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Buckyx's quest for Strength

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Re: Buckyx's quest for Strength

Post by Buckyx on Wed May 10, 2017 11:00 am

10.5.2017

diamonds: 3-5x7-10
Dips: 3x3 - short rest, basically just to make form check vid

BB Rows @ 32kg: 1x10. felt easy today
BB Rows @ 37kg: 2-3x5 with pauses at both ends of ROM to strengthen retractions

some inverted rows

Shoulder abduction @ 0.4kg @ 45°: 3x10x3 sec

DB Biceps curls @ 5.5kg: 2x10

some external rotations, felt stronger on both shoulders
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri May 12, 2017 10:21 am

12.5.2017

yesterday was first refeed day at 2500 kcal and 350 carbs. thats my estimated TDEE but Ive lost another 0.7kg in the morning lol.
-2.2 kg down in 10 days so far, 2160 avg intake including refeed

BB OHP @ 37kg: 3x5 .. getting back
Shoulder abduction @ 0.4kg @ 45°: 3x12x3 sec

Some BB Rows with 27 & 37 kg

Dips: 2x5 .. much better than last time, my right shoulder tend to roll forward while left is okay probably and the difference is huge. working on correction

external rotations, forearm flexion extension supination and pronation high reps
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun May 14, 2017 10:17 am

Dips: 2x6
-got shoulder stability back

some diamonds, BB rows with top holds

Pull ups!
-towel: 1, 1, 2 .. feels much better on forearm but its hard to grip
-railings: 2, 2, 2 .. were easy but I am scared to do more

Hammer curls @ 5.5kg: 2x12
Shoulder abduction @ 0.4kg @ 45°: 3x12x3 sec
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue May 16, 2017 11:23 am

16.5.2017

BW: 82 kg in the morning, which is 2 kg less than when I started. hunger management is very easy on training days, I barely eat anything, mostly protein and am not hungry for whole day almost but rest days I am hungry all the time :D during pull ups, push ups or anything with strong core engagement by stomach is not even sticking out lol, just during dips :/

BB OHP @ 37kg: 5
BB OHP @ 40kg: 2x4

Dips: 6, 7

Towel pull ups + "bar" pull ups: 2+3, 2+3, 3+3, 3+3, 2+3
-supersetted with previous exercises

wall HS + press headstand(poor lower body flexibility)
-wall HS felt effortless despite not training it for many months and also my recent training being light intensity. guess Tspine mobility results

Shoulder abduction isometrics @ 0.4kg @ 70-80°: 3x7-10x2-3 sec
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu May 18, 2017 10:26 am

18.5.2017

Dips @ BW/5kg/5kg: 3x5
Pull ups @ BW/5kg/5kg: 5, 4, 4

10 Diamond push ups + 10 BB Rows @ 40kg
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat May 20, 2017 10:15 am

20.5.2017

BW: 3kg less, 80.2 in the morning

OHP @ 37/42/42kg: 5, 4, 4
Pull ups @ BW/5kg/10kg: 5, 5, 5
-pull ups still feel relatively easy, but kinda hard on shoulders in the initial pull from deadhang

few dips, shoulder abduction isometrics @ 70-80° now
-didnt finish dips cause now my other elbow is irritated for like one week and in some cases its better but it affected dips today. quite annoying
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon May 22, 2017 10:47 am

22.5.2017

Dips @ BW/8.5kg/16kg/18.5kg: 4x5
Pull ups @ BW/8.5kg/16kg: 3x5
-alternated.  last pull up set felt quite hard

BB Rows @ 37kg: 3x10
Diamond push ups: 2x10

dynamic shoulder abductions to 90°.. after 5 reps feel uncomfortable so finished with empty arms

some Reverse leg raises and hanging knee raises(funny I can barely do just L leg raise but I can do full dragon flag, hollow hold and L-Sit lol)

started working on legs, bodyweight only split squats for now to work up in volume
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed May 24, 2017 9:52 am

24.5.2017

5x10 split squats per leg in the morning

OHP @ 45kg: 2x3
Pull ups @ BW/5/10/15/20kg: 5,5,5,4,3
BB curls @ 17kg: 2x12

so I worked up to old ?x8 weight for x3 on OHP, and for x3 with pull ups too except I was 4kg lighter today :/
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri May 26, 2017 12:24 pm

26.5.2017

Pull ups @ BW/8.5/16/21/26kg: sets of 2-5. last set 5
Dips @ same weight: sets of 4-5

circuits

15 Pull ups + 15 Dips + 15 Rows + 15 diamonds + 15 split squats
-2 times, killed me... still after 1 hour I feel like crap but I am surprised I could do set of 15 pull ups even once
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon May 29, 2017 10:09 am

29.5.2017
Average weekly bodyweight: 79.5 kg.. started fluctuating recently but raw decrease is 3.5-4kg

lats sore for 2 days lol

Pull ups @ BW/8.5/16/23.5kg: sets of 2-3
Pull ups @ 31kg: 1x4

OHP @ 45kg: 4, 4, 5
-first rep of last set felt like empty bar, super explosive

BB Rows @ 45kg: 2x10
BB Curls @ 20kg: 1x8 - forearm discomfort

lateral raises up to 0.5kg - painfree, making progress
but now I seem to have problems with external rotation instead

PBars leg raises: 3x10
Reverse leg raises: 3x10

yesterday done 5x10 split squats.. slowly increasing weight but knee is complaining again so hopefully all good
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jun 02, 2017 11:20 am

31.5.2017
circuits.. felt quite weak and made me very sore day after

Chin ups: 15, 13, 12 - just couldnt keep 15/set. felt really different compared to pull ups at home
Dips: 15, 13, 12
Rows: few very inclined.. didnt bother cause playground low bar area had a lake under the bar lol
incline Diamonds: 15, 13, 12 - barely been able to complete them
Split squats: 2x17 - skipped last set, just felt destroyed

few pull ups, cant get chest to bar

2.6.2017
still sore inner forearms from last session
last week was quite bad. ate 100 kcal/day more on average which is not that bad but performance was poor and average weekly weight lost dropped from 1.4kg to 0.3kg

Dips several sets up to 31kg x4 and 16kg x6. just awful and weak
Pull ups up to 16kg 3x2 - explosive, low volume

PPPUs + Planche leans + protraction work
BB Rows @ 45kg: 3x10
Lateral raises @ 1kg: 3x10

few sec L-Sit + 10 p.bar leg lifts x3
Reverse leg lifts 3x15
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jun 05, 2017 10:26 am

5.6.2017

morning BW: 78.6 kg
deload

OHP @ 32kg: 3x6
Pull ups @ 9kg: 3x6

BB Rows @ 32kg: 3x13
Dips @ BW: 3x8

BB Curls @ 22kg: 2x10

5 sec L-Sit + 10 leg raises x3
17 RLLs x3
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jun 07, 2017 9:30 am

7.6.2017

morning BW: 78 kg
deload

Dips @ 16kg: 3x8
Pull ups @ 16kg: 3x4

BB Rows @ 32kg: 2x12


5 sec L-Sit + 10 leg raises x3
15 RLLs x3
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jun 09, 2017 10:51 am

9.6.2017

making good progress recently with fat loss and pull ups. shoulder abduction is stalling. I can do first half of arm circles or shoulder dislocations but getting hands back go through painful point and some reps of OHP in the bottom irritates it too but it does not persist and is not consistent. weird injury. its better than month ago tho

Pull ups @ 21/26/26/26kg: 4x4 (preinjury was 5x8 at 21kg and 3-4kg bigger bodyweight)
OHP @ 45kg: 4x4

circuits
15 Pull ups + 15 Dips + 15 Split squats + 15 Inverted rows + 15 diamond push ups .. all x2, short breaks between sets and bigger break between circuits

BB Curls @ 22kg: 3x10
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jun 12, 2017 11:49 am

12.6.2017

Pull ups @ 16kg: 4x8 .. need to add round 7-8 kg to get my old performance darn

Dips. worked up to 2x4 @ 36kg

L-Sit + leg raises: 3x5sec + 10 reps
BB Rows @ 45kg: 3x10
Reverse leg raises: 3x15
Lateral raises @ 1.25kg: 3x7-10 - keeping retracted scaps
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jun 13, 2017 11:28 am

13.6.2017

circuits
15 Pull ups + 15 Dips + 15 Inverted rows + 15 diamond push ups + 14 one leg dragon flags(switch legs halfway) .. all x2, short breaks between sets and bigger break between circuits

legs after


... eating around BMR last few days to offset my drinking night before that and actually my average intake is lowest since I started and I am not even hungry much so I will probably stick to lower intake for next 2 weeks
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jun 16, 2017 11:00 am

16.6.2017

morning BW: 78 kg.. went up even before refeed and stay high but last week average is 77.7, ate quite low most of the days to offset one drinking night. also recently I go to sleep late because of my project I work on so hopefully next sessions will be better

all overhead work felt really great and smooth(at least warm up exercises which were always really struggle)

started raining heavily after warm up which negatively affected pull ups but it stopped after second working set

Pull ups @ 31kg(maybe bit more as I had to wear more clothes and heavier shoes): 4x3
OHP @ 45kg: 4x5

Circuits x2:
15 Pull ups + 15 Dips + 14 one leg dragon flag + 15 Inverted Rows + 15 Diamond push ups .. rest few min

BB Curls @ 25kg: 3x8 - all sets past technical failure but gotta get them reps done :D

3.5 months post injury, 3-4 weeks of training more than just rehab.. definitely leaner than Ive been before christmas. fatter than last summer but whatever. strength like 5-10 % lower and probably muscle mass as well. hoping for muscle memory :D

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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jun 19, 2017 9:49 am

19.6.2017

Pull ups @ 21kg: 8, 8, 7+1, 6+1+1(+ means short hanging pause) -- I would say same added weight performance as before injury except my BW is few kg lighter. probably at 95 % of OG strength hell yea!  :sparta:
Dips @ 36kg: 6, 5, 5

BB Rows @ 45kg: 12, 10, 10
Push ups @ BW: 3x5 .. nothing special but, full ROM with hollow body and protraction at top, touching chest to ground at bottom WITHOUT shoulder pain or discomfort. definitely progress there

L-Sit + leg raises: 3x5sec + 10 reps
Reverse leg raises: 3x15
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jun 20, 2017 9:56 am

20.6.2017

circuits
15 Pull ups + 15 Dips + 15 Inverted rows + 15 diamond push ups + 14 one leg dragon flags(switch legs halfway) .. all x2, short breaks between sets and bigger break between circuits

dat pump tho, last circuit in the diet

legs after
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Jun 23, 2017 11:11 am

23.6.2017

morning BW: 76.9 kg.. after a refeed, lowest this week was 76.2 :P

Pull ups @ 36kg: 4x3
OHP @ 45kg: 4x6

Circuits x2:
15 Pull ups + 15 Dips + 14 one leg dragon flag + 15 Inverted Rows + 15 Diamond push ups .. rest few min

BB Curls @ 25kg: 3x9

finally can do really explosive effortless bodyweight pull ups, explosive 20kg pull ups, balancing in free handstand by opening shoulders and getting hollow and also with hands

last circuit, slowly starting eating more. its 1 week before vacations. hoping for last super heavy session in a week and also 1 maxout set for pull ups. aiming for 25+ reps
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jun 27, 2017 9:51 am

27.6.2017

morning BW: 75.8 kg .. lowest since I started cutting although I dont try to cut last 6 days(avg weekly intake 2300 still but first 2 days are around 1700 :D)

training BW: 78.4-79kg. clothes + food + water

Pull ups @ BW: 25! .. 20 were consecutive, following with short deadhang pause and slow reps. last one was chin to bar not over :/ but thats still increase over last year despite injury. last summer was 25 chin ups 75 kg vs 25 pull ups at 79 kg now. next time 30 :P

Dips @ 36kg: 4x6 .. still feel intense but I can finally generate some power because till now I felt like I dont know how to activate right musles lol
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jul 17, 2017 5:52 am

30.7.2017

last training before vacations

Pull ups @ 41kg: 4x3
OHP @ 45kg: 6, 7, 7, 8 - still had some reserves

PPPUs: 4x3
BB Rows @ 45kg: 4x12

BB Curls @ 25kg: 3x9
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jul 17, 2017 5:55 am

1-15.7.2017

vacations, more frequent exhausting sessions in local park + a lot of swimming and (uphill) walking. used to wake up hungry very early like 5-6 am and it was getting worse each day so I guess I was kinda cuttign even tho eating junk food every day and my performance was bad

sessions were 3-5 sets of 5 L-Ring chin ups, 4 CTW HeSPUS, 5 PPPUs, 5 ring tuck FL rows, 10 dips, some pull ups etc

a lot of one leg front levers, wide chest to bar pulls

FL + PPPUs got stronger and my shoulder can handle band dislocations and lighter pull aparts infront of body
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Jul 18, 2017 11:19 am

18.7.2017

Pull ups @ 26/21/21kg: 3x5
One arm inv. rows: 3x3
BB Curls @ 15kg: 12

deload, quite exhausted last days
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