RedStone Posted November 27, 2016 Report Share Posted November 27, 2016 My down and dirty, super straight forward workout log. 5 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Volki Posted November 27, 2016 Report Share Posted November 27, 2016 Following for the down and dirty ;D workouts. 1 Quote Link to comment
ixaera Posted November 28, 2016 Report Share Posted November 28, 2016 beep beep! *waves* 1 Quote Link to comment
Jord Posted November 28, 2016 Report Share Posted November 28, 2016 I also just started a battle log. Following to cheer you on and for inspiration for me to get back at it. 1 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
AugustaAdaByron Posted November 28, 2016 Report Share Posted November 28, 2016 Following! 1 Quote Level "I have no clue" Warrior Current challenge Battle log Link to comment
RedStone Posted November 29, 2016 Author Report Share Posted November 29, 2016 Monday Nov 28 Flow was dance heavy, some stretching but not for long enough, hams are tight and gave me trouble during front squats. Have to allow for longer holds or I'm going to have to separate you two and there won't be any dinner! Just kidding, everyone has to be eating pretty much all the time I did a little work on handstand/balance stuff and fell over a lot. T&F Warmup Activation Circuit X2 10X Hip Switch (these are becoming much easier to control. I'm starting to lock out and hold at the end of each switch. Arms and shoulders are no longer compensating) 10X Single Leg RDLs 17.5# KB 2X Lat walks ea side for distance (35' each way I think, I'm using the red singshot band just above the knee like you'd use for bench assist) Deadlifts 8X 65# 5X 125# 3X 145# 5X 165# 4X5 170# Front Squats 5X 65# 3X 95# Next 2 - Supersetted with 45 sec planks 4X 110# Straps F on 5 4X5 110# Straps 3X5 75# 2X5 75# 1 sec pause I added the last 5X5 cause I'm shit at front squats, and I hate doing things I'm bad at. So the only solution to get better at them is to do more of them. Kind of a catch 22, but I will do what needs to be done. Also, dropping the weight so much A: gives me an easy win, which keeps me going, and B: allows me to work on form. I already did the Rx, so whatevs. Lou didn't mind or think it was a problem at all. Otherwise, I've been doing small sets of one handed incline pushup throughout the day just casually, to get better at them, and it's working - I started last week against the wall and am doing them against the piano and kitchen table now. Nothing strict about this, just a bunch throughout the day - I noticed that the 22 pushups challenge over the summer was a real game changer even though it was not a lot of pushups everyday. So, keeping that in mind. I did maybe 40 or so on each side today. 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Jord Posted November 29, 2016 Report Share Posted November 29, 2016 So many good things on here. I can't do front squats (but maybe later next year) so it's hard for me to relate. But they seem like such an awkward exercise to me, balancing the barbell in the front like that. Even dumbbell goblet squats can seem awkward at times, figuring out how to move all parts of the body at once when there is a weight in front in hand. I'll be cheering you on as you progress with these! 1 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
RedStone Posted November 30, 2016 Author Report Share Posted November 30, 2016 23 hours ago, Taddea Zhaan said: So many good things on here. I can't do front squats (but maybe later next year) so it's hard for me to relate. But they seem like such an awkward exercise to me, balancing the barbell in the front like that. Even dumbbell goblet squats can seem awkward at times, figuring out how to move all parts of the body at once when there is a weight in front in hand. I'll be cheering you on as you progress with these! It's terribly uncomfortable on the delts as the weight increases. And it's one of those things where the weight itself isn't substantial for a squatting movement, but changing the directional force of gravity is. The straps help me A LOT but even then it's pretty tough! 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted December 1, 2016 Author Report Share Posted December 1, 2016 Weds Nov 30 Should have been a de-load but my AMRAPS have been in the teens so we kept going. AMRAP dipped below 10, so we'll see next week. DOMS from Monday in right Ham and lower erectors. I was a little worried I maybe tweaked something in my back on Monday, but the DOMS say my core is doing what it should be so I think I'm good. Limited T&F Activation Circuit X2 X10 Band Rotation yellow band These were a real struggle at the beginning of the wave and now are totally easy X10 Ring Face Pulls X10 Pushups X10 Flat Bench Flye #15DB Bench Warmups 8X 45# 5X 65# Singles 3 sec Pause 2X1 95# AMRAP 95# 8reps 1 Sec Pause 3X6 90# SS 4X10 Flat DB Bench 25# SS 4X10 Single Arm Rows 16Kg 3X20 Incline Press 15# DB 3X10 Hammer curls 20# DB Very little in way of other movement work. Some stretching, hardly a flow. Yesterday was nil, full rest day cause difficult week. Sleeping in tomorrow, hopefully this will help. 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted December 3, 2016 Author Report Share Posted December 3, 2016 Friday November 2 Squats, and last day of volume. Decided last night to do NF yoga everyday for this challenge instead of choosing a foundations program that costs moneys. I have several days to change my mind. It's clear that press work needs work. I believe I can do simple programming for the ground work on that. Last night's flow was exploratory. Today was heavier on hip openers and transition, as well as heel to toe lifts for pressing. Small movements and KILLER. Lift was this afternoon. I feel ready for higher intensity wave starting next week, volume tapped out at this summer's 80%S-95%B-70%DL prior easy easy with AMRAPS between 8-15. I'm still sitting at 106-107# on the regular. T&F Activation Circuit X2 10X BW Squat 5X Box Pistol Squats ea side 10X Frog Bridge Wide Leg Box Squat 8X 45# 5X 95# 3X 115# 4X8 135# Back Squat 1 sec Pause 3X5 135# RDL 3X8 40#DB Single Leg DL 3X10 16Kg KB Worked more squat details. I have very narrow feet and it seems that balance is something I'm constantly compensating for... I'm rolling in and pronating quite a bit in squats and I think it's because I don't have a wide enough base - I notice a lot of rolling in looking for balance. I struggle with a lot of my isometric work so def something to look at, probably in kung fu drills. So that's one thing. We also refined bar position, hip angle and head position. Feels solid. 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted December 7, 2016 Author Report Share Posted December 7, 2016 Tuesday, November 6 I was wrong. One more week of volume before moving to triples and doubles! Deadlift day. Volume was challenging, but not undoable challenging. Just... suffering form on the last reps. Skipped track and field. Activation Circuit X2 X10 Hip Switches X10 1 Leg RDL 15# DB X4 Lat walks for distance red slingshot Deadlifts 5X 135# 5X 155# 3X 170# 5X5 185# Front Squats 8X 45# 5X 65# 3X 80# 3X5 105# SS with 45 Sec Planks Flow today was more mobility, long stretches particularly targeting hamstrings. Last night was more press work. I like the press work, this will continue. 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted December 9, 2016 Author Report Share Posted December 9, 2016 Press and Ham stretch centered flow. Bench day. Pizza. I am FREAKING EXHAUSTED. T&F Activation Circuit X2 X10 Band Rotation X10 TRX Face Pulls X10 Pushups X10 DB Flat Flyes 15# Bench Stick Pause 2X5 100# Rep PR 1X2 100# F on 3 1X3 100# To make up for the F Bench 3 Second Pause 3X6 85# SS 3X8 30# DB Flat Bench 3X10 1 Arm Rows 35# KB Incline Press 20# DB 1X10 1X9 F on 10 1X9 Shallow on 10 Worked out a nice detail on bench, unfortunately at the end of the 3X8s at lower weight. Excited to see how it applies next week... Lou was funny saying how we would have to try to remember that... as if I would forget something that made my bench sooooo much more solid LULZ 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
ixaera Posted December 9, 2016 Report Share Posted December 9, 2016 so strong!!!!! 2 Quote Link to comment
RedStone Posted December 10, 2016 Author Report Share Posted December 10, 2016 There's really no way to sugar coat this. I was hungover AF for squats this morning. (And technically still am as I make post workout chocolate donut french toast and chicken breakfast sausages) I'm surprised, I didn't really drink that much wine last night, but dinner was a hearty-ish soup so maybe there just wasn't as much solids to soak up the booze... regardless, I felt light headed and faint throughout the entire workout even tho the lifts felt solid enough. (Also, do I feel fanit because of the caffeine??? IDK...) I'm recording my timing because I'm trying to gauge crash time with caffeine pills for the meet... but since I felt super off all morning I'm not sure today will be a good sample: 6:30 - woke up still drunk, tossed and turned until: 8:30 - 16 oz water, fell back to sleep 10:00 - woke up again. Had 12 oz coffee 10:50 - took 400mg caffeine, left for training 11 - 12:15 - lift session with Lou. T&S ACX2 10X BW Squats X5 Box Pistols (These are getting much easier after last week's pronation adjustment. May have to see how they go to the floor soon.) X10 Frog Bridges Box Squats 8X 45# 5X 85# 3X 115# 2X 135# 4X8 145# Rep PR Back Squats 3X5 145# 2X5 115# (Practice for form) RDL 1X10 40#DBs 1X10 35#KBs 1X8 40# DBs Single Leg DL 3X10 35#KB 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
ixaera Posted December 10, 2016 Report Share Posted December 10, 2016 3 hours ago, RedStone said: There's really no way to sugar coat this. I was hungover AF for squats this morning. 3 hours ago, RedStone said: 4X8 145# Rep PR Representing the hungover shortie PR team I see! 1 Quote Link to comment
zeroh13 Posted December 10, 2016 Report Share Posted December 10, 2016 3 hours ago, RedStone said: There's really no way to sugar coat this. I was hungover AF for squats this morning. (And technically still am as I make post workout chocolate donut french toast and chicken breakfast sausages) I'm surprised, I didn't really drink that much wine last night, but dinner was a hearty-ish soup so maybe there just wasn't as much solids to soak up the booze... regardless, I felt light headed and faint throughout the entire workout even tho the lifts felt solid enough. (Also, do I feel fanit because of the caffeine??? IDK...) I'm recording my timing because I'm trying to gauge crash time with caffeine pills for the meet... but since I felt super off all morning I'm not sure today will be a good sample: 6:30 - woke up still drunk, tossed and turned until: 8:30 - 16 oz water, fell back to sleep 10:00 - woke up again. Had 12 oz coffee 10:50 - took 400mg caffeine, left for training 11 - 12:15 - lift session with Lou. Chocolate donut French toast sounds amazing. When I go from still drunk to super hungover, I'll definitely get lightheaded, and sometimes dizzy. And caffeine just makes that a lot worse for me. (I turned up to a few too many classes like this back when I was drinking heavily.) 1 Quote Current Challenge: Zeroh, stick to the routine! Link to comment
RedStone Posted December 13, 2016 Author Report Share Posted December 13, 2016 Monday December 12 I genuinely thought my volume was going down in relation to the weight going up. Maybe this will happen in the next block... it did not happen today. I couldn't wait to do any of the stuff when I got home, I devoured leftover buffalo chicken fingers from Saturday's bar crawl. And it wasn't enough. I am contemplating a simple batch of power cakes... and maybe even a macro blowout because I need repair and I can feel it. T&F Activation Circuit X2 6X UB Lat Rack ea si 15X Wall Slide 30 Sec Hanging twists 2 Sec Pause Bench 8X 45# 5X 85# Rx: 5X6 105# Reality: 1X6 1X4 1X3 (wraps first time) 1X4 (wraps no thumb) 1X5 No more wraps from here on down 1X4 Close Grip Bench 3X12 65# ~Superset~ CJ Bench 3X10 45# Lat Raises 12X 12# 3X12 10# ~Superset~ Floor Press 4X15 20# DB Face Pulls 4X20 12Kg KB Seated Curls 10X 15# DB 2X10 12# DB This took a long time to get through. Flow will be restorative tonight, preferably after a hot shower. 3659# towards the mini. 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Emerald_Dragonfly Posted December 13, 2016 Report Share Posted December 13, 2016 Following. 2 Quote ~Emerald_Dragonfly Level 13 Warrior Link to comment
RedStone Posted December 15, 2016 Author Report Share Posted December 15, 2016 Wednesday December 14 Limited T&F Activation Circuit X2 10X Banded Good mornings 10X Half Split RDL 15#DB ea side 10X Single leg glute bridge ea side Deficit (sumo-ish) DLs 5X 65# 4X5 115# Sumo DLs 3X12 130# Front Squat (dude) 3X12 75# Finisher Circuit X3 Good mornings 3X15 65# Split Goblet Squats 3X10 35# KB Ring Fallouts 3X10 Much lighter and easy than bench day. I'm not sure what this will look like with more weight though so no judgement in the too easy pile LOL and at first Lou had me with front squats at 100#... 3X12??? I could barely push 5 at 105 last week! I told him I'd try but he was all - oh, maybe lets rethink these percentages... _/\_ #grateful #ihatefrontsquats #whyareyoumakingmedofrontsquats 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Laghail Posted December 15, 2016 Report Share Posted December 15, 2016 2 hours ago, RedStone said: Lou had me with front squats at 100#... 3X12 Even these chaps think that's a bit excessive. 1 Quote Level 38 [TBD] Link to comment
RedStone Posted December 15, 2016 Author Report Share Posted December 15, 2016 3 minutes ago, Laghail said: Even these chaps think that's a bit excessive. Right? I really don't want to be a wimp about stuff but that just seemed wrong. By the end of the last block I was still struggling to get that 5th rep up at 105#... Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Laghail Posted December 15, 2016 Report Share Posted December 15, 2016 4 minutes ago, RedStone said: Right? I really don't want to be a wimp about stuff but that just seemed wrong. By the end of the last block I was still struggling to get that 5th rep up at 105#... Almost BW front squats 3x12, and this is pretty early in your front squat career? 1 Quote Level 38 [TBD] Link to comment
RedStone Posted December 15, 2016 Author Report Share Posted December 15, 2016 Just now, Laghail said: Almost BW front squats 3x12, and this is pretty early in your front squat career? Oh yeah, for sure. I had front squats as accessories in PHUL, but if I remember it was volume and I don't think I ever really worked over 75... 85 at the most? I'm not even sure if I ever tried to push 85#+ so the last block with Lou was weight and rep PRs all around. Super new! And I hate them! SO MUCH! 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
ixaera Posted December 16, 2016 Report Share Posted December 16, 2016 22 hours ago, RedStone said: Oh yeah, for sure. I had front squats as accessories in PHUL, but if I remember it was volume and I don't think I ever really worked over 75... 85 at the most? I'm not even sure if I ever tried to push 85#+ so the last block with Lou was weight and rep PRs all around. Super new! And I hate them! SO MUCH! UGH the collarbone bruises UGH ... UGH Quote Link to comment
RedStone Posted December 16, 2016 Author Report Share Posted December 16, 2016 3 minutes ago, ixaera said: UGH the collarbone bruises UGH ... UGH Double UGH indeed! And I'm still undecided on cross arm or not... arms seem to hold form a bit better that way, but the bar threatens my neck in a very disconcerting way... it hits in the exact spot I would want to pop someone if I needed to disable them. Very uncomfortable indeed. . Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
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