And here we go....

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?

ferike1

Nah, real proper flu, fever since Saturday.

ferike1

First day back yesterday.

Bulgarian dips
Korean dip holds
Forward leaning straight bar dips
Wide pushups
Archer Ring rows

New gym song. Love it

https://www.youtube.com/watch?v=-lmzeyfNVs4

ferike1

Still weak as hell after being sick.

I was doing wendler to get back into the swing of things but even that was hard.

105 x 5
120 x 5
140 x 5 Squats

Did some archer pullups on rings and typewriter pullups but was shattered.

ugh

ferike1

The pullups are getting better

Leaning back pullups on the rings 4 x 8
Archer pullups 3 each side, 2 each side, 1 each side
Scapula pulls on the bar 3 x 5
Close grip pulls 2 x 8

Did squatting and front squatting, can't remember the numbers but wasn't very heavy, just the standard Wendler stuff.

Yesterday did a 2 hour torture session in AM fitness consist of foam/lacrosse ball/bands and barbell rolling. Only masochists need apply.

Ant11

ferike1 wrote: »

Yesterday did a 2 hour torture session in AM fitness consist of foam/lacrosse ball/bands and barbell rolling. Only masochists need apply.

It wasn't that bad, more like a bonding session. Barbell rolling for the win

you forgot to mention my multi directional hip discombobulating mobilizing apparatus I invented.

ferike1

That cannot be explained pics/vids needed

Ant11

ferike1 wrote: »

That cannot be explained pics/vids needed

I screen capped a pict from the vid but unfortunately your not in it. The video turned itself off too so didn't get to see me do the band overhead with the kettlebells in my hands.

ferike1

Back squat has improved thanks to Smolov, now to keep things going with Wendler

122 x 5
138 x 3
155 x 1

Bulgarian dips 3 x 5
Static front support holds
Ring pushups 3 x 8
Forward leaning dips 3 x 8
Dips 1 x 10

ferike1

Rehab yesterday

Squats

110 x 5
125 x 5
142.5 x 5

Also did a quick bench test. 120kgs which was okay since I haven't benched at all since October.

ferike1

Did a solid 150 for 3 squat.

General movement and mobility session with Andy Myers

Lots of improvement on the rings this week.