Friday is going to suck, possibly more than any other day. Just warning you.
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1/17/20
Weight: 218.6
Push ups
1 x 50
Diamond push ups
1 x 25
Dips
1 x 50
Bench dips
1 x 50
Pull ups
1 x 35
Air squats
1 x 80
Lying leg raise
1 x 50
Banded triceps
1 x 50
Standing crunches with band
1 x 50
Today felt pretty decent. Not looking forward to Monday, I just recovered from the last squat day.
Fuck me, you’re good with bodyweight work if this didn’t mess you up.
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As a string bean, BW work doesn’t kill me much, I’ve thought about doing this as a conditioning workout a few times. Maybe tomorrow I’ll take a crack at it and see how it goes.
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So you and @Despade can do the pushups through to the leg raises each in one set? Or with just a couple of 10 seconds rests?
I can get the pushups, diamond pushups, bench dips, air squats and leg raises in two or three sets usually, but the pullups and dips? Seven to 10 depending.
No clue! I’m sure I can knock out some of them in one go. Doubt I’ll be able to get the 50 dips in one shot after the pushups, and no way I’ll get 35 pullups in one shot. How long is the prescribed rest between exercises?
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Between exercises? Whatever you need. To get the total reps for each exercise rest is 10 seconds though.
So for me, I have to be strategic. I’ll start the pushups as 12, 13, 12, 13 to set a baseline, same with bench dips. The diamonds 10, 10, 5. Dips and pullups I’ve never managed to do with 10 second rests. I usually split the dips into something like 4x5 with 10 second rests, then a longer rest. Then another 4x5, another longer rest and then 10 or something. Then over the six weeks I try to reduce the number of sets, which is what the instructions say.
For the pullups, I know there’s no chance in hell I could do 10 second rests unless I did singles and even then I’d cark it pretty quick so I just try to do more reps over the six weeks.
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Right on. I’m guessing I’d approach it with like 60s rest between each exercise. I should be able to get through the pushups and diamonds in 1 shot. Dips would probably need 2 or 3 sets, bench dips 1 shot again. Pullups I think i’d go 5x7 with rests instead of an all out set. Squats and leg raises I should be able to do in 1 go as well.
That’s assuming it’s a standalone workout. Doing it as the conditioning portion of my lifting session (doing a Brian Alsruhe program) would change things I’m sure.
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That’s pretty cool
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Yeah it wasn’t all in one fell swoop. But I kept the breaks to 10 seconds. I go to damn near failure on the first set of each BW exercise and then as many as possible within reasonable form breakdown after that. Yeah I felt pretty good all weekend from it, some fatigue, but I wasn’t near throwing up or super gassed… but I may be remember it with rose colored glasses on.
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1/20/20
Weight: 219
Squat
2 x 10 x 225
CLose stance
2 x 10 x 225
Front squat
1 x 11 x 135
Goblet
2 x 25 x 55
HAMstring curls
50 x 60/60/40
BB curls
4 x 15 x 65
Close stance feels easier than regular stance. Squat days suck, holy shit haha
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1/21/20
Bench
2 x 10 x 170
Wide grip bench
2 x 10 x 170
Close grip spoto
11 x 165
DB fly
3 x 20 x 20
DB Tricep extension
4 x 12 x 30
Banded triceps extension
75 total x orange + red, red, orange
Another nickel in the bank.
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I am a relatively close stance squatter, it seems to feel easier for me as well. My brain tells me I’m odd because I’m a close stance squatter, but a sumo deadlifter. I figure I should either be wide for both or narrow for both. 
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This is STRAIGHT OUT OF MY HEAD. All the sumo deadlifters I see on here, and everywhere, squat with at least a normal stance, if not closed a bit. I don’t get it, haha.
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What do we know? We are just a bunch of meat heads!
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Closer stance, more quads. Sumo uses quads to push off the floor as well as hips.
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I close stance squat highbar and pull conventional with my feet almost touching. Different strokes
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1/23/20
Weight 217.x
Deadlift
2 x 10 x 265
Rack pull
2 x 10 x 265
No touch dead
11 x 225
1 arm DB row
5 x 10 x 100
BB ow
20 x 135
Standing BB military
3 x 12 x 95
Face pull
4 x 15
Been adding 10 minute walks post workout every time I have time, averaging about 3/4 days a week.
Still puttin money in the training bank, one dime at a time. @MarkKO, realized why you never saw any of my videos on the team page… forgot I deleted my social media apps awhile back haha so, while I’ve disappeared, I’m still at it.
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1/24/20
Body weight
Pushups
Pull ups
Some abs
Squats
All the same stuff, just in more sets, was tougher this week for sure, especially pull ups.
2/27/20
Survived hypertrophy. Stopped eating like an asshole.
Weight is about 213-215, feeling much better.
Starting a strength block come Monday, and away we go, will probably try and get better about logging again.
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