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Buckyx's quest for Strength

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Buckyx's quest for Strength

Post by Buckyx on Mon Nov 09, 2015 8:20 am

[You must be registered and logged in to see this link.] 21 month old

Bodyweight: 84kg

training since feb 2015(post injury) - some are after few months of training, some fresh
PRs:
Pull ups @ 85kg BW: 21
Pull ups @ 26kg: 6x4-5
Pull ups @ 50kg @ 78kg BW: 1

Chin ups @ 76kg BW: 25

Adv. tuck FL @ 77kg BW: 20+ sec
One leg FL @ 77kg BW: 10+ sec


Last edited by Buckyx on Wed Feb 15, 2017 8:45 am; edited 20 times in total
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Nov 09, 2015 8:21 am

good session to start a new log with

9.11.2015

--FSP-- (all around 30 sec, warm up)
90/90 Hollow hold: 1 set
Scapular hang: 1 set
tuck L-Sit: 1 set
Hollow plank: 1 set
wall Handstand: 1 set

A1 Pull ups @ BW/11/20/32/20/20kg: 5/4/3/2/4/4 .. 2:00 rest .. PR!
A2 Dips .....@ BW/11/20/32/20/20kg: 5/4/4/6/7/7 .. 2:00 rest .. PR! (did 30x8 in summer tho)

C1 5 HLLs, 3 HLLs from L, few windshields

D1 tuck FL rows: 6, 4 .. no rest
D2 straight bar Dips: 6, 6 .. short rest

L-Hang
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Mon Nov 09, 2015 8:55 am

Congrats on the PRs! I admire your consistency. Looking forward to following the new log.
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Nov 10, 2015 9:26 am

thanks! consistency is only thing that matters when other variables might be imperfect :)

10.11.2015
tuck L-Sit: 45-50 sec
wall Handstand: 35 sec
-maxouts

circuits, maybe 1:00 rests between each set
4x: 10 Back extensions + 10 Split squats + 10 RLLs + 10 ATG Squats
--knee felt really good and reps were almost smooth, still feels that sides are a bit unbalanced
--did various stuff as rest: tuck FL rows, diamonds, finger pull ups, tuck Ice cream makers, dips to tuck planche, russian dips negatives, dragon flags, tuck yewkis
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Nov 12, 2015 8:55 am

12.11.2015

--FSP--
90/90 Hollow hold: 2x30 sec
Scapular hang: 1x27 sec
Hollow plank: 45, 15 sec
tuck L-Sit: 3x20 sec
wall Handstand: 2x30 sec
Support: 40, 20 sec

few explosive pull ups, deep dips, DB OHP @ 12kg, diamonds

tuck Ice cream makers: 1x4
tuck yewkis: 1x3 - bad form, too weak still

dips to tuck planche: few

A1 BB OHP .....@ 30/40/50/50/50kg: 5, 5, 5, 5, 5 .. 2:00 rest
A2 Cable rows @ 35/50/65/65/65kg: 6, 5, 4, 4, 4 .. 2:00 rest
--did 2 pull ups immediatly before and after rows(almost all sets)
--10 Pull ups after last set


Last edited by Buckyx on Sat Nov 14, 2015 8:41 am; edited 1 time in total
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Nov 14, 2015 8:41 am

14.11.2015

Working bodyweight: 82kg

--FSP--
90/90 Hollow hold: 1x60 sec
Scapular hang: 15, 10 sec
tuck L-Sit: 40, 20 sec
Arch holds: 3x10 sec
wall Handstand: 35, 25 sec
Hollow plank: 40, 20 sec
Support: 2x30 sec

A1 Pull ups @ BW/5/5/5kg: 5, 10, 10, 9.5+1 .. 2:00 rest
A2 Dips ....@ 5/15/15/15kg: 5, 10, 10, 10 .. 2:00 rest (full ROM, bottom half weight rested on floor)

B1 Straddle dragon flags: 2x7, 5
B2 BB Curls @ 27kg: 2x6
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Nov 16, 2015 10:08 am

16.11.2015

--FSP--
90/90 Hollow hold: 1x60 sec
tuck FL hold(active scaps): 2x25-30 sec
tuck L-Sit: 3x25 sec
wall Handstand: 30, 25+5 sec
Hollow plank: 2x30 sec

A1 Pull ups @ BW/8/16/16/16kg: 5, 5, 5, 5, 5 .. 2:00 rest
A2 Dips .......@ 8/16/24/24/24kg: 5, 5, 5, 5, 5 .. 2:00 rest

B1 HLLs: 3x6 .. 2:00 rest
some side to side L-Hang + hold

15 diamonds + 10 inv. rows
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Nov 17, 2015 3:22 pm

17.11.2015

circuits x4 .. random short rests between, longer around end(active rest)
15 ATG Squats + 5 Back extensions + 4 Circling arch ups/extensions(idk name) + 8 Split squats @ 16kg + 10 RLLs

--between sets: explosive pull ups, deep single bar dips, tuck FL rows, deep p. bars dips, assisted one arm up chin ups, 16kg pull up static holds

finisher: 20 one leg calf raises each + 20 calf raises + 20 one leg calf raises @ 16kg each + 20 calf raises @ 20kg
- no rest between, just to equip vest
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Nov 19, 2015 8:57 am

19.11.2015

--FSP--
tuck FL hold: 2x25-30 sec
half L-Sit: 2x20-30 sec   (its called half, not tuck lol)
wall Handstand: 2x30 sec
Hollow plank: 2x25-30 sec

explosive BW chin ups & dips as warm up

A1 supported One arm chin ups: 3, 3, 3
A2 Dips .............@ 10/20/20kg: 6, 8, 9

B1.1 ...tuck Ice cream maker: 3, 3 .. 2:00 rest
B1.2 ................tuck FL rows: 6, 5 .. 2:00 rest
B2 DB OHP @ 16/18/20/22kg: 5, 5, 5, 5 .. 2:00 rest

C1 Cable rows @ 45kg: 12, 12
C2 Triceps extensions: 10, 10

elbow (tendons) plateau, will stay at this intensity till next year
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Thu Nov 19, 2015 6:02 pm

Buckyx wrote:

elbow (tendons) plateau, will stay at this intensity till next year
Are your elbows tweaked? or are you just trying to keep that from happening?
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Nov 20, 2015 8:05 am

Brahma Bill wrote:
Buckyx wrote:

elbow (tendons) plateau, will stay at this intensity till next year
Are your elbows tweaked? or are you just trying to keep that from happening?

they felt a bit sore after yesterdays session, also I had a tennis elbow injury in summer(or something similar)
1-2 months ago irritated them with heavy dips, they need some time to get stronger
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Nov 21, 2015 8:29 am

21.11.2015

--FSP--
90/90 Hollow hold: 1x60 sec
tuck FL hold: 1x25 sec
half L-Sit: 1x30 sec
Hollow plank: 1x30 sec
wall Handstand: 1x20 sec

few inverted rows + BB OHP @ 37kg x6

A1 ....high Pull ups: 3x8 .. 2:00 rest
A2 BB OHP @ 42kg: 3x8 .. 2:00 rest

B Dragon flags: 8 one leg extended, 3x5-7 Straddle
C Squats @ 15kg: 3x5, Split squats @ 15kg: 1x8
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Nov 23, 2015 9:16 am

23.11.2015
quite cold, snowed by the end

--FSP--
tuck FL hold: 2x30-35 sec
half L-Sit: 2x30 sec
wall Handstand: 2x30 sec
Hollow plank: 2x30 sec

A1 Explosive pull ups: 4x3 .. shorter rest (from deadstop, shoulders forward, just chest to bar mostly)
A2 deep Single bar dips: 4x4 .. shorter rest (no lean)

B1 Pull ups @ 10/16/16/16kg: 5, 5, 5, 5 .. 2:00 rest
B2 ......Dips @ 16/26/26/26kg: 5, 5, 5, 5 .. 2:00 rest

C 10 Pull ups + 10 Dips

D HLLs: 6, 6
+ L-Hang


Last edited by Buckyx on Mon Nov 23, 2015 1:47 pm; edited 2 times in total
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Mon Nov 23, 2015 9:56 am

Are you training outdoors?
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Nov 23, 2015 11:13 am

Brahma Bill wrote:Are you training outdoors?

yes I train in a local workout park twice a week, different thickness and width of bars there
exercises feel different but I guess thats a good thing
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Mon Nov 23, 2015 8:38 pm

Buckyx wrote:
Brahma Bill wrote:Are you training outdoors?

yes I train in a local workout park twice a week, different thickness and width of bars there
exercises feel different but I guess thats a good thing
Definitely a good thing. Sticking with it when it's starting to snow is pretty awesome. :zerk:
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Nov 25, 2015 9:31 am

it was snowing for a while only, temp around 0-2°C
getting acustomed to such weather, dont feel it much while working out :)
maybe not ideal for endurance stuff but thats not my goal atm

25.11.2015

circuits, x4, minimum or no rest between
13-15 ATG Squats + 4 Curl ups + 10 Split squats @ 16kg + 10 RLLs
-curl ups = back extensions with one verbetrae at a time focus

30 One-leg calf raises(each leg)  + 30 both legs calf raises

short rest

20 One-leg calf raises @ 16kg(each) + 30 both legs calf raises @ 16kg + 10 One-leg calf raises @ 16kg(each)
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Nov 26, 2015 9:03 am

26.11.2015
lower frequency..

--FSP--
tuck FL hold: 2x? sec .. got into something like adv. tuck FL with 90° bent knees for a while
One-leg L-Sit: 2x20 sec
wall Handstand: 2x30 sec .. 1 wall HeSPU as a part of 2nd hold, pause at bottom, effortless :D
Hollow plank: 1x30 sec

A1 supported OAC: 3x3 .. 1:30 rest (2nd arm on bar shoulder width, upper chest to bar + hold, weak grip)
A2 DB OHP @ 22kg: 3x5 .. 1:30 rest

B1 tuck FL rows: 5, 4
B2 Dragon flags: 5, 5

C1 Cable rows @ 55kg: 5, 6 .. 2:00 rest
C2 ..........Dips @ 20kg: 6, 6 .. 2:00 rest

D 25 Cables rows @ 40kg + 25 Diamonds (no arch + lean)
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Nov 28, 2015 9:03 am

28.11.2015
Arch hold: 2x? sec

A straddle Press headstand
-negatives: 2x3
-partial ROM: 2x4

B1 (ATG) Squats @ 15kg: 3x8
B2 ............Short bridges: 3x8-10

C1 Split squats @ 20kg: 4x9
C2 .................Back101: 2x10 (without arch holds)

D Biceps curls @ 3.5kg: 2x20
E French press @ 3.5kg: 2x15
F one arm BB hold @ 15kg: 1x20~ sec
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Nov 30, 2015 9:20 am

30.11.2015
rainy & wet bars

--FSP--
tuck FL hold: 2x? sec
One-leg L-Sit: 2x18-20 sec
wall Handstand: 2x? sec
Hollow plank: 2x30 sec (first set inclined cause light elbow pain after L-Sits -- jumped on bars with locked arms..)

A1 ...Explosive pull ups: 3x5 .. 1:30 rest (aggressive, less control, no deadstop)
A2 deep single bar Dips: 3x5 .. 1:30 rest

B1 Pull ups @ 5/10/16/16/16kg: 3, 3, 5, 5, 5 .. 2:00 rest (focus on being explosive)
B2.1 .............Dips @ 10/20/26kg: 5, 5, 5, .. 2:00 rest
B2.2 .................Push ups @ 16kg: 10, 10 .. 2:00 rest
-switched to push ups cause failed 4 dip eccentrics in a row (2x26, 22 & 16kg)

C 10 Pull ups + short rest + 15 Dips
D HLLs: 7, 6, 5: 2:00 rest
E 12 Inverted rows + 20 Push ups
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Dec 01, 2015 7:56 am

1.12.2015
A straddle Press headstand
-negatives: 3x3
-partial ROM: 3x3
--need better flexibility

B1 Split squats @ 16kg: 4x10 .. 1:30 rest
B2 ........Back extensions: 4x5 .. 1:30 rest (eccentric - one verbetrae at a time focus)

few ATG squats & RLLs .. knee hurted and out of energy
need variety deload probably, too much various exercises lately
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Dec 03, 2015 9:04 am

3.12.2015
--FSP--
90/90 Hollow hold: 1x60 sec
tuck FL hold: 2x? sec .. grip is weakest link, "full" depression feels like I am leaning back alot
One-leg L-Sit: 2x15 sec .. getting weak with this
wall Handstand: 2x30~ sec
Hollow plank: 1x? sec .. too much stress for left elbow, better form overall

free Press Headstand to 1-2cm ROM HeSPU :D + 1 wall HeSPU
-press is easier than wall supported

few explosive pull ups & chin ups, 16kg DB OHP

A1 ...Assisted OAC: 3x3 .. (explosive up, slow down)
A2 DB OHP @ 24kg: 3x3
-alternated right arm OAC + 1min rest + OHP + 1min rest, switch hands  repeat (2 OHP sets did both hands at once)
-after last set short rest 30kg DB OHP for 3 reps(right arm) and 2 reps(left arm) PR!

B1 Cable rows @ 50/55/55/55kg: 5, 10, 10, 10 .. 2:00 rest
B2 ........              Dips @ BW: 16+4, 16+4, 13+3+2+2 .. 2:00 rest

C Dragon flags: 5, 4 .. random between some sets
D 10 Pull ups

1 Pistol squat + 1 Pistol squat @ 4kg(kb on chest)
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Re: Buckyx's quest for Strength

Post by Dave on Thu Dec 03, 2015 5:14 pm

Really digging the comprehensive training Bucky!
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Dec 05, 2015 8:24 am

5.12.2015

A stradlle Press Headstand: few sets of 2 (easier than with wall)

B Front squats @ 15/27/27/27/27kg: 5, 6, 6, 6, 6
-no ATG but below parallel
-no discomfort in knees or hips! went barefoot, maybe cause of recently added low body stretching and mobility
-hurts wrists a bit

Split squats @ 20kg: 1x10
-stopped cause knee

C Biceps curls @ 3.5kg: 3x20
D French press @ 3.5kg: 2x15
E One arm barbell hold @ 15kg: 1x30 sec
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Dec 07, 2015 8:29 am

7.12.2015
--FSP--
straddle Press Headstand: 2x2 .. failed first set and exhausted shoulders to counterbalance
wall Handstand: 2x? sec
Hollow plank: 2x30+ sec .. 15 sec straight arms, 15 sec on elbows

wet bars again....

Dips @ BW/10/16/21kg: 4-6 reps, warm up

A1 Dips @ 26kg: 7x3 .. 2:00-3:00 rest
A2 Split squats @ 16/21/26kg: .. 6x6, done between dips without additional rest

B deep single bar Dips: 3x5 .. 2:00 rest (bottom chest-abs area to bar)

few explosive pull ups
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Mon Dec 07, 2015 7:16 pm

Extra points for training in the rain. I was so tired of being wet when I got home I wimped out and trained inside.
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Dec 08, 2015 1:26 pm

thanks man! I have used to doing so, although its still not freezing
rain is ok but its exhausting for grip

8.12.2015
--FSP--
tuck FL: 2x30-35 sec (strong depression & lat burn)
one-leg L-Sit: 2x15-20 sec

A Explosive Pull ups
: 4x3

B Pull ups:
--4/8/12kg: 2 reps
--16kg: 7x3 .. 2:00-3:00 rest

did few sets of few push ups with 16kg between pull ups

C HLLs: 3x7 .. 2:00 rest

10 BW pull ups as finisher(7 consecutive)
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Dec 10, 2015 9:09 am

10.12.2015
last day at free school gym

--SKILL WORK--
90/90 Hollow hold: 1x60 sec BURN!!
straddle Headstand Press: 3, 2
adv. tuck FL: 2x5-10 sec, (played with legs at 90/90) and finished with simple tuck
Hollow plank: 2x20-30 sec .. improved form, almost perfect
wall Handstand: 2x20-30 .. shoulder width + elevated
One-leg L-Sit: 2x20 sec

WARM UP: 5 inv. rows, 5 push ups, 5 pull ups, 5 DB OHP @ 12kg, few chin ups & 16kg DB OHP

A1 assisted OAC: 3x3. .. 2:00 rest
A2 ...wall HeSPU: 3x3 .. 2:00 rest


B1 Cable rows @ 50/60/70/70/70/70kg: 5, 4, 3, 3, 3, 3 .. 2:00 rest
B2 .......DB OHP @ 20/22/24/24/24/24kg: 5, 3, 3, 3, 3, 5 .. 2:00 rest

C beginner Shrimp squats: 4x5 .. done between earlier sets
D Dragon flags: 3x6 .. done between last sets

COOLDOWN: 10 Pull ups + 10 Dips + 10 inverted rows + 10 Push ups  + 5 stallbar HLLs
-very clean form
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Dec 17, 2015 7:24 am

17.12.2015
been ill whole week,  constantly raining and 100% humidity doesnt help lol
light upper body session rainy day in the park

A1 Chin ups: 3x6 .. 1:00 rest (chest to bar)
A2 deep Dips: 3x8 .. 1:00 rest
-all clean and controlled

B1 Inverted rows: 3x8 .. no rest
B2 deep PPT Push ups: 3x6 .. random rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Dec 18, 2015 10:27 am

18.12.2015
most likely last day in wet dirty park lol

--SKILL WORK--
tuck FL: 2x? sec, solid holds
straddle Headstand Press: 2x2 .. slow & controlled
One-leg L-Sit: 2x15-20 sec .. weak
Hollow plank: 30, 20 sec .. best form ever
wall Handstand: 2x20-30

WARM UP: few inv. rows, chin ups, decline pike push ups

A1 assisted OAC: 3, 2.5, 2.5 .. 2:00 rest (2.5 = 3 one side, 2 other then switch - grip gave up)
A2 ...wall HeSPU: 3x2 .. 2:00 rest, clean to elevation

B1 ......90° piked FL rows: 4, 4, 4 .. 2:00 rest
B2 deep single bar Dips: 4, 4, 4 .. 2:00 rest
-few explosive pull ups between

C Leg raises .. 2:00 rest
-Hanging: 7, 5
-p. bars: 10-11

COOLDOWN: 10 Pull ups + 10 Push ups + 10 inverted Rows + 10 Dips
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Dec 21, 2015 9:43 am

21.12.2015
Working bodyweight: 82kg

--SKILL WORK--
straddle Headstand Press: 2x2
wall Handstand: 2x30 sec
Hollow plank: 30, 25 sec

WARM UP: Dips @ BW/10/15/20/22.5kg: 4, 3, 3, 2, 2

A Dips @ 26kg: 5x7 .. 3:00 rest (just 2min between 2nd & 3rd set :D)
-left arm shoulder pain after 2nd set probably cause too much volume, still smooth reps
-wet narrow bars at park = 50% worse performance

0:45 sec rest

AMRAP Dips: 12 (30x0 tempo)

wanted to do squats but irritated lower back with 1st rep of BW squat......
did one set of front squats @ 27kg yesterday, stopped cause headache and sick stomach

OHP @32kg: 3x10 .. 2:00 rest


need to do some low back rehab but not sure where to start
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Dec 22, 2015 9:09 am

22.12.2015
--SKILL WORK--
tuck FL: 3 shorter sets, playing with straight back .. rectangular bar
one leg L-Sit: 3x5-10 sec, overtraining?? I can still do full hold anytime and I could before I started core training

WARM UP: Pull ups @ BW/3.5/7.5/11/14kg: 3, 3, 3, 2, 2 - explosive

A Pull ups @ 16kg: 7, 6, 6, 5, 5 .. 3:00 rest

short rest, less than 1:00min

AMRAP Pull ups: 5-6 (30x0 tempo)

B Dragon flags .. 2:00 rest
-90/90° Tuck x4 + One-leg x4
-3 sets of Full x2 + Straddle x3

C One arm DB rows @ 11kg: 3x10
-no place to do FL rows
-avoiding BB rows cause of back

few explosive pull ups
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Dec 23, 2015 11:32 am

23.12.2015

A1 Short bridges with top pause: 4x15 .. no rest
A2 Arch holds: 4x5~ sec .. short rest

B Split squats @ 20kg: 4x7 .. 2:30 rest

few goblet squats, knees didnt feel like ready for more volume
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Dec 25, 2015 9:34 am

25.12.2015

--SKILL WORK--
straddle Headstand Press: 3x2
Hollow plank: 3x25~ sec
wall Handstand: 3x15-20 sec

A wall HeSPUs: 4x1 .. very weak today, extreme shoulder burn after statics

B Dips
-BW: 3
-13.5kg: 3, 2 (thought its 17+ kg, forgot to load plate in backpack)
-20kg: 3x10 .. 2:45-3:00 rest

C1 DB OHP @ 21kg: 3x5 .. no rest
C2 beginner Shrimp squats: 3x4-7 .. 3:00 rest between OHPs
-irritated knee with last rep of shrimp squat, now it was really sharp and persisted
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Re: Buckyx's quest for Strength

Post by Dave on Sat Dec 26, 2015 1:04 am

How about some ATG squat holds in the bottom position to fix the knee?
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Dec 26, 2015 5:48 am

Dave wrote:How about some ATG squat holds in the bottom position to fix the knee?

I was doing them before and knee felt good actually, I should have stopped after first set of shrimp squats as my left leg felt really unstable.
I think more frequency with less volume/intensity would be better once I can squat again
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Dec 26, 2015 9:43 am

26.12.2015
working bodyweight: 82kg .. didnt gain much despite holiday junk eating but looking bloated :D

--SKILL WORK--
tuck FL: 3x20~ sec
one leg L-Sit: 3x10-12 sec

WARM UP: Pull ups @ BW/7.5/11/14kg: 3, 3, 2, 2

A cluster sets Pull ups @ 16kg:
3-2-2 -> 7.. 0:10-0:20 sec rest between
3-2-2 -> 7
3-2-2 -> 7
3-2-1 -> 6
3-2-1 -> 6
-total: 33

short rest, less than 1:00min

seated band Rows: 1x20 .. shouldve gone for amrap but it still burned alot(inspired by Ross Enamait)

B Dragon flags
-90/90° Tuck: 1x4
-One-leg: 1x4
-Full: 2+3-4, 4, 4 (broke bench during first set lol)

C prehab
-One arm french press @ 3.5kg: 3x18
-DB Curls @ 3.5kg plate: 3x20
-BB one arm holds @ 15kg: 1x40 sec
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Dec 28, 2015 9:20 am

28.12.2015

--SKILL WORK--
straddle Headstand Press: 2x2
Hollow plank: 2x25~ sec
wall Handstand: 2x20-25 sec

WARM UP: Dips @ BW/7.5/11kg: 3, 3, 3

A Dips @ 16kg: 4x7kg .. 2:30 rest

B Behind the neck Press @ 27kg: 3x8

C Arch holds: 4x7-10 sec
D Short bridges w. pause: 4x17
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Dec 29, 2015 9:36 am

29.12.2015

--SKILL WORK--
tuck FL: 2x25 sec
one leg L-Sit: 2x? sec .. pulled scapula muscle or smth, should regress and maintain

WARM UP: Pull ups @ BW/4kg/7.5kg: 3, 3, 3

A cluster sets Pull ups @ 10kg:
3-2-2 -> 7.. 0:10-0:20 sec rest between
3-2-2 -> 7
3-2-2 -> 7
3-2-2 -> 7
-total: 28

short rest

Inverted Rows: 1x20
-ugly form, lack of space

B Dragon flags
-90/90° Tuck: 1x4
-One-leg: 1x4 (2 each leg)
-Full: 4x4 .. 2:00 rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Dec 31, 2015 11:24 am

31.12.2015
started caloric deficit, mostly lowered carbs(none for breakfast) as my fat intake was quite low recently also

--SKILL WORK--
straddle Press Headstand: 1x2
one leg L-Sit: 1 set
tuck FL: 1 set
wall Handstand: 1 set
Hollow Plank: 1 set

WARM UP: few decline pike push ups

A1 wall HeSPUs: 2x2 .. short rest
A2 explosive Pull ups @ BW: 2x4 .. random rest

B1: Push ups: 3x5 .. short rest (PPT, hollow, chest to ground)
B2: band rows: 3x8 .. short rest (low intensity)
-some shoulderstand squats between those

C Arch holds: 3 sets
D Short bridges: 3-4x13-15

some rotator cuff work
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jan 02, 2016 10:47 am

2.1.2015
shoulder issues at end ROM of main exercises whilst elbow/wrist problems gone and also lowback with knees are doing much better, shoulder health will be my focus now

--SKILL WORK--, all 1 set only
2x straddle Press Headstand, tuck FL, half L-Sit, Hollow Plank, wall Handstand

A1 Pull ups @ BW/7.5/10/10/10kg/BW: 5, 5, 4, 4, 4, 10 (explosive mostly)
A2.1 decline Pike push ups: 4, 4, 4
A2.2 Push ups @ 20kg: 10, 10, 8 (not full ROM cause vest)

B Dragon flags:
-90/90° Tuck: 4
-Full: 6, 5, 5
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jan 05, 2016 6:24 am

5.1.2015
day in the park again, last one I guess
3-7°C below zero, 20cm snow I was dying in old summer shoes :D
freezing pain grip

--SKILL WORK--
tuck FL: 1 set
adv. tuck FL: 1 set, not short but its hard to even focus on holding, simple tuck is great scapula activation

few explosive chin ups as warm up... felt like medium weighted, couldnt touch chest to bar

A1 assisted OAC: 3, 2, 2, 2 (touch chest to hand on some)
A2 single bar Dips: 5, 5, 5, 5 (no lean)

B1 flat tuck FL rows: 4, 4, 3-4, 3
B2.1 BW triceps extensions: 2x4-7
B2.2 incline deep Pseudo planche push ups: 2x4-6

20 no arch quick push ups
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Re: Buckyx's quest for Strength

Post by ccheatum on Tue Jan 05, 2016 8:37 am

Beastly workout!
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Re: Buckyx's quest for Strength

Post by Rastaman on Tue Jan 05, 2016 9:17 am

Nice workout mate,  what are you using for the OAC assist?
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jan 05, 2016 10:14 am

Rastaman wrote:Nice workout mate,  what are you using for the OAC assist?

well now I think its a bit misleading to call it assisted OAC, its more like archer chin up with shoulder width grip
I will progress to holding a resistance band once I get comfortable but I wont have access to straight bar for some time so idk
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Re: Buckyx's quest for Strength

Post by Dave on Tue Jan 05, 2016 12:24 pm

Ah nothing to make you feel alive like winter training!
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Re: Buckyx's quest for Strength

Post by Rastaman on Tue Jan 05, 2016 6:13 pm

Buckyx wrote:
Rastaman wrote:Nice workout mate,  what are you using for the OAC assist?

well now I think its a bit misleading to call it assisted OAC, its more like archer chin up with shoulder width grip
I will progress to holding a resistance band once I get comfortable but I wont have access to straight bar for some time so idk

Not misleading, a wide grip archer chin is a OAC assist progression.

Look forward to seeing your first OAC !
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jan 08, 2016 10:17 am

thanks man, I think Ill focus on it after I get gymnastic rings cause I have no access to straight bar right now(railings), till then I'll focus on achieving straddle front lever

8.1.2016
Working bodyweight: 82-83kg

A Dips:
-5 @ BW/15kg
-3 @ 25/30/35kg
-2 @ 40kg
-5 @ 45kg .. PR!! second time ever going over 30kg (did 32kg x6 2 months ago)
--failed first rep of last set, aimed at 50kg at first

some rest

B Holds:
-wall Handstand: 3x? sec .. fingers almost touching wall and butt too
-tuck FL: 2x? sec

C Pull ups:
-5 @ BW
-4 @ 7.5/15kg
-3 @ 20kg
-2 @ 25kg
-4 @ 30kg .. PR (32kg chin x2 2 months ago)

D1 Adv. tuck FL: 3x7-10sec + some regular tuck after each set
D2 decline Pike push ups: 2x5 .. trying to maintain PPT and mimic pattern of free HeSPU

E Dragon flags:
-90/90° Tuck x4
-Full 3x4
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Fri Jan 08, 2016 7:22 pm

Nice one Buck! Congrats on the PR. +45kg is pretty impressive.
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Re: Buckyx's quest for Strength

Post by Dave on Fri Jan 08, 2016 8:19 pm

Congrats!
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