And here we go....

ferike1

Just to mix things up I did some deadlifting today. Started at 110kg and worked up to 180kg x 3. Happy out because the last time I deadlifted 180 x 3 I was about 88-90kgs, this morning I was 84.5kg.

ferike1

Had a fantastic session in Ballyfermot today. 11 people! More girls than guys! Double win!

Few more progress pics. Need to work on posing.

ferike1

Superset max pullups of

Scapula pulls
Close grip pulls
Slow pullups
Wide grip pullups

3 sets

100kg x 20 squats (still a killer)

Calf work

Some lever work.

Skipping

Not too many exercises in there but an intense session nonetheless. Felt good

ferike1

So gonna give the 20 rep squat programme a proper bash. Gonna add 2.5kgs every session, x2 per week!

Already down to 84kgs.

Did about 130 or so of various types pullups/chins

Plyo pushups (getting to aztec), hands behind the back claps

Calf work

Bit of back lever stuff

Dragon flags

3 x 5

Some lateral raises/curls with fat grips

Box jumps

L-Sit into semi pikes

Skipping

ferike1

Here is a pic of my IC progression.

ferike1

Was training with someone else today so the main highlight of training was 102.5kg x 20 squat.

ferike1

Some more progress pics.






Calves still need work!!! More cutting too

ferike1

Highlight of today's training was the 105kg x 20 squats

Took it out of me!

ferike1

Today's highlight of the day was dips!

15kg x 10 easy!
30kg x 8
45kg x 6
60kg x 3

Also did 3 pullups at 45kg

Proper full range of motion too

At around 83/83.5kgs

Turbo_diesel

ferike1 wrote: »

Today's highlight of the day was dips!

15kg x 10 easy!
30kg x 8
45kg x 6
60kg x 3

Also did 3 pullups at 45kg

Proper full range of motion too

At around 83/83.5kgs

Fair play on the weighted dips. How do you find putting 60kg on a dip belt? Out of interest do you go through periods of training where you focus on reps for Dips or just weighted? I'm coming close now to doing 20 reps sets for b/w dips. When would you start adding weight? Would you then just move up in small increments?

ferike1

Thanks,

Um I have never done it that heavy before so I guess I found it okay? Not quite sure how to answer it. Usually I do forward leaning dips. I always keep meaning to do more weighted work but it gets lost in the mix of all the other stuff I do. I will make a more concentrated effort to incorporate them into everyday training. You can start adding weight anytime and yeah move up in small increments.

ferike1

Did a good session last night in the Deer park by myself, mostly dips, low bar MUs, austrailian pulls and L-sits.

This morning had a v quick session

105kg x 20 squat

In and out.

ferike1

Had a great session at Ballyfermot with the calisthenics group

Handstands are coming along nicely

Apart from that only highlight was the 107.5kg x 20 squat on Sunday

ferike1

Resting my hands because they have been especially messed up, so letting them heal a bit (no hanging/pullups)

Was doing some pushup work/dips, handstands etc

Milestone hit! 110kg x 20 rep squats!

ferike1

Okay so I lied when I said no pull up work.

I had the dip belt on so thought I may as well do a few sets of pulls too - but it was on padded thicker bars that hurt less

Dips
BW + 15kg x 15
BW + 30kg x 10
BW + 45kg x 8
BW + 60kg x 4
BW x 25 (felt so easy)

Pulls
BW + 15kg x 10
BW + 30kg x 8
BW + 45kg x 4
BW + 60kg x 1/2 (lol)

Did some plyometric pushup work & calf work too
Was practicing free standing elbow stands but kept falling over.

Did some eccentric curls and lateral raises for tendon strength

Good session overall

ferike1

Woot. 112.5kg x 20 Squats

Rest is standard BW stuff.

Trying to follow Littlebeast's training routine.

ferike1

Very good session

Pullups
All BW +15kg
5 x 8
4 x 6

Dips
BW + 15kg x20
BW + 30kg x 12
BW + 45kg x 6
BW + 60kg x 3

Scapula Pulls
3 x 8

So as I am hovering around 82/83kgs I figured I'd do some strength testing to see if the IF has caused me to get weaker or if I have been doing it right and should be getting stronger

82.5kgs OHP - Check!
120kgs Bench - Check! (Probably could have gone higher if I didn't do all that dipping)
150kg Squat - Check!
160kgs x 2 Squat - Check! (happy with this because previous max was about 145kgs at this weight!)

Also gonna enter the MH's comp as I will be back from the US by the closing date! Won't be able to gorge as planned on hols lol.

the drifter

ferike1 wrote: »

Woot. 112.5kg x 20 Squats

Rest is standard BW stuff.

Trying to follow Littlebeast's training routine.

Got a link for this? wouldnt mind having a lookse.

it sounds like a training program for my dog though :P

Ant11

ferike1 wrote: »

Very good session

Pullups
All BW +15kg
5 x 8
4 x 6

Dips
BW + 15kg x20
BW + 30kg x 12
BW + 45kg x 6
BW + 60kg x 3

Scapula Pulls
3 x 8

So as I am hovering around 82/83kgs I figured I'd do some strength testing to see if the IF has caused me to get weaker or if I have been doing it right and should be getting stronger

82.5kgs OHP - Check!
120kgs Bench - Check! (Probably could have gone higher if I didn't do all that dipping)
150kg Squat - Check!
160kgs x 2 Squat - Check! (happy with this because previous max was about 145kgs at this weight!)

Also gonna enter the MH's comp as I will be back from the US by the closing date! Won't be able to gorge as planned on hols lol.

Nice work on the squat. That answered my question on the X 20 reps.

RidleyRider

Christ your lifts would go up an awful amount if you had not done all the BW stuff before hand I'd say?

ferike1

Maybe the OHP and the bench

The Squat not sure!

ferike1

Did 112.5kg for 20 again.

Down to 81kgs

Pic of my back lever on the rings

johnfaul

How many calories are you on?
Back lever is looking good.
Would you notice a difference in the body weight exercises now your lighter e.g. Pull-ups any easier?

ferike1

Thanks man

I alternate calories as per the IF. Between 2000-2200 one day and 1400-1800 the next.

Yup everything is going easier!

johnfaul

ferike1 wrote: »

Thanks man

I alternate calories as per the IF. Between 2000-2200 one day and 1400-1800 the next.

Yup everything is going easier!

Wow that's very low,, how do you find your energy? You must be starving ha ha

ferike1

Nah.

I have plenty of energy! Lots of sleep/naps and as you can see from my workouts they don't really suffer

Also drink green tea!

Its actually fine. By the time I get hungry its time to eat. And then I eat big.

ferike1

Here is the IF progress update

April vs June

ferike1

I was going for 115kg for 20

After 10 I realised this wasn't going to happen and quickly racked the weight, dropped to 110 and did 15 more with no rest.

Gonna stick with 112.5kg til I am more comfortable.

ferike1

Just been doing Littlebeast's stuff

Also adding in the animal flow training. Very fun!

JJayoo

Impressive dips, 60kg x 4 is crazy strong.