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Log of Something New

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Re: Log of Something New

Post by johnnyD on Fri Mar 01, 2013 5:46 pm

As far as I can see the Fighter Pullup Program is by Pavel as well !!! Hard working guy, between all these techniques something has to work :-)

I did start with a density program although I didn't realise it was called that where I did 30 dips, 30 pull ups and 60 press ups as quick as I could. I will go back to that another time but I felt it was too intense to do it frequently and wanted to find something that would prove more effective for my goals.
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Re: Log of Something New

Post by johnnyD on Sat Mar 02, 2013 5:03 pm

So day2 did :
Set 1 : 5 Ring dips, 5 pull ups, 10 press ups, 60s plank
Set 2 : 4 Ring dips, 4 pull ups, 8 press ups, 60s plank
Set 3 : 3 Ring dips, 3 pull ups, 6 press ups, 60s plank
Set 4 : 2 Ring dips, 2 pull ups, 4 press ups, 30s plank
Set 5 : 2 Ring dips, 2 pull ups, 4 press ups 30s plank

No further work today as it a rest day......ok maybe some mobility leg work.
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Re: Log of Something New

Post by Journeyman on Sat Mar 02, 2013 5:05 pm

Yeah density would be max strict pullups in 10 or 20 minutes. There's a good method involving triples with 10s rest too. Do a set of 3, rest 10 seconds, and keep going until you can do only 2 reps. Then rest 20 seconds and keep going until you can only do 2 reps again. Then start doing triples again with 30s rest, etc. etc. until you've been going for 10-15 minutes.

I never got anything out of ladders. The pyramid program, skipping rungs, got me from 16 to 20 reps for the first time.
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Re: Log of Something New

Post by johnnyD on Sat Mar 02, 2013 5:27 pm

I am going to see where this leads me over the next month, also bear in mind i am doing ring dips and press ups at the same time.
All these methods seems to be based on getting the numbers up which then drags the max rep numbers up. That seemed to be the case for most people who took part in the September pull up challenge.
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Re: Log of Something New

Post by johnnyD on Thu Mar 07, 2013 4:17 pm

Played football 2 days ago, calf still improving. Still tentative about going all out at 100% but getting there, still have a lump in the calf which I prod and knead when I get the chance.

So up to day 7 on the fighter pull up(and ring dips and press up) program and going well, felt the benefit of a rest day on day 6. Today day 7 went well.
Started with a warm up then into the pull ups/dips/press ups :
6/6/12. 5/5/10. 4/4/8. 3/3/6. 2/2/4.
Done some stretching, squats, calf raises in between sets.

Finished with conditioning work, 5 circuits in 45/15 split with 1-2 min break between circuits
1. jump rope
2. slam ball 15kg
3. Bench jump from toe touching start ( the hardest of all 5 !!!!!!)
4. burpee
5. kettlebell swing 12kg

Duration : 55.42
Av HR/Max HR 147/163
Cals 814


Last edited by johnnyD on Thu Mar 07, 2013 4:21 pm; edited 1 time in total (Reason for editing : clarity)
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Re: Log of Something New

Post by johnnyD on Sat Mar 09, 2013 1:54 pm

Set 1 : 6 Ring dips, 6 pull ups, 12 press ups
12 calf raises on right. 12 reverse lunge on left.
Set 2 : 5 Ring dips, 5 pull ups, 10 press ups
12 calf raises on right. 12 reverse lunge on left.
Set 3 : 4 Ring dips, 4 pull ups, 8 press ups
12 calf raises on right. 12 reverse lunge on left.
Set 4 : 4 Ring dips, 4 pull ups, 8 press ups
8 block raises on right x2
Set 5 : 3 Ring dips, 3 pull ups, 6 press ups

** going to cut back on the press ups as I am right at the limit, grinding out the last few which is not the idea of the gtg ! I am am going to do +2 of the dips/pull ups for now.

Did a few sets of sissy squats yesterday.....my back hasn't felt better in a long time, they seem like a standing bridge!!


Last edited by johnnyD on Sat Mar 09, 2013 1:58 pm; edited 1 time in total (Reason for editing : detail)
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Re: Log of Something New

Post by CheesedogTheFirst on Sat Mar 09, 2013 10:02 pm

Great workout!
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Re: Log of Something New

Post by johnnyD on Tue Mar 12, 2013 9:04 pm

Thanks Cheesedog !
On 10th went for a run
3 mile in 24.17 followed by sprints and drills for another 20 mins.
Then took dog for 2 hour walk about 6 miles.
Totals
Duration : 2.45.00
Cals 1772

Today did :
Set 1 : 6 Ring dips, 6 pull ups, 8 press ups
12 calf raises on right (6onL)12 reverse lunge on left.
Set 2 : 6 Ring dips, 6 pull ups, 8 press ups
12 calf raises on right (6onL). 12 reverse lunge on left.
Set 3 : 5 Ring dips, 5 pull ups, 7 press ups
12 calf raises on right (6onL). 12 reverse lunge on left.
Set 4 : 4 Ring dips, 4 pull ups, 6 press ups
6 knee raises on right with 25kg block x2
Set 5 : 3 Ring dips, 3 pull ups, 5 press ups

Getting the numbers up, changed press up ratio from 2:1 to just +2.
Workout took about 18 mins, did first thing in morning after a few stretches.

Played football (soccer) tonight, pretty achy but everything still seems in working order.
Duration : 73.25
Av HR/Max HR 141/175
Cals 976
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Re: Log of Something New

Post by johnnyD on Thu Mar 14, 2013 5:51 pm

Fighter Program for Dips/pulls and press ups still on track

Set 1 : 7 Ring dips, 7 pull ups, 9 press ups
12 calf raises 12 reverse lunge on left.

Set 2 : 6 Ring dips, 6 pull ups, 8 press ups
12 calf raises. 12 reverse lunge on left.

Set 3 : 5 Ring dips, 5 pull ups, 7 press ups
12 calf raises. 12 reverse lunge on left.

Set 4 : 4 Ring dips, 4 pull ups, 6 press ups
6 block raises (25kg) on right x2

Set 5 : 3 Ring dips, 3 pull ups, 5 press ups

Followed by

4 Sets of :
Burpees x 8
12kg Kettlebell swings x 8
Jump Rope 80 turns
25kg Barbell snatch x 8
15kg slam ball slam x 8
Deck Squat x 8
touch toes and jump onto chair x 8
15kg slam ball vertical throw x 8

1 set of :
Burpees x 8
12kg Kettlebell swings x 16
Jump Rope 160 turns
25kg Barbell snatch x 8
15kg slam ball slam x 16
touch toes and jump onto chair x 8
15kg slam ball vertical throw x 8

Duration : 56.24
Av HR/Max HR 133/170
Cals 742

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Re: Log of Something New

Post by itlives on Thu Mar 14, 2013 7:59 pm

Very good workout JD!

What is "touch toes and jump on chair"
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Re: Log of Something New

Post by johnnyD on Thu Mar 14, 2013 8:14 pm

Its a like a frog squat where I start standing up in front of a sturdy garden chair, touch my toes and jump onto the chair and back off and start again. I have found the lower the platform the more it gets your quads as you are doing them quicker possibly ? Gets the lactic acid flowing !!
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Re: Log of Something New

Post by itlives on Thu Mar 14, 2013 8:20 pm

Are you trying to keep the frog squat position everytime you land?
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Re: Log of Something New

Post by johnnyD on Thu Mar 14, 2013 8:31 pm

its just a reference position so I know where I am at, and doing it consistently.
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Re: Log of Something New

Post by johnnyD on Fri Mar 22, 2013 6:05 pm

So continuing the fighter program haven't posted every workout every day but up to day 20 of my modified regime and going pretty well.

Set 1 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 12 Reverse lunge on left
Jump Rope for 2 minutes
Set 2 :
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
9 press ups, 12 Reverse lunge on left
12 Bicycle crunch, 6 lying perpendicular leg raise
Set 3
6 Ring dips, 12 Calf raise right, 6 calf raise left
6 pull ups, 12 Calf raise right, 6 calf raise left
8 press ups, 10 box squats on left
jump rope for 2 minutes
Set 4
5 ring dips, 8 block raise (25kg) on right
5 pull ups 8 block raise (25kg) on right
7 press ups
12 Bicycle crunch, 6 lying perpendicular leg raise
Set 5
5 ring dips, 8 block raise (25kg) on right
5 pull ups 8 block raise (25kg) on right
7 press ups
Jump rope for 3 minutes

Finished off with 10 minutes of 12kg kettlebell swings interval style 45/15 sec split.

Duration : 40.47
Av HR/Max HR 125/178
Cals 502

An hour later done a bit more :
Straight arm tuck drops 5
Leg raise on ladder 5
Straight arm sternum pull 5
Tuck Planche on rings 5


Last edited by johnnyD on Fri Mar 22, 2013 6:07 pm; edited 1 time in total (Reason for editing : clarity)
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Re: Log of Something New

Post by alexander_a on Fri Mar 22, 2013 8:19 pm

OH THE VOLUME!

Is your body adapting well to the ever increasing work load?

I'm guessing some good old muscle can be built using your approach, right?

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Re: Log of Something New

Post by johnnyD on Sat Mar 23, 2013 1:33 pm

Yeah, it must be as I have doubled the volume since I started, it doesn't feel any easier/harder.
The objective isn't necessarily to build muscle but to increase strength and increase the volume. I have not recorded any weight change yet, if I wanted to build muscle I would probably follow a different program but I have only been doing this for 3 weeks now so it its a bit early to say.
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Re: Log of Something New

Post by itlives on Sat Mar 23, 2013 1:35 pm

X2 on the volume. Volume + great work!!
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Re: Log of Something New

Post by johnnyD on Sat Mar 23, 2013 2:32 pm

Cheers Mike, this GTG method seems to work, and it also keeps me doing something pretty much every day too.

So today I did and I really did not want to do it as I felt pretty tired from yesterday and its snowing and just 1c (34f) ..... though very warm now !!

Set 1 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 2 :
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
9 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 3
6 Ring dips, 12 Calf raise right, 6 calf raise left
6 pull ups, 12 Calf raise right, 6 calf raise left
8 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 4
6 ring dips, 8 block raise (25kg) on right leg
6 pull ups 8 block raise (25kg) on right leg
8 press ups
12 overhead snatch and squat with dowel rod
Set 5
5 ring dips, 6 block raise (25kg) on right
5 pull ups 6 block raise (25kg) on right
7 press ups
12 overhead snatch and squat with dowel rod

Duration : 26.57
Av HR/Max HR 123/158
Cals 327
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Re: Log of Something New

Post by alexander_a on Sat Mar 23, 2013 3:01 pm

Yah, its good to increase work capacity like that! I read from a gymnastics coach that a great method for steady progress is to cycle back n forth between max strength and then use that power for increasing volume and really establish those strength gains in tendons, muscle mass and technique!

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Re: Log of Something New

Post by johnnyD on Sun Mar 24, 2013 5:24 pm

Alexander, I feel that my shoulders and elbows are better for the gradual increase. I will see what my max on the dips, pull ups and press ups are in a couple of weeks time when this program has completed.
So on to today, its still cold here 0c/32f but I don't, feel quite as tired as yesterday despite a 2 hour dog walk earlier with lots of stick throwing and air squats to fill the void of waiting for said dog to return the stick.
Set 1 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 2 :
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
9 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 3
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
7 press ups, 10 box squats on left
30 x kettlebell (12kg) swings
Set 4
6 ring dips, 8 block raise (25kg) on right leg
6 pull ups 8 block raise (25kg) on right leg
8 press ups
30 x kettlebell (12kg) swings
Set 5
5 ring dips, 6 block raise (25kg) on right
5 pull ups 6 block raise (25kg) on right
7 press ups
25 x kettlebell (12kg) swings x 2

Duration 30.17
Av HR/Max HR 127/158
Cals 381



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Re: Log of Something New

Post by Rix on Sun Mar 24, 2013 5:28 pm

Nice work here ! Are ring dips harder than normal dips?
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Re: Log of Something New

Post by johnnyD on Sun Mar 24, 2013 5:58 pm

yeah they are, it's all to do with stability. The first time I got on them I could hardly stay on them even though I had been doing them reasonably well on a stable platform. You can make it harder or easier depending on your hand positioning and how close they are to your body. They are a great way to build strength. I picked mine up for about £21 off ebay with adjustable straps and plastic rings. Easy to hang and adjust too so you can put them anywhere you can hang them.
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Re: Log of Something New

Post by Rix on Sun Mar 24, 2013 6:11 pm

Yeah I thought so, build some beasty stabilisation with rings. Yeah they only 30 on amazon and 50 for wooden rings. I'm gonna build my pull up station like yours next month :). You ever do l sits on them or upside down shrugs?
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Re: Log of Something New

Post by johnnyD on Sun Mar 24, 2013 6:32 pm

I can't do l sits on the rings although I can do them off the floor !! I don't think it is anything to do with the rings more to do with lifting the legs 90 degrees, and I can do the upside down shrugs which is not too difficult, I am using the upside down position at the moment as a starting point to get to a tuck lever hold, ie I let myself down slowly while keeping my arms straight....killer on the triceps
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Re: Log of Something New

Post by Rix on Sun Mar 24, 2013 6:37 pm

Sounds like hard work. Hopefully I'll know/understand soon!! I bet handstand work on rings would kill traps/tris/shoulderss.
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Re: Log of Something New

Post by johnnyD on Sun Mar 24, 2013 6:59 pm

It is hard work but a great toy too !! I haven't tried any handstand work on the rings, but I am looking to start some soon but not on the rings until I get a feel for it on terra firma :)
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Re: Log of Something New

Post by Rix on Sun Mar 24, 2013 7:04 pm

Hahaha yeah that's what I'm doing at the moment. Hard on the elbows and wrists. I recommend warming up the wrists thoroughly and maybe some elbow supports. Amazon got some cheap.
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Re: Log of Something New

Post by johnnyD on Tue Mar 26, 2013 9:19 pm

Earlier today carried on the GTG session :

Set 1 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 2 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 10 box squats on left
30 x kettlebell (12kg) swings
Set 3
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
7 press ups, 12 reverse lunge on left
30 x kettlebell (12kg) swings
Set 4
6 ring dips, 6 block raise (25kg) on right leg
6 pull ups 6 block raise (25kg) on right leg
8 press ups, 10 box squats on left
30 x kettlebell (12kg) swings
Set 5
5 ring dips, 6 block raise (25kg) on right
5 pull ups 6 block raise (25kg) on right
7 press ups

Duration 27:45

Tonight played an aching game of football..
Duration : 63.04
Av HR/Max HR 148/178
Cals 945

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Re: Log of Something New

Post by TheMasterKey on Tue Mar 26, 2013 9:32 pm

That's a lot of activity!
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Re: Log of Something New

Post by johnnyD on Wed Mar 27, 2013 6:11 pm

Yeah .... I'm feeling it today, lucky its my rest day !!
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Re: Log of Something New

Post by itlives on Wed Mar 27, 2013 7:54 pm

It would have been a rest day for me even it wasn't!

Good work!
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Re: Log of Something New

Post by johnnyD on Thu Mar 28, 2013 6:15 pm

Cheers Mike, I needed the day off and so back to work .... :pushup1:

Back on the Dip, pull up and push up GTG circuit :
Set 1 :
9 Ring dips, 12 Calf raise right, 6 calf raise left
9 pull ups, 12 Calf raise right, 6 calf raise left
11 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 2 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 10 box squats on left
30 x kettlebell (12kg) swings
Set 3
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
7 press ups, 12 reverse lunge on left
30 x kettlebell (12kg) swings
Set 4
6 ring dips, 6 block raise (25kg) on right leg
6 pull ups 6 block raise (25kg) on right leg
8 press ups, 10 box squats on left
30 x kettlebell (12kg) swings
Set 5
5 ring dips, 6 block raise (25kg) on right leg
5 pull ups 6 block raise (25kg) on right leg
7 press ups
30 kettlebell (12kg) swings

Duration 29.54
Av HR 128
Cals 375

10 press ups 15 minutes later to get the press up numbers up

I feel my shoulders, and elbows are benefiting from this work, the strength is increasing, also my weaker right calf and the weakness in my left hip/thigh and right quads are also getting better which I can only put down to consistency and not working to failure.

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Re: Log of Something New

Post by johnnyD on Fri Mar 29, 2013 5:02 pm

Set 1 :
9 Ring dips, 12 Calf raise right, 6 calf raise left
9 pull ups, 12 Calf raise right, 6 calf raise left
11 press ups, 12 Reverse lunge on left
20 x kettlebell (12kg) swings
Set 2 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 10 step ups on left
15 overhead snatch and squat with null weight
Set 3
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
9 press ups, 12 reverse lunge on left
20 x kettlebell (12kg) swings
Set 4
6 ring dips, 6 block raise (25kg) on right leg
6 pull ups 6 block raise (25kg) on right leg
8 press ups, 10 step ups on left
15 overhead snatch and squat with null weight
Set 5
6 ring dips, 6 block raise (25kg) on right
6 pull ups 6 block raise (25kg) on right
8 press ups
20 kettlebell (12kg) swings

Jump rope for 10 mins

Duration 40:26
Av HR 131
Cals. 527

10 press ups
5 tuck drops
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Re: Log of Something New

Post by Avocadoshake on Fri Mar 29, 2013 6:13 pm

[You must be registered and logged in to see this image.]
Tuck Drops??? :confused1:
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Re: Log of Something New

Post by johnnyD on Fri Mar 29, 2013 6:31 pm

Haha....yes please !!
I invert myself on a pull up bar and come down slowly through the tuck position until I am hanging and then pull myself up and do it again, keeping my arms straight. I am working towards a front lever hopefully.
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Re: Log of Something New

Post by johnnyD on Sun Mar 31, 2013 4:53 pm

Took the dog out for a walk, decided to be active so did lots of moving around, jumping, squatting, throwing, hanging & running : fast, slow, sideways, backwards, long strides, short strides, mixing it up as much as I could think of....I was knackered, the dog fell over when we got home, that was about 2 hours worth.

Went to a family do with lots of food....

Then got home feeling reasonably fresh and churned out another Grind the Groove Session.....
Set 1 :
9 Ring dips, 12 Calf raise right, 6 calf raise left
9 pull ups, 12 Calf raise right, 6 calf raise left
11 press ups, 12 Reverse lunge on left
30 x kettlebell (12kg) swings
Set 2 :
8 Ring dips, 12 Calf raise right, 6 calf raise left
8 pull ups, 12 Calf raise right, 6 calf raise left
10 press ups, 10 box squats on left
15 overhead snatch with null weight (practice form)
Set 3
7 Ring dips, 12 Calf raise right, 6 calf raise left
7 pull ups, 12 Calf raise right, 6 calf raise left
9 press ups, 12 reverse lunge on left
30 x kettlebell (12kg) swings
Set 4
7 ring dips, 6 block raise (25kg) on right leg
7 pull ups 6 block raise (25kg) on right leg
9 press ups, 10 box squats on left
15 overhead snatch with null weight (practice form)
Set 5
6 ring dips, 6 block raise (25kg) on right leg
6 pull ups 6 block raise (25kg) on right leg
8 press ups
30 kettlebell (12kg) swings

Duration 28:03

My kettlebell swinging is coming on. I watched a Dan John video on that internet and picked a few great tips which has really helped.
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Re: Log of Something New

Post by Iliander on Sun Mar 31, 2013 5:53 pm

Nice volume man. Great work.
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Re: Log of Something New

Post by johnnyD on Tue Apr 02, 2013 7:05 pm

Thanks Iliander.... I think i have greased that groove for now, I am going to stop that program. I have been on it for a month and am hitting a bit of a wall. I am going to check my PR's tomorrow after 3 days rest on the 3 exercises and see what that yields. I haven't quite worked out the next program but it may be a density style or I may base it on the 50pullup program.
I have joined in on the plank challenge and that will be good for a laugh !!

Tonight I played football for 80 minutes, I tried to keep up the intensity. I got a slight twinge in the calf a couple of times towards the end but fortunately that is still holding out.
I will ache tomorrow.

Duration 1:20:17
Av HR 153
Cals 1250
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Re: Log of Something New

Post by Avocadoshake on Wed Apr 03, 2013 3:38 am

How about compression socks? Tried some yesterday for the second half of the day. Feels a bit strange at first, but then really good. I'm on my feet pretty much.
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Re: Log of Something New

Post by johnnyD on Wed Apr 03, 2013 5:07 pm

Avo, I don't feel any pain or restrictions in movements, just this lump in the muscle and a bit of a crampy feeling after about 45 minutes of lots of running around.

How did they affect you ?
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Re: Log of Something New

Post by johnnyD on Wed Apr 03, 2013 5:09 pm

So after a month my PR's are :

Pull Ups: 13
Ring Dips : 13
Press Ups : 30

Pull ups done on rings from dead hang to chest touching thumbs.
Wasn't particularly happy with the pull ups as I have been GTG for a month and started out with a PR of 10.(same with the dips as well)
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Re: Log of Something New

Post by Avocadoshake on Wed Apr 03, 2013 5:24 pm

johnnyD wrote:
How did they affect you ?

If you mean the socks, they're good. I feel more "springy", feet and legs feel fresher. I move around a lot, so that's an overall improvement of well being.
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Re: Log of Something New

Post by Rastaman on Wed Apr 03, 2013 5:44 pm

johnnyD wrote:So after a month my PR's are :

Pull Ups: 13
Ring Dips : 13
Press Ups : 30

Pull ups done on rings from dead hang to chest touching thumbs.
Wasn't particularly happy with the pull ups as I have been GTG for a month and started out with a PR of 10.(same with the dips as well)

An increase of 3 Pull-up Reps in a month is still pretty good going! Especially when working the volume of other exercise at the same time.

You've got some great training ideas and goals here mate... Barbarian before you know it!

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Re: Log of Something New

Post by johnnyD on Wed Apr 03, 2013 6:45 pm

Thanks Rastaman, It is still progress after all and in perspective better than I made in the first two months of the year. So onwards and pull upwards :)
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Re: Log of Something New

Post by alexander_a on Wed Apr 03, 2013 6:45 pm

I agree, if you'd ad reps like that every month to basic exercises, sky would be the limit!

I think you should be really happy with a 30% increase in strict ring pullups, mate :D

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Re: Log of Something New

Post by johnnyD on Wed Apr 03, 2013 7:01 pm

Cheers Alexander, I guess I wasn't really sure what to expect and on reflection and through the words of encouragement I have had, I have to admit it is a good thing.
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Re: Log of Something New

Post by johnnyD on Thu Apr 04, 2013 10:15 am

And so to check progress in another way I repeated an exercise I did back at the beginning of the year which was 30 dips, 30 pull ups and 60 press ups.

Previously back in January I did :
1. 30 ring dips - 4:36
2. 30 pull ups - 8:43
3. 60 press ups - 5:51
So total not including rest 19:10
Total including rest 29:17

Today I did (in this order)
1. 30 pull ups - 6:05
2. 30 ring dips - 4:21
3. 60 press ups - 7:51
So total not including rest 18:17
Total including rest 21:53

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Re: Log of Something New

Post by johnnyD on Sat Apr 06, 2013 8:34 pm

Friday I started a program of 3 sets of ascending pyramids 3 times a week for the pull ups, ring dips and press ups. I am going to aim for good form as I believe this will lay the foundation for the muscle ups too. I am going a lot deeper on the dips so my numbers will struggle to match my pull up numbers
I completed 2 sets on Friday as work and a cautious approach took precedence.
Pull up/dip/press up
Set 1
1-1-2
2-2-4
3-3-6
4-4-8
5-2-8
6-0-0
Total 21-12-28

Set 2
1-1-2
2-2-4
3-3-6
4-3-8
5-2-8
6-2-5
Total 21-13-33

Had a running session today, which involved a 3 mile run in 22:54 which was my first run in about a month and a quicker time (24:17). Go figure !! Followed by a little stretching then into 8x70m sprints. 14x20m sprints from a lying start, then freestyle jumping, hopping and bounding.
Duration 1:07:16
Av HR 151
Cals 1034


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Re: Log of Something New

Post by Dave on Sat Apr 06, 2013 10:26 pm

Be careful on the depth of your dips, I've noticed that when I do them I go VERY low without even trying and sometimes (not recently, thank God) I can muck up my left shoulder for a couple/few days as a result.

Nice running. What are sprints from a lying start? You literally start lying on your back, get up and sprint?? If so, what is the desired training effect? Thanks.
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Re: Log of Something New

Post by johnnyD on Sun Apr 07, 2013 7:20 am

I'll take that on board Dave as Going down too deep on the dips is a concern as I am prone to doing some sort of injury in the shoulder area.

The sprints from a lying start are exactly that, I jog along, get down on my back and try to "explode" up in to a short sprint. I alternate the side that I go down and get up from, I can see I am slightly weaker on my left. The purpose is to develop strength and speed. Anything where you are going from the ground has got to be good for you i.e. burpee's. I find I am really blowing after doing a few of these.
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Re: Log of Something New

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