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Honest Effort

North Coast Miller

Level 8 Valued Member
I know you know all this, sometimes it's good to get another perspective?

Always.
From my POV I tend to weigh training time vs adaptive response vs recovery demands. All three of these are pulling at each other and if the formula doesn't add up I make a change. Not pulling the plug yet, but am def taking a second look at the numbers...
 

Bret S.

Level 8 Valued Member
Always.
From my POV I tend to weigh training time vs adaptive response vs recovery demands. All three of these are pulling at each other and if the formula doesn't add up I make a change. Not pulling the plug yet, but am def taking a second look at the numbers...
I hear ya brother
 

pet'

Level 8 Valued Member
Hello @North Coast Miller

That's great to see you are running again !

I'd have a little question, if you do not mind. On the top of my routine, for vanity sake (I know, that's bad...) I'd like to add some definition to my torso, without necessarily sacrificing health or strength. Then I ended up with the following:
Extension: 3 x 3r of weighted Dragon Flag + 1 set of bdw DF, close to failure
Flexion: 3 x 3r of weighted Hanging Leg Raises + 1 set of bdw HLR, close to failure
Rotation: 3 x 3r of resistance band Palloff press + 1 set of resistance band (easier, up to 20 / 25).

As you know, I'd like to keep things fairly simple, and possibly using calisthenics or weighted calisthenics.

Do you think the above would work ?

Thank you very much,

Kind regards,

Pet'
 

North Coast Miller

Level 8 Valued Member
Hello @North Coast Miller

That's great to see you are running again !

I'd have a little question, if you do not mind. On the top of my routine, for vanity sake (I know, that's bad...) I'd like to add some definition to my torso, without necessarily sacrificing health or strength. Then I ended up with the following:
Extension: 3 x 3r of weighted Dragon Flag + 1 set of bdw DF, close to failure
Flexion: 3 x 3r of weighted Hanging Leg Raises + 1 set of bdw HLR, close to failure
Rotation: 3 x 3r of resistance band Palloff press + 1 set of resistance band (easier, up to 20 / 25).

As you know, I'd like to keep things fairly simple, and possibly using calisthenics or weighted calisthenics.

Do you think the above would work ?

Thank you very much,

Kind regards,

Pet'

I think it should work. My philosophy re abs is to use moderate to high reps taken to a good burn at a rapid cadence. 2 sets of Palloff and 2 sets of leg raises might be good enough over time. I also like to use a quick shift from eccentric to concentric, no pause at the bottom/side.

My 2 cents- for about a decade and a half I was sort of a fitness hermit, kept doing crunch variations because its what I'd always done and gotten good results. Was pretty surprised to find that they were "outdated" or "ineffective", still use them to this day. My point is you should play around with the exercises you plan on using for abs. If you can get to a stage in a reasonable number of reps where it feels like a sharp stick is being stuffed in the abs or obliques then you've found a winner. Some of these can be lightly loaded, some cannot. Its the one group/ movement that I train by feel and not strictly by movement mechanics.
 

pet'

Level 8 Valued Member
Hello @North Coast Miller

Thank you for your advice. The thing is I do not really feel an intense contraction when I use the 3 x 3r, even if I gues there is some strength development here as well.

Therefore, I have done a slight change. All the exercises are performed back to back. I do only 1 set with slightly higher rep (7-8) to still being close to the strength side, and then I directly go to crunch variations. I end up with a few OAP and see-saw plank. I contract as if I were to take a blow in boxing. I really feel more contraction doing so. With proper breathing, I do not feel any pain in the back so...

Kind regards,

Pet'
 

North Coast Miller

Level 8 Valued Member
Hello @North Coast Miller

Thank you for your advice. The thing is I do not really feel an intense contraction when I use the 3 x 3r, even if I gues there is some strength development here as well.

Therefore, I have done a slight change. All the exercises are performed back to back. I do only 1 set with slightly higher rep (7-8) to still being close to the strength side, and then I directly go to crunch variations. I end up with a few OAP and see-saw plank. I contract as if I were to take a blow in boxing. I really feel more contraction doing so. With proper breathing, I do not feel any pain in the back so...

Kind regards,

Pet'
Sounds like a plan. I generally don't get good ab response from low rep either. I'll go so far as to say using very high tension static work was detrimental.

Due to how its put together and relatively short ROM, abs can take a lot of daily/weekly volume.
 

North Coast Miller

Level 8 Valued Member
3 minute jumprope
- DL off the floor 75lbs x 20
- upright row 75lbs x 12
- DL off the floor 135lbs x 5
- upright row 105 lbs x 5
- DL off the floor 135 x 5, R/P x 5
- upright row 105x 5, D/S 75lbs x 10

- Sissy Squat 35lbs x 15
- PU 75lbs x 10
- Sissy Squat 105 x 6
- PU 135 x 2
- Sissy Squat 105x6, R/P x5
- PU 105x 6, R/P x 4

Abs
Stretching
Curls
 

North Coast Miller

Level 8 Valued Member
Gonna be out of the game for a few, came down with respiratory/sinus symptoms and returned positive C19 test yesterday morning. Last night and this morning were pretty rough - feel like the worst is behind me but still have slight fever and coughing up some pain. Head feels like I woke up after mouthing off to a bunch of bikers without bothering to take my hands out of my pockets first...

Good thing works covers the time, gonne be out for 5-10
 

LarryB

Level 6 Valued Member
Gonna be out of the game for a few, came down with respiratory/sinus symptoms and returned positive C19 test yesterday morning. Last night and this morning were pretty rough - feel like the worst is behind me but still have slight fever and coughing up some pain. Head feels like I woke up after mouthing off to a bunch of bikers without bothering to take my hands out of my pockets first...

Good thing works covers the time, gonne be out for 5-10
Sorry brother…when I got it it was also rough. Recovery took much longer than usual too so take your time.
 
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