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Buckyx's quest for Strength

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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Apr 04, 2016 11:46 am

4.4.2016
hot day, new park(no walls for HeSPUs but it has monkey bars and taller pull up/dip bars) so I decided to do push/pull split again
hip is feeling better, I could straighten leg from hang without pain or snap but its still not comfortable so it allowed me to do front levers

A high Chin ups: 4x4 .. 3:00 rest
-not sure how to progress with those, I give everything to each rep. hard to control the height so I can do more reps
-should serve as a progression for direct "one arm" work but I am scared to do L-Sit unfortunately
-2 Muscle ups - between 1st and 2nd set and after sets, didnt have to rest or touch chest to bar

B Front Levers
-2 sets Adv. tuck, solid holds actually
-2 long sets flat tuck

8 weak pull ups, then some wide neutral pulls

C tuck FL rows: 7, 6, 4 .. 2:00, last set with more ROM on p. bars

D Hangs: one arm, one arm + 1/2 fingers, same with active hangs and scap reps
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Apr 05, 2016 1:59 pm

5.4.2016
did some planche leans as warm up, quite strong despite not training that at all now but I need to condition elbows/biceps for OAC so it will be part of my warm up routine

did like 7-8 wall HS sets in the morning

A wall HeSPUs: 5, 5, 5, 4+negative .. 2:00-3:00 rest (fully elevated on top of each rep)

B single bar dips + transition eccentric.. focus should be on going lower but I probably dip down as low as possible cause I dont seem to move elbows from there but I dont lean on bar either

C floor Triceps extensions: 4x7-10 .. 2:00 rest
-similar move to transition, should be progression to russian dips that do that

D RLLs: 3x15-20 .. 1:30 rest
E Back hyperextensions: 3x11-15 .. 1:30 rest

many handstands set inserted, can balance nicely from back to wall into free once I focus on hollow, opening shoulders and pushing through hands it will result in free hs
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Apr 06, 2016 12:58 pm

6.4.2016
bad focus, didnt feel tired tho

A high Chin ups: 2(pull ups)+3, 4, 5, 4 .. 3:00 rest
-did 2 adv. tuck FL holds between 1st and 2nd set

B.1 tuck FL rows: 4-5, 5 .. 3:00 rest (1st set more ROM on p.bars)
B.2 decline inv. rows: 7

muscles were exhausted, I couldnt do single muscle up and felt pressure in forearms after chin ups

C overhand One arm hangs: 4 sets .. solid holds, no rotation(just a bit with left hand)
.. 1:00 rest

30 sec close chin up top hold + negative.. stopped cause calve felt like it will get cramps soon

some rows and wide pull ups

it rotates from underhand to overhand if I try.. hopefully not serious imbalance
I am thinking of cutting frequency to 2 times a week again and maybe I should switch to OAP work instead
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Apr 07, 2016 12:55 pm

7.4.2016

A wall H(e)SPUs .. 3:00-4:00 rest
-4 hespus
-1 hspu + negative + 2 hespus
-1 hspu + 1 hespu + negative

used push ups handles, its much harder but handstand itself feels great and negative was controlled too

B Dips .. 3:00-4:00 rest
-5 @ 10/17.5kg
-12, 11, 10 @ 22kg

failed wall HS kick and struggled in free handstand before I arched to wall :D body is getting used to

C Pseudo planche push ups: 3x4

some arch holds
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Apr 10, 2016 1:37 pm

10.4.2016
noon session

Pull ups
-4 @ BW
-3 @ 10kg
-2 @ 15.25/20kg
-4x4 @ 24kg .. 3:00 rest

evening session

2 sets Adv. tuck FL .. quite weak
tuck FL rows: 5, 6, 6 .. 2:00 rest

few assisted one arm pull ups singles and negatives
one arm hangs

tuck FL holds

close deadhang, close pull up top hold + negative, scapula hangs + reps
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Apr 11, 2016 12:36 pm

11.4.2016

wall HeSPUs: 4, 4, 4, 3(failure), 4 + bottom free hold .. 2:30-3:30 rest
-some were with additional negative

Pseudo planche push ups: 4, 3 .. 3:00 rest
Push ups: 3x7-9

shoulders were dead after hspus

3x20 reverse leg raises and some hyperextensions
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Apr 12, 2016 8:16 am

12.4.2016
I dont usually log minor sessions but this is worth

wall HS: 60, 40, 40-45, 40 seconds with 2:00-3:00 rest
some freestanding handstand

I am not consistent with handbalancing these days and holds are usually 10-25 sec for 4-6 sets and decided to track today
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Apr 13, 2016 2:33 pm

13.4.2016
mild headache whole day and during training

1 Muscle up

Adv. tuck FL: 2 sets .. 1:00 rest
flat tuck FL: 3 sets .. 1:00 rest

Assisted neutral chin ups: 6x3 .. 1:30-2:00 rest (each set 1 hand only and alternating)
-3 fingers from other hand with slow negative

flat tuck Rows: 5x5 .. 2:30-3:30 rest

some one arm hangs - grip was dead after first set + slippery bar
close chin top hold with chest to bar + negative, some explosive close chins

free HeSPU single, started with wall HS, lowered free and lost balance during concentric but managed to lockout :D
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Apr 14, 2016 2:31 pm

14.4.2016

some planche leans
Pseudo Planche push ups: 4x4 .. 2:30 rest

wall HeSPUs: 5x4 .. 2:00-2:30 rest (lowest for last 3 sets)

Dips @ 26kg: 9, 8, 6, 6 .. 2:30-3:00 rest
-BW,10,20kg for warm up

some wall (into free) handstands

Plate curls @ 4kg: 20 .. min rest
Hammer curls @ 4kg: 2x20 .. min rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Apr 17, 2016 1:44 pm

17.4.2016
Working bodyweight: 82kg

noon session

Pull ups
-3 @ BW/10kg
-2 @ 16/22.5kg
-4,5,4,3 @ 26kg .. 3:00 rest
--vision: 4x4 @ 30kg in 5 weeks, made 2kg jump twice each last week. will be harder with caloric deficit now


evening session

Adv. tuck FL: 2 sets .. 1:30 rest (good holds)
tuck FL rows: 6, 5, 5, 5, 5 .. 2:30 rest (some were adv. tuck FL rows but with same limited ROM)
-too bad I cant do flat tuck, that limits range of motion even more

RLLs: 3x30

assisted neutral chin + negatives
assisted one arm chin up top holds
one arm hangs - few seconds then none, could hold only on fingers
archer chin up + slow negative .. wide grip but pull up bar is too narrow so I cant pull up while keeping straight hand. its still hard


no idea how to progress with OAC/P, Ill just keep hangs and holds and work more on front lever probably
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Apr 18, 2016 11:37 am

18.4.2016

some planche leans.. not a big lean but its as a warm up too
PPPUs: 5, 6, 5, 6 .. 2:30 rest
-with same lean as planche leans but it feels easier than lean itself and I keep it during reps

wall HeSPUs: 3, 4, 4, 4, 3+failure .. 3:00 rest

strong shoulder burn after push ups and triceps too after hespus
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Apr 20, 2016 1:55 pm

20.4.2016
one of the weakest days of this year

failed muscle up, weak FL holds, weak FL rows

archer chin ups: 2x2
chest to bar pull ups: 5x5
inverted rows: 3x10
-struggled with this, felt joints and tendons mostly

3 sets of single arm hangs .. could hold nicely after a long time



not sure why.. I plan next week as deload and I will start cutting too. this week tracked calories so I stay around maintenance that seems quite higher than before. I was even hungry every day like it got very high recently. most of my yesterdays fat intake was peanut butter but I doubt that caused the issue. even try to stay well hydrated whole day and esp. before training, took coffee preworkout and sipped on maltodextrin during like usually.

maybe its only psychological? increased hunger when I plan to start cutting soon, performance drop before deload. my experience before is that on planned deload my strength suddenly drop even when I went for 50% volume

maybe overtraining but I cut frequency again to 2times/week
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Apr 21, 2016 1:52 pm

21.4.2016
morning bodyweight 79-79.5kg dry, in pics 80kg(2 meals)
look quite fat lol, relaxed stomach
-BACK
-FRONT
-SIDE(strong APT)


Dips @ 32kg: 10
-1 sec pause at top, 1 sec pause at bottom.. based on Adam Raws requirements video. its quite tough, not sure maybe I did 8-9 reps only. lost count

decline Pike push ups: 5x5 .. 2:30 rest
-first time done like they should be, similar exhaustion as from hespus but its done with PPT and more control

PPT Push ups: 10, 8, 8
Pull ups: 10

external rotations with bands: 3x5
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Re: Buckyx's quest for Strength

Post by Cheesedog on Sat Apr 23, 2016 2:47 am

You're not fat at all, its just standing relaxed like that. If you lost just a few pounds of fat you'd have a good 6 pack. You're lats are looking wide.
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Apr 24, 2016 1:56 pm

Cheesedog wrote:You're not fat at all, its just standing relaxed like that.  If you lost just a few pounds of fat you'd have a good 6 pack.  You're lats are looking wide.

thanks, thats encouraging
I was never sure about bodyfat cause I always had lots of unhealthy food in a single "binge" during weekend.
I am closely tracking calories to stay at 2500 that should be my TDEE and added some fast walking on sedentary days. next week Ill start cutting with apropriate deficit

24.4.2016
pseudo deload week but max intensity is lower and volume for certain exercises

NOON AT HOME

Pull ups @ 20kg: 7+1
-1 sec pause at top, 1 sec pause at bottom.. goal is 10 reps @ 24kg.

EVENING IN THE PARK

Muscle ups: 2x1 .. negative is comfortable and controlled now

some tuck FL + tuck FL kicks(opening and closing hips)
one leg FL negative + very short hold
-controlled.. feels more comfortable than adv. tuck cause I need to extend hips from flat tuck and thats tough with my injured hip

decline rows: 5x5-6 .. 2:30-3:00
-hands at level with feet, neutral thick grip on parallel bars
-if it was straight bar I think I could hit chest to bar

single arm hangs: 3 sets, got strong

RLLs: 3x10-30 .. various, pretty effortless

lots of handstands between sets, need wall as psychological support but I can get into freestanding and balance and even open shoulders. its getting good, I can feel the movement
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Apr 25, 2016 12:25 pm

25.4.2016

Decline pike push ups: 5x5 .. 2:30 rest

some planche leans + pseudo planche push ups

PPT Push ups: 3x5-10
-they are somehow more comfortable with lean

some fun stuff. flat tuck, one leg(couldnt hold), adv. tuck FL, one arm hang, handstands
wall HESPU eccentric with 3-5 sec pauses after dropping a bit

10 hyperextensions(hands on forehead) + 10 hyperextensions(hands on chest) + 10 straddle RLLs + 10 RLLs
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Apr 27, 2016 1:26 pm

27.4.2016
had bad and short sleep. felt like awake during night and it quite cold again. from 15-20 to 6°C humid

failed muscle up attempts, few explosive pull ups
tuck FL kicks: 2x5
One leg extended FL

decline Inverted rows: 5x5 .. 2:30 rest

One leg extended FL .. could be 3 sec so I can consider as hold

some more tuck FL kicks

Pull ups: 10, 10, 5 .. 2:00 rest
-weak

short rest

Pull ups + 10 sec ISO holds at top,mid,deadhang
-strong lat pump

4 sets of strong one arm hangs

15 hyperextensions(arms on forehead) + 15 (arms on chest) + 10 straddle RLLs + 10 RLLs
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Apr 28, 2016 1:33 pm

28.4.2016
Bodyweight: 79kg, morning dry .. lost 0.25-0.5kg since last week while trying to eat at maintenance(still using 40g carbs intra workout)

Decline pike push ups: 5x5 .. 2:30 rest
Dips @ 19kg: 3x10 .. 2:00 rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun May 01, 2016 2:34 pm

1.5.2016
just started deficit, 450kcal less than last 2 weeks although Ive still lost weight on whats supposed to be maintenance and dramatically reduced unhealthy processed food on weekends, now counting in macros and low fat mostly

Pull ups @ 28kg: 4x4 .. 3:00 rest
-more like 3+1 short hang pause each set but 2kg more than last time and even 24kg felt explosive!

wall HeSPUs: 2x4 .. 3:00 rest
-weak

Dips @ 35.5kg: 5
-failed next set, it was very intense. right side of body started hurting after I put all energy to reverse the movement, first set was the same. I can do reps after this first like nothing..
Dips @ BW: 10 .. explosive up

adv. tuck FL is stronger so is free handstand form
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue May 03, 2016 8:44 am

3.5.2016
decided to do metabolic sessions on top of maitenance intensity trainings. my strength wont probably go up anyway so I thought it would be good to increase deficit a bit this way as I cant imagine eating even less than now(cardio is not really an option due to history of knee problems, current hip issue whilst I know I can run comfortably at least for short duration)

its supposed to be sets of various exercises of 15-20 reps with short rest times (30-60)
not sure if I got it right, that it has to be a circuit and theres no rest after whole circuit(60 sec only). I did that and almost "died" :D felt sick and dizzy for next 30 minutes

also I am being hungry almost all the time

FL work: tuck, adv. tuck & one legged

60 sec rest between all sets and circuits
Circuit 1: 15 chin ups + 20 dips + 15 inverted rows + 20 push ups + 20 reverse leg raises
Circuit 2: 11 chin ups(immediatly 4 inv. row curls) + 15 dips + 15 inverted rows + 20 push ups + 20 reverse leg raises
-first chin up set was great(could go to 17-20 probably) but second circuit was without energy and strong pump. maybe I need to rest between. I will see where it leads

light external rotations

2 adv. tuck FL sets
barely could hold handstand but after 30min I did really good free hold
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri May 06, 2016 11:47 am

6.5.2016
day after refeed(320g carbs in 5 hours)

morning bodyweight: 79kg or bit less, same as a week ago. guess Ive lost like 250g of fat. yesterday - 78kg

Pull ups:
-3 @ BW
-2 @ 15/20/25kg .. (forgot to load 10kg at first, apparently enough for warm up)
-4x4 @ 30kg .. 3:00 rest - short term goal achieved. now I can just maintain

wall HeSPUs: 2x4 .. 3:00 rest
-feels hard and probably losing lower range of motion strength for OHP. will switch to db OHP again and do decline pike push ups as skill work

Dips:
-5 @ BW
-3 @ 15kg
-5 @ 25kg
-3 @ 30kg
-2x5 @ 37.5kg .. 3:00 rest - quite intense
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun May 08, 2016 11:22 am

8.5.2016
decided to have a shorter rest between sets but regular rest between circuits now

FL work: really opened adv. tuck, adv. tuck FL row(good ROM), one legged FL(3-5 sec)

Circuits: 0:45 rest between sets, 4:00 between circuits
#1: 15 Chin ups + 15 Dips + 15 inv. rows + 15 inc. push ups + 20 RLLs
#2: (13 Chin ups+2 inv. row curls) + 15 Dips + 15. inv. rows + 20 inc. push ups + 20 RLLs
#3: (3 tuck FL kicks+5 Chin ups -> 10s ISO holds) + 15 Dips + 15 inv. rows + 15 inc push ups + 20 RLLs
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue May 10, 2016 7:44 am

10.5.2016

PPPUs: 2x5 .. 2:30 rest
-quite easy, easier than just same lean hold.. kept lean, but I feel more pressure in head

Adv. tuck FL holds: 2 sets, 135° opened hips I guess
tuck FL rows: 2x5 .. 2:30 rest (some of them adv. tuck)

CTW HeSPUs: 2x3 .. 2:30 rest
-decided to switch to chest to wall handstand training cause of better carryover to my goals and more control, getting used to it. not harder than back to wall. just losing contact with wall at bottom if I dont focus
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed May 11, 2016 10:42 am

11.5.2016

MORNING handbalancing session + adv. tuck front levers

later..

circuits again, 0:45-1:00 between exercises, 3:00  between circuits
-added 1 lowback exercise, cut rest by 1 min -> harder? just 3rd session, performance increased rapidly still on deficit

Circuit #1: 15 Chin ups + 15 Dips + 15 hyperextensions + 15 Inv. rows + 15 Push ups + 15 RLLs
Circuit #2: 15 Chin ups + 15 Dips + 15 hyperextensions + 15 Inv. rows + 15 Push ups + 15 RLLs
Circuit #3: 14 Chin ups + 15 Dips + 15 hyperextensions + 15 Inv. rows + 15 Push ups + 15 RLLs

3x15 chin ups almost, insane for me

fun stuff like one arm hangs, freestanding HS, wall HeSPU into free HS, adv. tuck FL decreasing leverage long hold

scapula work: hang static & dynamic retractions, depressions, retraction + depression, push up protractions, handstand elevations, dip shrugs, planche lean + some external rotation

explosive pull ups.. had to stop, it was like 2 hour session, too much energy for some reason. felt very strong and motivated!
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat May 14, 2016 11:25 am

14.5.2016
working Bodyweight: 80kg.. 1kg less than last week and its after refeed

One leg extended FL: 1x3-5 sec, locked arms, hips at shoulder level. good hold

CTW HeSPUs: 2x4 .. 3:00 rest
-still awkward, did one rep nose to ground :D

Pull ups
-3 @ BW/11.25kg - its weird to use loose backpack. after explosive pull the backpack continues pulling when I stopped already lol
-2 @ 18.75/25.25kg
-2x4 @ 31.25kg .. 3:00 rest

Dips
-5 @ BW/15.25kg
-4 @ 25.25kg
-3 @ 33kg
-2x5 @ 40kg .. 3:00 rest

freestanding Handstands.. managed to hold few with straight bodyline and balance/open shoulders. guess switching to chest to wall was a good idea

feels like I could start some leg work soon, hip feels ok during every exercise. need to be careful with adv. tuck FL still but I can do motions painless I couldnt before. also doing 30min fast walk each sedentary day and I need to do a half squat on leg to get on "pull up bar"
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun May 15, 2016 2:08 pm

15.5.2016

circuits, 0:45-1:00 between exercises, 2:30  between circuits

Circuit #1: 15 Chin ups + 15 Dips + 20 RLLs + 15 Inv. rows + 15 Push ups + 15 hyperextensions
Circuit #2: 15 Chin ups + 15 Dips + 15 RLLs + 15 Inv. rows + 15 Push ups + 15 hyperextensions
Circuit #3: (12 Chin ups+top hold+2 row curls) + 15 Dips + 15 RLLs + 15 Inv. rows + 15 Push ups + 15 hyperextensions

then I was just playing around the park for like 1 hour.. didnt want to go back lol and wasnt even hungry despite having last solid meal before 5 hours..(usually hungry almost all the day while on deficit)

planche leans, adv. tuck FLs, (wall HS into) freestanding handstands, one arm hangs, one arm hang depressions, endless calf and one leg calf raises

5 chest to bar wide pull ups -> 10sec ISO holds
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue May 17, 2016 1:26 pm

17.5.2016

planche lean - good hold but pulled other leg hip muscle or something lol. so now I have both hips injured :D darn posterior pelvic tilt

PPPUs: 5, 3 .. 2:30 bigger lean second set, its hard to breath

Adv. tuck FL: 15 seconds cca. strong hold. lost scap control after that but still could hold hips at shoulder level

adv. tuck & tuck FL rows: 2+3, 3+2 .. 3:00 rest

CTW HeSPUs: 2x4 .. 3:00 rest, slow and controlled

Adv. tuck FL: 2x5-10 sec

one arm tuck L-Hang 10sec each hand + 10-20 sec both hands without leaving bar
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed May 18, 2016 1:59 pm

18.5.2016
unconsciously increasing deficit cause I forget to eat enough fat with meals and thats from 25% fat starting macros. barely get hungry or cravings. not tired at all. getting like 6-7 hours of interrupted(darn dorm) sleep at max. I think I respond well to high carbs now, used to have fear

circuits, 0:45-1:00 between exercises, 2:30  between circuits

Circuit #1: 15 Chin ups + 15 Dips + 15 RLLs + 15 Inv. rows + 15 Push ups
Circuit #2: 15 Chin ups + 15 Dips + 15 hyperextensions + 15 Inv. rows + 15 Push ups
Circuit #3: (12 Chin ups+top hold+mid hold+2 row curls) + 15 Dips + 15 hyperextension + 15 Inv. rows + 15 Push ups
--extreme arm pump after this

cant resist and stop doing fun stuff lol

several one arm hangs, one arm hang dynamic depression

scap work on bar, ground, dip shrugs, handstand elevations

one leg FL into adv. tuck FL, elevated planche leans(hip allowed it now but didnt force strong PPT), low bar BW triceps extensions, free handstands, free shoulderstand to free HS(fails) but can push, dip support to tuck planche(not full way), adv. tuck FL rows

finished with 15 elevated one leg calf raises + 30 one lef calf raises + 60 two leg calf raises (one legged for each and alternated legs after variation, no rest otherwise) + 50 reverse leg raises + 15 hyperextension
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat May 21, 2016 1:43 pm

21.5.2016
working Bodyweight: 78-79kg..(76,5kg yesterday morning.. lowest in last 9 months :) )

CTW HeSPUs: 4, 5 .. 3:00 rest
-feels good now, did 35kg OHP as first warm up and that one was terrible.. I will switch back to OHP in a week once I am done with school and do decline pike push ups as accessory work

Pull ups
-3 @ BW
-2 @ 10/18.75/25.25kg - very explosive
-2x4 @ 31.25kg .. 3:00 rest

Dips
-5,4 @ BW/15.25kg
-3 @ 25.5/33kg
-2x5 @ 40kg .. 3:00 rest

Adv. tuck FL: 1x10 sec
7-9 full lay Ice cream makers.. kept bent arms though but felt the back nicely
--its weird on railings. did one arm hangs after :D
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun May 22, 2016 2:29 pm

feel like I am overtraining with this frequency but only 1 more week! I guess when I get fresh few days after refeed for water to drop or straight after refeed I could do 20-25 strict chin ups and 15 sec adv. tuck FL estimated

22.5.2016

circuits, 0:45 between sets, 2:30 between circuits
#1: 15 Chin ups + 15 Dips + 15 one leg calf raises(irritated low back in the morning lol) + 15 Inverted rows + 15 Push ups
#2: (15 Chin ups+top hold) + 15 Dips + 20 one leg calf raises + 15 Inverted rows + 15 Push ups
#3: 10 sec Adv. tuck FL + 10 decline pike push ups + 20 one leg calf raises + 15 Inverted rows + 15 Push ups

One leg FL: 5-8 sec... quite good
Planche lean
raises to tuck planche, dips to tuck planche

one arm hangs: 3 sets

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

Post by Buckyx on Tue May 24, 2016 7:16 am

24.5.2016
yesterday I woke up with extremely sore left spinae erector. so it was either sore or strained but I could barely stand up from bed lol. got a bit better in the evening and today it has minimal influence on my movement but still feel it. guess it was only sore as I started straight one arm planks both horizontal and vertical body


earlier training in small rain due to exams later in the day and they forecasted storm anyway :D

PPPUs: 4, 5 .. 2:30 rest

nice one leg FL hold
adv. tuck + tuck FL rows: 4+1,4+1 .. 3:00 rest
-now on a high bar

CTW HeSPUs: 4, 5 .. 3:00 rest


some explosive pull ups, still got that belly to bar :D planche lean slide to tuck planche with legs on ground.. idk how its called but feels good as I cant hold tuck planche. getting there. fat loss make these exercises much easier after few weeks even on diet


EDIT: couldnt resist and went to other park straight from exam..
tried FL variations: tuck, adv. tuck, one leg, full(failed controlled negative)

rows superset: 1 leg extended + 1 adv. tuck + 1 tuck

some one arm hangs and explosive pull ups again
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed May 25, 2016 11:34 am

25.5.2016
it really must have been soreness only, almost gone today. I could move freely and do lowback exercises

one leg FL hold + row

circuits, 0:45 between sets, 2:30 between circuits
#1: 15 Chin ups + 15 Dips + 15 RLLs + 15 Inverted rows + 15 Push ups
#2: (15 Chin ups+ISO holds) + 15 Dips + 20 RLLs + 15 Inverted rows + 15 Push ups
#3: 10 sec Adv. tuck FL + 10 decline pike push ups + 20 RLLs + 15 Inverted rows + 15 Push ups

one arm hangs: 3 sets
scapula work

many free handstands, few HeSPUs even free but losing balance
top pull up hold with chest to bar(lose few cm tho)

35 back extensions + 35 RLLs + 35 one leg calf raises each + reverse plank
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat May 28, 2016 9:56 am

28.5.2016
working Bodyweight: 78kg (lowest dry 75.5kg 2 days ago). had no refeed this week

managed to hold and balance in a good freestanding handstand, 5-10 seconds

One leg FL: 11-13 seconds
Do you think this is a legit hold?

elevated CTW HeSPUs: 3, 3 .. 3:00 rest

Pull ups
-3 @ BW
-2 @ 11.25/18.75/25.25kg
-3x4 @ 32.5kg .. 3:00 rest

Dips
-5,5 @ BW/20kg
-3 @ 27.5/34kg
-2x5 @ 41.25kg .. 3:00 rest

Adv. tuck FL kicks
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon May 30, 2016 8:28 am

30.5.2016
Working bodyweight: 77.5kg

Adv. tuck FL: 20-25 sec!! maybe less maybe more, set timer to 23min instead of 23 sec lol. when I stopped it was at 22:18 or so

PPPUs: 2x5 .. 3:00 rest

Pull ups:
-3 @ BW
-2 @ 11.25/18.75kg
-8 @ 24kg (1 sec pause bottom, 1 sec pause top) .. goal is 10 reps. last time 7 @ 20kg
-10 @ 14kg

DB OHP @ 22kg: 2x8 .. 2:30 rest

strict BB Curls @ 27kg: 2x5
-full ROM, no shoulder extension

Split squats: 4x7-8 .. finally can train legs, it was good stretch and burn. lower body is sore from everyday fast walks and HS kicks lol

superset x4
Arch hold + Reverse plank
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jun 02, 2016 8:20 am

2.6.2016

Chin ups: 25 (22 consecutive)
-kinda fast but chin over bar and full lockout
-regripped the bar twice during pulling cause it was very slippery and fatty. could barely hang as warm up lol

FL progressions up to straddle. failed negative. straddle position itself is quite uncomfortable and new to me

adv. tuck FL rows: 3x4
top half ROM of elevated inverted rows: 2-3x5

Dips to tuck planche: 3x5
wall HeSPUs: 2x4

one leg dragon flag: 2x7

straddle headstand press
: 2x3
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Thu Jun 02, 2016 8:14 pm

Buckyx I just want to say again how much I admire your consistenty. I was looking back at your 2014 logs, you're really making great progress. keep after it!
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jun 03, 2016 2:47 pm

Brahma Bill wrote:Buckyx I just want to say again how much I admire your consistenty. I was looking back at your 2014 logs, you're really making great progress. keep after it!

thanks man I really appreciate it, physical training is my biggest passion and sometimes it was hard to endure through injuries but we learn from out mistakes and every recovery pushes me much further than where I was before

3.6.2016

supposed to be a regular handbalancing session, had a job interview morning till afternoon and less food than usually. just a had bigger one once I was done and went to train some balance

it made me lean forward during frogstand, I just straighten legs and pushed up into Handstand controlled without wall :)  couldnt do it again though

then I jut did fun stuff like, One leg FL rows sets of 2-3, adv. tuck FL, high chin ups, chins up to full FL rows, one arm hangs, 2 explosive MU singles, very low BW triceps extensions
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jun 04, 2016 8:47 am

4.6.2016
scheduled this training before and didnt really want to skip it as thats maybe my last training here till february

fought with headache since waking up till last set of wall HeSPUs.. also started feeling sick and nauseous from too much water I drank during but after that I felt good

full lay underhand Yewkis(chin up to FL row): 3x3
-feels good busting lower chest to bar with horizontal body :P

explosive muscle up

adv. tuck FL rows: 1x3

Dips to tuck planche: 3x5 (can do tuck planche push ups too but its too much for  body currently)

wall HeSPUs: 2x5
-felt exhausted but they were still powerful

scap work
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jun 08, 2016 12:49 pm

8.6.2016
Working BW: 77.5kg - really random eating schedule this week and training too. having more cottage cheese, pastry and bagels lately that it has to make me more bloated and causes water retention :D

starting with pull/push splits again. those suit me the best although I like doing supersets or pairs but I prefer to do dips on separate sessions

Dips:
-5 @ BW/15kg
-4 @ 25/35kg
-5, 5, 4 @ 45kg .. 3:00 rest
--got weaker, gonna build my dips higher now. maybe its chairs that hinder my progress cause they get unstable with this weight

DB OHP:
-5 @ 17/22kg
-4, 3+1(push press) @ 26kg .. 3:00 rest
--felt like passing out with first rep

Decline pike push ups: 3x7 .. shorter rest

nice freestanding handstand with less arch, short one leg FL hold
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jun 09, 2016 12:49 pm

9.6.2016

morning dry weight 74.5kg

Pull ups:
-3 @ BW
-2 @ 10/20/27.5kg
-4, 4, 4, 3 @ 33.5kg .. 3:00+ rest

FL transitions, tuck -> adv. tuck: 8, 5, 6 .. 2:00 rest
-slow

BB Curls @ 22kg: 3x6 .. 3:00 rest

fat grip towel hangs
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jun 11, 2016 12:25 pm

11.6.2016
Working BW: 76kg

Adv. tuck FL: 2x7-10 sec

Dips:
-3 @ BW/15/25/35kg
-3x5 @ 45kg .. 3:00-4:00 rest rest

Push ups @ 30kg: 3x5 .. 2:00-3:00 rest
-vest kind of hang on me so it really limits range of motion, second set was decline and last set was incline with hands elevated by 2 bricks so I could go deeper

Decline pike push ups: 3x7 .. 2:00 rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jun 12, 2016 10:03 am

12.6.2016

trained halfway through refeed, first time doing controlled high carb refeed day. before did only fo 5 hours then ate normal
didnt have coffee or anything prior to working out like usually. felt weird but performance was good

Pull ups:
-2 @ 12.5/22.5/30kg
-3x3 @ 37.5kg (almost 50% BW :) ) .. 4:00 rest

DB Rows @ 12/16kg: 5x6-10 .. short rest
-probably did them wrong, feels kinda weak pulling such small weight when i can do adv. tuck/one leg FL rows

tuck FL dynamic retraction - lift hips alot instead for some reason

thick towel hangs
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jun 15, 2016 11:54 am

15.6.2016

DB OHP:
-5 @ 17kg .. effortless
-4 @ 22kg .. was hard
-3, 2 @ 27kg .. could barely push with left hand, had to arch too
-5 @ 22kg .. too much still

Dips:
-3-5 @ BW/15/25/40kg
-(3+3+3...10s rests) + 6 min rest+ (3+2) @ 45kg

low rep dips dont work for me somehow. if it will continue like this pull up strength will surpass dips lol
thought of 2 approaches: either get back to higher reps like 8-10 which worked before, lower intensity focus on strict form but increase frequency so I will get proficient with this exercise. or maybe join the gym and see how regular dip bars and dip belt compare to unstable chairs, vest and backpack that probably changes mechanics of whole exercise. I cant feel upper body much, its like power is suddenly off after I load more than 30kg

short rest

25 BW dips(1year old maxout is 26 but I fatigued at 20 lol)

short rest

30 Push ups

just to get some pump


some positive things, I can do straddle and pike headstand presses!! just out of nowhere, low back and flexibility is good and I can do ATG squat or hold too
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jun 16, 2016 12:29 pm

16.6.2016

Adv. tuck x2, One leg FL x2: 5-8 seconds

Pull ups:
-2-3 @ BW/10/15kg
-8, 8, 5, 5+2+1 @ 20kg .. 3:00 rest (rest-pause for last set, 10 sec rest cca)

BB Rows @ 26kg: 3x7-10 .. lol, dumbbells feel uncomfortable and seems like I have no rowing strength, FL rows are nothing

BB Curls @ 26kg: 3x5


100% sedentary right now, eat a bit less but I dont lose weight anymore probably
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jun 17, 2016 4:39 am

anyone reading my log, if you can help with my bodyfat % estimation I would be glad :)

74kg, in the morning, relaxed stomach. I know my posture is quite bad and side to side imbalances. also forgot to take side pic lol
my guess is 17%, comming from around 20

Front:
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Back:
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Re: Buckyx's quest for Strength

Post by Dave on Fri Jun 17, 2016 4:50 am

Looking strong!
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jun 18, 2016 11:33 am

Dave wrote:Looking strong!

thanks! Ive got estimation for 13-14% which sounds too good to be true but it doesnt look that bad. unfortunately Ive irritate my shoulder recently so I realized I need to drop ego and focus on structural and upper/lower balance especially now
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jun 18, 2016 12:05 pm

18.6.2016
irritated left shoulder last training session. tried to do straight arm frogstand at the end without warm up just a planche lean. once I put knees on elbows with straight arms I just leaned forward too much and instantly stopped. sudden shock/pain in right shoulder which went away shortly but then I felt my left one rest of the day. wasnt sharp though. yesterday it was fine. I did only free headstands, headstand presses and didnt even feel it. today irritated it again during warm up with just shoulder circles maybe its only pinched nerve and I would feel sharp pain during raising arm infront. I still sit alot infront of computer, few hours/day more than weeks ago and I have extended left arm all the time so guess imbalance comes from that mainly

Dips: 4x10
Push ups: 4x10
-started high incline and lowered each set cause at first I felt pain only trying to get into straight arm plank

Dip shrugs: 3x10-15
knee Push ups shrugs: 3x15-20
free shoulder shrugs: 20+
-just to pump some blood there

Split squats: 10x5-8 through session.. my glutes were still sore from BB rows lol


Ill switch to 2x upper, 3-4x lower split to get higher leg frequency and I cant even do that much volume to make pull/push worth. better pair exercises to have more control over shoulder balance
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jun 21, 2016 4:19 pm

21.6.2016

A1 Pull ups @ BW: 10, 10, 10, 7 .. 1:30 rest
B1 Dips @ BW: 10, 10, 10, 7 .. 1:30 rest

B1 Inverted rows: 10, 10, 10
B2 Push ups: 10, 10, 10

scap shrugs & rolls

each rep around 4-5 seconds, tried to explode up and controlled down
shoulder was okay but I felt bad overall, probably cause hitting other energy zones even tho I did more than 10 reps before fine
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jun 22, 2016 2:26 pm

22.6.2016
first dedicated lower body day :D

straddle Headstand Press: 3x3 + 1 pike press

Dragon flags: full 2x3, one leg 2x5+
-still got that dragon flag strength after months of no core training! FL, planche leans and handstands build a nice core :)

Split squats @ 10kg: 3x7

few BW Squat sets just to parallel.. I can go ATG but it comes with butt wink and feel my knees more, if I try to keep tension then I can go barely parallel and feels hip too much then

one leg extended Hollow holds: 4x10+ sec (arms overhead)

back101 x3 without arch holds
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Re: Buckyx's quest for Strength

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