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Buckyx's quest for Strength

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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jun 24, 2016 12:50 pm

24.6.2016
shoulder still unstable in handstand, bit better tho. doing decline pike up ups top hold instead
also decline pike push ups in the middle of eccentric I feel weird pain so cant do that too now

Working BW: 76.5kg
-not in a diet anymore, had 1 big refeed day and then few cheat meals + eating quite randomly now. thats around 4-5kg of mass down in 2 months if I dont count water

Adv. tuck FL: 2 short sets

A1 Pull ups:
-5 @ 5/10kg
-3x7 @ 15kg

A2 Dips:
-5 @ 10/20kg
-3x7 @ 25kg

B1 Inverted rows: 3x10
B2 Push ups: 3x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jun 26, 2016 12:22 pm

26.6.2016

straddle Headstand Press: 3x3 + 1x3 pike presses

Dragon flags:
-straddle: 1x5
-straight arms one leg: 2x3
-slow negative full lay

Split squats @ 10kg: 3x10

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

back101 x3
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jun 28, 2016 3:13 pm

28.6.2016

A1 Pull ups:
-3-5 @ 7.5, 15kg
-4x5 @ 20kg

A2.1 Decline pike push ups:
-5, 5, 3
A2.2 Dips:
-5 @ 11.5/22kg
-4x5 @ 30kg

20 Dips + 10 Pull ups + 12 Push ups

low rests between
10 BB rows @ 27kg + 5 Pull ups .. x3

scap stability - left shoulder external rotations are unbelievably weak
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jun 30, 2016 4:36 pm

30.6.2016

A1 straddle Headstand Press: 3, 4, 3, 3
A2 Dragon flags: 4-5, 4-5, 7+, 7+
-first 2 sets adv. one leg extended, other 2 full DF finished with adv. one leg extended

B Split squats : 15, 8, 12, 12
-trying to learn the technique. it still feels weird and uncomfortable sometimes and knee clicked in first sets

C1 Back101: 3x10
C2 overhead adv. tuck hollow holds: 3x? sec

D Short bridges: 3x12
-with top holds fully squeezed, darn glute burn :D
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jul 01, 2016 11:58 am

1.7.2016

alternated push and pull, random but rather shorter rest in the beginning

Adv. tuck FL: 2 short sets.. lost scapula strength

3 Pull ups + 5 Dips
3 Pull ups @ 10kg + 5 Decline pike push ups
3 Pull ups @ 15kg + 2 back to wall HeSPUs
5 Pull ups @ 20kg + 3 back to wall HeSPUs
5 Pull ups @ 20kg + 3 back to wall HeSPUs
5 Pull ups @ 20kg + 5 Dips + 5 Dips @ 12kg
5 Pull ups @ 20kg + 5 Dips @ 22kg
5 Pull ups @ 20kg + 5 Dips @ 30kg
3 tuck FL raises with hold + 5 Dips @ 30kg
4 tuck FL raises with hold + 5 Dips @ 30kg
10 BB Rows @ 27kg + 5 Dips @ 30kg
10 BB Rows @ 27kg + 5 Dips @ 30kg
10 BB Rows @ 27kg
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jul 03, 2016 1:04 pm

3.7.2016

A1 straddle Headstand Press: 4, 4, 4, 4 + 2 pike presses
A2 Dragon flags:
-5 adv. tuck
-5 one leg
-5 adv. one leg
-5 full
-2x5 straight leg hip raises

B1 Split squats @ 15kg: 10, 10, 10, 10
B2 Short bridges: 12, 12, 12, 12

C1 overhead adv. tuck hollow holds: 4x
C2 Back101: 4x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jul 05, 2016 11:54 am

1.7.2016

FL: adv. tuck, one leg, tuck each 1 set

alternated pulling and pushing movements, these are just working sets and had different number of warm up ones for each

A1 Pull ups @ 22.5kg: 5x5
A2 wall HeSPus: 5, 4, 4

B1 Dips @ 34kg: 5x5
B2 BB Rows @ 32kg: 3x10


took 2.5 hours with warm up, scap stability and stretching lol
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jul 06, 2016 6:48 pm

6.7.2016

A1 straddle Headstand Press: 3, 4, 3, 2
A2 Dragon flags:
-adv. one leg: 2x3
-one leg hold just above ground: 2x15+ sec

B1 Split squats @ 21kg: 5x7
B2 Short bridges: 5x15

C1 adv. tuck hollow holds: 4x
C2 Back101: 4x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jul 08, 2016 12:06 pm

8.7.2016

modified Raw Workout Requirements lvl. 0
1. CTW HS 3s + 3 HeSPUs + 3s
2. 21kg ATG Front Squat, 3s pause bottom (OG. ATG Back Squat @ 1.25x BW)
3. Explosive pull ups x2 (OG. 1 strict Muscle Up)
4. Pull ups @ 12kg x10, 1s pause bottom, 1s pause top
5. 21kg Split Squats x10 each leg, 1s pause bottom, 1s pause top (OG. Pistols @ 8kg)
6. 6s One leg front lever
7. Planche lean (OG. 6s one leg Back lever)
8. Dips @ 16kg x10, 1s pause top, 1s pause bottom
9. one leg Drafon flags x10, 1s pause top, 1s pause bottom just above ground (OG. knee raises)
10. ATG Squat jumps x10, 1s pause bottom
-OG. time 15 minutes, no idea about mine but I tried to keep rests short

front squat was effortless, I am still careful cause hips and knee though and max I can load is 45kg anyway. split squats were a bit tough and other exercises I couldnt do due to lack of equipment. Pull ups and dips were hard too despite being able to do them with double weight separately

some rest

BTW HeSPUs: 3x2

half 2k9 Bar-Barians Requirements without muscle ups
20 Dips + 10 Pull ups + 16 Push ups (OG. 25)

BB Rows @ 27/32/37kg: 5x5
some push ups

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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jul 10, 2016 10:55 am

10.7.2016

A ATG Front squats @ 27kg: 3x5
-with pauses at bottom

B Split squats @ 27kg: 4x6

C1 straddle Headstand Press: 4, 4, 4, 4, 2
C2 adv. one leg Dragon flags: 7, 7, 7, 7, full dragon flag slow negative with several holds at various ROM

D1 adv. tuck hollow holds: 4x
D2 Short bridges: 4x15
D3 Back101: 4x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jul 12, 2016 12:04 pm

12.7.2016

FL: adv. tuck and one leg FL .. maybe 5 second holds at max no matter which progression, got very weak

alternated pulling and pushing movements, these are just working sets and had different number of warm up ones for each

A1 Pull ups @ 25kg: 5x5
A2 CTW HeSPus: 3x3

B1 Dips @ 37.5kg: 2x5
B2 FL work + Pull ups: 2x8

Dips @ 21kg: 16 + 4 after few sec pause
some bent arm full ice cream makers

Dips pyramid:5 sec support hold -> 5 reps -> 5 sec support -> 4 reps .. -> 1 rep
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jul 14, 2016 10:52 am

14.7.2016

A ATG Front squats @ 37kg: 3x5 .. 2:00 rest
-with pauses at bottom

B Split squats @ 27kg: 3x8

C1 straddle Headstand Press: 4, 4, 4, 4, 4
C2 Dragon flags: full 3x5, adv. one leg 2x7

D1 Lying leg raises: 3x10 .. harder on abs than dragon flags lol
D2 Short bridges: 3x15
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jul 16, 2016 12:19 pm

16.7.2016

even adv. tuck FL feel weak now. planche lean is good even tho my left shoulder irritated again during shoulder dislocates and I felt pain in regular straight arm plank. weird

chest to wall handstand feel great and easy, can elevate maybe fully with hands close to wall and shoulder width

A Pull ups @ 27.5kg: 5, 5, 5, 5, 4 .. 3:00-4:00 rest
-5-10 sec top hold after very last rep cause I struggled to get "chin over bar"

B CTW HeSPus: 4, 3, 3, 3, 2
-trying to keep elevated shoulders during whole ROM, cant really elevate much after second rep though. traps/triceps area is working alot

C1 BB Rows @ 37kg: 3x10
C2 Dips @ 21kg: 3x10 (timewarp 1 year ago :D)
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jul 17, 2016 2:15 pm

17.7.2016

A ATG Front squats @ 37kg: 6, 5, 5, 5 .. 2:30 rest

B Split squats @ 27kg: 3x8 .. 2:30 rest

C1 straddle Headstand Press: 4, 4, 4, 4, 4
C2 Dragon flags: full 2x5, straddle 1x5, half lay 1x3, full hold

D Partial Hanging leg raises: 5, 6, 7 .. short rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jul 19, 2016 9:39 am

19.7.2016
just started another cut for 3 weeks

1st week as dealod and back to push, pull, legs(finally) split again. that always worked for me
dropping HeSPUs until I get "strong" OHP with current available weight as I struggled with 1 YEAR OLD warm up weight!

after warm up I do sequence of easy calisthenics holds(hollow, arch, L-Sit, support, planche lean, FL, CTW handstand, reverse plank)

thought of getting rings too

Push ups:
7 @ 10kg
2x7 @ 15kg
-strict form, shoulders burn

OHP:
5 @ 27kg
2x6 @ 37kg

Dips:
2x7 @ 21kg

straddle Headstand Press: 5, 3, 3, 3 .. randomly between sets

left shoulder felt much better than ever after this training since injury

short term goal of 3x8 OHP with 50kg(45 barbell + bottles), then I'll add wall HeSPUs as skill work and probably some decline pike push ups till then and maybe I will get 90° Push ups in 5 years :D
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Re: Buckyx's quest for Strength

Post by Dave on Wed Jul 20, 2016 2:11 am

Weighted pullups, lots of skill work, front squats... consistent and effective training as usual!
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jul 20, 2016 10:13 am

20.7.2016

few FL sets: nice one leg FL, adv. tuck feels just as hard for some reason. maybe exhausted hips, also got some piked Straddle :D

Pull ups @ 18.75kg: 8, 6, 6 .. 3:00 rest

BB Rows @ 32kg: 3x8 .. 2:30 rest

adv. one leg Dragon flags: 2x5
partial HLLs: 2x7
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jul 21, 2016 9:17 am

21.7.2016

deload, knee feel better during front squats but worse in split squats though

ATG Front squats @ 27kg: 4x8 .. 2:00 rest
Split squats @ 27kg: 4x8
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jul 22, 2016 10:20 am

22.7.2016
same volume as last time, quite easy session
decided to do exercises such as press straddle HeS, hollow holds, arch holds, handstands, FL etc only as sequence at the beginning of each training session(6 times a week) and some of them through or at the end. feels good, less exhausting, can perform with better technique

Push ups @ 15kg: 2x7 .. 3:00 rest

OHP @ 37kg: 2x6 .. 3:00 rest

Dips @ 21kg: 2x8 .. 3:00 rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jul 23, 2016 4:07 pm

23.7.2016

Pull ups @ 18.75kg: 2x7 .. 3:00 rest

BB Rows @ 37kg: 2x8

adv. one leg Dragon flags: 2x6
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jul 26, 2016 11:22 am

skipped last leg day cause of inflammed right hip. probably too much squatting without control in ATG

26.7.2016

felt like crap yesterday, drank lots of water and couldnt get rid of headache till evening. then ate lots of carbs so it might explain todays better performance :D

BACK TO THE BASICS

full protraction straight arm knee plank: 60, 3x20-40 seconds (its actually hardest to keep PPT)

OHP @ 42kg: 3x8 .. 3:00 rest
Dips @ 28kg: 3x8 .. 3:00 rest
-dips were fine and OHP was explosive in first reps

Protracted knee Push ups: 2x5 (tried to keep protraction all the way, very hard)
Retracted Push ups: 5

tuck V-Ups: 3x5
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jul 27, 2016 11:07 am

27.7.2016

"high" volume on a cut, I plan a holiday by beach in 2 weeks for 10 days so that will be time without training unless I find some outdoor park near. ideally on a beach :D see how my body responds to higher volume and reps in pulling

tuck FL: 3x20 seconds
-strong scap activation, probably flat back. need to contract as much as possible after 10sec but can hold much longer

Pull ups @ 22.5kg: 8, 7, 6, 6 .. 4:00 rest
BB Rows @ 42kg: 10, 10, 8 .. 3:00 rest

Arch Holds: 3x10~ seconds .. form much better
straddle press HeS: 5+1pike, 3

chest to wall handstand feel effortless now, can really feel PPT and even managed to release legs for a while
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jul 28, 2016 11:32 am

28.7.2016

ATG Front squats @ 42kg: 5, 6, 6, 6 .. 3:00 rest
-lowback feels like weak link now

Split squats @ 32kg: 9, 8, 9 .. 3:00 rest

minor biceps and lat soreness from yesterday, managed to do one leg FL hold, extended other leg to adv. tuck, back to adv. tuck lay, lowered down and raised into adv. tuck FL again. good control
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jul 29, 2016 10:36 am

29.7.2016

Working BW: 78kg .. more than before diet lol, guess some leg gains showing up :)

knee protracted PPPUs: 2x5 + some protracted knee plank rocks(releasing one hand at a time while maintaining protraction)
-I rather called them PPPUs cause it really forces to lean

OHP @ 45kg: 3x7 .. 3:00 rest
Dips @ 30kg: 12, 10, 8 .. 3:00 rest

tuck V-Ups from full hollow: 7, 5, 7
-good exercise for both hollow and compression, could do full too. and full hollow hold with legs and arms close to floor but legs a bit apart
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jul 30, 2016 10:53 am

30.7.2016

FL work: 4 sets, regular tuck., adv. tuck, (adv.) one leg etc.
-holds are still short but I can hold a better one leg. more horizontal and other leg not tucked as much as possible

Pull ups @ 22.5kg: 8, 7, 7, 5+1 .. 4:00 rest
BB Rows @ 42kg: 11, 11, 8 .. 3:00 rest

Arch Holds: 4 sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jul 31, 2016 10:43 am

31.7.2016

ATG Front squats @ 45kg: 5x5 .. 3:00 rest
Split squats @ 32kg: 9, 10, 10 .. 3:00 rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Aug 02, 2016 11:16 am

1.8.2016

knee PPT Protraction hold: 3x40 sec .. 1:00 rest
knee Hollow Push ups: 3x3

OHP @ 45kg: 8, 7, 7 .. 3:00 rest
Dips @ 32.5kg: 10, 9, 8 .. 3:00 rest (backpack slipping off my left shoulder and I lose concentration..)

Floor triceps extensions: 2x10 .. 2:00 rest

V-Ups: 3x5 .. 2:00 rest
-keeping PPT
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Aug 03, 2016 11:02 am

3.8.2016

FL work: adv. tuck 10 sec, one leg adv. to one leg 6 sec, adv. tuck ? sec
-for some reason one leg and adv. tuck feels the same. whole upper body shakes a lot. when I try to extend other leg I lose scap. activation and arms bend

Pull ups @ 22.5kg: 7, 7, 7, 7 .. 3:30-4:00 rest
BB Rows @ 42kg: 11, 11, 10 .. 3:00 rest

pull ups were strong

Arch Holds: 4 sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Aug 04, 2016 11:41 am

4.8.2016

ATG Front squats @ 45kg: 6, 6, 5, 5, 5 .. 3:00 rest
Split squats @ 32kg: 10


had to terminate session due to strong GI distress(bloated, pain..). felt like crap since warm up, actually I have this for 2 weeks but mostly in the evenings. I thought I might have developed lactose intolerance as I eat a lot of dairy lately (just a bit more than usual though) but sometimes I would feel bloated after salmon with potatoes for lunch lol. it might be some of these: strong coffee short before fast walk on direct sunlight in noon(I do this as warm up :/), lots of dairy almost every meal, prolonged sitting with compression, supplements(fish oil, collagen, joints stuff), green vegetables(not much of these actually)
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Aug 05, 2016 11:24 am

5.8.2016

knee Hollow push ups: 2x8 .. short rest
-they feel easy now

some protraction rocks and walks

OHP @ 45kg: 3x8 .. 3:00 rest

Split squats @ 32kg: 2x10 .. 3:00 rest

Dips @ 34kg: 3x8 .. 3:00 rest

I look quite leaner for some reason and bodyweight was only 76.5kg with clothes during training lol. not bad despite yesterdays little refeed(like 200g carbs in the evening) and basically I refeed like every 4 days now cause I start to feel like crap

formchecks:
tuck Front Lever
Chest to wall handstand


Last edited by Buckyx on Sat Aug 06, 2016 11:07 am; edited 2 times in total
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Aug 06, 2016 11:05 am

6.8.2016

FL work: one leg 2x5+ sec, adv. tuck and tuck 10+

Pull ups @ 22.5kg: 7, 7, 6, 6 + 3(0:30 rest).. 3:30-4:00 rest
BB Rows @ 42kg: 10, 10, 10 .. 3:00 rest

V-Ups: 3x5

ALTERNATED
floor Triceps extensions: 12, 8+4 .. 1:30 rest
BB Reverse curls @ 15kg: 8, 12 .. 1:30 rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Aug 07, 2016 11:56 am

7.8.2016

ATG Front squats @ 45kg: 5x6 .. 3:00 rest
Split squats @ 30kg: 3x10 .. 3:00 rest (switched to weighted vest, feels harder but more stable and much better form)
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Aug 17, 2016 6:19 am

had few training sessions while on a vacations
had kinda low protein diet for 8 days and felt much weaker

did lots of 5 chest to bar pull ups and 7 deep dips sets, FL and FL rows, dips to tuch planche, L-Sits, full hanging leg lifts, last training even no kip muscle up singles

20 chin ups maxout at the end! 25 dips only tho
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Aug 19, 2016 8:04 am

19.8.2016

OHP @ 45kg: 5, 6, 6 .. 3:00 rest
Dips @ 34kg: 3x5 .. 3:00 rest
V-Ups: 3x7

not bad after shorter break from heavy stuff, bodyweight is higher than usual. looked quite lean tho few days ago before I messed up diet lol


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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Aug 20, 2016 8:10 am

20.8.2016

Pull ups @ 22.5kg: 4x5
BB Rows @ 42kg: 3x8
Arch holds: 4 sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Aug 21, 2016 4:11 pm

21.8.2016

ATG Front squats @ 37kg: 8, 7
-too weak today, weakest legs on this forum :D

lowback too uncomfortable during 3rd set
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Aug 22, 2016 12:53 pm

22.8.2016

OHP @ 45kg: 7, 7, 10 .. 3:00-4:00 rest
Split squats @ 30kg: 3x10
Dips @ 34kg: 3x6 .. 3:00-4:00 rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Aug 23, 2016 11:03 am

23.8.2016
trying 1RM pull ups before I go on next  5-6day vacation and then on 3 months strength block to not waste time

working bodyweight 80kg lol. getting fat quickly

Pull ups:
2 @ BW/15/24/30/35kg
1 @ 45kg
1 @ 50kg new 1RM! .. only by 2kg more total weight though as I did 45.5 at 83 in january
1 @ 53.5kg failed
1 @ 50kg shortly after failed too, I guess my real strength lies around 55kg maybe if fresh and trained in low rep range for a while
5 @ 30kg
9 @ 20kg
9-10 @ 10kg
15 @ BW

V-Ups: 5, 6, 5, 5

BB Curls @ 27kg: 7, 6, 6

Arch holds: 4 longer sets
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Tue Aug 23, 2016 9:04 pm

Congratulations on the PR. A +50 kg pullup is pretty awesome.
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Aug 30, 2016 3:39 am

found a workout part 2min away from apartment ;)

29.8.2016

few FL holds + muscle up single

alternated HeSPUs with various pulling (couldnt find progression of same difficulty)

A1 chest to wall HeSPUs: 5, 5, 4, 5, 5 .. 1:30 rest (some extended into hold)
A2 .. 1:30 rest
-Archer chin ups: 3 - other hand almost straight
-one leg FL row + adv. tuck row x2 + hold
-high pull ups(abs): 5, 5
-muscle up + high pull up

2-3 min rest

Chin ups: 20 + short hold (last 5 reps not consecutive)
Dips: 15+5
Hanging leg lifts: 10
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Sep 02, 2016 1:00 pm

2.9.2016

working BW: 79kg .. lost a bit last week :D
decided to give upper/lower a try again, now aiming to increase volume in 6 weeks block, then I plan 4 weeks block of upping intensity, some deload and 1RM test. hopefully will give me solid enough foundation to focus more on advanced bodyweight elements

A1 OHP @ 48kg: 5
A1 CTW HeSPUs: 5, 5, 5 .. switched to these cause I need to use water bottles over 45kg and they fall :/

A2 Pull ups @ 28.75kg: 5, 5
A2 Pull ups @ 26.5kg: 5, 5 .. felt too heavy :D

B1 Dips @ 37.5kg: 6, 6, 6
B2 BB Rows @ 42kg: 12, 12, 12

C1 Push ups @ 20kg: 2x12
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Sep 06, 2016 4:14 pm

6.9.2016
felt very weak

A1 Pull ups
-3-4 @ BW/10/20kg - warm up
-4 @ 27.5kg
-4, 3 @ 23.5kg
-4, 4 @ 21kg

A2 CTW HeSPUs: 4, 4, 4, 3
A2 OHP @ 45kg: 4

took more than 90 minutes with warm up..
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Sep 16, 2016 10:44 am

I have been sick since last training session and still not feeling completely okay but I am starting with light sessions to practice the movement

16.9.2016

6x5 of
BB Rows @ 27kg
BW Dips
BW Pull ups
BB OHP @ 27kg

wanted to do high rep romanian deadlifts but felt discomfort in hips(a bit during rows too), hopefully will go away with learned technique
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Sep 24, 2016 10:00 am

24.9.2016

A1 Pull ups: 2-3-4-5-6
A2 Dips: 2-3-4-5-6

tuck FL hold
decline pike push ups
few wall HSPU - very weak

hopefully Ill be able to start training again seriously next week
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Sep 27, 2016 11:42 am

27.9.2016

A1 Pull ups @ 10kg: 4x5
A2 OHP @ 37kg: 4x5

B1 Bent-over BB Rows @ 37kg: 4x5
B2 Dips @ 21kg: 4x5

sets of shame
Front squats @ 27kg: 3x10
Romanian deadlifts @ 27kg: 1-3x10 (forgot if I did more sets lol)
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Sep 29, 2016 9:37 am

29.9.2016

A1.1 Pull ups @ 21kg: 3x5 .. 1:30 rest
A1.2 Pull ups @ 10kg: 1x8
A2 Barbell OHP @ 42kg: 4x5 .. 1:30 rest

B1 BB Rows @ 42kg: 3x5
B2 Dips @ 21kg: 3x7

C1 Front squats @ 27kg: 4x10
C2 hollow tuck V-ups: 4x5

D1 one arm Curls @ 4kg: 3x20
D2 one arm Triceps extensions @ 4kg: 2x20
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Oct 01, 2016 1:26 pm

1.1.2016

A1 OHP @ 45/45/45/40kg: 4, 4, 4, 6
A2 Pull ups @ 25/25/25/18kg: 4, 4, 4, 6

B1 Dips @ 25kg: 3x7
B2 BB Rows @ 45kg: 3x5

C1 Squats @ 27kg .. idk why but I lose breath after few reps then my form gets terrible, back squats feel better on lower back and knee but I feel hip discomfort instead. still better execution. low weights tho
-Front: 10, 5
-Back: 7, 10
C2 hollow tuck V-Ups: 3x7
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Oct 04, 2016 8:52 am

4.10.2016
bars were wet and it started raining since 4th set. didnt affect OHP but I could barely hang when doing pull ups

A1 Pull ups @ 25/25/25/20/20kg: 5, 4, 3, 5, 4
A2 OHP @ 45kg: 5, 5, 5, 5

B1 Dips @ 25kg: 8, 7, 8
B2 BB Rows @ 45kg: 5, 5, 5

C1 SA Lateral Raises @ 1.25kg: 3x10
C2 BB Curls @ 22kg: 2x8
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Oct 07, 2016 9:37 am

5.10.2016

Front squats @ 22kg: 2 sets
Back squats @ 22kg: 2 sets
-knee pain..(last sets done after shoulderstands and felt better)

Romanian Deadlifts @ 22kg: 3x10
Romanian Deadlifts @ 25kg: 1x6


Shoulderstand squats: 4x20

tuck v-ups: 3x7
short bridges: 4x15


Last edited by Buckyx on Fri Oct 07, 2016 9:42 am; edited 1 time in total
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Oct 07, 2016 9:40 am

7.10.2016

A1 Pull ups @ 25kg: 5+2, 4+2, 5+1.5, 3+3 (30 sec rest-pause)
A2 OHP @ 45kg: 6, 6, 6, 6 + 3(push press)

its quite cold outside, grip is weak, cant get/stay hydrated. prob need to start having proper preworkout meal, coffee and creatine again :D

clusters or rest-pause reps seem to get me higher volume without getting tired opposed to straight sets, I think Ill split my upper body days into 2 vertical upper and 1 horizontal upper and do only 1 movement per pull/push for more sets
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Re: Buckyx's quest for Strength

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