM, sarakingdom said:

I have no idea. I'm not framing serious stuff right now, just protecting the odd postcard I want to display, and mostly for  locations I don't want a broken glass risk, like the bathroom. Their main lines, I think not. They did have a couple of more decorative ones that looked like they might.

 

Keeping that tip in the back pocket for sure...

 

On 6/23/2021 at 10:49 PM, sarakingdom said:

I mean, it must be an unusual book if it's giving style advice on collectible underwear.

 

I guess we all need a statement piece somewhere in our wardrobe.

 

Happy Cat GIF by Kochstrasse™

 

--

 

In case anyone started thinking this West Coast heat wave is more fake news from the dang liberal media, I can certify: it is hot as balls in Seattle. That's my sole excuse for not updating in nearly a week.

 

I'll update my goals in a bit, but for now I have a workout log to post.

 

I took all last week off from strength training (except for a little PT here and there), thinking I'd give myself a chance to rest, catch up on work, and not have to deal with the heat. Buuuut it's worse now than it was last week -- yesterday seemed to be the apex, 115 degrees -- so I slouched back into my workout routine today.

 

Workout Log 6/29/21
- Going In: The left shoulder was a little sore going in -- did lache work in last Friday's class, and a lot of tossing and turning while sleeping in the heat the last couple of nights.
Warmup
 
Foot-Assisted Ring Supports: 20sa-e, 27sa-x, 25sb-x
 
(Hybrid Set A) Pistol Squats +20lbs: 4/4a-e, 5/5a-e, 6/6a-x
 
(Superset A) Barstool Pike Press: 4b-x
(Superset A) Barstool Knee Pike Press: 7a-x, 7b-x
 
FG Bar Pullups: 4a-x, 3a-x
- The left shoulder didn't feel amazing while doing pullups, so to cut off the possibility of aggravating it, I cut them short and switched to rows.
 
Wide Ring Rows: 12a-x
 
Supine Scap Protraction in Flexion +2lb: 8a-x, 5a-x, 6b-x
Shldr Abd+ExR OHPs: 4c-x, 3b-y, 3b-y
Knuckle Wall Slides: 3b-x, 3b-y, 4b-y
 
Cooldown

 

- I've been experimenting with a technique I picked up from the Huberman Lab podcast on performance: spending my rest breaks with my feet and hands submerged in cool (75-80 degree) water, the idea being to lower my core temperature faster so I can perform more work. I've been messing with it on and off for a month, but working out in 85-90 degree heat prompted me to do it just about every rest break today. It's far from a scientific experiment, but I really do think I notice a difference when I do it -- my later sets are just easier to perform. Today, I have no doubt I'd normally be a sweaty mess within my first set or two, but it took until the end of the workout for my energy/motivation to really flag, and I didn't actually sweat very much.

 

- I still didn't do a ton of work, figuring I'd hold back since I'm not acclimated to this heat -- and also figuring I should err on the side of giving my shoulder a break.

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5 hours ago, PaulG said:

spending my rest breaks with my feet and hands submerged in cool (75-80 degree) water

How do you get the water to your workout place and still keep it cool with the heat?

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