And here we go....

ferike1

Thanks man, I'll try get a vid up of them.

Did some more animal flow practice today,

Handstands/flag work

At the end of the session I decided to squat

Did 112.5kg for 20 but holy hell it was harder than doing at the start. I think I used up my determination reserve for the day pushing through the last 4 reps.

johnfaul

ferike1 wrote: »

Thanks man, I'll try get a vid up of them.

Did some more animal flow practice today,

Handstands/flag work

At the end of the session I decided to squat

Did 112.5kg for 20 but holy hell it was harder than doing at the start. I think I used up my determination reserve for the day pushing through the last 4 reps.

Put a Vid up of the squats if you get the chance.
Is the animal flow Ido portal inspired seen him do some of that stuff?

ferike1

Ido/ Mike Fitch (I think that's his name)

Will do!

ferike1

Decided to take the week off before the holiday partially out of necessity, partially out of wanting to be fresh!

The necessity manifested itself after waking up with a slightly stiff neck and then going to the gym. I didn't do anything crazy but all of a sudden it started hurting bad. Now it hurts when I look down. Physio booked Tuesday

Ant11

ferike1 wrote: »

Decided to take the week off before the holiday partially out of necessity, partially out of wanting to be fresh!

The necessity manifested itself after waking up with a slightly stiff neck and then going to the gym. I didn't do anything crazy but all of a sudden it started hurting bad. Now it hurts when I look down. Physio booked Tuesday

Your getting as bad as Stephen

the drifter

ferike1 wrote: »

Decided to take the week off before the holiday partially out of necessity, partially out of wanting to be fresh!

The necessity manifested itself after waking up with a slightly stiff neck and then going to the gym. I didn't do anything crazy but all of a sudden it started hurting bad. Now it hurts when I look down. Physio booked Tuesday

simple fix. look up constantly.

ferike1

Sadly it also hurts when I try doing muscle ups/levers etc.

I think its a muscle knot rather than an inflammation as nurofen didn't really help.

Anyway, no need to discuss/diagnose as I don't want this thread locked or COH coming in telling me I am a f*nny again.

ferike1

Holding 82kgs

ferike1

After a few days of intensive self neck massage, stretching and rest I felt a lot better.

The rest did wonders too. Hit a new PB DL today

190kgs @ 82kgs BW!

ferike1

Trained with a fitness model in Denver, having a great holiday.

Hanley

...opened in storbucks. Bastard.

ferike1

This is the guy I was training with while in Colorado



vs me



Dude is in unbelievable shape.

ferike1

So running two programmes at once. We'll see how this goes.

Doing the reverse pyramid training as per Martin Berkhan and continuing with Littlebeasts Planche and lever routine.

Deadlifted today
Started with 1 warm up set of 100

190kg x 1
180 x 3
160 x 5
100 x 8

Some bridges

Will do his planche session later.

ferike1

I forgot why I don't deadlift and do BW stuff. My lower back was in bits this morning lol.

Still did some lever work and handstand stuff. Also worked the parallettes last night.

ferike1

Dips
30kg x 5
40kg x 5
60kg x 4
50kg x 5
30kg x 6

Pullups
BW x 5
40kg x 5
30kg x 6
20kg x 8

ferike1

Paid my deposit for an Ido Portal course next June. Can't wait!

johnfaul

ferike1 wrote: »

Paid my deposit for an Ido Portal course next June. Can't wait!

Nice!!
Where is the seminar being held ?
I remember asking about online coaching and it was crazy expensive but he is supposed to be very good.

ferike1

I've heard mixed things about his online coaching but only positive things from his seminars so I am going to that. It will be in Belfast!

johnfaul

ferike1 wrote: »

I've heard mixed things about his online coaching but only positive things from his seminars so I am going to that. It will be in Belfast!

Where did you find out about it?
I didn't see anything about it on his Facebook,
Would love to do it.

ferike1

So due to circumstances outside my control I won't be doing the MH this year. Even if I make the finals!

So I guess this is as good as any to start a Leangains slow bulk. Going to adjust the macros to -10%/+25-30%.

ferike1

Been doing the RPT for a few weeks now but I preferred Wendler. Think I will switch back to that.

gymtime

ferike1 wrote: »

Dips
30kg x 5
40kg x 5
60kg x 4
50kg x 5
30kg x 6

Pullups
BW x 5
40kg x 5
30kg x 6
20kg x 8

What do u currently weigh? presumably when you refer to **kg above you mean **kg plus your body weight? how strong do you reckon are/you have to be to lift the weights you are describing above (along with your body weight, if that is the case?)..have u any further targets for dips/pull ups? are the pullups widegrip?

ferike1

About 81kgs

Yup BW + xxkgs.

Not sure how to answer that question...pretty strong??

Just gonna keep adding reps + weight. No set goal!

ferike1

Supple leopard arrived!

ferike1

Dips

BW + 40 x 5
BW + 50 x 5
BW + 55 x 5

Pulls

BW + 30 x 5
BW + 35 x 5
BW + 40 x 5

brownej

ferike1 wrote: »

Supple leopard arrived!

I'm really enjoying this book too. Lots of good stuff in it.
I like the fact that he includes some coaching on how to do some exercise movements correctly from the perspective of maintaining correct posture and poistitioning and the common faults to look out for. (e.g. try to maintain external ahoulder rotation on rings etc)
I meant to read it from the start but I keep bouncing around.

ferike1

Aye its a great book. Learning a lot already!

Did some more Littlebeast's lever training today

Might try some weighted muscle ups sometime

ferike1

So been reading the Supple leopard book

Took it back to basics with the squat and trying to correct minor things I was doing wrong. The book is amazing

95kg x 5
110 x 5
122.5 x 5

Did some other random things in the gym too.

ferike1

Monday

DL
120 x 3
140 x 3
155 x 4

Did some other BW stuff too

Tuesday
Ring support work and Littlebeast lever programme

ferike1

Dips

45kg x 3
52.5kg x 3
60kg x 4

Pullups
32.5kg x 3
37.5kg x 3
42.5kg x 4

Did some wrist mobility and strengthening too.