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Buckyx's quest for Strength

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Re: Buckyx's quest for Strength

Post by Rastaman on Fri Jan 08, 2016 8:52 pm

Nice work  on the PR mate!
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Re: Buckyx's quest for Strength

Post by Cheesedog on Sun Jan 10, 2016 1:49 am

Getting strong! Good work Buckyx :bosco:
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jan 11, 2016 2:13 pm

11.1.2016
in the park once again, wet snow and ice everywhere so I just did what I could

FL work
-tuck 1 set
-adv. tuck 2 sets
-tuck raise with hold: 1x3xfew sec

Archer chin ups: 1x2, wide now but weak

4 sets of Adv. tuck FL, going from tuck to 90/90 adv. and back

Deep single bar dips: 5x5 .. feels strong now, on the verge of MU transition

tuck FL rows: 2x3-4

decline Dragon flags: 3x4
-angle made it really hard
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jan 13, 2016 10:15 am

13.1.2016
Working bodyweight: 81kg, cca 1kg down which is weird cause I am very sedentary now and eat unhealthy food like daily almost. maybe lost that tiny bit of leg muscle mass :D still no chicken legs, and huge calves just lacking definition

--SKILL WORK--
Decline pike push up bottom ROM lean: 3 short sets (will call it just pike push up lean)
straddle Headstand press: 2x2
Frogstand: 3 bit longer sets
wall Handstand: 3x5-10 sec + 5~ sec freestanding (when I try to get hollow I get off wall and then hold)
Decline pike push ups: 2x5 .. full elevation comfortable

A OHP @ 37/42/45/45/45kg: 5x5 .. 2:30-3:00 rest
-maybe more or less than 45. using old plastic plates

B deep Push ups @ 20kg: 1x10

C Arch holds: 4x5~ sec maybe
D Short bridges: 3x15 .. with top hold and glute focus
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jan 14, 2016 9:46 am

14.1.2016

--FL WORK--
tuck: 1 set
Adv. tuck: 4x5~ sec

A Pull ups:
-5 @ BW
-4 @ 7.5kg
-3 @ 11/15kg
-5x2+2+2 @ 18.5kg .. 3:00 rest (10-15 sec between sets inside)

1:00 rest

Band rows: 1x30 .. no failure but burn, will increase intensity next time

B Dragon flags:
-90/90° Tuck: 3
-One-leg: 4
-Full: 3x3 + 2/3 Half lay each set (half lay feels much harder for some reason and causes unbearable core pain)

C BB Curls @ 22kg: 2x9

D One leg extended Hollow holds: 4 sets
-between did pike stretches and some side planks arch ups(without lumbar spine arching)
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jan 16, 2016 10:42 am

16.1.2016

--SKILL WORK--
Frogstand: 3x10 sec
straddle Headstand press: 3x2
Pike push up lean: 3 short sets
wall Handstand: many short sets, cant hold for long with fingers in wall .. did one longer set with hands further from wall 1 leg supported, switching + free hold
Decline pike push ups: 2x5

A Dips
-5 @ BW
-4 @ 10/20kg
-2x5 @ 30kg .. 3:00 rest, maintenance work

B OHP
-8 @ 22kg
-5 @ 37kg
-3x5 @ 45kg .. 3:00 rest

C Arch holds: 4 sets
D Short bridges: 3x15
-some shoulderstand squats between
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jan 17, 2016 10:41 am

17.1.2016

--FL WORK--
tuck: 1 set
Adv. tuck: 4xshort .. last set continued with longer simple tuck

A Pull ups:
-4 @ BW/7.5kg
-3 @ 11.25kg
-2 @ 15.25kg
-clusters @ 18.5kg .. 3:00 rest
3+3+3
3+3+2
3+2+2
3+1+1
3+1+1

1:00 rest

Band rows: 1x25 .. added lightest band, after 10th rep couldnt pull all the way to body but few cm

few tuck and one-leg dragon flags.. some groin pain before raising during full so I stopped

B1 90° Vertical Plate Press @ 10/15/15kg: 7/10/10 .. random rest
B2 PPT Sit ups: 10, 10, 10

C One leg extended Hollow holds: 4 sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jan 20, 2016 10:17 am

20.1.2016

--SKILL WORK--
Frogstands: 3 sets
straddle Headstand press: 2,1(failure),2,1
wall Handstand: 4 sets, one leg against wall, switching legs during set
Decline pike push ups: 3x4 .. 2:00 rest
--doing pike push up leans 3 days a week, 2 times a day
--handbalancing much better now

A OHP
-BB: 6 @ 36kg
-DB: 3x5 @ 22kg
-DB: 1x4 @ 26kg

B Push ups (incline but deep using handles)
-3x8 @ BW/20/20kg

C Arch holds: 4 sets

D Bridges
-Short bridges few reps
-Wrestlers bridges: 3 sets (skipped 2 progressions cause I didnt remember them lol)
-Short bridges

few free handstand attempts as cooldown(from wall support), could balance 1 set by pointing out toes so there shouldnt be much of an arch
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jan 21, 2016 9:34 am

21.1.2016

--FL WORK--
tuck: 1 set
Adv. tuck: 4xshort .. last set continued with longer simple tuck

A Pull ups:
-5 @ BW
-4 @ 7.5kg
-3 @ 11.25/14.75kg
-2 @ 16.5kg
-clusters @ 18.5kg .. 3:00 rest
3+3+2
3+3+2
3+2+2
3+2+2
3+2+2

1:00 rest

Band rows: 1x20

groin is still irritated, discomfort when my legs are together (hips medial rotation and adduction I guess)
noticed I cant get my legs together during 90° tuck hollow holds recently but didnt pay much attention to that..

B One leg extended Hollow holds: 4 sets
C PPT Sit ups @ BW/2.5/2.5kg: 10, 10, 10
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jan 24, 2016 10:08 am

24.1.2016
experienced weird shoulder pain during training, happened first time 90 minutes prior to that when I shoveled snow
pain only when putting arms infront under pressure(also straightening to full lockout would cause pain), before dips when I grabbed chair handles but was gone once I get in support hold, eccentric part of pike push up(only last set) and OHP with barbell(I could do heavy dumbbell presses like before)

--SKILL WORK--
Frogstands: 3 sets
straddle Headstand press: 3x2 .. effortless when I can keep hips above head
wall Handstand: 4 sets, one leg against wall, switching legs during set

A Dips
-8 @ BW
-4 @ 7.5/15kg
-3 @ 20/24/27kg
-2x5 @ 30kg .. 3:00 rest

B Decline pike push ups: 3x4

C DB OHP
-4x4 @ 19/22/26/26kg
-6 @ 22kg
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Jan 25, 2016 7:30 am

25.1.2016
just a small front lever session, tuck, adv. tuck and one legged
I could hold with one leg extended for like 1-3 seconds
I will split FL and handstand work into separate sessions now

also I may do an evening pulling session to see how shoulder affects my pulling, doing OHP twice a week was stupid probably, I had great progress with once a week with full focus on dips before

edit:
pulling with irritated shoulder just fine

A Pull ups
-5 @ BW
-3 @ 7.5/12.5/16.5kg
-clusters @ 19kg.. 3:00 rest, 0:10-0:15 inside
3+2+2
3+2+2
3+2+2
3+2+1(failure)
3+2+1(failure)

B one leg extended Hollow holds: 4x10-20 sec, fully extended and getting closer to floor
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Jan 27, 2016 10:53 am

27.1.2016
morning handbalancing - 4 sets of frogstands, wall holds into free handstands, straddle headstand presses and headstands ... general balance is getting much better

afternoon session
Working bodyweight: 83kg
A Dips: 27, 20, 12-13 .. 3:00 rest (first set PR :D)
-controlled reps, very close to muscular failure. its challenging for triceps endurance even though I feel it in the chest
-not bad considering I focus on lower reps mostly and last PR of 25 was done at like 76kg also I experiment with other training times and preworkout nutrition atm

B DB OHP @ 16kg: 2x8

C Push ups: 3x10
-awful performance

decided to do high rep workouts once in 2 weeks(4 sessions)
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Jan 28, 2016 10:37 am

28.1.2016

A Pull ups: 15, 9, 6 .. 3:00 rest
-all consecutive, first set would be strict form PR then I was too exhausted. idk if its cause that I focus on low reps, no creatine, no coffee, different foods preworkout or just my grip endurance sucks or its cause my "pull up bar" that lower blood flow while my forearms push against concrete

B one leg Hollow holds: 4 sets, extending arm overhead makes a huge difference

C some deadhangs, 10-15 sec mostly. too pumped forearms


I think workouts like these are counterproductive, I do less volume at less intensity and end up more exhausted and sore af next day
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Jan 30, 2016 11:37 am

30.1.2016

A Dips
-5 @ BW
-4 @ 10/15kg
-3 @ 20/25kg
-clusters @ 30kg
3+3+3
3+2
-3 @ 29kg

dips felt extremely hard especially at transition between eccentric and concentric it was very hard to stop and then to even lower under control I did many failed eccentrics even with lower weight and couldnt continue

BW dips were still ok so I played with slow reps and pauses at top and bottom

B Bridges
short bridges + table tops with straight legs(more like reverse plank) + wrestlers bridges
-table tops challenged mostly my inflexible shoulders but it felt good after

C Lateral + Front raises @ 1.25kg: 3x10+10
-done lying on a table with retraction before each rep
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Jan 31, 2016 2:02 pm

31.1.2016
I can hold this for few seconds, maybe with bit better form. screenshot from a video cause my brother started recording too late. need to work on opening hips more and also make a pic of my adv. tuck that I can really feel

A Pull ups
-4 @ BW/7.5kg
-3 @ 11.25/14.75kg
-2 @ 16.5kg
-clusters @ 19kg.. 3:00 rest, 0:10-0:15 inside
3+3+2
3+2+2
3+3+2
3+3+3
3+2+1

5 more reps than last time, evening session with just few bananas, protein shakes, coffees and a pizza in me. whey preworkout makes a huge difference compared to solid food

1:00 rest
band Rows: 1x24

B Dragon flags
-few 90/90° Tuck + 4 one leg extended each leg
-one leg extended: 2x5 .. can slowly overload again, uncontrolled eccentric of sit up motion is what causing groin discomfort or pain

C BB Curls @ 27kg: 2x7

D one leg extended Hollow holds: 4 sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Feb 03, 2016 1:23 pm

3.2.2016

A Decline Pike push ups: 3x3 .. can do them again, feels very hard on core/groin tho

B DB OHP
-5 @ 17kg
-6 @ 22kg
-4 @ 26kg
-2x6 @ 22kg

C1 Push ups: 4-5x6-8 + short hold at top & bottom each rep .. focus on correct scapula activation, protraction is really poor. result of focusing only on dips/OHP
C2 Table tops: 4-5x? sec .. hard to get hips high, short bridges are very easy though
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Feb 04, 2016 12:29 pm

4.2.2016

A Pull ups
-4 @ BW
-3 @ 8.75/13.5/17.5kg
-clusters @ 20kg.. 3:00 rest, 0:10-0:15 inside
3+3+2
3+3+2
3+2+2
3+2+1
3+3+1

1:00 rest
band Rows: 1x25

B Dragon flags
-90/90° Tuck: 4-5
-one leg extended: 4x5 .. controlled, effortless (maintaining PPT is a bit challenging)

C one leg extended Hollow holds: 4 sets

2x8 bodyweight rows
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Feb 07, 2016 6:03 am

6.2.2016

A Dips
-7 @ BW
-6 @ 10kg
-5 @ 17.5kg
-4 @ 24kg
-10, 8, 7, 5 @ 30kg
-6 @ 20kg

B Lateral + Front raises @ 1.25/2.5/1.25kg: 3x10+10

C Table tops: just 3 sets


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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Feb 08, 2016 12:29 pm

8.2.2016

A Pull ups
-3 @ BW/8.75/13.5kg
-2 @ 17.5kg
-clusters @ 20kg.. 3:00 rest, 0:10-0:15 inside
3+3+3
3+3+2
3+2+1
3+2+2
3+1+2

1:00 rest
band Rows: 1x26-27

B Dragon flags
-90/90° Tuck: 4-5
-one leg extended: 7, 7, 6, 6 .. 2:00 rest

C one leg extended Hollow holds: 4 sets

D BB Curls @ 27kg: 2x7 .. 2:00 rest
E thick Towel Hangs: 4 short holds (one hand above other)
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Feb 10, 2016 1:46 pm

10.2.2016
update on handbalancing, 3 times a week 4 sets of frog stands(20+ sec avg), 4x2 straddle HeS presses and 4 sets of back/chest to wall HS. balancing is very good and bodyline too

A Decline Pike push ups: 3x3

B DB OHP
-4 @ 22kg
-4x4 @ 26kg .. 3:00 rest

C Table tops: 4 sets

D Push ups @ 5.25kg: 4x8 .. 2:00 rest
-PPT, protraction focus + short hold each rep

E Arch hold: 4 sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Feb 11, 2016 12:52 pm

11.2.2016
experienced wrist/hand injury 2 hours prior to session. not sure how severe yet, didnt affect much only need to be careful with band dislocations to not get into full supination of hand

A Pull ups
-4 @ BW
-3 @ 8.75/13.5kg
-2 @ 17.5kg -- felt like BW
-clusters @ 20kg.. 3:00 rest, 0:10-0:15 inside
3+2+2
3+2+2

B Inverted rows: 2x10

C one leg extended Dragon flags: 2x7

Hollow hold practice
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Re: Buckyx's quest for Strength

Post by Buckyx on Sat Feb 13, 2016 12:12 pm

13.2.2016

A Dips
-7 @ BW
-4 @ 10/17.5kg
-3 @ 24kg
-9, 8, 8, 6 @ 30kg .. 3:00 rest
-8 @ 20kg

B Lateral + Front raises @ 1.25/2.5/2.5/1.25kg: 4x10+10

C Table tops: 4 sets

Arch holds practice
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Re: Buckyx's quest for Strength

Post by Buckyx on Sun Feb 14, 2016 12:41 pm

14.2.2016

A Pull ups
-4 @ BW
-3 @ 8.75/13.5kg/17.5kg
-clusters @ 20kg.. 3:00 rest, 0:10-0:15 inside
3+3+2
3+3+2

C one leg extended Dragon flags: 2x6

B Inverted rows: 2x8

Hollow hold practice
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Feb 17, 2016 12:19 pm

17.2.2016

A Decline Pike push ups: 2x3

B DB OHP
-6 @ 22kg
-2x4 @ 26kg .. 3:00 rest

2 wall HeSPUs .. couldnt do 3rd but first 2 were easy

C Push ups @ 7.5kg: 2x8 .. 2:00

D Table tops: 3 sets

Arch hold practice
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Re: Buckyx's quest for Strength

Post by Buckyx on Thu Feb 18, 2016 1:50 pm

18.2.2016
Working bodyweight: 83.5kg

A Pull ups
-4 @ BW
-3 @ 10kg
-2 @ 17.5/22kg
-1 @ 29.5/36/39.5/43.5/45.5kg .. all but first are PRs :D
--railings were wet at start, then I didnt even notice

B Adv. tuck FL: 1x7-8 sec, forearm pain after. should just regress its a weak max hold

C Pull ups @ BW: 10, 11, 9+2

D Dragon flag static holds: 7 sets, bit lower than top ROM
One leg dragon flags: 2x6
Hollow hold practice

E Pull ups @ BW: 13
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Feb 22, 2016 9:30 am

22.2.2016
no more push/pull split due to spending half week in dorm. different conditions(park vs home improvisation although I have weights at home)

handstand holds got better, can balance for a while with decent bodyline("kicking" from wall)

Adv. tuck Front lever holds: 2xshort .. longer than I am used to and even more open hips :)

A1 Explosive pull ups: 4x3 .. some done separately(not 3 in a row)
A2 deep single bar Dips: 4x5 .. smooth with full depression
-most pull ups done with thumb overlapping bar and trying to roll shoulders forward, those were to lower chest
-very few with thumb over, those were a bit above belly button(weaker arm got over bar like for muscle up :D)

2 adv. tuck FL holds

B1 tuck FL rows: 3x4-7 .. not hard but its weird cause partial ROM
B2 plank, planche leans, PPT push ups and decline pike push ups.. random number sets
--getting calve cramps while trying to get hollow, even if I focus only on PPT

Back hyperextensions: 2x10
RLLs: 2x10
Hanging knee raises: 2x5-7
p. bars knee raises: 1x10
--not in this order
--low back very weak
--hip flexors are weak too, felt the same pain/discomfort during stretching them

decent session even though I barely slept during night(more light in room, loud dorm, uncomfortable bed, ... :D)
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Feb 24, 2016 9:13 am

24.2.2016

Adv. tuck Front lever holds: 2xshort

A1 Explosive pull ups: 4x3 .. thumb over grip, done consecutively, only 1st rep of each very high. can keep myself kinda hollow and elbows behind back etc but cant get shoulders over bar yet
A2 deep single bar Dips: 4x4 .. lowered to top of chest, on the verge of MU transition

2 handstand sets, back to wall hold + into free hold
2 adv. tuck FL holds

cold wind + little hail storm started around this point, there were some people in the park too. one of them was doing no kip muscle ups with 12kg kettlebell for like 7 reps. looked very light though

B1 tuck FL rows: 3x7
B2 decline pike push ups: 3x4

C1 one leg dragon flags: 2x7
C2 RLLs: 2x10

2 adv. tuck FL ice cream makers
1 more handstand, could balance nicely but calves are still issue
2 wall HeSPUs + free hold .. feels easier than my OHP working sets
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Feb 26, 2016 2:05 pm

26.2.2016
due to laziness, improvisations(kinda on empty stomach in the evening, no preworkout shake, coffee etc), headache and also I planned to work out tomorrow + cold weather again it was really exhausting and weak performance

A1 OHP .. 2:00 rest
-BB 5 @ 27/37kg
-DB 5 @ 22kg
-DB 4, 4, 4, 4 @ 26kg

A2 Pull ups .. 2:00 rest
-4 @ BW
-3 @ 10/16kg
-5, 5, 5, 5, 3+1 @ 20kg

B Dips .. 3:00 rest
-5 @ BW/20/25/30/30kg

C1 PPT Push ups: 8, 8, 7 .. 1:30 rest
C2 BB Curls @ 27kg: 7, 7, 7 .. 1:30 rest
-not sure what ROM is necessary for curls, I am doing till bar touches upper chest from straight arms
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Re: Buckyx's quest for Strength

Post by Dave on Fri Feb 26, 2016 2:26 pm

It's good to train in those conditions now and again. :)
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Feb 29, 2016 1:18 pm

yes when its not several times in a row, today was raining heavy and almost freezing temp
its bit hard to practice skills and ground is very dirty for lower body work, thats what I dont like about this weather

29.2.2016

A1 Explosive pull ups: 6x2 .. minimum rest
A2 deep Single bar dips: 4x3, 2x2 .. short rest

B Adv. tuck FL: 3x5? sec

C1 decline Pike push ups: 5, 5, 5
C tuck FL rows: 7, 5, 5

D p. bars knee raises: 2x15 .. short rest
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Re: Buckyx's quest for Strength

Post by Rix on Mon Feb 29, 2016 7:31 pm

When weather is bad pop inside for a hespu and pistol workout :up: or invest in a kettlebell :)
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Re: Buckyx's quest for Strength

Post by Dave on Mon Feb 29, 2016 8:23 pm

KB FTW!
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Mar 02, 2016 4:24 pm

well I spend few days a week in dorm and my room is so small theres only tiny place near wall where I could do handstands but not safe much, I did it few times tho

2.3.2016

A1 Explosive pull ups: 6x2 .. minimum rest
A2 deep Single bar dips: 6x2 .. short rest, some where deep like to clavicle
--on first pull up rep I managed to do MUSCLE UP!!! no kip, no false grip(my grip is thumb over bar tho) with a bit of swing from initial hang.. didnt plan it but Ive pulled so high then I somehow got shoulders over bar and pushing part was effortless

B Adv. tuck FL: 3 sets, no progress but I am not doing them fresh in separate session so Ill see if I have to regress by time
-some handstands between

C1 tuck FL rows: 5, 5, 5
C2 PPT Push ups: 3x5-7 .. with lean, slowly getting into PPU

D one leg dragon flags: 2x6

slow wall HeSPu negative + hold + push up into free hold
--after this my legs dropped and ground was very wet and with my slippery shoes my 1 leg slipped behind with full force, I have pulled muscle probably hip flexor on right leg :/
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Re: Buckyx's quest for Strength

Post by Brahma Bill on Wed Mar 02, 2016 6:06 pm

Cool! is that the first time for a Muscle up?
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Mar 02, 2016 6:42 pm

yes its my first time ever, I tried kipping before but didnt like it and couldnt do it anyway
felt really great to do it without kip
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Re: Buckyx's quest for Strength

Post by Dave on Thu Mar 03, 2016 1:09 am

I have tried muscle ups a few times, and did manage the sequential muslce up a few times, which felt good.  I honestly can't remember if I actually did a full MU, but I did not like kipping either. Sequential muscle ups might be a way for you to get some overload in?
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 04, 2016 2:41 pm

sequential MU as in this video?
I would like to keep the pattern of 2 arms at the same time and no kip

will start training negatives, transitions, russian dips to help with transitioning and more reps or singles should follow soon

4.3.2016

A1 Overhead Press
*decline pike push ups 4
-BB 5 @ 37kg
-DB 4 @ 22kg
-DB 6, 5, 5, 4 @ 26kg .. 1:30-2:30 rest

A2 Pull ups
-5 @ BW
-4 @ 8.5/16kg
-5x5 @ 20kg .. 1:30-2:30 rest

B1 BB Curls @ 15/27/27/27kg: 5, 7, 8, 8
B2 Dips 16/25/30/30/30kg: 5, 4, 6, 6, 6

10 Pull ups, anytime anywhere :D

C hollow Push ups w/ top hold: 2x10

noticed that my traps grown a bit, probably from added handstand volume
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 07, 2016 12:29 pm

7.3.2016
rain again...

A1 explosive pull ups: 5x2
A2 deep single bar dips: 5x2-3

B1 tuck FL raises + hold each: 3x3x3-5+ sec
B2 wall HeSPU eccentrics: 3x2

some russian dip eccentrics - cant feel lowering(or even lower) arms unless I go as deep as possible and look to side and not all the way down
false grip hangs with feet on floor

C decline Inverted rows: 3x7, feet hands level but neutral shoulder width grip

rows done on dip bars, they are just terrible.. its a bit wider than my elbow to fingertips length and barely shoulder width
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Mar 09, 2016 1:23 pm

9.3.2016

A1 explosive pull ups: 3x2
A2 deep single bar dips: 3x2
-first rep of 2 sets were muscle ups!! I have failed one and second with one arm before other but kind of clean still

some regular and very wide pull ups(as much as bar allowed) done to chest. actually surprised I can do them cause I dont train wide at all and at home I can barely go neck above bar due to lack of space

handstands done at various times, I could balance one set with few sets of few seconds between legs touched wall

B1 tuck FL raises + hold each: 3x3xeffortless hold idk time
B2 wall HeSPU eccentrics: 3x3

C1 hand level feet inverted rows: 2x8
C2 PPT Push ups: 2x8

D RLLs: 4x10
E one-leg Dragon flags: 1x10 (switched legs after 5)

few false grip holds on low bar, Adv. tuck FLs solid holds, some explosive pull ups and random stuff
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 11, 2016 1:38 pm

11.3.2016

A1 Overhead Press
*decline pike push ups 4
-BB 5 @ 37kg
-DB 4 @ 22kg
-DB 4x4 @ 26kg .. 2:00 rest

A2 Pull ups
-5 @ BW
-4 @ 10/16kg
-6x5 @ 20kg .. 2:00 rest
-- did some dips warm up sets between last sets. with BW,16 and 25kg

B1 Dips @ 30kg: 6, 6, 6 .. 1:30-2:00 rest
B2 BB Curls @ 27kg: 7, 7, 8 .. 1:30-2:00 rest

2 sets of straight arm planks. protraction is strong. cant feel PPT with elevated legs otherwise fine

11 Pull ups (constant speed first 10 reps)
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 14, 2016 1:18 pm

14.3.2016

A Muscle ups: 2x1
+few explosive pull ups

B1 Chest to bar pull ups: 5x5 ..1:30-2:00rest
B2 Wall HeSPUs: 4, 4, 4, 3, 3 .. 1:30-2:00 rest

Explosive pull up + few chest to bar pull ups

1x20 inverted rows
1x20 incline push ups

HS hold + slow hespu negative with many partial holds.. long set
Pull up 10sec ISO holds top, head against bar, bottom

C RLLs: 10, 20, 20 .. last 2 sets supersetted with 10 hyperextensions

unfortunately my hip didnt heal up yet and it gets irritated while straightening often.. usually just during exercising which is weird cause I could walk fast or run without problem or even squat from deep under control without pain outside training window last week
-basically on hip lockout even in hang and then during muscle up transition

also I have developed costochondritis.. no pain during pushing exercises but I can feel it with chest lifting up or down(standing, or after dips etc)
-skipping all front lever and dip work except that few dips in muscle ups
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Re: Buckyx's quest for Strength

Post by Dave on Mon Mar 14, 2016 3:33 pm

Here's hoping you're feeling better soon.
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Mar 16, 2016 2:29 pm

its ok if I pay attention to hip, todays training + some support holds and skin the cat was ok. managed to irritate it a bit when I had to squat under parallel bars(they are one piece) by the end of training and I felt nothing after like a minute of rest

16.3.2016

A Muscle ups: 4x1.. first rep fail and I failed some between too. just this is more volume than last 2 weeks :)

B1 Chest to bar pull ups: 5, 5(1), 5(1), 5, 5 .. 5(1) means first 1 rep of 5 was muscle up
B2 wall HeSPus - various, 1x3, 1x2 eccentrics, 30s negative(included pauses during ROM) then pushing back up + HS hold, and just balancing in handstand

handstand balance is really nice, after I tried cambered hand I could immediatly kick up into freestanding one and balance(with confidence of wall)

pull up 10s ISO holds, chin up top hold 20-30s, 10 pull ups(controlled but really crap bodyline. shoulders were dead from muscle up negatives)

20 RLLs + 10 hyperextensions
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 21, 2016 1:40 pm

drank on saturdays night, probably affected todays performance also my "refeed" was less than last time so I maybe stayed in deficit despite extra calories from alcohol(compensated by dancing).

hip is feeling better too, didnt even come close to irritating it this session

need a structured routine cause it just doesnt work anymore(2x vs 3x a week)

still want to avoid weighted dips due to costochondritis so it leaves more time for HSPU development.. too bad I cant do chest to wall yet(hips issue)
not sure how to progress with pulling.. maybe OAC in park + weighted high reps at home

21.3.2016

A Muscle ups: 4x1 .. 1:00-3:00 rest, needed much more rest after second rep and eccentric is just hard on shoulders. its a cool trick since I can still do singles only. my body is not ready for MUs at all

B1 wall HeSPUs: 3x3 ..1:30-2:00 rest (actually its just fence with holes so I cant do a smooth movement, my feet always getting there lol)
B2 chest to bar Pull ups: 3x5 .. 1:30-2:00 rest some slow, some explosive

random stuff, (wall) handstands, tuck FL raises, adv. tuck FL, single bar dips including some transition

10 sec pull up ISOs
Push ups: 20, 15
Inverted rows: 20, 15
RLLs: 20, 15, 15 + 20 hyperextensions
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Mar 23, 2016 1:42 pm

23.3.2016
had to terminate cause I was just weak and it even started raining. felt like when I was 1 month into training

1 Muscle up, few chest to bar effortless pull ups, 8-10s adv. tuck FL, balancing in free HS (straight bodyline just as my flexibility allowed) using only hands

started good, after that huge decline in strength

Pull ups: 10, 8
few false grip rows + holds, handstands(couldnt kick from wall, immediatly arched back), 2-3 wall hespu, 3 wall hespu + 2 half free hespu :D

chin up top hold - can hold maybe chin a bit over bar, not even chest to bar(shoulders hurted a bit during hold)

I am pretty sure low blood sugar + empty muscle glygocen stores from dieting were the cause of poor performance, I had only 2 small meals today and yesterday felt like sick
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Mar 25, 2016 1:08 pm

25.3.2016
working Bodyweight: 81kg .. day after refeed

A1 Pull ups .. 1:30-2:00 rest
-4 @ BW/10kg
-3 @ 16kg
-6x5 @ 20kg

A2.1 OHP .. 1:30-2:00 rest
-4 @ 37kg(BB)
-4 @ 22kg(DB)
-4, 4, 5 @ 26kg(DB)
A2.2 wall HS .. 1:30-2:00 rest
-3x20-30s

B1 Inverted rows @ 20kg: 3x8 .. 1:30-2:00 rest
B2 Dips @ 20kg: 3x8 .. 1:30-2:00 rest

C1 BB Curls @ 17kg: 3x12
C2 Lateral + Front raises @ 2.5kg: 3x10+10
-almost no rest between
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Re: Buckyx's quest for Strength

Post by Buckyx on Mon Mar 28, 2016 1:44 pm

28.3.2016
experimenting with pre-peri workout nutrition, added some protein and 30g maltodextrin in water I drink during training

A wall HeSPUs: 3x4 .. 3:00 rest (all 4th reps awful, shoulders cry in top ROM)
B Pull ups @ 22kg: 6, 6, 5 .. 3:00 rest (pulling to one side more, idk how to fix without losing strength)

C Push ups @ 11kg: 12, 12, 10 .. 2:00 rest
D Inv. rows @ 11kg: 12, 10, 10 .. 2:00 rest
-pump + fatigue from start, messed up with hydration probably

some handstands and arch holds
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Re: Buckyx's quest for Strength

Post by Buckyx on Tue Mar 29, 2016 10:56 am

29.3.2016
just handbalancing session on a sunny day, made it like 80 minutes long now

some frogstands + lean into tuck shoulderstand

many sets of
free hadstands - can hold for a while but not all attemps, balance + correcting shape
wall handstands - fingers in wall no problem but it might result in excess arch even with elevated scaps.. not sure how far should I be cause I cant do CTW yet due to hip problem
wall into free handstands rebalancing

wall half hespus into handstand, head almost from ground it just felt efforless maybe I was really well warmed up

between handstands I did Bar hands(1 hand only 1-3 fingers) + scap activation
sets of 10-20 reverse leg raises and hyperextensions
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Re: Buckyx's quest for Strength

Post by Buckyx on Wed Mar 30, 2016 4:23 pm

30.3.2016
OAC prep

A high Chin ups: 3x4 .. 2:00 rest
-around stomach and first to belly button

B1 high Chin ups: 2x4 .. 2:00 rest (before that 1 set neutral grip one hand holding forearm pull ups but its hard for my left arm.. 5right, 2+3 left)
B2 wall HeSPUs: 3x4 .. 2:00 rest

C1 wall HS: 3x20-30s .. 1:00 rest
C2 one arm hang: 3x?s .. 1:00 rest
-not sure if I can rotate, really had to fight that and neutral grip. maybe 5-10 sec holds at max

Hollow push ups: 10, 8, 6 .. maybe leaned more, it felt quite hard
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Re: Buckyx's quest for Strength

Post by Buckyx on Fri Apr 01, 2016 2:47 pm

1.4.2016

A Pull ups .. 3:00 rest
-3 @ BW/10/17kg
-6, 5 @ 22kg
-3 @ 15kg + 1BW
-10 @ BW
... lost strength, I guess cause fatigued grip from yesterdays wrist/fingers training also I had problem with left shoulder during pulling

B Dips .. 3:00 rest
-7 @ BW
-5 @ 10/17kg
-3x10 @ 22kg

C Inverted rows @ 22kg: 3x10 .. 2:00 rest
D Push ups @ 22kg: 3x7 .. 2:00 rest

10 Dips + 10 inv. rows + 10 Push ups
-couldnt do pull up cause shoulder pain

E Lateral raises @ 4kg plate: 3x10
F one arm Biceps curls @ 4kg plate: 3x20 .. 2nd set hammer grip due to weakened grip
G one arm French press @ 4kg plate: 3x20
H Towel hangs

took 2.5 hours
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