1 AUG: B2-3

Well, I've hit my wall.  Time to take a couple steps back in order to make a few dozen steps forward.  My vertical pushing and pulling strength is stalling out.  I'm going to make the following changes to revitalize my progress.

On vertical pull endurance work, I'm going to start using pull-downs to get lighter weight and higher volume.  I'm also going to switch my vertical pull endurance work to upright rows.  This should be enough variety that I don't stagnate one overhead press strength days, with a nice side-benefit of building some nice traps.  :)

On vertical push / pull strength days, I'm going to do my bicep and tricep work AFTER the overhead presses and pullups.

All else is still making steady progress.  Today's results:
  1. Treadmill:  0.65 miles in mins at 3.5 degree incline
  2. leg raise off bench:  20, 20, 20
  3. Bicep superset:
    a. alternating dumbbell curl:  30s x 10, 10
    b. EZ-bar curl: 75 x 6, 6
  4. Tricep superset:
    a. rope grip pushdown:  60 x 10, 10
    b. dips:  BW x 6, 6
  5. Vertical push / pull strength:
    a. Pullup:  BW x 5; +10 x 5; +20 x 3
    b. OHP: 115 x 5; 135 x 5; 145 x 3
  6. Horizontal endurance:
    a. 1-arm row:  70 x 10/10, 10/10, 10/10, 10/10
    b. pushup:  BW x 15, 15, 18, 15
  7. deadlift:  225 x 5; 255 x 5; 275 x 5; 295 x 9
  8. T-bell swing:  50 reps - working smaller clusters with less rest between sets.

Comments

Post a Comment

Popular posts from this blog

Intro to Calisthenics

 I'm kind of big and kind of heavy. I weigh 235 and wear XXXL shirts ťailored to fit my size L waist.  Even so, after moths of consistent effort, I'm strong enough to incorporate calisthenics as my primary form of training volume. My current plan is paying off in the form of major leaps in endurance, tighter physique, and fat loss.  The schedule is: Mon - whole body Tue - arms Wed - whole body Thu - off Fri - whole body Sat - arms Sun - off My torso has always grown faster than my arms and I need to build proportion, so they get 2 dedicated sessions a week.  A typical whole body session runs like this: 1. Single leg calf raise: 3-100 method* 2. 10 min EMOM: Big power movement like deadline, or snatch grip high pull, or clean&press.  Start at 10x3 and stick with the same weight till you can perform 10x6.  Rotate between 5-6 movements every session. 3. Conditioning circuit 1: 5 rounds of   A. Pushup progression   B. Pick a single leg squat patte...
Read more

The Warrior's Path

This year has been a real test of character, and I have to say, I  passed with probably a B+, or maybe A-.   What makes a warrior different from the ordinary man is not whether he faces obstacles or not. We all face obstacles.  No; what makes a warrior different is how he faces the obstacles. An ordinary man and a warrior will both map out a course to  their objective. The ordinary man will get distracted along the way.  He might see the trail up the mountain and convince himself he never really wanted to reach his objective. When his arms go numb from shouldering the load, he discards item from his pack he suddenly sees as unnecessary.  He might sprain an ankle, call 911 and decide the course is too dangerous for any sane person to attempt.  So much the better, because now he has plenty of time for other more important things.  Isn't it football season anyway? The ordinary man makes excuses to stay ordinary. The warrior notices and ...
Read more