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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Highlight was squats 140kg x 5.

    Weight is up to about 90 but still roughly 10% bf - Abs visible :D

    Gonna do my slow dips later on.


  • Registered Users Posts: 358 ✭✭johnfaul


    How do you like the programme so far?
    I'm considering getting his handstand e book as I'm not making much improvements in the freestanding handstand, currently can hold it for between 5-10 seconds.
    I think a structured program might help me.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    johnfaul wrote: »
    How do you like the programme so far?
    I'm considering getting his handstand e book as I'm not making much improvements in the freestanding handstand, currently can hold it for between 5-10 seconds.
    I think a structured program might help me.

    hard dude but enjoying it. The hspus on handles are the hardest. Struggling.

    yeah the thing with the handstands is minor
    adjustments to posture etc make a huge difference.

    Today was fun

    back squat
    145kg x 4
    145kg x 3

    110kg x 20

    Last few reps were tough!


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Ido booked for next year, fun!

    Been doing the littlebeast weighted stuff. Noticeable increase in pullup and dip strength.
    That plus the bulk I've been doing :D

    Squats yday,
    145kg x 6,4,2
    120kg x 16

    Shrimps, Straight leg deadlifts.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    So I am around 90kgs.

    DL

    170 x 3
    200 x 1
    190 x 2
    170 x 3
    110 x 5

    Happy out.


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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Quite comfortably repping pullups @ 90kg BW + 30kg. 10 sets of 5 alternating close and wide grip.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Did 5 x 5 Dips with 40kg

    Really enjoying the littlebeast weighted routine.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Did leg stuff yday

    Pistols super set 2 x 16kg 2 reps
    1 x 16kg 2 reps
    5 x BW

    Various Jumps

    Squats (these felt really heavy after DL Thursday)
    150 x 3
    140 x 4

    60 x 16 wide stance

    Shrimp squats.


  • Registered Users Posts: 11 doug3932


    ferike1 wrote: »
    So yeah, gonna do a log, never done one before! Thought why not!

    This is me now

    PSAQK.jpghttp://i.imgur.com/PSAQK.jpg

    xBmZC.jpg

    Age = 24
    Weight = 87.5kgs
    Bf = I dunno ~12%

    Main stats (all unbelted)
    Deadlift - 200kg
    Squat - 150kgs
    Shoulder Press - 82.5kgs
    Bench - 127.5kgs

    Bodyweight stats -
    Pullups - 25-30 (depending on freshness)
    Muscle ups (Bar) - 10
    Pistols - 32kgs x 4-5 each leg
    Weighted pullups, with vest 25kgs x 8


    Today's food:
    100grams porridge with Milk + Tablespoon Honey + Linseed/pumpkinseed
    2 Bananas
    Whey Shake with 300ml Milk (2 scoops)
    1 kg veg (peas, brocolli, spinach)
    1 Tin Tuna
    60 grams mozerella + 320grams chicken + turkey
    2 small kinder bars
    Half a pineapple
    160g low gi homemade sour dough bread
    2 tomatoes
    1 scoop casien with 200 ml milk
    6 egg whites, 2 egg yellows, boiled.

    Training =
    Wendler - Deadlift - 5 x 117kgs, 5 x 135kg, 7 x 153 (this was a bit awkward as I don't have enough weights at home so used 145kgs + 8 kgs in the weighted vest, improvisation)
    Bulgarian lunges - weighted vest 8 kgs 2x12, unweighted 1x15
    Forward leaning dips weighted vest 8kgs 2x10, unweighted 1x10
    Pistols 1 set of alternating pistols, 10 each leg.

    Wall walking bridges, 2 sets of 5 up, 5 down
    Ab rollers 2x20
    Dragon flags 2x5
    Windshield wipers 2x16
    Hanging leg raises to ceiling 2x10
    superman pushups 2x20
    1 set of 30's (bicep curls) @20kg for the tendons
    Handstand & lever work

    Skipping - 1 set to the foo fighters. The Pretender

    General foam, lacrosse ball rolling & shoulder dislocates!

    I will get better at this log thing as time goes on! :D

    Wow! Perfect! :-) Congratulations!


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Thanks man, appreciate the kind words.


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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Wed

    DL
    190 x 2
    170 x 4
    150 x 6
    110 x 8

    Did some shrimp squats,
    Jumps

    Back wasn't as sore as last week, good sign

    Today did the slow dips (2s top hold, 2s bottom hold)
    3 x 5 reps

    Happy out.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Decidely meh session today

    Only got 190 x 1 for the DL

    I think I will be taking a week off in the 1st week of Dec to recuperate and start anew!


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Back training.

    Did some stuff with Andy Myers this more. The more I train the more I am aware of my limitations. Good and bad I suppose

    Was doing the squats with 140kg at 30 to 40 s intervals for 10 reps and then did 100 by 20 to get back into it.


  • Registered Users Posts: 358 ✭✭johnfaul


    Quiet in here!
    Hows training going?


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    I have been on and off over xmas! Will start logging soon! :D


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Damn its hard to get back.

    Tried doing one leg front lever raises. NOPE

    haha.

    I've been messing with Wendler and Littlebeasts original routine. Still sort of getting trying to get back to the level I was at.

    Don't think I can even do a muscle up. Although until I can do them properly and slow not too keen anyway.


  • Registered Users Posts: 358 ✭✭johnfaul


    ferike1 wrote: »
    Damn its hard to get back.

    Tried doing one leg front lever raises. NOPE

    haha.

    I've been messing with Wendler and Littlebeasts original routine. Still sort of getting trying to get back to the level I was at.

    Don't think I can even do a muscle up. Although until I can do them properly and slow not too keen anyway.

    How do you like wendler?
    I tried it to bring up my Deadlift and I didn't feel it improved it much at all.

    Any tips for elbow tendinitis? my left one is flaring up a bit, had to reduce volume a little bit, it's sore when I straighten my arm fully.

    Is paddy,s bars still training?


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    I am doing sessions in Raw on Saturday Mornings, once its closer to Spring PB will be back proper I'd say.

    I found it good when I did it last but I was trying to do too much BW stuff and it was hampering both. I will have one DL day, one Squat day, one push BW day, one pull BW day and the rest will be mobility I think that will be the balance.

    Rest (obv) but get a lacrosse ball in there. Often it could just be a muscle knot that is pushing on nerves. If it is a knot and you massage it your arm lower down should feel numb, in which case it isn't tendonitis. But also that generally occurs when your shoulders aren't strong enough to do what you are doing, focus on those.


  • Registered Users Posts: 358 ✭✭johnfaul


    ferike1 wrote: »
    I am doing sessions in Raw on Saturday Mornings, once its closer to Spring PB will be back proper I'd say.

    I found it good when I did it last but I was trying to do too much BW stuff and it was hampering both. I will have one DL day, one Squat day, one push BW day, one pull BW day and the rest will be mobility I think that will be the balance.

    Rest (obv) but get a lacrosse ball in there. Often it could just be a muscle knot that is pushing on nerves. If it is a knot and you massage it your arm lower down should feel numb, in which case it isn't tendonitis. But also that generally occurs when your shoulders aren't strong enough to do what you are doing, focus on those.

    I workout 1-2 times a week in deer park on my own or with a friend sometimes, I use the bars and hang rings on a tree as well good fun.

    I lift weights on an upper lower split 4 times a week and try to fit in pull-ups, handstands and lever practice on those days and then do workouts in the park as well. It's pretty full on.
    What sort of mobility are you doing, I'm practicing the splits at the moment have about an inch to go for the full front splits, but can't just drop down into this takes a bit of warming up.
    Find it's a bit easier after doing squats.

    Massaged my forearm there and it's helped it, must be a knot.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Nice! Good job on the splits. Just lots of stretching and foam rolling too but I am not close to doing the full splits yet.

    I am glad its a knot and not tendonitis!


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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Did the Push day yesterday

    Headstand pushups,
    Forward leaning Dips
    Scap pushups
    Bulgarian Dips
    L-sit to tuck holds


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Wednesday

    Pause Rep DL's

    170kg x 1min x 10

    Squats today

    150 x 1min x 5
    145 x 1min x 3
    140 x 1min x 2

    100kg x 20


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Did my push day consisting of a lot of HSPUs and bulgarian dips/Ring holds on Monday.

    Squat challenge tuesday 30 minutes of sitting in a squat throughout the day. Got 20minutes in one and then 10 minutes later on in the day.

    The pistols helped alot with ankle mobility

    Yday.
    Pause rep DLs
    Did 180kg for 2 reps then 1 minute rest for 3 sets
    Did 180kg for 1
    Did 170kg for 1 rep, 1 min rest for 3 sets

    Did 150 for 5

    Felt good!


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Been doing Ido's squat thing at home and his squat 2.0 routine. Playing the PS4/watching TV in that position. Can do it grand in normal squat position but the close is a killer.

    Feel like I need to shake things up so am considering doing Smolov...

    Could still do a push and pull day


  • Registered Users Posts: 358 ✭✭johnfaul


    ferike1 wrote: »
    Been doing Ido's squat thing at home and his squat 2.0 routine. Playing the PS4/watching TV in that position. Can do it grand in normal squat position but the close is a killer.

    Feel like I need to shake things up so am considering doing Smolov...

    Could still do a push and pull day

    You wanna really bring up the squat?
    Ever considered doing a powerlifting comp?
    Im thinking of maybe doing a single lift comp.

    Im doing the 30 min squat as well going good takes about a minute to get stretched in but after that Im good to go, really helping my pistols, spent the day writing up a routine for my self


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Loads of pullups!

    Tried doing sumo stomps after seeing them on TV. Bloody hell. Those lads are surprisingly flexible.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    I can already tell I will hate the first day of Smolov the most

    the 4 x 9 is awful.

    Lol

    4 x 9 x 115 kg

    Bulgarian Dips
    Regular Ring Dips
    Forward leaning dips
    HSPUs
    Pseudo Planche pushups!


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    5 x 7 x 125kg Squat

    Fun times

    Loads of various pullups and hanging work.

    Handstands are becoming more consistent too.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    7 x 5 x 132.5kg

    Was easier than the first two days!


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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    10 x 3 x 140kg

    Fun times.

    Gonna do upper body work later


  • Registered Users Posts: 358 ✭✭johnfaul


    ferike1 wrote: »
    10 x 3 x 140kg

    Fun times.

    Gonna do upper body work later

    How you finding it so far?
    What max did you use?


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    I used a max of 165

    First week has been tough, 2 more weeks of the introductory cycle.

    All the stretching and mobility work I have been doing paid off because even though its tough it is going okay and I can still things like pushups and l-sits, pullups. Just no lever work really.


  • Registered Users Posts: 358 ✭✭johnfaul


    ferike1 wrote: »
    I used a max of 165

    First week has been tough, 2 more weeks of the introductory cycle.

    All the stretching and mobility work I have been doing paid off because even though its tough it is going okay and I can still things like pushups and l-sits, pullups. Just no lever work really.

    You should have 180 or more after this cycle,
    Are you bulking with it as well? should help the numbers if you are

    Are you still doing the littlebeast weighted program?

    Im doing some of the stuff in it incorporated into my own routine but havent comitted fully as Im not sure how to program training legs into it.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    I am still doing littlebeasts upper body stuff. Not his weighted programme as I think that would be a bit too taxing overall.

    Yday

    4 x 9 x 125

    Today

    Pullups
    Ring Rows
    Ring Pulls
    Lateral and front raises.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    5 x 7 x 135

    Today

    7 x 5 x 142.5kg

    Upper body stuff later.
    HSPUS
    Dips
    Pseudo Planche pushups


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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Went to AM fitness Saturday followed by an intense session in Raw focusing on pull work.

    Got my first ring muscle up, was never a question of strength, just a case of me hating the false grip with every ounce of my being.

    Stretching on Sunday.

    Went to Salsa club on Sunday with the significant other. We have been doing lessons for the last four weeks. Now I finally understand those posts when people say they feel intimidated as newbie in a gym!! Empathy gained!!!

    Squats today were actually the easiest of the last 3 weeks
    4 x 9 x 130kg. I think the jump from week 1-2 was harder than 2-3


  • Registered Users, Registered Users 2 Posts: 2,433 ✭✭✭Ant11


    ferike1 wrote: »
    Got my first ring muscle up

    About time. Did you spend the weekend moisturizer your wrists?

    I won't comment on the Salsa :)


  • Closed Accounts Posts: 9,390 ✭✭✭Stench Blossoms


    Was this in Raw? I think I saw you walking in as I was walking out.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Ant11 wrote: »
    About time. Did you spend the weekend moisturizer your wrists?

    I won't comment on the Salsa :)

    Movement is movement :P

    I am actually really enjoying it, looks class if you can actually do it!

    I got the ring muscle up in AM fitness on Sat followed by the upper body workout in Raw at 9:00am.

    In Raw most mornings before 7 to make sure I get a squat rack due to how packed its become recently.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    5 x 7 x 140kg

    I will try 175 - 180 when I test!

    Will be doing upper body later, HSPUs, L-sits and various types of pushups.


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  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Andy Myers fitness yesterday. Handstands coming along nicely. Followed by an upper body pulling day. Managed to clean 100kg. Wasn't pretty but wasn't bad considering I never clean.

    Was also cheat day . Ate loads of crap and felt very lethargic today.

    Managed to haul my a** to the gym eventually and got through the 147.5kg x 7 x 5. What was surprising was that I thought it would be an absolute struggle but I got through it better than any of the base sessions so far!!! Weird!!!


  • Registered Users Posts: 358 ✭✭johnfaul


    ferike1 wrote: »
    Andy Myers fitness yesterday. Handstands coming along nicely. Followed by an upper body pulling day. Managed to clean 100kg. Wasn't pretty but wasn't bad considering I never clean.

    Was also cheat day . Ate loads of crap and felt very lethargic today.

    Managed to haul my a** to the gym eventually and got through the 147.5kg x 7 x 5. What was surprising was that I thought it would be an absolute struggle but I got through it better than any of the base sessions so far!!! Weird!!!

    Sic squats man,, very nice!!
    Are you going to apply for the men's health comp again this year?


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Thanks!

    I haven't really given it much thought tbh. There was a guy who had a very similar background to me. BW training and accountant so I dunno if my story would get me to the final.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Didn't quite finish the final day

    Was taking 5:30 minute breaks between sets. Wanted to take 10 min for the last two sets but had to go to work so my session looked like this

    8 x 3 x 155
    1 x 2 x 155
    1 x 1 x 155

    I would have got it with a bit extra rest but like I said had to go to work :(

    Also got a pain in my inside elbow/forearm. Methinks I need increased shoulder flexibility!!! I'll see what I hit on my test day next week and how my elbow feels and will then judge if I do the intense mesocycle. Don't want to get tendonitis.


  • Registered Users, Registered Users 2 Posts: 12,175 ✭✭✭✭Sangre


    ferike1 wrote: »
    ==
    Also got a pain in my inside elbow/forearm. Methinks I need increased shoulder flexibility!!! I'll see what I hit on my test day next week and how my elbow feels and will then judge if I do the intense mesocycle. Don't want to get tendonitis.

    Are you using a thumbless grip? Try with bar sitting quite low on your palm with tension in upper back holding bar in place. This will take a lot of stress off eblows.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    I think I am yeah, will try different positions to see what feels best.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Test day for squat

    Worked up to a 180kg. Definitely wasn't atg but just about parallel and I leaned forward and buckled at the knees a bit but it went up lol.

    I'll be using 175 for the 2nd cycle because that was smoother.

    Took the week off and will now get back to doing more Little beast stuff.


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    No training for the next few days. Flu!


  • Registered Users, Registered Users 2 Posts: 1,785 ✭✭✭ferike1


    Being sick means I did a lot of reading of overcoming gravity and supple leopard.


  • Registered Users, Registered Users 2 Posts: 2,433 ✭✭✭Ant11


    Man Flu?


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