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Time to reborn

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Time to reborn

Post by Buckyx on Sun Jul 30, 2017 9:46 am

enough of messing up with training sessions, randomly applying training principles and experimenting coupled with several injuries kept my progress back last 1.5 years(and whole time 3 years and back). having no goals didnt help either, although I had a milestone of 60kg added to (or 140 total) pull up I never reach, always got injured shortly before. Also I need to go to sleep when I am tired and not extend my evenings just looking at screen and have more daily activity.

last injury was related to supraspinatus and impingement of that mofo. which affected only old OHP strength and somehow high volume on dips and also lateral raises and anything with shoulder abduction

last month was a mess, uncontrollable lost some bodyweight. even after cut but this uncontrolled definitely came with muscle and strength loss. Its time to change it. figured out my goals both physique and performance wise.

Goals
full Front lever
freestanding Handstand
freestanding Headstand Push up
-wont have to chase 1RM with main exercises as developing strength in them goes hand in hand with supporting those skills. long term will just have bit less maximal strength

also 12 % bodyfat. will dedicate 3 or so next months to it.

Current stats
Bodyweight: 75.5 - 76kg
Bodyfat: 16-17 % ? I hope :D
Height: 173cm

peaked strength 1 month ago
25 BW Pull ups
4x3 Pull ups with 41kg
4x6-8 OHP with 45kg

Approach
alternating 8-12 weeks strength and skill cycles. strength cycle will be focused on higher volume and making strength and hypertrophy gains while at least maintaining skills. Skill cycle will maintain current strength, possibly peaking 1-3 RM and high rep maxouts while doing skills with high frequency to improve efficiency. Implementation may vary but I will start with DUP upper body 3 times a week. low, medium and high reps for main exercises. Inspired by the approach of knowledgeable people on r/bodyweightfitness which also reflects my latest interest in how to do things
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Re: Time to reborn

Post by Buckyx on Sun Jul 30, 2017 10:00 am

starting with strength cycle to get some lost strength back. Expect to increase dips by 1-1.5kg/week as I had 30kg for sets of 10 long time ago but they were not shoulder stable

30.7.2017 - Strength 01 Session 1
A1 Dips @ 21kg: 3x10
A2 Pull ups @ 11kg: 3x10
-feel like I could increase weight on dips but last set ended with little pain from supraspinatus. pull ups were decently challenged

Planche leans: 2x? sec
FL tuck into adv. tuck kicks: 2x9

B1 Push ups @ 10/20/20kg: 3x10
B2 Inverted rows @ BW: 3x10
-push ups were bit inclined because I need to elevate hands as vest takes some space infront of chest. they were still quite easy tho
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Re: Time to reborn

Post by Buckyx on Tue Aug 01, 2017 10:41 am

didnt eat much yesterday, and even my bodyweight went up. might have affected performance. I just think my body is not used to perform high reps anymore as difference between 15th-16th rep was huge

been quite busy recently so I am doing only main exercises now

1.8.2017 - Strength 01 Session 2
Pull ups @ BW: 20, 18 .. 5:00 rest
Dips @ BW: 25, 23 .. 5:00 rest
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Re: Time to reborn

Post by Buckyx on Thu Aug 03, 2017 10:39 am

3.8.2017 - Strength 01 Session 3

A1 Dips @ 40kg: 4, 5, 5, 4
A2 Pull ups @ 36kg: 4, 4, 3, 3
-need to use additional weight of vest for dips and backpack for pull ups. I think it mess up with my movement pattern so performance is not as good

B1 BB Curls @ 22.5kg: 12, 12, 12
B2 BB OHP @ 45kg: 6, 7, 6, 2+4(short pause, almost blacked out after first rep. too hot and dry air)
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Re: Time to reborn

Post by Buckyx on Sun Aug 06, 2017 9:30 am

6.8.2017 - Strength 02 Session 1
A1 Dips @ 21kg: 11, 11, 11+2, 3
A2 Pull ups @ 11kg: 11, 11, 10
-it was raining outside, was harder to grip and doing pull ups with semiclosed eyes is not as good. but 2 more reps since last week

B elevated Inverted rows @ BW: 3x10

C Push ups @ 20kg: 2x10
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Re: Time to reborn

Post by Buckyx on Tue Aug 08, 2017 8:10 am

8.8.2017 - Strength 02 Session 2

Pull ups @ BW: 20, 20 .. 5:00 rest - 2 more reps on last set since last week. last 2 reps they were kinda protracting/humping at top and slowed down but still form improvement overall

Dips @ BW: 25, 23 .. 5:00 rest - same as previously, burn is real
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Re: Time to reborn

Post by Buckyx on Thu Aug 10, 2017 8:27 am

10.8.2017 - Strength 02 Session 3

A1 Pull ups @ 36kg: 1, 4, 4, 4, 5
A2 Dips @ 40/40/30/36/36kg: 0+5, 0, 5, 7, 7

B1 BB Curls @ 22kg: 12, 12, 12, 12
B2 BB OHP @ 45kg: 7, 8, 7, 7
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Re: Time to reborn

Post by Buckyx on Sun Aug 13, 2017 11:09 am

13.8.2017 - Strength 03 Session 1
A1 Pull ups @ 11kg: 12, 11, 10
A2 Dips @ 23.5kg: 9, 9, 9

B elevated Inverted rows @ BW: 3x10

C Push ups @ 19kg: 3x10
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Re: Time to reborn

Post by Buckyx on Tue Aug 15, 2017 9:38 am

15.8.2017 - Strength 03 Session 2

Pull ups @ BW: 18, 15+3(rest pause) .. stricter focus on form however result form looks almost the same just reps dropped because its unnatural.

Dips @ BW: 25, 20+5(rest pause)
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Re: Time to reborn

Post by Buckyx on Thu Aug 17, 2017 8:06 am

17.8.2017 - Strength 03 Session 3

seems like Ive finally got my preinjury dips and OHP performance and pull ups quite beyond. except my front lever got worse last month

A1 Dips @ 41kg: 5, 5, 4, 3
A2 Pull ups @ 36kg: 5, 4, 4+1(rest pause), 8!! - idk what happened during last set, first 4 reps were very explosive

B1 BB Curls @ 22kg: 12, 12, 12, 12
B2 BB OHP @ 45kg: 8, 8, 8, 8
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Re: Time to reborn

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