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(In-)Consistently Simple

EASY MUSCLE RM PRE-TEST
C+P 5RM- Going with double 16kg, single 16kg is 9-11RM. 24kg is my 1RM on RHS only.
SQUAT 10RM- 32kg Goblet squat. Could maybe manage 1-2 more with decent form.
Pullups 10RM- bodyweight Chinups.
DIPS 10RM- Couldn't manage 1 ring dips. Going with standard pushups (14RM). Sets of 5 will be 7 reps, sets of 6 will be 8(8.4) reps, sets of 4 will be 6(5.6) reps, sets of 7 will be 10 (9.8)

Aiming to start Easy Muscle schedule B once I top out this PTTP deadlift cycle, I anticipate in a week or so.
 
15/9/22 *Easy Muscle Prep*
Realised I can do dips using my saw horses from the shed. Knocked out a moderately easy 10 reps off the cuff after work, will try and do a RM test in a few days.
 
AM: Double C+P with 16kg x 5
10x DKFS at 16kg

PTTP
Sumo DL @90kg 5,3,2
Deadbugs between sets

Easy muscle prep AM: sets of 4 chins and dips @BW, 5 sets of each in 10 minutes (EMOM).
Good upper body pump.
 
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22/9/22 PTTP
Sumo DL @102.5kg x3.
LHS QL started to tighten up on 3rd rep, so I stopped. I think a combo of trying to lift while distracted by the kids and not doing any stretches lately.

That'll teach me. Maybe.
 
26/9/22
AM Easy Muscle prep
C+P @2×16kg, 12 sets of 2
5min rest
KBFS @2×16kg, 10 sets of 4
90/90, QL straddle and lunge hip stretch to finish.

Feeling good

Later: 4 sets of 3 tac pullups
 
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28/9/22
Easy Muscle schedule B prep
5 Sets each of 5 BW dips and neutral grip BB pullups, 10 min EMOM

5-10mins of Indian clubs, TGU 2/2 @16.

Front of shoulders have been a bit painful, trying to be mindful of form etc. See how we go over the next few sessions, otherwise I might drop the dips
 
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1/10/22
Easy Muscle prep
C+P@2x16kg in 12mins. 10 sets of 3, started EMOM, then every 90sec after set 7
KBFS @2×16kg in 12 mins. 12 sets of 5 (EMOM)

Arm bar/TGU @12kg 1/1, 90/90 and QL to finish.
 
5/10/22
RM test with 2x16kg, got 10, probably could have managed 11 or 12.
Easy Muscle SA W1D1
2x16kg C+P, 20mins, 8 sets of 5
2x16kg KBSQ, 3x5 1min rest after each set.

90/90, QL w band, wrist stretches after.

Went with schedule A over B as the 2x16kg is my 10RM for C+P, plus either chinups or dips seem to be aggrevating my RHS trap/neck. Will do some easy strength sets of both on rest days.

Massive forearm and upper arm pump, feeling good
 
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6/10/22 PM after 1st night shift
10mins random indian club work
3x3 Tactical pullups @BW
2/2 armbar to TGU flow @12kg

Barely sore after yesterday's effort, seems doing a few smaller sessions first paid off at least as far as DOMS is concerned.
 
7/10/22 1130 after nap after 2nd night shift
Easy Muscle A W1D2
2x S&S w/up + deadbugs GS@16kg, halo @12kg
C+P @2x16kg: 8.6 sets of 6 (failed 5th rep last set LHS) in 19:40
DKFS @2x16kg: 3×5

90/90, QL band and doorway pec stretch to finish.

Aimed for 2mins rest between each set, jumped the gun between the first and second sets, and I wonder if I would have made 6 on the last set if I'd started 30 secs later, but I wanted to match my time from D1.
 
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10/10/22 15:15
Easy muscle A W1D3
2x S&S w/up
C+P @2×16kg, 14 sets of 4 in 20 mins on the dot. (Every 90 sec with less between the last 2 sets). Could have condensed rest a bit more and squeezed in an extra set or 2 I reckon. Next week.
DKFS @2×16kg, 3x5
90/90, QL band and doorway pec stretch to finish.

Enjoyed the sets of 4, more sets/min in the 25mins next week
 
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11/10/22
5x3 @BW Tactical pullups.
2x S&S w/up. Finally the que of pulling myself down with hip flexors is making sense to me. Changes the whole thing.

Thinking my neck/shoulder niggle is due to my lockout position in the pullup, or possibly in the dip. Need to have a bit more of a play before I resign myself to the physio.
 
14/10/22 11:30
Easy muscle A W2D1
C+P@2x16kg, 11 sets of 5 in 23:30
KBFS @2×16kg 3x5, 1 min rest between sets

90/90, QL band and wrist flexor stretches
 
15/10/22 PM
5x3 C+P @12kg each side
2x3 goblet squat @12kg
2x 20m each side overhead carry @12kg
 
16/10/22 1700
Easy Muscle schedule A W2D2
C+P@2x16kg, 10 sets of 6 in 25 min
KBFS @2x16kg, 3x5

90/90, QL to finish.

Solid forearm pump, wanted 11 sets but didn't happen.
 
18/10/22 Easy Muscle A W2D3
C+P@2X16KG, 18 sets of 4 in 25mins
KBFS @2x16kg, 3 sets of 5, 1 min rest between.

90/90, QL, bar hang and indian clubs to finish.

Impinged my LHS shoulder on the 3rd rep of one set, not sure what one or why. Will do some arm bars tomorrow, thinking they might help?
 
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