[b] Week 16: Upper Body Day
Kettlebell Rows [/b]
40kg: 5x5 E2MOM
Kettlebell Haloes
10kg: 5x5 EMOM
Push-Ups
BW: 2x25
Bodyweight: 93.9kg
This was a pretty good session really. I’m happy with having maintained my rowing strength and I got a good pump from the push-ups.
[b] Week 16: Lower Body Day
Warm-Up [/b]
Hip circles and goblet squats
Goblet Squats
40kg: 8-8-5-5-5
Bodyweight: 94.3kg
Another very basic session, but enough to keep things ticking over.
[b] Week 16: Upper Body Day
Ring Pull-Ups [/b]
BW: 5x5
Bodyweight: 94.0kg
I hung my rings up on a tree in a park, which I won’t be doing regularly, but it worked quite well. My shoulders and elbows felt really bad today for some reason, but I don’t think it’s related to the pull-ups. I did the first three sets every second minute on the minute, but had to increase the rest for the last two sets. I did all reps really slow and controlled. I attempted some dips afterwards but they were abysmal.
[b] Week 16: Summary
Bodyweight: [/b] 94.2kg - not bad considering training and nutrition
Training: Better this week, but still poor. I’ve really just been in maintenance-mode.
Nutrition: Especially poor this week.
[b] Week 17: Upper Body Day
Warm-Up [/b]
Front raises and machine chest press
Neutral Grip Pull-Ups
BW: 10-8-6
Bodyweight Dips
BW: 5-10-15
Bodyweight: ?
This was yet another bare bones session, but it actually felt really good. All reps felt very strong and my joints felt good. Happy with this one. After this week I’m going home for a fortnight and I plan on hanging my gymnastic rings in the garden and taking a greasing the groove approach with ring pull-ups. I’ll just aim to do sets of 5 spread throughout each day, and hopefully by the end they’ll be a lot stronger.
Hey Furo,
Your going to love those rings. Having them at your place also allows you to get a quick workout done. I used to love doing a 10 superset of 5 pull-ups with 10 push-ups. At my old house I used to have rings, but at my new place I don’t have anywhere to hang them up so Im really missing my rings.
Just started to play around with cossack squats and I was thinking thats something you might be interested in. Really open up the hips.
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Thanks Birdie! I’ve had them for a long time now but I always struggle to find places to hang them! Thanks for the tip about Cossack squats - I’ve never tried them before but they look really good :).
[b] Week 17: Lower Body Day
Warm-Up [/b]
Hip circles and goblet squats
Kettlebell Front Squats
2x28kg: 5x5 E2MOM
Kettlebell Swings
40kg: 20
Bodyweight: 95.5kg
Creaky knees but otherwise a good one. Excessive volume by my standards haha. Squats felt good but swings lacked power.
[b] Week 17: Upper Body Day
Ring Pull-Ups [/b]
BW: 5x5
Push-Ups/Kettlebell Row (two-handed) Superset
BW/40kg: 20/20 x5 E2MOM
Kettlebell Haloes
10kg: 5x5 EMOM
Kettlebell Curls
10kg: 2x30
Bodyweight: 95.2kg
I did the pull-ups in the park again which was fine but it’s not a long term solution, especially with the evenings getting darker. Everything felt great. I ate well yesterday but slipped up today.
[b] Week 17: Summary
Bodyweight: [/b] 95.4kg - higher than I’d like
Training: only 3 sessions, but they were good ones
Nutrition: overall pretty good this week
[b] Week 18: High Frequency Bodyweight Phase Day 1
Warm-Up [/b]
Static stretching, hip circles and squats
Pistol Squats
BW: 5x1
7 Minute Challenge
???
Ab Challenge
???
Ring Pull-Ups
BW: 5-5-5-5-3
Bodyweight: 94.2kg
The plan for this phase is to do high frequency bodyweight stuff, focusing on ring pull-ups, ring dips and pistol squats. I have decided to reintroduce pistols because my neck has been terrible for the last couple of months and while I don’t feel swings caused it they definitely irritate it (along with the clean into front squats). I’ll just have to take it easy because of the problems they’ve given me in the past.
Today I did the pistols in the morning and joined some friends at the tail end of their workout for the challenges and the ring pull-ups. The challenges included a flexed hang hold so my ring pull-ups suffered but this was a good session. I’m very excited about the simplicity of a pure bodyweight phase based on just 3 exercises.
Good stuff furo!! Definitely looking forward to seeing how things go with the high frequency bodyweight setup. I’ve been reading about your knees giving you fits. Have you considered buying some knee sleeves? I bought some a few months ago and loved them. I got some Rocktape Knee Caps and they were about 55 bucks for a pair.
My knees would get cold and stiff during my rest periods on squats and feel a little achey but the sleeves solved that problem. I feel like they helped my front squat groove and also my high bar squat I started using last week. Keep up the good work!!!
[b] Week 18: High Frequency Bodyweight Phase Day 2
Warm-Up [/b]
Squat hold, hip circles and Cossack squats
Pistol Squats
BW: 5x1
Ring Pull-Ups
BW: 5x5
Back Extension/Push-Up Superset
BW: 20/20 x2
Bodyweight: 93.8kg
This was a really good session. I’ve always had issues with pistol squat technique on my right leg - I never manage to sit over my heel like I do on the left, and my alignment is off. I’ve done a tonne of hip mobility work over the years and never found an obvious cause so I think I just need to keep doing pistols and forcing myself into the right alignment as much as I can. Another thing I’ve noticed is the DOMS from pistols, which is really encouraging. Both outer quad and glutes are hit particularly hard.
Thanks jblues! I’m enjoying doing something a little different. Yeah I’ve had a lot of issues with pistols in the past - both knees and lower back actually (it just really doesn’t like rounding at the bottom, even though there is no load). Sleeves would be a great idea - I’ve used cheap ill-fitting ones in the past and they didn’t do much good but I’m sure a good quality pair would make a big difference :).
[b] Week 18: High Frequency Bodyweight Phase Day 3
Warm-Up [/b]
Squat hold and bodyweight squats
Pistol Squats
BW: 5x1
Back Extension/Push-Up Superset
BW: 20/20 x2
Ring Pull-Ups
BW: 5x5
Bodyweight: 93.3kg
I felt a bit hesitant with the pistol squats today, but got into it quickly. My left leg feels spot on, it’s just the right that is tricky. Bodyweight is dropping nicely and I’m definitely looking leaner.
In terms of my neck I’ve now reached the stage where I have constant low level annoyance, which I can’t relieve by cracking or stretching. I’m just hoping time away from kettlebells fixes it.
[b] Week 18: High Frequency Bodyweight Phase Day 4
Warm-Up [/b]
Squat hold and bodyweight squats
Pistol Squats
BW: 5x1 EMOM
Ring Pull-Ups
BW: 5x5 E2MOM
Bodyweight: 93.4kg
My right knee felt extremely loose and was grinding tonnes in the warm-up but felt ok for the actual pistols (forcing myself into the correct alignment seems to be working). This was a PR for recent times in terms of rest periods. I’ve booked a physio appointment for next week to get my neck looked at, as I now have a permanent low level tension headache which is annoying but bearable. I’ve yet to introduce ring dips because I’m slightly nervous about them. I already have enough on my plate with my neck issues and the potential for problems with pistol squats.
[quote]furo wrote:
I’ve booked a physio appointment for next week to get my neck looked at, as I now have a permanent low level tension headache which is annoying but bearable. I’ve yet to introduce ring dips because I’m slightly nervous about them. I already have enough on my plate with my neck issues and the potential for problems with pistol squats.[/quote]
Are you doing lots of computer/screen based work? Leaning over heaps? Doing some extra study/desk work?
I find my neck gets out of whack after a long weeks work. Its caused by the computer which I don’t use full time, just off and on to record stuff.
Ive had much more luck with osteo’s and some masseurs. Physio’s annoy me, as most will tell you to take a week off from doing whatever is causing the pain, give you one or two exercises to do, and ask you return every few day for 5 minutes of ultrasound treatment. Saying that not all osteo’s/masseurs are the same. Do some research and find someone with a reputation of being the best.
I swear my osteo is Jesus. Clicks me in a few places and I pretty much feel better instantly. My masseur isn’t as good, but he gives a really good deep tissue massage that makes me cry, and often cracks my middle back which seems to fall out of alignment after too much computer work.
Good luck.
P.S: Im jealous that you have the flexibility to do a pitsol squat. Ive seen pictures and you look talk with long legs like myself, which for myself makes pistols impossible.
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[quote]theBird wrote:
Are you doing lots of computer/screen based work? Leaning over heaps? Doing some extra study/desk work?
I find my neck gets out of whack after a long weeks work. Its caused by the computer which I don’t use full time, just off and on to record stuff.
Ive had much more luck with osteo’s and some masseurs. Physio’s annoy me, as most will tell you to take a week off from doing whatever is causing the pain, give you one or two exercises to do, and ask you return every few day for 5 minutes of ultrasound treatment. Saying that not all osteo’s/masseurs are the same. Do some research and find someone with a reputation of being the best.
I swear my osteo is Jesus. Clicks me in a few places and I pretty much feel better instantly. My masseur isn’t as good, but he gives a really good deep tissue massage that makes me cry, and often cracks my middle back which seems to fall out of alignment after too much computer work.
Good luck.
P.S: Im jealous that you have the flexibility to do a pitsol squat. Ive seen pictures and you look talk with long legs like myself, which for myself makes pistols impossible.
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Thanks for the advice uncle Bird! I don’t do a huge amount of computer work but I know I have poor posture in general. I don’t know much about this kind of thing but I heard good things about this physio so I thought I’d give it a shot. If not I’ll check out an osteo like you suggest!
Thanks haha, yeah I think we’re similar height and frames. I’m lucky about the flexibility - I seem to have lots in some areas and less in others. I’m sure if you work at it you’ll get it. I’ve had my issues with pistols but I find them hugely rewarding.
[b] Week 18: High Frequency Bodyweight Phase Day 5
Warm-Up [/b]
Bodyweight squats
Pistol Squats
BW: 5x1 EMOM
Ring Pull-Up/Barbell Press Superset
BW/30kg: 15x3/5 E2MOM
Then worked up to a single of 70kg press.
Bodyweight: 93.6kg
This was a really great session. 15x3 E2MOM pull-ups was awesome, the pistols felt good and the 70kg press was strong. My knees felt a little less “loose” and I wonder if not doing static stretching beforehand helped.
[b] Week 18: Summary
Bodyweight: [/b] 93.7kg - a big improvement.
Training: 5 solid sessions this week. I’m feeling good and the pull-ups and pistols are improving. Only issue at the moment is my neck.
Nutrition: Good this week, but not excellent.
[b] Week 19: High Frequency Bodyweight Phase Day 6
Warm-Up [/b]
Bodyweight squats
Pistol Squats
BW: 5x1 EMOM
Ring Pull-Ups
BW: 3x5
Bodyweight: 93.8kg
Things felt a little off today so I’ll take a rest day tomorrow. I struggled with balance on the pistol squats and couldn’t get in a groove. The ring pull-ups felt a little weaker too.