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Workout 2013 PART 2! Preparing for a STRONG 2014...

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Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Fri Jun 21, 2013 4:15 pm

This log is dedicated to the last 6 months of 2013.

DOCUMENTED WORKOUTS:

Spoiler:
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AUTUMN-WINTER BULK:

Spoiler:
05/10/13 - 5500 cals
06/10/13 - 5500 cals
07/10/13 - 4600 cals
08/10/13 - 4700 cals
09/10/13 - 3000 cals
10/10/13 - 5000 cals
11/10/13 - 4800 cals
12/10/13 - 4300 cals
13/10/13 - 5100 cals
14/10/13 - 4300 cals
15/10/13 - ???
16/10/13 - ???
17/10/13 - ???
18/10/13 - 4000 cals
19/10/13 - 5000 cals
20/10/13 - 5000 cals
21/10/13 - 4100 cals
22/10/13 - ???
23/10/13 - ???
24/10/13 - ???
25/10/13 - ???
26/10/13 - ???
27/10/13 - ???

Old post:
Spoiler:
LIST OF GOALS:

01/08/13 deadline:

- 10s crucifix rollout lowest hold
- 5 no-fg muscle-ups
- 5 adv. tuck planche push-ups
- 10s half lay front lever

- 15 chest-to-bar pull-ups
- 10/10 one arm dips with straight arm wall assistance
- 3 full handstand push-ups

- 90 kg power clean
- 90 kg atg front squat
- 1 full russian leg curl :right: 09/07/13

ROUTINE:

mon - goals #1 + legs
tue - goals #1 + legs
wed - goals #2 + legs
thu - goals #1 + legs
fri - goals #1 + legs
sat - goals #2 + legs
sun - rest or football

CAN'T WAIT FOR TOMORROW!!!


Last edited by Iliander on Sun Oct 27, 2013 6:11 pm; edited 56 times in total
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Rix on Fri Jun 21, 2013 6:10 pm

Nice one, good luck mate!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by CheesedogTheFirst on Sat Jun 22, 2013 2:34 am

Nice set of goals, I know you'll conquer them.  :twisted:
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Black. on Sat Jun 22, 2013 3:48 am

Good luck Ili!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sat Jun 22, 2013 5:58 am

Thanks a lot my friends! :cheers2:
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sat Jun 22, 2013 3:36 pm

22/06/13 - Goals #2

- power cleans: I just ate dinner, and I think it affected my strength. also, right when I was about to start, it started raining like crazy, so I had to put the barbell into the "garden house" (not a house lol, just a really small space) but it didn't allow me to be very explosive, I was afraid to hit things. meh. eventually it stopped raining for the most part and I put the barbell on the ground but my strength was crap...

- russian leg curl: working on it...

- full handstand push-up attempts: can almost do a rep, but I get stuck about halfway on the way up and lose balance...

- one arm dips with straight arm wall assistance: this is how I do them, I put one hand on a chair and I place my other hand flat to a wall with that arm straight, then I do a dip. I did this: 3/3, 3/3, 3/1+1+1 (lost control for some reason lol), 2/2, 1/1 (L/R)
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Jun 24, 2013 9:49 am

This was yesterday:

23/06/13

Played about 3 hours of football. Did many sets of 30-50 decline diamond push-ups (best push-up ever) throughout the day, also a few sets of 50 standard push-ups, and some extreme fat bar muscle-ups (on a football goal). Chest still sore lol.

I usually never log the things I do GTG btw...
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Jun 26, 2013 9:14 am

I turned monday into a rest day because I really needed it...

This is yesterday:

25/06/13

- power cleans: used 70 kg for higher reps than usual
- clean pulls: used 80 kg
- jump bulgarian split squats: 15/15, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2 (L/R) NO REST - lol glutes are insanely sore today...
- russian leg curl
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Jun 26, 2013 4:14 pm

26/06/13

- power cleans @ 70 kg: focusing really on technique, I feel it is improving, I learnt to use more leg momentum from my calves, it helps
- full handstand push-ups: 1 (?), f, f, f, f; I THINK I did a rep... but I'm not sure, it happened really fast and not sure if it was full rom
- one arm dips with straight arm assistance on wall: 5/3+3, 3/3, 3/3, 3/3, 3/3
- chest-to-bar pull-ups: 5, 3, 3, 3, 3
- russian leg curl: almost did a full rep but I got stuck on the way up, got further than last time
- one arm supinated kb handle curls @ 14.5 kg: 15/15, 12/12, 10/10, 8/8, 6/6, 4/4, 2/2 (L/R) slow negatives on last set NO REST BETWEEN SETS
- incline one arm triceps extensions (bodyweight): 5/5, 5/5, 5/5, 5/5, 5/5 (L/R)

I felt very tired today (don't know why) but it turned out to be a good training. :)
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Jun 27, 2013 3:17 pm

27/06/13

- decline diamond push-ups: 60
- power cleans & atg front squats: 80 kg felt pretty easy and ALMOST got 82.5 kg... very close but my wrists couldn't bring the bar to my chest. I almost got 80 kg atg front squat, but nah... hopefully tomorrow I'll reach 82.5 kg power clean and 80 kg atg front squat.
- no-fg muscle-ups: crap lol, I forced something in my upper back, it hurts
- crucifix rollout lowest hold: 4s, 3s, 2-3s, 2s, 2s
- half lay front lever: ... I couldn't hold it wtf, a week ago I could hold it for about 2 sec, probably just a bad day let's see if I can do it tomorrow
- adv. tuck planche push-ups: 1, f, f
- russian leg curl: 1 attempt followed by 1 slow negative done 5 times


Last edited by Iliander on Thu Jun 27, 2013 3:29 pm; edited 1 time in total
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Jun 27, 2013 3:28 pm

forgot about russian leg curl lol, just did it:

- russian leg curl: 1 attempt followed by 1 slow negative done 5 times

gotten closer to a full rep again. :)
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Jul 01, 2013 4:04 pm

28/06/13

- crucifix rollout lowest hold: 5s, 4s, 4s
- RLC
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Jul 01, 2013 4:04 pm

30/06/13

- power cleans: up to 85 kg!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Jul 01, 2013 4:06 pm

01/07/13

- no-fg muscle-ups: 2, 2, 2, 1, 1, 1, 1, 1, 1, 1
- close grip muscle-up transitions without leaning on bar: 1
- crucifix rollout lowest hold: 6s, 6s, 6s, 3s, 2s
- front lever: this is depressing... progress is so slow with this... I couldn't do half lay and I'm trying to see what I should use as progression... experimented with ice cream makers.
- adv. tuck planche push-ups: 1, 1, 1
- "partial" pelican push-ups on 3 chairs: 3, 3, 3, 3
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Jul 08, 2013 5:10 pm

Sup folks,

Last week was absolute $hit. Suffered from insomnia, depression and fatigue. I trained here and there, but didn't care to log it. No reason to, seriously. I managed a 77.5 kg atg front squat the other day (finally), though.

Anyways, I'm back. Also, I received the information today that I graduated high school. :) Epic times ahead! :sparta: 

Today's training:

08/07/13

Usually 60 sec rest except for the russian leg curl.

- L-sit No-FG Muscle-ups: 1, 1, 1
- Close Grip No-FG Muscle-ups: 1, 1, 1
- Close Grip Muscle-up Transitions without leaning on bar: 1, 1, 1
- No-FG Muscle-ups: 2, 1, 2, 1
- 6 second Muscle-ups: 1
- Adv. Tuck Planche Push-ups: 1, 1, 1, 1, 1
- Tuck Planche Push-ups: 8
- Half Lay Front Lever Negatives: 3, 3, 3

- Power Cleans & ATG Front Squats: Wtf!!! These felt really heavy and I couldn't even clean 80 kg. So I gave it a rest and will try again tomorrow, with this routine:

Spoiler:
mo - a
tue - b
wed - c
thu - a
fir - b
sat - c
sun - rest

a: 1rm power cleans, 1rm atg front squats, russian leg curl
b: clean pulls (power clean 1rm + 5 kg), bodyweight squats, russian leg curl
c: power cleans (power clean 1rm - 10 kg), atg front squats (atg front squat pr - 10 kg), russian leg curl

- Russian Leg Curl attempts: 1, 1, 1, 1, 1
- Crucifix Rollout Lowest Hold: 7s, 4s, 4s, 4s, 3s

Muscle-ups are improving very fast!!! I was at a plateau for a long time but simply increasing the volume made me break through it. Can't wait to do muscle-ups tomorrow lol.


Last edited by Iliander on Mon Aug 19, 2013 5:46 pm; edited 2 times in total
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Tue Jul 09, 2013 3:36 pm

09/07/13

60 sec rest except for russian leg curl

- Clean Pulls @ 90 kg: 3, 3, 3
- BW Squats: 10 close + 10 standard + 10 wide + 10 standard + 10 close + 10 standard + 10 wide + 10 standard + 10 close + 10 jump
- Full Russian Leg Curls: 1, 1, 1 HELL YEAH!!! dunno how I did it cause yesterday they were crap lol
- Half Lay Front Lever Negatives: 3, 3, 3
- Tuck Planche Push-ups + 5 kg: 3, 3, 1
- Crucifix Rollout Lowest Hold: 7s, 5s, 4-5s, 5-6s (not sure about form on this set), 2s
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Black. on Wed Jul 10, 2013 4:18 am

Congratulations on the russian leg curls!:sparta: :zerk:
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Jul 10, 2013 6:38 am

Black. wrote:Congratulations on the russian leg curls!:sparta: :zerk:
Thanks Black!

So, I completed my first goal for 01/08/13. :toothy: 
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Jul 10, 2013 5:35 pm

10/07/13

Barely slept for a few hours I think, my calves looked like sticks when I woke up. Weak as crap today. :mad: 

- power cleans 75 kg: 1, 2; lol, I couldn't even do 3 reps.
- atg front squats @ 67.5 kg: 6, 3, 5; felt weird, I had trouble breathing properly.
- full handstand push-ups: 1
- full russian leg curls: I could not do this today...
- one arm dips with straight arm wall assistance: 6/6, 4/4, 3/3 (L/R)
- chest-to-bar pull-ups: 6, 4, 3
- one arm db hammer curls @ 20.5 kg: 12/12, 10/10, 8/8, 6/6, 4/4, 2/2 (L/R); NO REST, slow negatives on last set

Hopefully tomorrow will be better.
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by johnnyD on Wed Jul 10, 2013 9:08 pm

Iliander wrote:
- chest-to-bar pull-ups: 6, 4, 3
.

Like it....Well done !!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Thu Jul 11, 2013 12:19 am

Great workout for feeling weak.  :up:
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Jul 11, 2013 6:23 am

Thanks guys!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Jul 11, 2013 5:20 pm

11/07/13

- Full Russian Leg Curls: 1
- 90 kg Clean Pulls: 4, 4, 4
- Adv. Shrimp Squats: 2/2, 2/2, 2/2 (L/R)
- Half Lay Front Lever Negatives: 3, 3, 3
- Adv. Tuck Planche Push-ups: 2, 1, 1, 1, 1, 1, 1
- Crucifix Rollout Lowest Hold: 7s, 5s, 4s
- Crucifix Rollout Partials: 3, 3, 3
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sun Jul 14, 2013 5:10 pm

Yesterday:

13/07/13

- power cleans: no pr :( 
- atg front squats: 80 kg pr
- l-sit no-fg muscle-ups: 1, 2, 1, 1, 1, 1, 1
- supinated db curls @ 2 x 17.5 kg: 10, 8, 6, 4
- db curls @ 2 x 17.5 kg: 8, 6, 6, 4
- db hammer curls @ 2 x 17.5 kg: 6, 5, 4, 4
- db curls @ 12.5 kg: 20
- 27.5 kg overhead db extensions: 12, 10, 6, 6, 6

I literally ate till I puked that day, I was looking deflated for a few days so I wanted to reload with carbs. I ate a 2000 calorie meal, a crapload of raviolis with tomato sauce, some orange juice and a few cookies. I felt like absolute crap after that meal, and a few minutes later I suddenly vomited. I could not stop it. (maybe the orange juice was the cause of all this)

That's the last time I do something stupid like that. :facepalm:
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sun Jul 14, 2013 5:22 pm

Today:

14/07/13

- adv. tuck planche push-ups: 1, 1, 1, 1, 1, 1
- half lay front lever: 1s, 1s, 1s, 1s, 2s
- almost 3 hours of football, been 3 weeks ago since I footballed so it was heavy

Didn't work out friday, I helped someone move furniture and I was home too late.

I GOTTA GET ALL MY GOALS!!! 2 weeks left.. :think:

:sparta: :sparta: :sparta:
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Sun Jul 14, 2013 11:42 pm

Iliander wrote:That's the last time I do something stupid like that. :facepalm:

Live and learn... sometimes the hard way. But at least you learned from it. ;)
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Jul 17, 2013 6:17 pm

16/07/13

- clean pulls @ 90 kg: 5, 5, 5
- l-sit no-fg muscle-ups: 1, 1, 1
- adv. tuck planche push-ups: 1
- working on half lay front lever
- working on crucifix rollout
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Jul 17, 2013 6:17 pm

17/07/13

- power cleans & atg front squats: no pr... :mad: for some reason the power clean is in a serious plateau, I'm sure I could've done at least 82.5 kg atg front squat or more but I couldn't clean it anymore after trying to get a clean pr many times. I think I'm gonna start doing hang cleans to break through the plateau.
- full russian leg curls: 1, 1, 1, 1
- full handstand push-ups: 1, 1, 1
- one arm dips with straight arm wall assistance: 8/8, 6/6, 6/6 (L/R)
- chest-to-bar pull-ups: 7, 5, 3, 3, 1, 3
- db overhead extensions @ 32.5 kg: 6, 6, 6, 6, 6, 6, 6, 6
- db overhead extensions @ 22.5 kg: 25, 20
- db supinated curls @ 2 x 17.5 kg: 8, 8, 8
- db curls @ 2 x 17.5 kg: 8, 7, 6
- db hammer curls @ 2 x 17.5 kg: 8, 7, 6
- db curls @ 2 x 12.5 kg: 30
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Wed Jul 17, 2013 6:18 pm

lol I posted the 17/07/13 without posting the 16/07/13 first... fixed now.

I didn't work out 15/07/13 because I had a headache and couldn't sleep the night before, so I was very tired, sore and weak the next day. because of the 3 hours football...
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Thu Jul 18, 2013 5:20 pm

18/07/13

Crucifix Rollout lowest hold: 8s, 6s, had to stop here because my right elbow was hurting.
then some muscle-ups, front lever work, planche work. couldn't do a russian leg curl today.

slept like crap again, my sleep is rally bad lately...
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Thu Jul 18, 2013 11:34 pm

Do you go to bed early?
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Fri Jul 19, 2013 7:28 am

Dave wrote:Do you go to bed early?
I try to, but I always get hungry when I'm supposed to go sleep so I end up sleeping way too late. :roll: My metabolism is too fast when the weather is sunny...
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Fri Jul 19, 2013 9:26 am

I think you'd be better off sleeping instead of eating. That said, I also have the same problem and usually end up staying up instead. Probably why I'm still skinny... :doh: 
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Fatman on Fri Jul 19, 2013 10:31 am

Dave wrote:I think you'd be better off sleeping instead of eating.

It is my unscientific opinion that extra sleep has the same muscle / strength building effect as a low dose of (weak) steroids. Melts fat off like nothing else in existence too. I often wonder whether the global obesity epidemic has more to do with people being sleep deprived and over-caffeinated than with the crap they stuff into their pieholes.

Now if I could only average a few hours over my usual 6-7 per night...
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by itlives on Fri Jul 19, 2013 12:26 pm

Fatman wrote:
Dave wrote:I think you'd be better off sleeping instead of eating.

It is my unscientific opinion that extra sleep has the same muscle / strength building effect as a low dose of (weak) steroids. Melts fat off like nothing else in existence too. I often wonder whether the global obesity epidemic has more to do with people being sleep deprived and over-caffeinated than with the crap they stuff into their pieholes.

Now if I could only average a few hours over my usual 6-7 per night...

That ^ I could not agree more
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Fri Jul 19, 2013 5:00 pm

19/07/13

- l-sit no-fg muscle-ups: 1, 1
- half lay front lever: 1s, 1s, 1s, 1s, 1s, 1s, 1s, 1s, <1s, <1s
- adv. tuck planche push-ups: 1, 1, 1, 2, 1, 1, 1, 1, 1, 1
- close grip muscle-up transitions without leaning on bar: 1
- decline diamond push-ups (feet on tall chair): 70
- full russian leg curls: 3, 2, 1
- crucifix rollout partials as far as possible: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 I'm getting pretty freaking close to a full rom with concentric
- atg jump pistol squats: 5/5, 4/4, 3/3 (L/R) right leg can do a lot more but I don't wanna increase the imbalance
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sat Aug 17, 2013 2:05 pm

I somehow stopped posting workouts here... not sure how that happened. :think: 

I will start posting again.

A lot of things changed, I stopped working with deadlines concerning my goals since it's simply unpredictable. I am also redesigning my routine. I'll probably do all the levers 6 days a week because front lever still progresses a lot slower than everything else. I started working on human flag (still at tuck lol) and back lever (can hold it for a few seconds). I just started doing weighted pull-ups and dips again, they're still sort of "weak" now, but it is exactly what I need now. Aiming for a 50 kg pull-up and 80 kg dip.

I injured the upper part of my right erector again, this time with windshield wipers... and then again when deadlifting. :facepalm: So I couldn't continue with power cleans and front squats. Hopefully I can start doing power cleans and front squats next week again.

Today's workout:

17/08/13:

- Russian Leg Curls: 1
- Russian Leg Curls + 2 kg: 2
- Russian Leg Curls + 4 kg: 1
- Russian Leg Curls: 1, 1
- Walking Lunges + 60 kg: 10es, 6es, 6es, 5es, 5es, 4es, 4es
- ATG Squat Jumps (as high as possible): 3, 3, 3, 3, 3


Last edited by Iliander on Sat Aug 17, 2013 2:21 pm; edited 1 time in total
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Black. on Sat Aug 17, 2013 2:16 pm

I've been wondering where have you been.
Good luck!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sat Aug 17, 2013 2:21 pm

Black. wrote:I've been wondering where have you been.
Good luck!
Thanks Black!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sat Aug 17, 2013 3:11 pm

This is how I'm gonna do it:

mon - levers + muscle-ups + hspus + crucifix
tue - levers + dips + pull-ups + arms isolation
wed - levers + legs
thu - levers + muscle-ups + hspus + crucifix
fri - levers + dips + pull-ups + arms isolation
sat - levers + legs
sun - football
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Rastaman on Sat Aug 17, 2013 7:27 pm

Hey mate, good to see you around here again!

I know how frustrating back injuries can be, especially recurring ones.  When you think your ready to start working the front squats and power cleans again... give it another couple of weeks to make sure.

Looks like a solid plan.
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Dave on Sun Aug 18, 2013 12:38 am

Rastaman's advice is good. I know because I did the opposite and worked up to a not so heavy high bar squat about 5 days after injuring my back on a 420 DL attempt. Seriously give it longer than you think you need.
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by johnnyD on Sun Aug 18, 2013 5:43 am

^ what they say, and the windshield wipers are an advanced exercise, I would consider working progressive exercises up to them.
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sun Aug 18, 2013 6:27 am

Rastaman wrote:Hey mate, good to see you around here again!
Thanks Rasta!

Rastaman wrote:I know how frustrating back injuries can be, especially recurring ones.  When you think your ready to start working the front squats and power cleans again... give it another couple of weeks to make sure.

Looks like a solid plan.
Dave wrote:Rastaman's advice is good. I know because I did the opposite and worked up to a not so heavy high bar squat about 5 days after injuring my back on a 420 DL attempt. Seriously give it longer than you think you need.
Hm, alright then... I thought of working them back into my routine slowly with relatively easy weight to not force anything, but I'll follow the advice.

johnnyD wrote:^ what they say, and the windshield wipers are an advanced exercise, I would consider working progressive exercises up to them.
Well it wasn't a strength issue, if I remember correctly I did about 8 each side and started feeling a lot of pain in my back after that set. But yeah, I may have to start doing some kind of back extension to isolate and strengthen the muscle I injured.
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Avocadoshake on Sun Aug 18, 2013 2:49 pm

Iliander wrote:forgot about russian leg curl lol, just did it:

- russian leg curl: 1 attempt followed by 1 slow negative done 5 times

gotten closer to a full rep again. :)
Did you consider a body curl, to build up strength?
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sun Aug 18, 2013 2:57 pm

That looks like a cool exercise.

In case you don't know, I already got the full russian leg curl. Just saying considering you quoted an old post of mine where I was still doing negatives...
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Avocadoshake on Sun Aug 18, 2013 3:59 pm

Yes, I quoted an old post, but wasn't referring to the negatives in particular. I just saw the exercise a few days ago and thought about your curls.

I simply took the first post where you mentioned the leg curl and quoted it.
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Sun Aug 18, 2013 6:34 pm

Avocadoshake wrote:Yes, I quoted an old post, but wasn't referring to the negatives in particular. I just saw the exercise a few days ago and thought about your curls.

I simply took the first post where you mentioned the leg curl and quoted it.
Oh, ok.

Thanks for the vid btw, the exercise will allow me to increase the volume for the RLCs! :idea::up: 

———

Also, if anyone wonders what happened to my goals, I'll explain:

"10s crucifix rollout lowest hold" - I've been focusing more on the ability to crucifix back out of the horizontal position to complete the rep. I reached 9 sec, maybe I can do 10 sec now I haven't tested yet.

"5 no-fg muscle-ups" - I didn't get above 3 reps for some reason, however I did do 5 sets of 2 so I can probably do 4 reps. I got a rep with 5 kg now which is a milestone for me. Maybe I CAN do 5 reps now considering I did one with 5 kg... but I like to do the weighted ones lol.

"5 adv. tuck planche push-ups" - I have been working on exactly that. I got 5 reps but missed the deadline. It was only 4 at the deadline.

"10s half lay front lever" - lol... injuring my back also delayed the front lever. Front lever is still crap for some reason.

"15 chest-to-bar pull-ups" - I started hating these... They also decreased my ability to do normal pull-ups... I don't recommend these at all, unless you keep doing normal pull-ups as well.

"10/10 one arm dips with straight arm wall assistance" - I got to around 8 long before the deadline but unfortunately I had to discontinue them because of a sharp pain in the elbow of the straight arm. Sometimes the shoulder of the pushing arm hurt as well.

"3 full handstand push-ups" - Well, this was a ridiculously difficult goal considering I wasn't able to do 1 rep yet. Foolish decision lol... I think only reached 1.

"90 kg power clean" - Eventually power clean was decreasing and I felt burnt out at this exercise... and then I injured my back.

"90 kg atg front squat" - ^same as above...

So yeah just been doing what feels right. The goals limited me.


Last edited by Iliander on Mon Aug 19, 2013 5:47 pm; edited 1 time in total
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by TheMasterKey on Sun Aug 18, 2013 7:01 pm

Good to see you back!
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

Post by Iliander on Mon Aug 19, 2013 6:45 am

TheMasterKey wrote:Good to see you back!
Thanks TMK!

Forgot to post yesterday's "workout":

18/08/13

- 1.5 hours of football.
- some muscle-ups. did muscle-ups the day before that as well... hopefully it won't decrease my muscle-ups today. :toothy: 
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Re: Workout 2013 PART 2! Preparing for a STRONG 2014...

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