all posts post new thread

Path to Power

Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
*Super Joints, 10 reps/ 5 minutes *

Deload
-GS 2 x 5 / 16 kg
-H2h 24 x 50: 30T + 10R + 10L
-TGU 2 x 1 / 28 kg

-BtP 2 x 1 / 18.6 kg barbell

* This routine doesn't go well with my current work station, too hard on the shoulders. (snijder)

2h later
-BtP 3 x 1 / 23.6 kg barbell
 
Last edited:
-GS: 2 x 5 / 16 kg
-2hSW: 24 - 28 - 28 - 32 - 32
-TGU 24 - 28 - 28 - 28 - 28

*Super Joints*
* Reduced the list to neck, shoulder and spinal rotation exercises, 5 total. 'Fist' can be done through the day, in fact I already do for a while.
 
-GS 2 x 5 / 16 kg
-2hSW: 24 - 28 - 32 - 28 - 28
-TGU: 28 - 28 - 28 - 28 - 28
* Session lasted 39 minutes total, including warm up and extra rest between Get Ups. New working weight 28 kg for both 2 hand swing and TGU. Heart rate did not peak higher than 160, 115-160, not even after swinging the double. Btw one number represents 2 sets of that weight. 2 x 10/ 24 - 2 x 10/28 - 2 x 10/32 etc

-BtP bb 23.6 kg x 3 singles
*At least I figured out what I do wrong when racking the bar. It became obvious after I did a 4th set with 28 kb .. I rack it as if im going to MP it.
 
Last edited:
S&S Deload
-GS 2 x 5 / 16
-2hSW 5 x 10 / 28
-TGU 3 x 1 / 28

Nail Bending: Reverse Grip
-40D x1 initial kinked * somehow I crush my hands together and get out of room.
-50D x1 #attempt fail, minor initial kink
-40D x1 Successful Bend

Active Recovery: Walk 30 minutes

-Arm Bar 2 x 20 kg
-BB BtP 1 x 23.6 kg + 1 x 25.6 kg
-KB BtP 1 x 2 / 24 kg

* KB is much easier.. I will get stronger in shorter time compared to barbell. 24 bell is too easy for a single, but doubles are more challenging. I could use the following cycle:
Singles. D1 3x1, D2 5x1, D3 7x1 , D4 9x1. Doubles. D5 3x2 , D6 5x2, D7 7x2, D8 9x2.
 
Last edited:
* First I thought I should take an offday, since I only slept 3 hours.. But at some point I got up to practice anyway. My body felt good for it. I wanted it.

Morning: S & S
-GS 2 x 5 / 20 kg
-1hSW 10 x 10 / 20 kg
-TGU 4 x 1 / 28 kg
* At the 4th single of left side on TGU I made a mistake that hurt my elbow left arm. That'll teach me not to rush Get Ups. :oops:

Evening: Fun
-Arm Bar 2 x 20 kg
-BtP 3 x 28 kg
-CruciFix 8/8 kg 3 x 22 sec
 
Last edited:
* Again, only slept 3 hours.. what's wrong with me o_O
** HR in rest is down to 50 bpm, weight is down to 65.1 kg, belly reserves down to 11 mm.

Morning: S & S
-GS: 2 x 5 / 20
-1H-SW: 20 - 20 - 20 - 20 - 20
-TGU: 28 - 28 - 28 - 28 - 28
* Great session. Finished with a very cold shower.

Evening: Fun
-AB 20 x 1 / 24 x 1
-BtP 28 x 5
-Crucifix (10/10) x 20s / x 22s
 
Last edited:
Morning: S & S Deload
-GS: 2 x 5 / 16
-1H-SW: 16 16 16 16 16
-TGU: 24 24 24 24 24

Evening: Fun
-AB: 24 x 2
-BtP: 28 x 5
 
Last edited:
Offday - Crucifixes really gave me sore fore-arms. Especially the right one, very delayed too, took 2 days to hit me hard.
For fun I made a routine from Sandow's light exercises for Health, perhaps I'll try it for a few weeks to see what happens.
 
Additional offday - Usually I feel bad about taking offday's, but I had such a bad night's sleep.. Stress I guess
Tomorrow I'll get back on my main mission: S&S for sure ! and daily BTP's, crucifix maybe, but not everyday :D Maybeh learn how to juggle ..
 
Morning: S & S
-GS: 2 x 5 / 20
-1hSW: 20-20-20-20-20
-TGU: 28-28-28-28-28

Evening: Fun
-AB: 24 x 2
-BtP: ( 24 x 1 )+( 28 x 2 )+( 32 x 2 )
-RackWalk (16/16) 32m x 3
-Crucifix (10/10) 8s + 15s (no failure )

Additional Grip in preparation for bending:
-#T x 5 Green x 5
-#1.0 x 5 Yellow x 5 *Close to max*
-#1.5 x 1
** I also cruised the net for a weaker variation of 40D and found some actually. Ordered a box, 375x (4.2 x 120) 7 eu only. Hope to bend more often with these. The ones I already have are too hard to do more often than once a week, Reverse Technique that is.
 
Last edited:
Morning: S & S
-GS: 2 x 5 / 20
-1hS: 20-24-20-20-20
-TGU: 28-28-28-28-28

Afternoon: Grip
-#T 2 x 3 + green 2 x 3
-NB: 40D (5) x 1 Reverse Technique
 
Last edited:
S & S
-GS: 2 x 5 / 20
-1hS: 20-24-24-20-20
-TGU: 28-32-32-28-28
**I think the first round with 32 tgu was my best ever, no room for error. Patting myself for finally doing half bw TGU :D
 
S & S Offday - hopefully 3 on 1 off works for me

-AB: 20
-BtP: 24-28-32-32-32-32-32

* My shoulders and lats are looking pretty thick.. Although I can't see abs, my waist feels solid, including obliques. Very cool. My breathing is still very shallow, and I don't catch colds like I used too. My vitality is extremely high compared to what it used to be. My HR in rest was clocked at 46 bpm. I'm pretty confident I gained muscle over the last 4 months. Real Strong Muscle !
 
Last edited:
** Serious foot/ankle injury at work last night. Flexing the ankle hurts. Actually its shocking I didn't break any bones.. Had my foot stuck between a 500 kg cart and a concrete edge. Its ridiculous, passed out due to the pain for 5/10 minutes. I crawled down the stairs this morning, but after some ankle circles and gentle stretching I just try some S&S anyway..

-GS: 2 x 5 / 20
-1Hs: 20-24-24-20-20
-Half TGU: 28-32-

*Third set of TGU wouldn't go so stopped.
 
Last edited:
S & S
-GS: 2 x 5 / 20
-1Hs: 20-24-24-20-20
-TGU: 28-28-32-32-28
*No issues with the ankle during any of the get ups. But it's still not 100%

Bending
-NB 40d (4.2) x 3 reverse grip * easy...
 
Last edited:
S & S
-GS: 2 x 5 / 20
-1Hs: 24-24-24-20-20
-TGU: 32-28-28-28-28

Bending:
- 4.2 x 12
- 5.0 x 1
 
Last edited:
S & S Offday - Entering week 16, and 2 on 1 off works fine for me.

Evening Practice: Clean Mastery: 20 kg
-Clean Mastery #1 Grip
-Clean Mastery #2 Rack
-Bar Hangs, 24kg / 30s x 3, for spine-decompression * I feel like I needed this, good for a cooldown ? :) *
-Foam Roll upperback
 
Last edited:
Morning: S & S
-GS: 2 x 5 / 20
-1Hs: 20-24-24-24-20
-TGU: 28-28-28-28-28
-Bar Hangs: 28 x 3/10s
 
Status
Closed Thread. (Continue Discussion of This Topic by Starting a New Thread.)
Back
Top Bottom