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Buckyx's quest for Strength

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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Feb 10, 2017 8:30 am

10.2.2017

Pull ups @ 6kg: 12, 12, 11, 10
-last sets were done with hanging pause and some grind. overestimated weight on every session so far. hopefully my working capacity and recovery will improve

BB Rows @ 45kg: 2x10

BB Curls @ 20kg: 12, 11
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Feb 11, 2017 9:53 am

11.2.2017

OHP @ 37kg: 4x10
Dips @ 25kg: 4x10, 9 + failure

PPPUs: few sets of few reps
-trying to get vertical forearms with regular push ups and I need to lean so much, my wrist flexibility wont allow me to lean more and also I lose PPT and the lean needs to be greater than I would do currently as regular planche lean warm up
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Feb 15, 2017 8:41 am

skipped training on 13th because of school. did random maxout of 21 pull ups(random PR  :zerk: ) without any structured warm up tho.

15.2.2017

Pull ups @ 26kg: 5, 5?, 4, 4, 4, 5
-? = not sure if I did that set lol.

BB Rows @ 45kg: 12, 10

BB Curls @ 20kg: 12, 10
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Feb 17, 2017 2:54 pm

17.2.2017
late evening workout. pushed further in the day due to headache

A1 Pull ups @ 16kg: 5x8
A2 Dips @ 36(.5)kg: 3x5, weaker session to session. killed my wrist today I couldnt do 1 rep on my 4th set. negative was hard

OHP @ 45kg: 4x6 . barely pushed

some PPPUs with good amount of lean
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Feb 19, 2017 8:54 am

19.2.2017
great lat pump

Pull ups @ 6kg: 12, 12, 10-11, 12
-seems like higher volume is paying off. I am able to recover between last 2 sets so last set is always better performance even tho I go almost to absolute failure on those :)

BB Rows @ 45kg: 2x12

BB Curls @ 20kg: 10-12, 12

hollow holds between pull ups are also getting better. currently at sets of 15-20 sec with one leg straight(opened) and other tuck with partially opened hips. arms behind body
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Feb 20, 2017 9:54 am

20.2.2017

OHP @ 37kg: 10, 8, 8, 10
Dips @ 25kg: 5x10

PPPUs: 2x3
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Feb 22, 2017 9:47 am

22.2.2017

Pull ups @ 26kg: 5, 5, 5, 5, 4, 4

BB Rows @ 45kg: 12, 12

BB Curls @ 20kg: 12, 12
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Feb 24, 2017 11:17 am

24.2.2017

A1 CTW HeSPUs: 5x2
A2 Pull ups @ 16kg: 5x8

PPPUs: 3x3 - with great lean

could keep strong PPT during planche leans and handstand :)

Dips @ 30kg: 5, 1 - feels like chit, each arm doing kind of different movement and it either kills my wrists or shoulder stability depends on which way the chair leans so I am stopping until I get regular dip bars which should be next week
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Feb 26, 2017 9:52 am

26.2.2017

despite drinking some alcohol in the evening and going to sleep late my performance keeps improving!

Pull ups @ 6kg: 4x12
BB Rows @ 45kg: 2x12
BB Curls @ 20kg: 2x12
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Feb 27, 2017 10:11 am

27.2.2017

CTW HeSPUs: 6x2
PPPUs: 5-6x3-4
Decline pike push ups: 2x6
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Mar 02, 2017 6:32 am

finally got my first real dip bars. they still shake a bit for some reason, probably because they are tall and I can do full ROM dips there with straight legs but now I am almost touching ceiling with my head :D

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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Mar 02, 2017 6:34 am

1.3.2017

Pull ups @ 11kg: 8, 8, 10 - warm up before I managed to "construct" dip bars
Dips @ 11kg: 4-5x7-10

I can do single bar dips, FL hold, FL rows, even supported OAC in L-Sit but its not stable enough for L-Sit pull ups lol so that was my training. my mid back is sore today even tho I felt mostly lats from FL work so they are definitely better than high rep rows I was doing before
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 03, 2017 9:21 am

3.3.2017

Bodyweight: 85kg
Pull ups @ 36kg: 15x1 .. 30 sec rest cca

some FL hold and rows. max adv. tuck for 5 sec and regular tuck FL rows like 2 reps. very hard for me right now
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Mar 04, 2017 9:06 am

4.3.2017

Dips @ 36kg: 4x6
OHP @ 45kg: 3x6, 1x9
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Sun Mar 05, 2017 1:27 pm

Nice work! Those dip bars are awesome.
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 06, 2017 11:04 am

Brahma Bill wrote:Nice work! Those dip bars are awesome.

thanks man, now I can finally do some front levers and good range of motion dips :)
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 06, 2017 11:05 am

6.3.2017

Pull ups @ 21kg: 7, 7
Pull ups @ 31kg: 4, 3
Pull ups @ 16kg: 8, 7

2 flat tuck FL holds

BB Curls @ 27kg: 2x8
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Mar 07, 2017 9:28 am

7.3.2017

PPPUs: 2x3
Dips @ 41kg: 5, 0(failed first rep)
Dips @ 11kg: 13, 13, 8, 9

CTW HeSPUs: 1x2
OHP @ 45kg: 4x7

OHP finally going up, PPPUs are almost effortless, but dips feel terrible. I think my body was not built for them. they hurt my wrists too unlike handstand push ups which is interesting
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Re: Buckyx's quest for Strength

Post by Rastaman on Thu Mar 09, 2017 6:07 am

7 Pullups at +21 Kg !!! Awsome work mate.
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Mar 09, 2017 9:56 am

Rastaman wrote:7 Pullups at +21 Kg !!! Awsome work mate.

thanks, I did 8 today as a part of dropset :)
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Mar 09, 2017 9:59 am

9.3.2017

Working bodyweight: 86kg - too much. finally started eating better and will start cutting soon

Pull ups dropsets
-31kg: 2
-41kg: 2.5
-31kg: 5
-21kg: 8
-11kg: 12
-00kg: 15

flat tuck FL: 4x5-10 sec

BB Curls @ 27kg: 8, 9
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Re: Buckyx's quest for Strength

Post by ChrisTG on Fri Mar 10, 2017 1:34 am

Buckyx wrote:but dips feel terrible. I think my body was not built for them. they hurt my wrists too unlike handstand push ups which is interesting

I also found dips to simply just not work for me, I felt painful pressure in my clavicle every time I started to make progress and I don't remember them being very nice on my wrists either. Which is a shame, they felt great on my pecs and triceps before they started feeling awful.

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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 10, 2017 10:52 am

ChrisTG wrote:
Buckyx wrote:but dips feel terrible. I think my body was not built for them. they hurt my wrists too unlike handstand push ups which is interesting

I also found dips to simply just not work for me, I felt painful pressure in my clavicle every time I started to make progress and I don't remember them being very nice on my wrists either. Which is a shame, they felt great on my pecs and triceps before they started feeling awful.

right, I am yet to figure out whats wrong with my home set up whether it was chairs or parallel bars because I remember when I went to actual gym few times my performance was a lot better than at home although it was long time ago. too bad its not easy to overload push ups, I am thinking of elevated platform for hands and feet and using weighted belt
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 10, 2017 10:55 am

10.3.2017
huge dip disappointment

I did like 6-7 sets of 7-10 reps, too uncomfortable to do more reps but still got pump but I failed a rep with 40kg :( then I failed with 30kg too so I finished bodyweight only

and I feel tension in left trap at bottom ROM, maybe thats the cause but it was first time it happened tho
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 13, 2017 10:00 am

13.3.2017

Pull ups @ 36kg: 6x2 .. 1:00 rest, goal is to build up to a lot of sets of 2 in next months, Ill start cutting as well so I will be increasing weight too

FL work: adv. tuck 5 sets of 3-5s
I am around 10% relatively weaker than last summer, if I cut all fat back(-6kg bf for +6kg on belt) should be much stronger(+10% vs -10%)

BB Curls @ 27kg: 2x9


Last edited by Buckyx on Mon Mar 20, 2017 10:30 am; edited 1 time in total
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Mar 14, 2017 10:17 am

14.3.2017

Dips @ 26kg: 1x8
Dips @ 31kg: 2x7
Dips @ 11kg: 10, 11, 8

PPPUs: 2x4

OHP @ 45kg: 7, 7, 7, 10!

seems like Ive finally got my old OHP strength back and increasing very fast recently however my chest to wall HeSPU is so bad it caused shoulder pain and I failed my first rep. used to feel more natural to shoulders than OHP
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Mar 15, 2017 9:55 am

15.3.2017

Pull ups @ 21kg: 8, 8, 7
Pull ups @ 16kg: 8, 5+3(used 6kg for last 3 reps, rested only to decrease weight)

FL work: 2 sets of tuck - adv. tuck, strong lat tension :)

BB Rows @ 40kg: 15
-quite slow eccentric

nice lat pump from those

I think Ive finally figured out how to combine higher volume with strength work + some skills/holds but in different order than I do now. now I just need to add some shoulder (p)rehab and lower body work
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 17, 2017 9:10 am

17.3.2017

Pull ups @ 6kg: 3x12, 10

FL work: 3x flat tuck

BB rows @ 40kg: 12, 15
BB Curls @ 27kg: 9, 8
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Mar 18, 2017 10:06 am

18.3.2017

Dips @ 31kg: 2x7
Dips @ 11kg: 12, 10
Dips @ 6kg: 12, 12
-focusing on lockout with pauses now

PPPUs: 5, 4

OHP @ 45kg: 7, 7, 7, 7 + ~10s lockout hold
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 20, 2017 10:29 am

20.3.2017

Pull ups @ 26kg: 6x2 .. 1:00 rest
FL work: tuck 3 sets

deload week, 10kg less on pull ups felt same as last session. feel like I am demineralized after hard saturdays night. also have some small calve bone injury so I cant put pressure on that leg when its bend in the knee :/
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Mar 21, 2017 1:02 pm

21.3.2017

Dips @ 21kg: 2x7
Dips @ BW: 2x12

PPPUs: 2x4

OHP @ 35kg: 3-4x7
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Mar 30, 2017 7:11 am

30.3.2017

sickness.. still didnt get rid of all crap in throat and nose and didnt eat well last 2 days but I guess I could train at decent intensity today

Pull ups @ 31kg: 5-6x2 .. 1:00-1:30 rest

tuck FL: 5x5-10 sec

slow BB rows @ 40kg: 9, lost focus
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 31, 2017 12:11 pm

31.3.2017

felt like crap whole day but somehow managed decent training session :) also I dont get almost any vegetable past few days and my protein intake is probably low too. must be low on minerals, that could explain why I feel like this. I think my bodyweight is 1-2kg less but shouldnt be muscles after 10 days!! :D

Dips @ 31kg: 2x8
Dips @ 11kg: 3x12
-all sets were almost to failure

OHP @ 45kg: 6, 7, 8, 6
-sometimes feel like I can go forever, then I push extra reps. but its quite taxing overall
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Apr 02, 2017 12:35 pm

2.4.2017

still sore after last training, probably went too hard. experiencing elbow pain on straight arm since 1 hour postworkout. seems like early tennis elbow

my forearms felt beaten for few months so I need to add some prehab exercises in the future as my exercises selection is very narrow

Wrist curls @ 1.25kg: palm down, 3x~30 with slow eccentric
-using iron plate. harder on grip lol but forearm is bit pumped
Inverted rows: 3x7-10 - dont feel elbow at all so I guess I should be fine in few weeks


Last edited by Buckyx on Mon Apr 03, 2017 9:10 am; edited 1 time in total
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Apr 03, 2017 9:09 am

after doing several tests it seems its not tennis elbow but probably triceps tendonitis :/

3.4.2017
started doing core exercises cause I have nothing to do

4 sets of hollow and arch holds
4 sets of tucked V-Ups - maintaining hollow
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Apr 04, 2017 8:05 am

4.4.2017

one arm Triceps extensions @ 1kg: 3x10
inverted rows: 3x5-7

elbow even cracked on row negative but no pain. both forearms feel tired from that lol and whole upper back
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Apr 08, 2017 8:49 am

8.4.2017


triceps extensions @ 2kg: 3x11
-tried 3.5kg but it felt too heavy to even do 1-2 reps

very high incline push ups: 3x5
Pull ups: 3x5
-without lockout but like 75% of ROM

4 sets of hollow holds, can hold full
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Apr 10, 2017 10:05 am

10.4.2017

Triceps extensions @ 2kg: 3x12-15
-feels bit lighter now and I think I can fully lockout

Pull ups @ BW: 3x7.. almost lockout
very high incline push ups: 3x7-10.. almost lockout
-tried bit lower but felt sensation/short pain so its probably my limit now
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Apr 12, 2017 10:15 am

12.4.2017

OH Triceps Extensions @ 2.5kg: 3x10 .. those feel weird and I think its harder to keep shoulder in that position than to actually perform extensions lol and its probably harder on forearm as I need to hold plates in my fingers

Pull ups @ BW: 5, 6, 7
-deadhang again and felt okay

high incline push ups: 10, 3x5
-last sets were bit lower, cca at waist level but my arm was shaking. went to lockout as well

started feeling tension in forearm, probably because I kept my arm flexed for several days in a row except for triceps extensions and todays pull ups. so I guess if it can handle deadhang I can straighten it to rest
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Apr 14, 2017 10:31 am

14.4.2017

OH Triceps extensions @ 2.5/2.5/3kg: 10, 12, 12
Pull ups: 9, 3, 2 .. weird pain in arm/forearm at top ROM so I terminated the set

push ups: 3x5 .. current hand level bit above knees. lockout is fine but elbow feels weird when fully bent
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Apr 19, 2017 11:30 am

last session the same, tried low weight for pull ups but several reps just aggravate the forearm pain. honestly I think if it wasnt for this forearm (overuse) injury I would soon got to my previous pull up strength as my triceps feel very good now

19.4.2017

Push ups: sets of 5. almost at ground level
-even incline cause forearm pain but when I lean and especially when I push through pinky fingers then its fine. fortunately my triceps can handle it because those are like incline pseudo planche push ups

Inverted rows: 3x12 - easy, no forearm pain so not pulling related

hollow holds, arch holds and some short bridges

my guess for forearm pain.
-frequent typing on keyboard last few months(chat, games). considering I spend a lot of time behind PC its very likely
-masturbation.. lmao
-introduced rehab exercises which are all done with holding weight plates in fingers
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Apr 21, 2017 10:52 am

injury update: triceps slowly getting stronger, almost doing ground push ups with full lockout and full ROM OHP with low weight. and found a direct link between forearm pain during exercise and rounded shoulders/chest down. when I tried to lift chest up during push ups then pain is gone and I can go full ROM which makes my elbows bent quite a bit. same with inverted rows - would always have good posture with them so thats why I never felt forearm pain during those but that makes me think. was my pull ups shoulder posture that bad? :/

21.4.2017

OA OH Triceps extensions @ 3.5kg: 4x12
OA OHP @ 3.5kg: 3x10
tennis elbow circuit @ 1.25kg: 2x10 bent arm, 1x10 straight arm

Arch holds 3x, hollow holds 4x, short bridges 3x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Apr 25, 2017 3:01 pm

25.4. today triceps dont feel sore but is painful to touch(same on other arm tho)
when I put arm like in a top of pull up and try to more externally my left arm then I feel pain, with right arm its only discomfort but this exactly I felt during pull ups 1 week ago. Ive stopped doing something that was balancing my shoulders :/


24.4.2017

OH Triceps extensions @ 4kg: 4x12
OHP worked up to 17kg but for some reason I felt something tight in elbow in bottom ROM so I didnt increase
BB Rows up to @ 20-25kg

push ups worked up to ground level, only few reps

hollow and arch holds x4 sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Apr 26, 2017 12:12 pm

26.4.2017

OH Triceps extensions @ 4kg: 4x13
OHP up to 30kg for 1 set of 5
BB Rows up to 40kg for 3x5

push ups still feel weird and diamond push ups feel much better actually

hollow and arch holds x4 sets

+ some ATG squat, deadhang, active hang (dynamic) and push up plank holds
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Apr 28, 2017 11:30 am

28.4.2017

OH Triceps extensions @ 4kg: 4x14
Hammer curls @ 1.25kg: 3x7-15 .. just to get used to curls, regular curl is uncomfortable for elbow
OHP @ 30kg: 3, 4, 6

arch holds x4, hollow holds x4(arms fully extended overhead, finally no shoulder pain), some short bridges

diamond push ups: 2x5 - weird sharp(not strong) pain in rear shoulder but does not get worse, regular push ups felt okay today too and they all feel strong except shoulder discomfort

BB rows @ 40kg: 3x5-10

some rotator cuff reps and push up holds

cant do shoulder dislocations at all. shoulder position when hands are parallel in level with head just hurt regardless of width. same with band pull aparts when it gets to same ROM but shoulder pain in flexion  during hollow holds is gone now just discomfort so its slowly getting better

dynamic retractions and depressions in hang felt week at the end and regular deadhang was not comfortable for my left arm
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon May 01, 2017 12:01 pm

1.5.2017

exercises without empty line were in superset

YTWL rotator cuff: 2x10

core stuff - inspired by Bodyweight Stronger Series
Double leg lowers: 2x10
Straight leg hip bridge hold + alternated leg raises after
side plank hip raises + side plank leg raises
Dishes(lower + upper + full) - like a hollow hold

OH Triceps Extensions @ 4kg: 3x15
OA Hammer curls @ 2.5kg: 3x15

BB OHP @ 30kg: 3x6
BB Rows @ 40kg: 3x10

Diamond push ups: 5, 8, 10 - first set felt uncomfortable again, but its probably my rotator cuff or something shoulder related and not triceps
bent arm lateral raises @ 1.25kg: 3x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed May 03, 2017 11:09 am

3.5.2017

BWS Trunk capacity: 2 cycles.. feels more like strength workout lol, last exercise is harder then hollow hold and I can still hold it for a while so at least some strength progress better than before injury :)

YTWL sequence for shoulders: 2x10

A1 Diamond push ups: 7, 8, 10 - getting more comfortable with these
A2 External rotations on knee @ 1.25kg: 3x10 per arm
-weird imbalance between sides. left side has stronger external rotation(more ROM, less burn) and weaker internal rotation(less ROM negative, discomfort to painful) lol

B1 BB OHP @ 35kg: 3x3
B2 BB Rows @ 45kg: 3x5
-strength test, might increase weight again on Friday and go for singles or doubles. if I can handle it Ill go for my old working weight within a month on OHP. unfortunately this is max I can load on rows

overhead triceps extension is not a good idea anymore imo. triceps is fine and my shoulders cant really handle it. wall triceps extensions are weird too as I feel the same pain as with regular push ups without extending chest.

ended up doing high reps supersets with lightest resistance bands
Triceps pushdowns: 2x15-25
Curls: 2x15-25
horizontal External rotation: 2x10
vertical External rotation: 2x10

Shrugs: push up, inverted row, pull up and dip support. ended with dip negative which felt okay

Pull ups: 1x7, just to test. all reps were half ROM and last 2 reps went regular ROM without pain. my weird shoulder makes the pain radiate to forearm or triceps which confused me before and I still cant do dislocations or pull aparts or something in that ROM but I hope pull ups will be completely issue free soon
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri May 05, 2017 11:23 am

5.5.2017

lying leg lifts, side planks, hollow holds, arch holds, front planks, short bridges x2 cycles

YTWL sequence: 2 cycles

Diamonds dips: 4x10

some inverted rows


some dip negatives and singles - felt good, maybe my left shoulder is instable before I get comfortable with support hold

pull ups - not getting anywhere with these. Pain is still present, maybe its just rotator cuff weakness or its bad form. when I tried to keep max retraction during whole movement then I can do them but they feel different and probably its still bad form

funny how my triceps injury turned into shoulder problem or something on top of it
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun May 07, 2017 12:00 pm

7.5.2017
yellow band shoulder abduction isometrics @ ~45 °: 3x10-12x2-3 sec
-Ill do this 3-4 times a week, and in a week if everything feels better I will slowly increase ROM till I can basically do a full overhead lateral raise at least with without resistance, which is painful right now

on top of that some T-spine mobility work like cat cows, cat cow super man stretch, and shoulder flexion on floor

still didnt lose shoulder flexion after few months without handstand work, lying on ground with flat low back I can touch my right hand to floor with some little stretch but no rotation, left arm is at like 165 degrees or so
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon May 08, 2017 9:33 am

8.5.2017

BB OHP @ 37kg: 3x3
BB OHP @ 27kg: 1x4

Dips negative: 1x5
Dips: 3x3
BB Curls @ 15kg: 2x8-10

45° Shoulder abduction isometrics: 3x10x3 sec
Diamond push ups: 3x10
-felt nice burn in back of left shoulder after this

BB rows @ 27kg: 1x10
BB rows @ 32kg: 3x10
-better retraction with lower weight

some high rep curls, triceps extensions and shoulder extensions with band
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