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Buckyx's quest for Strength

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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Oct 11, 2016 10:03 am

11.10.2016

alternated with 2:00 rest

A1 Pull ups clusters @ 25kg with 15~ sec rest within set
3-3-2 .. 8
3-2-2 .. 7
3-3-2 .. 8
3-2-1(failure) .. 6 + 20 BB Rows @ 30kg shortly aftr

A2 OHP + Push press @ 45kg
5+3
5+2
5+2
5+2 + 20 diamond push ups

I hope to progress at least with those 2 movements, beein doing nothing else lately. reps/set are around the same as 2 months ago but they used to be consecutive. 5kg increase since january for cluster pull ups :/
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Oct 13, 2016 11:23 am

13.10.2016

A1 Dips @ 25kg: 8, 9, 9, 9, 7
A2 BB Rows @ 45kg: 8, 9, 9, 8, 7

-planned 30 and 40kg at first but I just loaded by feeling. dips are awfully weak but form is great actually
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Oct 15, 2016 11:30 am

15.10.2016

A1 Pull ups @ 30kg: 3, 3, 3, 3, 3
A2 CTW HeSPUs: 4, 3, 3, 3, 3
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Oct 18, 2016 12:03 pm

18.10.2016
bar was wet again..

working bodyweight: 82-83kg!! LOL I got so heavy again, no wonder my reps stay low when I am like 4kg heavier than before

Pull ups @ 25kg: 4-5x5, 4
-hollow holds between

BB rows @ 45kg: 3x8
BB rows @ 27kg: 25 - after short rest(deloaded barbell)
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Oct 19, 2016 10:57 am

19.10.2016

Dips @ 30kg: 4x8

OHP @ 40kg: 3x6
OHP @ 45kg: 1x5
AMRAP Dips: 20 .. slow down, explode up
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Oct 21, 2016 2:05 pm

21.10.2016

Pull ups @ 27.5kg: 2
Pull ups @ 35kg: 2
Pull ups @ 25kg: 6, 5, 6, 4+1, 4

BB Rows @ 30kg AMRAP: 17
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Oct 22, 2016 1:41 pm

22.10.2016

Dips @ 32.5kg: 5
-form was awful, decided to stop and could barely push press the weighted vest

I am getting more than enough calories and protein, regular amounts of fruit and some veggies. much less than I am used to but everyone says only CICO matters lol. considering I am still training with similar intensity whole year without making much progress I must definitely do something wrong as there are quite a lot of people dipping 100-140kg, many beginners can dip 70 within first year of training. well
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Oct 25, 2016 10:49 am

25.10.2016

Got my first real dipping belt, wanted to try so I didnt deload like I planned. maybe I wont need it if I start eating good again :D
Pull ups @ 26kg: 5, 5, 5, 5, 4+1 .. + 3 top half ROM only, tried to explosively reverse the movement. that part is hardest for me, I couldnt go fully with weighted vest

BB Rows @ 27kg AMRAP: 16

BB Rows @ 45kg: 3x8

some hollow holds
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Oct 26, 2016 10:03 am

26.10.

Dips @ 32.5kg: 8, 7, 8, 8
Dips @ BW AMRAP: 14
-this made me sore lol

I couldnt do OHP cause negative caused sharp pain. had exactly this problem in summer but I thought it was specifically due to dumbbell OHP and huge plates which altered the movement. depression + protraction in plank causes discomfort. I am introducing shoulder stability exercises with bands again and joint supplements
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Oct 28, 2016 10:17 am

28.10.2016

Working BW: 81.5kg

Pull ups @ 29kg: 2
Pull ups @ 36kg: 1
Pull ups @ 26kg:
4-3-2=9
4-2-2=8
4-2-2=8
4-2-1=7
-clusters again, cca 4 min rest between. first intrasets  felt explosive

BB Rows @ 27kg AMRAP: 20

did a flat tuck FL hold of cca 10-15 sec. cant hold adv. tuck
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Oct 29, 2016 11:53 am

29.10.2016

Dips @ 35kg: 3x5
Dips @ 25kg: 2x10
Dips @ BW AMRAP: 13

shoulder burn
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Nov 01, 2016 10:54 am

1.11.2016

Pull ups @ 29.5kg: 2
Pull ups @ 36kg: 1
Pull ups @ 26kg:
4-3-3=10
4-3-2=9
4-2-2=8
4-2-1=7

BB Rows @ 27kg AMRAP: 20
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Nov 02, 2016 10:18 am

2.11.2016
shoulder still feel weird but there was no pain during OHP, more control than before I got injured. but negative is harder to control than concentric for some reason

OHP @ 45kg: 1x6 - keeping this to warm up and to maintain shoulder strength in bottom ROM.
CTW HeSPUs: 3, 3, 2, 2, 2
Decline pike push ups: 6, 5, 5, 5
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Nov 04, 2016 1:52 pm

4.11.2016

Pull ups @ 28.5kg: 2
Pull ups @ 36kg: 2, 3, 3, 3, 2

BB Rows @ 45kg: 4x8
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Nov 05, 2016 9:13 am

5.11.2016

Dips @ 35kg:
4-3-3=10
4-3-3=10
4-3-2=9
4-3-0=7 (failed first rep lol)

Dips @ BW AMRAP: 15
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Nov 08, 2016 8:18 am

8.11.2016

deload week

Pull ups @ 28.5kg: 3
Pull ups @ 36kg: 1
--shoulder weakness even during BW only so I switched to pushing exercises

decline pike push ups: 3, 5, 5
CTW HeSPUs: 3
BTW HeSPUs: 3
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Nov 09, 2016 7:58 am

9.11.2016

Pull ups @ 26kg: 5, 5, 4
-bit lower rest times, form very good but felt like its my max
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Nov 11, 2016 8:47 am

11.11.2016

OHP @ 45kg: 2x4.. first set was so heavy which is weird cause my warm up is better than usually
Dips @ 35kg: 5+3, 5+3
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Nov 12, 2016 9:33 am

12.11.2016

Pull ups @ 36kg: 3, 3
BB Rows @ 45kg: 8, 8
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Nov 15, 2016 8:49 am

15.11.2016

BTW HeSPUs: 10x2
-not strict but need to keep overhead pushing volume somehow

my time is quite restricted due to bachelor thesis although sessions like this still take a lot of time with warm up
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Nov 16, 2016 9:15 am

16.11.2016

Pull ups @ 31kg: 2
Pull ups @ 38.5kg: 1
Pull ups @ 28.5kg:
3-2-2=7
3-3-2=8
3-2-2=7
3-2-1=6
3-2=5

BB Rows @ 27kg AMRAP: 20
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Nov 19, 2016 9:38 am

19.11.2016

OHP @ 45kg: 2x5
-very good form Id say, focusing on "hammer curl" during the negative helps with proper movement pattern

Dips @ 37.5kg: 2x5
Dips @ 25kg: 4x2 with short rests, I'll do this 3 times a week to relearn correct form and slowly raise weight till I get to my "real intensity" low rep sets

few back to wall HeSPU singles, form broke after
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Nov 21, 2016 10:24 am

21.11.2016

trying more hypertrophy oriented pulling sessions. I wonder whats better for this goal. BW pull up is less than 60% of my 1RM but I can do only sets of 12-15 at such intensity. ended up a bit disappointed

warm up
3 Pull ups @ BW/10/20kg
4 Pull ups @ 30kg

Pull ups @ 13.5kg: 10, 8, 7
Pull ups @ BW: 12, 11(failure)

BB Rows @ 37kg: 2x10

BB curls @ 17kg: 3x5 with shorter rests

lats & biceps pump achieved but it feels like heavy pull ups dont have much impact on performance with lighter weight
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Nov 22, 2016 11:23 am

22.11.2016

OHP @ 45kg: 2x5

Dips @ 28kg: 6x3

BTW HeSPUs
regular: 1, 1, 2, 1, 1
elevated: 1, 1, 1
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Nov 25, 2016 10:33 am

25.11.2016
Dips @ 28kg: 4x2

25.11.2016

warm up
3 Pull ups @ BW/10/20kg
4 Pull ups @ 30kg

Pull ups
2x10 @ 9kg
1x10 @ 6kg
10, 8 @ 1kg

BB Rows @ 37kg: 3x12
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Dec 01, 2016 9:53 am

stopped having regular training sessions due to limited time(trying to finish bachelor thesis before deadline)

but I take some mental breaks every day, do a quick warm up and then 1 strict set per exercise to hopefully keep gains

so far I do only these and Ill add OHP, rows and weighted work 1-2 times a week

Push ups: 10
-strict ones, dont feel easy but a good warm up

BTW HeSPUs: 3
-controlled through whole ROM + full elevation(as max as I can) each rep

Pull ups: 15

Dips: 15
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Dec 02, 2016 11:47 am

2.12.2016: 10 Push ups, 4 BTW HeSPUs, 15 Pull ups, 15 Dips
-make me exhausted and sick for 30 minutes lol, guess my endurance really suck
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Dec 03, 2016 2:37 pm

3.12.2016

OHP @ 45kg: 3x5
-feels hard when I dont accelerate at the bottom but I try to be slower and strict there cause thats part of ROM I miss when I do handstand push ups

Pull ups pyramid(dropsets?):
-3 @ BW/11/21kg
-2 @ 31/41kg
-4 @ 31kg
-6~7 @ 21kg
-9~10 @ 11kg
-12 @ BW

few dips.. I have failed with first rep @ 35kg! lost control and dropped on knees lol, did 2 more reps but I dont have strong control over movement which I dont get cause I think my dips form improved in last weeks
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Dec 05, 2016 1:43 pm

5.12.2016

Working BW: 81kg

Pull ups @ BW: 15

A1 BB Rows @ 45kg: 3x10
A2 Dips @ 35kg: 3x8

BTW HeSPUs: 2
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Dec 07, 2016 11:00 am

7.12.2016

did 3 BTW HeSPUs and tuck FL hold during warm up

A1 OHP @ 45kg: 6, 5, 5
A2 Pull ups @ 29kg: 4, 3, 5x1, 5x1 - weak today, had to do cluster of singles instead

few PPPU sets, cant maintain hollow when I lean and especially once I start doing push ups
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Dec 09, 2016 1:54 pm

decided to lower intensity so I can do higher frequency and volume but arms still feel destroyed. first sets were easy and last sets were like max effort. this would be funny volume to overtrain so its probably my lifestyle that sucks. bad nutrition and stress management

alternated pushing and pulling

9.12.2016

Pull ups @ 25kg: 5x4

OHP @ 40kg: 3x6

Dips @ 25kg: 3x8
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Dec 12, 2016 9:55 am

12.12.2016

Pull ups @ 11kg: 3x8

Dips @ 40kg: 4x4

OHP @ 37kg: 8, 7, 7

BB Rows @ 37kg: 10, 12
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Dec 14, 2016 10:26 am

14.16.2016

started doing PPPUs during warm up, seems like I can keep hollow and lean. but I cant keep hollow at the end of session during regular push ups

Pull ups @ 19kg: 6
Pull ups @ 16kg: 3x6

Dips @ 30kg: 3x6

Push ups @ BW: 2x7-10
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Dec 16, 2016 9:32 am

16.12.2016

Pull ups @ 27kg: 2x4
Pull ups @ 26kg: 2x4, 1x5(10RPE, maxout)
--switched to belt from vest

Step ups @ 26kg: 1x4 each leg..
-bit higher ROM than 90° knee angle
-uncomfortable cause of weight on belt
-feels better than squats, Ill do this with less weight for leg work instead

OHP @ 40kg: 3x6

Dips @ 27kg: 3x8

BB Curls @ 20kg: 8, 9
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Dec 19, 2016 10:45 am

19.12.2016

Pull ups @ 13.5kg: 3x7

Dips @ 40kg: 4x4

OHP @ 40kg: 3x7
-easy, my strength is finally back

BB Rows @ 40kg: 10, 12
-no intensity for most but I always struggled, now its becoming easy

seems like higher frequency DUP was a good idea. Dips are my worst exercise right now, not sure how they compare to pull ups balance wise but it does not comfortable for joints and I am still far from 1RM
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Dec 21, 2016 9:17 am

21.12.2016

Pull ups @ 20kg: 4x5
Dips @ 35kg: 4x5
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Dec 23, 2016 9:24 am

23.12.2016

Working bodyweight: 84kg .. no wonder I feel so weak when I weigh 6kg more than in September

Pull ups @ 32.5kg: 3
Pull ups @ 31kg: 3x3
Pull ups @ 26kg: 3

OHP @ 45kg: 3x5

Dips @ 32.5kg: 7, 6

BB Curls @ 20kg: 9, 9
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Dec 26, 2016 9:34 am

26.12.2016
working Bodyweight: 84kg

Dips @ 42.5kg: 4x3

Pull ups @ 21kg: 2x6
Pull ups @ 16kg: 1x6

BB Rows @ 45kg: 8, 8

OHP @ 40kg: 2x6
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Dec 28, 2016 8:41 am

28.12.2016

working bodyweight could be like 82kg only which is weird cause I had pizza for dinner lol.

Dips @ 35kg: 3x5

Pull ups @ 26kg: 3x4, 1x5

2 explosive pull ups + 30 dips + 15 pull ups + 16+6+4+4 push ups + 10 pull ups + 10 BB rows @ 37kg => pump  :roflol2:
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jan 04, 2017 11:31 am

4.1.2017

Pull ups @ 21kg: 1x4
Pull ups @ 16kg: 3x4

Dips @ 30kg: 2x4
Dips @ 25kg: 2x4
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jan 09, 2017 1:57 pm

9.1.2017

first serious workout. cca -6 °C outside but I just did there my sets and rested inside lol
also my 3rd day of cutting

Pull ups @ 36kg: 6x2 !! idk how it translates to 1RM but I guess its good

OHP @ 45kg: 3x6 .. finished this before pull ups but I used less warming sets

Dips @ 30kg: 3x6

BB Curls @ 20kg: 2x12
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jan 11, 2017 11:08 am

11.1.2017

strongest session in last 2 months and its after heavy doubles day!

Working bodyweight: 83.5kg

Pull ups @ 27.5kg: 4x4
Pull ups @ 23.5kg: 1x4

Dips @ 37.5kg: 1x4
Dips @ 40kg: 2x4
Dips @ 35kg: 1x4

also wall HeSPUs feel quite easy now and adv. tuck FL starts feeling strong too
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jan 13, 2017 11:39 am

13.1.2017

Pull ups @ 21kg: 4x6

Dips @ 45kg: 4x2

BB Rows @ 40kg: 2x12

BB OHP @ 40kg: 3x8
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jan 16, 2017 3:49 pm

16.1.2017

deload week

Pull ups @ 16kg: 1x4, 3x3
Dips @ 25kg: 3x4
OHP @ 40kg: 2x6
BB Rows @ 40kg: 2x6
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jan 18, 2017 12:40 pm

18.1.2017

Pull ups @ 21kg: 2x3, 2x2
Dips @ 30kg: 3x3
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jan 20, 2017 11:57 am

20.1.2017

Dips @ 37.5kg: 3x2
Dips @ 30kg: 1x4 .. forgot backpack with plates at pull up place lol

Pull ups @ 27kg: 3x2, 3x1

OHP @ 45kg: 2x4

BB Curls @ 27kg: 1x2
Vest Curls @ 30kg: 1x5
-forgot to do curls so I just used the vest in my room with neutral grip. quite hard
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jan 23, 2017 8:26 am

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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jan 23, 2017 8:27 am

last post was not sent cause I accidentaly inserted microsoft's "tear of joy emoji" omg

cliffs. failed 1RM attempt. pulled less than in summer
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Feb 06, 2017 10:15 am

didnt train much recently

first serious training session

6.2.2017

Working bodyweight: 84.5kg

Pull ups @ 27kg: 5, 4, 4, 4, 4, 3
-bar was wet but it started raining again after 3rd set I couldnt grip bar fully

BB Rows @ 42kg: 2x12

BB Curls @ 20kg: 2x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Feb 08, 2017 1:11 pm

8.2.2017

A1 Dips @ 37.5kg: 5, 5, 5, 5, 5, 5
A2 Pull ups @ 13.5 kg: 8, 8, 7, 7, 7

OHP @ 45kg: 4x6

almost PPPUs: 12, 7
-vertical forearms push ups are quite close, will switch to regular PPPUs soon. dips make great carryover probably as I dont train horizontal pushing much
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Re: Buckyx's quest for Strength

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