Ahah I want to transition into strength but I would like a bit more frequency especially on squats.
I see that as transitioning to proficiency rather than strength. For me, strength necessitates INFREQUENCY rather than frequency.
1 Like
Well indeed. In the long run I think it would be beneficiel to increase my profiency ahah. Bench is good. Squat is not consistent (2 months ago I did a single at 95 with zero valgus, but it appears often over 80%+ work). Deadlift is getting better.
First of all I need to adress my stability and balance. Core work have been neglected pretty much forever so I will do my fair share of abs work, planks, anti-rotation, dead bugs etc
For my valgus, I am working on cues (stance slightly closer, toes a bit more out and more foot work), will implement pause and iso training, probably eccentric as well, then will reinforce and activate my glute med and min with modified stork exercises, band stuff, single-leg RDL…
Then keep working on deadlift bracing which is getting better
Eventually, stop lifting more weight if it’s to the detriment of technique
1 Like
No no no. Put something heavy on your back and see if it kills you or not. Universally proven gains.
3 Likes
Well I did that recently, didn’t kill me, but it might kill my already frail knees overtime ahahahah
1 Like
28/11
A. 40 min cycling
29/11
A. Muscle-up 5 x 1
B. Eccentric muscle-ups 3 x 3
C1. Explosive pull-ups to lower chest 5 x 5
C2. Plyo push-ups 5 x 5
D. Dips 1 x 15, 4 x 12
I don’t how I found the willpower to cycle for so long, but I did and it wasn’t that horrible actually.
Today some street workout stuff. Muscle-ups are so freaking hard. But I manage to get better sometimes. I have to stay away from the bar, which is really hard in my mind. Tried some strict muscle-ups, even with a 25kgs bands: NOPE.
Have to work on my wrists, and my false grip first: I can’t hold it at all.
Eccentric muscle-ups were way too hard as well.
Strict low chest to bar are hard AF when you have long arms but that was okay.
Still having a good time with the dips, incredible stretch in my chest, nice pump. Kid at the “playgrounds” were like “mister woaaah you are so strong I can’t even do one!” so I was motivated and did propably more reps towards the later sets ahahah
Feeling leaner despite doing little efforts in that regard
2 Likes
01/12
1 hour of snatch practice, light work
1 work of clean and jerk, heavy work
02/12
A. Bench press 10 x 10RM
B. Deadlift 6 x 10 with 140 and 120 kgs
C. Biceps 21’s 2 sets with 25 kgs
D. Reverse-grip curls 2 x 20 with 20 kgs
O-lifts are getting better over time. Now that I have more confidence and better bar parth. Trying this time to do snatch high-pulls then drop down fast. Bar path is so much better this way (what you’re supposed to do anyway), will have to get a bit used to it!
Clean as well, I finish my extension more and more. Did some easy cleans or power cleans with 90, then jerks with 80. Getting better, footwork as well, which was always the culprit on jerks
Today, fuck me… 10 sets of bench with your 10 RM… Started first 3 sets with 90, then it dropped down, eventually to 80 , and we were finishing with forced reps or rest-pause ahahah
Then the deadlift, bad idea (which was mine). Wasn’t my 10RM, focused on technique, but even then, after a few sets, my legs and ass were on FIRE, and my head was dizzy and all. After the sixth set I was so drained, wanted to puke a bit, my friend also was broken ahah. So we stopped, and just did a bit of bicep work to recover mentally from this.
So tired after this, yawning in class, was drained ahah so I ate a pizza right now. Still losing weight slowly
Second set at 140. Not very hard, trying to brace better and keep the bar close, but hard because my tibias, especially the left one, is very painful and has a bloody bump
2 Likes
Interesting that you mentioned your wrists. I recall from a gymnastics training program I read some ages ago that in between the main work preparatory work was programmed in where the focus was to strengthen the involved joints. For instance, wrist rocks (against wall, kneeling, full) to strengthen the wrists for hand balancing. Lifters just resign to wearing wraps instead haha.
1 Like
Think I’m gonna craft a wrist roller!
1 Like
That’ll serve to train the muscles of the forearm. Not so much for strengthening the tendons and ligaments.
1 Like
Don’t I need my forearm muscle to be able to hold the false grip? I’m not really strong enough, and it’s not because of tendons I believe
04/12
A. Military press rest-pause 1 x 6 +3 +3 +… until I completed 45 reps with 60 kgs
B. Upright rows 1 x 8 + 5 + 4 + … until I completed 60 reps with 40 kgs
C. Lateral raises (ultimate strictness) 1 x 8 + 5 + 4 + … until I completed 60 reps with 6 kgs DB
D. 1 hour of clean and jerk practice, worked up to two single at 100kgs! Big Pr!
Some heavy rest-pause training. Tough, not really fun lol. Didn’t know which muscle to pick. Low back and traps sore as hell from the 6x10 deads. Chest destroyed as well. Didn’t want to do too much back for I’m doing a Murph with strict pull-ups on sunday lolz
It was hard. The o-lift sessionw as even harder. Whole body tired and sore, tough to force myself physically and mentally to do the “EMOMs” (1’45 rest) but form was getting better with each set on jerks. Really getting my technique and confidence better on the cleans.
Big PR then! I used to have so much trouble with 90, not locking out instantly, horrible balance, lack of speed etc
I did 90 then decided to fuck being conservative and go straight to 100 (I had never did 95) not like with the deadlift where I restrained myself and didn’t tried the PR. Also because we only had like 3 mins left! And I did twice, so happy! Second one was better and my split was deeper, but surprised (because I’m always super high) and tough on my core hehe
No vidz though, next session for sure!
4 Likes
I don’t know, I’ve only ever done strict in rings and I did that before I started climbing so I can’t claim I had strong grip or forearms. I’m a firm believer in that the body will autoregulate in accordance to ability so if you have really strong muscles but shit joints it’ll shut down your ability to utilise your muscles in motion. Whichever is your limiting factor I’m not equipped to diagnose.
Congrats on the PR!
1 Like
I tried on rings and I could hold it, on bars it’s a different animal!
I probably have shitty joints? With my history of suregries (including wrists), injuries, small joints… But I’ve done lots of eccentric and isometrics so who knows?
Yeah I feel I’m too limited by my own mind. Psyched myself hard for the first rep (a nice slap, a good grunt, which I never do unless for my last 200 dead). Then I knew I could do it, second time I just went at it nonchalently, no more pressure. training here is getting me less and less anxious. I’m guessing about many things in life? It’s time I try pushing myself even harder, heavier, and not being afraid of missing a lift!
I love it when I pull off a big jerk.
Good work man
3 Likes
Of course you do! Yeah thanks especially after this shoulder work. Next Time I’m gonna try 105!
110 you say?
3 Likes
06/12
WOD “Lucy”
5 rounds for time
5 pull-ups
10 burpees
500m run
WOD “Ladder”
21-15-9
Dips
Sit-ups
Air squats
WOD “Blackjack”
20-19-18…3-2-1 push-ups
1-2-3…18-19-20 sit-ups
So yeah, 3 WODs. Met up with two colleagues and went to the park. It was cold and raining but we still did it. Really detoxified the alcohol and all I drank yesterday, I feel really great now. It’s really more motivating to do this kind of shit with other people!
Post workout meal:
2 Likes
07/12
40 min cycling
08/12
Murph with a 10kg vest
Yaaay… What a hell. No partitioning, it was the night, cold and humid so pull-ups were even harder than usual. Took me almost 1h09 to complete. I must have burned 1200 calories. Triceps were already sore AF ahahah… But a good workout, it’s way better when you do it with mates.
We weren’t cold anymore
11 Likes
Beast
1 Like
Looking like an absolute anatomy chart. Got to love the goonlight!
Yikes…
3 Likes