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Waldo

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I am curious as to what method you use to estimate your calorie expenditure for your workouts. I have been mostly been measuring intake for the bulking phase I'm in and not worrying about net, because I didn't have a good estimate of what I was actually expending. I would like to have a good "net intake" for more precision and to be able to correct any downward trends in weight.

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Hey Waldo,

Got any good ring dip progressions? 

I've been trying to do negatives, and jumping (lightly) off of one foot to static hold. I want to incorporate other things in the hopes that they will come quicker.

"Come with me if you want to lift" -The Brominator

"Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland

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I am curious as to what method you use to estimate your calorie expenditure for your workouts. I have been mostly been measuring intake for the bulking phase I'm in and not worrying about net, because I didn't have a good estimate of what I was actually expending. I would like to have a good "net intake" for more precision and to be able to correct any downward trends in weight.

I use a mix of the light effort calisthenics and high effort calisthenics entries on MFP, and keep track of how much time I'm working. I use the light entry calisthenics entry for my warmup, and high effort for the rest of my workout. If I feel I was excessively lollygagging I might cut 5 to 10 minutes off the total time.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
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Hey Waldo,

Got any good ring dip progressions?

I've been trying to do negatives, and jumping (lightly) off of one foot to static hold. I want to incorporate other things in the hopes that they will come quicker.

Pressing strength in general will transfer to dips. Pushups, bench press, overhead press, all will transfer to dips.

First things first though with ring dips, before you start doing dips you should have a solid support hold. You should be able to get on the rings and hold yourself up straight armed without your shoulders collapsing for at least 20-30 seconds. Work on static holds to get that, press down into the rings and push yourself as high as you can go. Doing dips with collapsed shoulders is terrible for your shoulders. One of the few injuries I've given myself was doing dips before I was ready for them; I hurt something that I felt in both my collarbone and under my scapula.

Once you've got a good support hold, then you can start working on dips. The deeper you go, the harder they are. If you can only do partial ROM at first that's fine, over time you'll be able to go deeper and deeper. A palm grip is much stronger on the rings than a finger only grip.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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Pressing strength in general will transfer to dips. Pushups, bench press, overhead press, all will transfer to dips.

First things first though with ring dips, before you start doing dips you should have a solid support hold. You should be able to get on the rings and hold yourself up straight armed without your shoulders collapsing for at least 20-30 seconds. Work on static holds to get that, press down into the rings and push yourself as high as you can go. Doing dips with collapsed shoulders is terrible for your shoulders. One of the few injuries I've given myself was doing dips before I was ready for them; I hurt something that I felt in both my collarbone and under my scapula.

Once you've got a good support hold, then you can start working on dips. The deeper you go, the harder they are. If you can only do partial ROM at first that's fine, over time you'll be able to go deeper and deeper. A palm grip is much stronger on the rings than a finger only grip.

sweet. I'm going to time my next static hold. i'll report back. :) 

"Come with me if you want to lift" -The Brominator

"Later, I would learn that coincidences are the most planned things in the world. Later, I would learn that every single moment is a coincidence." - Douglas Coupland

"Anyone who doesn't want french fries every day is a commie." - AngelaTheGeek

Current Challenge

INSTAGRAM!!

find me on twitter

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I use a mix of the light effort calisthenics and high effort calisthenics entries on MFP, and keep track of how much time I'm working. I use the light entry calisthenics entry for my warmup, and high effort for the rest of my workout. If I feel I was excessively lollygagging I might cut 5 to 10 minutes off the total time.

heh - lollygagging.

 

This is awesome, Waldo!

agreed! subbing for the learning.

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a deep BW L-sit ring dip >>>> 75 lb weighted standard dip.

 

 

I need to figure a way to rig up some rings....I have always wanted to try some ring dips....and muscle ups....

 

Just like you said....I gotta know if i can do 'em....heh

Sculptor - Warrior


LVL 4 | STR 10 | DEX 8 | WIS 12 | CHA 8 | STA 1 | CON 6


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My question:

 

Are there specific resources(books or otherwise) you would recommend for someone who wants to develop a better understanding regarding effective programming to maximize strength/muscle gain?  I think programming for strength/muscle gain is probably the greatest gap in my personal fitness knowledge, and I'm the type that doesn't just go for "follow this program to the letter, check back in 3 months" plans - so any suggestions for good resources you may have would be appreciated.  Nerdy/academic sources that focus on physiology/biochemistry would be awesome. :)

"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man-and I will show you a failure." -Thomas Edison

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My question:

 

Are there specific resources(books or otherwise) you would recommend for someone who wants to develop a better understanding regarding effective programming to maximize strength/muscle gain?  I think programming for strength/muscle gain is probably the greatest gap in my personal fitness knowledge, and I'm the type that doesn't just go for "follow this program to the letter, check back in 3 months" plans - so any suggestions for good resources you may have would be appreciated.  Nerdy/academic sources that focus on physiology/biochemistry would be awesome. :)

Hmmm, programming is tough because pretty much quite literally everything that is hard works. It just depends on what you respond best to. Strength train the same muscles every day 5 days a week. It works. Blast your muscles once a week. It works. Grease the groove, high frequency nowhere near failure. It works. Single sets taken way beyond failure. It works. 5x5. It works. It is also pretty much not studied at all academically, at least in a useful way.

www.bodyrecomposition.com

www.myosynthesis.com

Those two sites probably taught me more than everywhere else. But I am also not one to downplay anecdotal evidence, as long as the source is good, there is always value to it. When it comes to strength/muscle gain, science is WAY behind common practice. A lot of stuff I picked up from reading the thoughts of those that have walked the walk I'm trying to walk.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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I need to figure a way to rig up some rings....I have always wanted to try some ring dips....and muscle ups....

 

Just like you said....I gotta know if i can do 'em....heh

Doorway pullup bars are an easy place to hang rings, at least for the purpose of doing dips.

I don't use my rings for muscle ups, I don't have a high enough place to hang them for that. Instead for muscle ups I use the monkey bars at the local park.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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Speaking of muscle-ups...

 

Workout Log - 9/18

 

Handstand Practice - 10 minutes

- A couple of 15-16 sec holds

 

Bar Muscle-Up - 2-, 3-, 3- reps

Tuck Flag - 3 sets of 3 negatives per side

- Not a great day form-wise on the muscle-ups, kept hitting my chest on the bar.

- Decided to start limiting this workout to 3 sets each.  Need to keep total volume in check.

- Lifetime total of 101 good bar muscle-ups.

 

Run 2.6 miles in 25:17.40

- Was not trying hard on my run, just a chill jog.  Low motivation to run fast today.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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Hmmm, programming is tough because pretty much quite literally everything that is hard works. It just depends on what you respond best to. Strength train the same muscles every day 5 days a week. It works. Blast your muscles once a week. It works. Grease the groove, high frequency nowhere near failure. It works. Single sets taken way beyond failure. It works. 5x5. It works. It is also pretty much not studied at all academically, at least in a useful way.

www.bodyrecomposition.com

www.myosynthesis.com

Those two sites probably taught me more than everywhere else. But I am also not one to downplay anecdotal evidence, as long as the source is good, there is always value to it. When it comes to strength/muscle gain, science is WAY behind common practice. A lot of stuff I picked up from reading the thoughts of those that have walked the walk I'm trying to walk.

Thanks - I've previously visited bodyrecomposition.com, but myosynthesis.com is new to me, and the first couple articles I've ready definitely look to be high-quality.  Definitely going to spend some time reading there.

"Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man-and I will show you a failure." -Thomas Edison

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I know you love pistol squats, and I could use some advice:

 

I can remain balanced at the bottom of the squat while on the ball of my foot, but when I set my heel down, my rear shifts back too much, making me fall backward.  I actually have the exact same problem with regular, full depth squats.  If I let my heels come up an inch or so, I can do them with otherwise perfect form.  If I keep my heels on the ground, either my feet flare outward, I have to lean quite far forward, or I fall on my bottom.  Does this mean I have an ankle mobility problem?  If so, should I work on fixing that before working on the pistol?

 

Assuming it's fine to work on the pistol even with mobility issues, would you recommend doing them unassisted, but with limited ROM, or would you do assisted with full ROM?  Or does it not really matter that much, either way?

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I know you love pistol squats, and I could use some advice:

 

I can remain balanced at the bottom of the squat while on the ball of my foot, but when I set my heel down, my rear shifts back too much, making me fall backward.  I actually have the exact same problem with regular, full depth squats.  If I let my heels come up an inch or so, I can do them with otherwise perfect form.  If I keep my heels on the ground, either my feet flare outward, I have to lean quite far forward, or I fall on my bottom.  Does this mean I have an ankle mobility problem?  If so, should I work on fixing that before working on the pistol?

 

Assuming it's fine to work on the pistol even with mobility issues, would you recommend doing them unassisted, but with limited ROM, or would you do assisted with full ROM?  Or does it not really matter that much, either way?

 

THIS!!  I'm the exact same way.  I think it is ankle, but would love to hear Waldo's take on it.

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THIS!!  I'm the exact same way.  I think it is ankle, but would love to hear Waldo's take on it.

I am also the same with my squats.

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I know you love pistol squats, and I could use some advice:

 

I can remain balanced at the bottom of the squat while on the ball of my foot, but when I set my heel down, my rear shifts back too much, making me fall backward.  I actually have the exact same problem with regular, full depth squats.  If I let my heels come up an inch or so, I can do them with otherwise perfect form.  If I keep my heels on the ground, either my feet flare outward, I have to lean quite far forward, or I fall on my bottom.  Does this mean I have an ankle mobility problem?  If so, should I work on fixing that before working on the pistol?

 

Assuming it's fine to work on the pistol even with mobility issues, would you recommend doing them unassisted, but with limited ROM, or would you do assisted with full ROM?  Or does it not really matter that much, either way?

 

 

THIS!!  I'm the exact same way.  I think it is ankle, but would love to hear Waldo's take on it.

 

 

I am also the same with my squats.

This is an ankle mobility problem.

Mobility is a 2 part issue, you need the flexibility to be able to move your body certain ways AND you need strength in that range of motion so that it is a useful range of motion. Simply stretching is not good enough. Pistol squats themselves are about the best ankle mobility exercise I know of. Really any single leg squat form will help.

The sharper the angle of shin you can still balance and apply vertical force through, the less counterbalance you need (leaning forward is a form of counterbalance) and the more stable you will be. At first it might not be much more than 90 degrees to the ground with your heel on the ground, over time though that will improve.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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Following and learning a LOT!  Glad to be back and see you're still kicking @$$ waldo! :)

Thanks!

 

................................

 

Weight has been up a good bit in the last couple days.  The gains have definitely begun.  Quite a spike, a few pounds consistently last few days.  Would freak me out if this was my first trip to the rodeo.  But with every crest comes a trough, and weight gain comes in waves, so I expect that it'll come back down or stall out for a bit.  Unless it drops substantially though, I'm definitely not raising my cals again next week, and will stay at 2800 net cals until I see where this wave goes.

Workout Log - 9/19

Leg Day B

 

Lunge Matrix x5

Kick Circuit x5

BW RDL - 10 reps

BW Squat - 10 reps

One Leg Standing L - 15/15 sec

 

Pistol Squat (BW) - 5e++/5e++ reps

Pistol Squat (+30) - 5x++/5e++, 6y++/6x++, 5x++/5e++ reps

Pistol Squat (BW) - 15y+/15x+ reps

- Good night of pistols.  Form was good, starting to raise reps on the +30 sets.

- No rest-pause work today, cutting back this week a little to let my recovery catch up.

 

Shrimp Squat - 6x+/0, 3x+/0

- Didn't have a lot of shrimp reps in me tonight.

 

Assisted Natural Hamstring Curl - 5e reps

Natural Hamstring Curl - 5y++, 5y++, 5y++ reps

- Focused on form tonight.

 

Took a picture doing natural hamstring curls this evening:

IMG_9345sm_zpsccc141fd.jpg

 

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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Assisted Natural Hamstring Curl - 5e reps

Natural Hamstring Curl - 5y++, 5y++, 5y++ reps

- Focused on form tonight.

 

Took a picture doing natural hamstring curls this evening:

IMG_9345sm_zpsccc141fd.jpg

 

 

GHRs are quite simply one of the single most badass bodyweight exercises....period.

 

Bonus points for the creative setup as well. :encouragement:

Sculptor - Warrior


LVL 4 | STR 10 | DEX 8 | WIS 12 | CHA 8 | STA 1 | CON 6


---------------------------------------------------------------------------------


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Update on a couple of my challenge goals:

- I've been doing really good at reducing soda consumption and drinking more water as a result. Never more than 2 in a day, and in fact as of late I've been skipping my lunch soda and drinking water (with creatine added).

- This course I'm taking right now on Coursera is frickin porn for my mind. So much win.

First off, I considered dropping the class. I do the work while at work, and at work my computer has a stripped down IE8 and no admin rights to upgrade. On top of that I only have the original Windows Media Player, and no ability to install codecs, which means there is no possible way to play an mp4 file on my computer. Coursera requires a modern browser. I could not run any lectures on the site itself and had to do homework at home. Quizzes were the only thing that actually worked. Last class I had to use the roundabout method of downloading each lecture, then uploading it to an online mp4 to wmv conversion site, then downloading the (huge) wmv files. For this class there is more total lecture volume, the quizzes are embedded in the lectures, and the lectures are broken up into a lot of little pieces (34 this week), that it would be ridiculously impractical to take this class using the same methods I did last course. However I found a way to get around the admin rights problem and created a portable Chrome installation. Yay, a modern browser (what a world of difference), and I can now run the Coursera site in full.

Back to the class itself. It has both math based and non-math based options. Of course I picked the math based. While I am fairly good at math all around, including engineering calculus, I have always been specifically gifted at system/matrix math. Just like a gifted pianist loves to play the piano, I love modeling systems myself and studying how systems are modeled, and the engineering of systems. This course is pretty much just the modeling of 20 different systems related to the internet (such as cell phone interference, google page rank, netflix suggestions, going viral, social networking connections, internet structure, etc...). ZOMG, this class is great.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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that's awesome! love when learnings get you going.

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read harder challengeBattle LogNROLFW

Challenges: 13-1 | 13-2 | 13-3 | 13-3.5 | 14-1 | 14-2 | 15-1 | 15-2 | 15-3 | 15-4 | 15-5 | 16-1 | 16-2 | 16-3 | 16-4 | 16-516-6 | 16-7 | 16-8 | 17-1 | 17-2 | 17-3 | 17-4 | 17-5 | 17-6 | 17-7 | 17-8 | 17-9 | 17-10 | 18-118-2 | 18-318-4 | 18-5 | 18-6 | 18-7 | 18-8 | 18-9 | 18-10 | 19-1 | 19-2 | 19-3 | 19-4 | 19-5 | 19-6 | 19-7 | current

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Update on a couple of my challenge goals:

- I've been doing really good at reducing soda consumption and drinking more water as a result. Never more than 2 in a day, and in fact as of late I've been skipping my lunch soda and drinking water (with creatine added).

- This course I'm taking right now on Coursera is frickin porn for my mind. So much win.

First off, I considered dropping the class. I do the work while at work, and at work my computer has a stripped down IE8 and no admin rights to upgrade. On top of that I only have the original Windows Media Player, and no ability to install codecs, which means there is no possible way to play an mp4 file on my computer. Coursera requires a modern browser. I could not run any lectures on the site itself and had to do homework at home. Quizzes were the only thing that actually worked. Last class I had to use the roundabout method of downloading each lecture, then uploading it to an online mp4 to wmv conversion site, then downloading the (huge) wmv files. For this class there is more total lecture volume, the quizzes are embedded in the lectures, and the lectures are broken up into a lot of little pieces (34 this week), that it would be ridiculously impractical to take this class using the same methods I did last course. However I found a way to get around the admin rights problem and created a portable Chrome installation. Yay, a modern browser (what a world of difference), and I can now run the Coursera site in full.

Back to the class itself. It has both math based and non-math based options. Of course I picked the math based. While I am fairly good at math all around, including engineering calculus, I have always been specifically gifted at system/matrix math. Just like a gifted pianist loves to play the piano, I love modeling systems myself and studying how systems are modeled, and the engineering of systems. This course is pretty much just the modeling of 20 different systems related to the internet (such as cell phone interference, google page rank, netflix suggestions, going viral, social networking connections, internet structure, etc...). ZOMG, this class is great.

I am reminded that I made my debate class commit to getting caught up on Coursera.  Home with sick kiddo today, so it would be a good day to get caught up myself.  I love that it is available.   Exercising the brain is very important too :)

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I said I'd add the womens tab to my spreadsheet, here it is:
https://www.dropbox.com/s/snw2uv6t3lp0fg4/Weight%20Spreadsheet.xlsx

Not quite as pretty as the men's tab, but it does about the same thing, plus it calculates weight @ 22% Body fat (est). It uses the same 4 formulas (Covert-Bailey, YMCA, Modified YMCA, Navy), but the womens version. We measure our waist different, I measure for her, but do mine myself, hers are unflexed and exhaled, pulled snug, at natural waist and belly button. Mine are fully flexed and exhaled, pulled tight at natural waist and sucked in pulled extremely tight at belly button. I add 3 inches to the mens formulas to account for how I measure, I don't with the womens formulas.

***************

It seems the wave is ebbing and my weight is going back down. We'll see how low it goes. Back into the low 188's yesterday after being over 190 for a few days prior.

Workout Log - 9/20
Static Upper Body

Standard Warmup/Mobility

One Arm Wall Handstand (10 sec) - 5/5, 5/5 reps
- In addition to the upper traps, these things really fry the obliques (?). In fact that is pretty much where I am failing first. But the front obliques, not the side, in the Adonis belt area.

Ramp Up Circuit:
Planche Lean - 15 sec
Tuck Front Lever - 15 sec
Advanced Tuck Back Lever - 15 sec
Floor L-Sit - 15 sec

Work Circuit:
Tuck Planche (Parallel Bars) - 20, 20, 20, 20 sec
Advanced Tuck Front Lever - 15, 11, 15, 11 sec
Half Layout Back Lever - 15, 15, 15, 15 sec
Middle Split Hold - 10, 10, 10, 10 sec

- Switched to doing it circuit style this week. 1 pass through the ramp up circuit, 4 passes through the work circuit
- This wasn't done cardio circuit style, I gave myself ample time between each exercise and took it slow.
- As I had hoped, the quality of work, expecially on the front lever, seemed to improve a lot.
- The way it works where there is and isn't overlap of the exercises, it seems that this is an ideal way to work, you get a longer break between each identical exercise, which seems to help quality.

currently maintaning

battle log challenges: 16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1
follow me: myfitnesspal
don't panic!

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