And here we go....

ferike1

Highlight was squats 140kg x 5.

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

Gonna do my slow dips later on.

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.

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!

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

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

Shrimps, Straight leg deadlifts.

ferike1

So I am around 90kgs.

DL

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

Happy out.

ferike1

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

ferike1

Did 5 x 5 Dips with 40kg

Really enjoying the littlebeast weighted routine.

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.

doug3932

ferike1 wrote: »

So yeah, gonna do a log, never done one before! Thought why not!

This is me now

http://i.imgur.com/PSAQK.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!

Wow! Perfect! :-) Congratulations!

ferike1

Thanks man, appreciate the kind words.

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.

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!

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.

johnfaul

Quiet in here!
Hows training going?

ferike1

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

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.

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?

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.

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.

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!

ferike1

Did the Push day yesterday

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

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

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!

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

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

ferike1

Loads of pullups!

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

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!

ferike1

5 x 7 x 125kg Squat

Fun times

Loads of various pullups and hanging work.

Handstands are becoming more consistent too.

ferike1

7 x 5 x 132.5kg

Was easier than the first two days!

ferike1

10 x 3 x 140kg

Fun times.

Gonna do upper body work later

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?

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.

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.

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.

ferike1

5 x 7 x 135

Today

7 x 5 x 142.5kg

Upper body stuff later.
HSPUS
Dips
Pseudo Planche pushups

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

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

Stench Blossoms

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

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.

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.

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!!!

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?

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.

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.

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.

ferike1

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

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.

ferike1

No training for the next few days. Flu!

ferike1

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

Ant11

Man Flu?