PaulAtreides
Level 3 Valued Member
Week 3
Bodyweight & fat 73 @ 14% fat
this is the last week of this year's last training cycle.
it went pretty well, except on wednesday, I had to ride 2 additional hours on my footbike at high speed to get chores done. That was unexpected and created a lot of fatigue.
This resulted in a slight decrease of performance in Wednesday's session. I took a break on Thursday and rescheduled it for today. it went well, was able to make additional progress on the Military (28 sets) press and Shrug (20 RepMax @ 20kg per hand)
I've also dropped the KB timed holds (overhead > racked > suitcase hold) because it strained my shoulder joints too much, given the high workload already placed on them
all in all, It's been another good week and I'm happy with my progress in this cycle. Once again, I didn't progress as much as I'd have liked too on my pull-ups, but I've progressed nonetheless.
simply looking at the log, I went from
7 sets of 2 to 11 sets of 2 for pull-ups (could probably have gone for 13 had I not footbiked for 2 additional hours on Wednesday);
10 sets of 2 to 28 sets of 2 for Kettlebell Military press;
1 circuit of hammer levering at a given difficulty to 2 circuits with a lever arm that's 15cm longer than in the beginning;
12 badly executed shrugs to 20 well executed shrugs
why am I progressing so much better on the press than on the pull-up? it could be one or more of the following factors:
a) more years spent training the pull-up, harder to stimulate
b) it's more important than I thought to start training at 10 sets for the Fremen Density Training protocol. should have picked 15-20kg instead of 24kg for pull-ups
c) Assistance exercises (Body Building Shrugs) for the press have more carry-over to it than do the ones for the Pull-Up (dead hangs for time).
Bodyweight & fat 73 @ 14% fat
this is the last week of this year's last training cycle.
it went pretty well, except on wednesday, I had to ride 2 additional hours on my footbike at high speed to get chores done. That was unexpected and created a lot of fatigue.
This resulted in a slight decrease of performance in Wednesday's session. I took a break on Thursday and rescheduled it for today. it went well, was able to make additional progress on the Military (28 sets) press and Shrug (20 RepMax @ 20kg per hand)
I've also dropped the KB timed holds (overhead > racked > suitcase hold) because it strained my shoulder joints too much, given the high workload already placed on them
all in all, It's been another good week and I'm happy with my progress in this cycle. Once again, I didn't progress as much as I'd have liked too on my pull-ups, but I've progressed nonetheless.
simply looking at the log, I went from
7 sets of 2 to 11 sets of 2 for pull-ups (could probably have gone for 13 had I not footbiked for 2 additional hours on Wednesday);
10 sets of 2 to 28 sets of 2 for Kettlebell Military press;
1 circuit of hammer levering at a given difficulty to 2 circuits with a lever arm that's 15cm longer than in the beginning;
12 badly executed shrugs to 20 well executed shrugs
why am I progressing so much better on the press than on the pull-up? it could be one or more of the following factors:
a) more years spent training the pull-up, harder to stimulate
b) it's more important than I thought to start training at 10 sets for the Fremen Density Training protocol. should have picked 15-20kg instead of 24kg for pull-ups
c) Assistance exercises (Body Building Shrugs) for the press have more carry-over to it than do the ones for the Pull-Up (dead hangs for time).