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Journey into Long cycle

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max1993

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Hello there,
my name is Max, I'm from Austria and I'm 26 years old.

Short backstory:
I've been lifting for about 10 years, during my last year of lifting, my perspective on my body, movement, and general fitness changed fundamentally. I was a professional canoeist for about 8 years, from 12-20 years of age, and my training was almost exclusively focused on maximizing my performance. But due to my age, and a rather unprofessional coach, I've lost interest in pursuing a real training goal, and rather focused solely on the development of my physique. I began program hopping, trying everything for 2-,3-,4-day bodybuilding split routines, HIT, and numerous other programs. Always searching for the "perfect" program, to maximize my gains in lean muscle. Over a few years I suffered several injuries, mainly in my lower back are, and scapula/shoulder. Looking back at that time, I never was truly satisfied with the way I looked, and as Pavel said, trying to hunt a physique goal will never make you happy, it's just too subjective.
Therefore after discovering Strongfirst, and having a few years on training on my back, I thought I want to switch things up. Simplify my training, don't chase too many rabbits at once, come to peace with my physique, and rather start working on my strength, flexibility, and endurance.
I've got several goals in mind, such as:
  • tame the Beast
  • Sinister
  • 3m broad jump
  • a split (both ways)
  • and most importantly, treat my training as practice, meditation, and start enjoying the journey again
  • not focusing on my physique anymore, it's fine anyway

Current stats;
  • height: 185cm
  • weight: 87kg
  • Deadlift: 220kg
  • Squat: 170kg
  • Bench Press: 130kg
  • KB Press: 40kg
  • Pullup: 36kg
  • owning simple goals

Further interests:
I really love long-distance running, namely ultra-marathons, although I'm not yet sure how or if I want to include it in my future journey. There are several drawbacks to long-distance running, and I'm not sure if it's interfering too much with my current training. Well, let's see where my journey leads.

Current training:

3x/week
Upper body push
Upper body pull
Lower body movement
Carry

All movements, except the carry, follow the principle of 10. So 10 total reps per movement, I personally enjoy 2,3,5 the most but I'll switch it up from time to time.

2x/week
Timeless Simple&Sinister
Currently working with 28kg
 
Today's training:

  1. Pullup 32kg 3/2/1/1
  2. Press 2x28kg 2-3 2-3 2-3 Ladder
  3. Pistol 16kg 2-3 2-3 2-3 Ladder
  4. Suitcase Walk 2xper side about 50m
I definitely realized that my strength is still far away from the Beast standards and that trying to reach those goals right now is really really far from any reality. Same for Sinister, it's again chasing two (damn quick) rabbits at once. So maybe I'll just dial it down a bit, going easy on the S&S days and try to incorporate some more volume in my strength training days, trying to work on weaknesses, such as proper body tension. And all in all I'm still going of the trail and doing neither S&S, nor easy strength which isn't really to my liking, gives me too much space to think.
 
Today's training:

  1. KB Press 32kg 5/1 -> sharp pain in my right biceps tendon
  2. Pullup 32kg 2x5
  3. Pistol Squat 24kg 3x3
  4. Hanging Leg Raise 1x5
  5. No carry today, cause it was way too muddy at my usual track, therefore 15 minutes of jump rope.

Really no fun today, my biceps and shoulders were feeling pretty weak and unstable today. After the painful press set, I did some light, constant tension biceps curls which immediately eased the pain. I wanna keep it simple again, and go for another cycle of even easier strength, really following the program, probably with the option of swapping out the lifts after 2 weeks. Probably throw in a few weeks of hypertrophy first, like one cycle of 6 weeks.

I'll refrain from presses for a bit now and go for a different movement for the first two weeks.

Push: Incline Benchpress/Kettlebell Press
Pull: Pullup/Kettlebell Row
Squat: Split Squat
Hinge: One Leg Romanian Deadlift
Abdominal: Janda Situp
Carry: Waiter's Walk, Suitcase Carry, Front Hold Carry
(everything unilateral, seems to really help my spine to relax and I don't tighten up as much, as I do after heavy farmer's walks.
 
Last edited:
Today's training:

  1. Incline Bench Press 80kg 9/9/7 25 reps
  2. Pull Ups 16kg 9/9/7 25 reps
  3. Bulgarian Split Squat 56kg 9/9/7 25 reps
  4. Janda Sit Up BWx5/5
  5. Farmer's Walk 88kg 2x100m
  6. Kettlebell Curl 16kg 9/9/7 25 reps

Hypertrophy training inspired by Dan John, at least to some extent. Goal is to reach 25 reps in 3 sets, if it's easily done -> increase weight.
 
Back from a painful and long Pause, hurt my back after a 2-day biketrip and haven't really recovered since. Physiotherapy already started and I can get back into training slowly.
 
FitNotes Workout - Donnerstag 16th Juli 2020

** Kettlebell Row **
- 20.0 kgs x 10 reps
- 25.0 kgs x 10 reps
- 30.0 kgs x 15 reps

** Ring Dips **
- 10 reps
- 5.0 kgs x 10 reps
- 10.0 kgs x 13 reps

** KB Swings **
- 24.0 kgs x 20 reps
- 28.0 kgs x 20 reps
- 32.0 kgs x 20 reps

** Prone Delt Raise **
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps
- 5.0 kgs x 10 reps

** Incline Fly **
- 15.0 kgs x 15 reps

** Fat Bar curl **
- 30.0 kgs x 14 reps

** Get Up **
- 24.0 kgs x 3 reps
- 24.0 kgs x 3 reps

** Farmers Walk **
- 88.0 kgs x 100 m
 
Stretching, jump rope, core and a few sets of triceps. Still going easy, had another therapy session today and should only focus on mobilizing my spine for the next days and do a few core exercises.
 
Finally figured out a completely pain-free routine, with basically zero compression on my spine.

Outline:
3 Days a week On/Off/On/Off/On/Off(fun day)/Off with the possibility to do a 'fun' day after the third weekly session.

Progression is based on DeLorme.

The sessions will look like this:

Main exercises:
A. Lunges loaded with Kettlebells 3x10 pyramid, last set RIR 1
B. Janda Sit Up 3xRIR 1
C. Dips 3x10 same as A
D. Pullups 3x10 same as A

Extras:
E. Pronated Trap Raise 1xRP set
F. Banded Leg Curl 1xRP set
G. Sissy Squat 1x RP set

Funday, this day is basically about doing the movements I purely like for aesthetic reasons, such as flies, delt raises, curls, triceps, you name it. No scheme on this day, I'll either do what I feel needs a little more work, or I'll skip this session altogether.

On the off days I'll continue doing LISS cardio, mostly running, for now this is on hold due to my back problems though. Maybe I'll go for a swim once in a while instead right now.

Today's workout:
A. Lunge: 40kg x 10 - 54kg x10 - 58 kgx15 -> up the load
B Janda Situp: BW x7/6/5

C. Ring Dips: BW x 10 - +5kg x10 - +10kg x 13 -> up the load (rings turned out after every rep)
D. Pullup: BW x10 - +5kg x10 - +10kg x 14 -> up the load

E. Prone Trap Raise: 5kg x14/7/5 RP
F. Banded Leg Curl: Band x 12/5/3 RP
G. Sissy Squat: BW x 12/7/5 RP


100 Rope jumps between each set to get the heart working.
 
Today's workout:
A. Ring Dips: BW x 10 - +5kg x10 - +12,5kg x 13 -> up the load (rings turned out after every rep)
B Janda Situp: BW x9/5/3 RP

C. Pullup: BW x10 - +5kg x10 - +12,5kg x 12-> up the load
D. Prone Trap Raise: 5kg x18/10/6 RP

Biceps really has to work in both upper body compound movements, especially the rings-turned-out position in the dips proves to be a super tough work for the arms.
 
Today's workout:
A. Lunges: 40kg x 10 - 54kg x10 - +60kg x 14 -> up the load

B. Banded Leg Curl 16/9/6 RP
C. Sissy Squat 16kg x9/6/3 RP

D.Hill Sprints 3x 60m

Awesome workout!
 
Outstanding session today!

A. Rope Climb BWx8m - +5kg x8m - +10kg x8m
B. Pushup +30kg 3x10reps

C. Kettlebell Snatch Pyramid / 3 reps each side with each weight
16kg/ 24kg/28kg/32kg/36kg
supersetted with
D. Kettlebell Getup / 1 rep each side
16kg/24kg/28kg/32kg/36kg

some rehab
E. Band Pullapart black band 3x30" (3 different positions)
F. BFR Curls with red/black/blue band 20 reps each
 
Today's session:

A. Lunge 44kg x 10 - 54kg x10 - 68kg x15!!

B. Leg Curl x18/10/6 RP

C. Sissy Squat +16kg x 11/7/4 RP

D. Tire Pull 60kg 3x50m
 
Fun day!

A.Press ramping up to a 3RM 50/55/60/65/70/75kg
B. Push Press 80x3

C. Curls Fatgrip 40kg x8/5/3 RP
D. Flies purple band 12/8/5 Rp

E. Lateral raise 8kg x12/8/4 RP
F. Triceps pullover 40kg x8/4/2 RP

G. Waiter's Walk 40kg 2x75m
 
Quick bodyweight workout at my girlfriend's place.

A. L-sit pullup 3x5reps
B. Rto dips 3x10

C. Ring facepulls 3x10
D. Hindu pushups 3x10

E. Abs

inbetween sets about 1500 rope jumps
 
Today's training

A. Kettlebell Press 32kg x 7/7/7
B. Pull-Up 28kg x 7/7/6

C. Dips 32kg x 10/9
D. Seal Row 60kg x 12/11

E. Banded Chest Fly x 12/11
 
Today's Training

A. Split Squat 76kg x 8/7/6
B. Romanian Deadlift 100kg x 8/7/6

C. Sissy Squat 24kg X10/10
D. Janda Situp 8/7/6

E. Triceps Extension 16kg x15/13
F. Biceps Curl 40kg x 10/9
 
Today's training
Time: 30'

  1. Deficit Handstand Pushup (8cm) 3x3reps
  2. Rope Pullup BW 3x6reps
    1. Dislocates 1,25kg 3x10
  3. Dips +40kg 3x5 BW x 30
  4. FL-Row 3x4 +hold
    1. Band Pull Aparts 3x30"
  5. Jump Rope 1500 jumps
 
So smoked, whole day of making round bales and driving tractor.

Workout:

A. HSPU deficit 3x2reps
B. Rope Pullups x18/15/13reps
C. Pistol Squat 3x3 reps
 
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