Recon Ron pull-up program week 18
Failed I think on the 16th or 17th rep. Back feels sore, presumably from the bear complexes?
Recon Ron pull-up program week 18 push-up
Recon Ron pull-up program week 1 forward and reverse lunge
Now this finally feels easy from a strength pov. Balance and stability remains an issue, but that’s why I’m doing them!
Bench press- 95/115/135/155/165lbx5
165lb felt weird. I think I unracked it poorly. The other sets didn’t feel great either.
Tabata Armor building complex with 95lb- Did 3 rounds with 2 reps each, then I realized that I wouldn’t be able to do this in the manner it should be done and so stopped. I think I would have finished a single rep, then be unable to do more because of muscle fatigue and just sit for 10+ seconds, which defeats the purpose.
So I did this instead-
30x armor building complex with 65lb. Took ~7:53.
Very challenging.
Recon Ron pull-up program week 19
Recon Ron pull-up program week 19 push-up
Recon Ron pull-up program week 2 forward and reverse lunge
Armor building complex with 65lb-5x5 EMOM
Felt pretty hard. Finished the last set with less than 10 seconds remaining. I couldn’t complete this on time on my last attempt with the same conditioning (no prior lifting), so I assume I’m fitter now.
I’m back. Weighed 175ish when I weighed myself like two days ago. Lots of carbs during my travels. No training besides walking. I had lots of fun.
I don’t have a barbell and don’t plan on going to a public gym until it becomes routine with my work schedule, which will require me to head into the office 3x a week. I’ll probably start doing that on Feb.
I currently have the pair of 16kg adjustable KBs that I bought, so I did 30 armor-building complex with 8kg yesterday.
No challenge at all besides on my cardio. I’m learning how to KB clean and will stick with whatever weight seems appropriate until I learn that.
I need to figure out how to do pull-ups at home. Maybe buy something from baseblocks?
Probably just going to be doing a LOT of armor-building complexes and burpees for the month.
If space is limited, as it is for me, I just bought the GoFit pull-up bar that fits in a doorway, and I really love it. It’s positioned higher than most, making for a more comfortable range of motion.
Something to consider, maybe?
Otherwise, if you have more space available and can fit something more permanent, @SvenG has a really nice pull-up bar.
@SvenG@oldnattychris
Thanks for the suggestions! I should have mentioned that I’m currently renting an townhome and am too scared to damage the house to use anything that isn’t free standing. I used a door frame pull up bar at my house before and saw that it actually bent the top of the door frame! Clearly the builder skimped a little on the material. Since then I’ve disavowed the use of door frame pull up bars in rentals.
Recon Ron pull-up program week 19 push-up
Felt ok. Did 10 band pull-aparts after each set.
Later-
30 armor-building complexes with 8kg.
Walked .5 miles in my house holding the 8kg KBs. Boring and tiring on the grip, which I suppose is a good thing since my grip strength sucks. I’d like to do this outside but it’s raining an awful lot right now.
I bought a power tower that has an adjustable height, so it should fit into my townhouse. I’ll probably do lots of dips and pull-ups.
I got my power tower a couple of days ago. It’s flimsy and I barely trust the dip bar with anything beyond my bodyweight but I now have a place to do pull-ups.
Got this in today-
Recon Ron pull-up program week 3
The power tower requires me to do pull-ups much more slowly and with my legs bent back completely. I plan on going up a week daily until I can’t do them with short rest periods. My priority right now is to keep rest periods lower.
Recon Ron pull-up program week 19 push-up
Recon Ron pull-up program week 2 lunges
30 armor-building complexes with 10kg KBs.
This feels WAY harder with KBs vs a BB.
Recon Ron pull-up program week 4
This felt pretty hard. I did a set of 16 just last Friday when I attempted week 19 when I had a chance to head back to my house, so I know I’m much stronger than how I felt yesterday and today. Have to get used to this bar I guess.
Giant set of-
Recon Ron pull-up program week 19 push-up
Recon Ron pull-up program week 2 lunges
Recon Ron pull-up program week 2 single leg deadlifts
I’m trying to expand my list of daily body movements. I’ve been doing the single leg deadlifts for the last couple of days and they’re feeling normal again; previously I had a horrible time balancing and my hamstrings hurt pretty bad afterwards.
30 armor-building complexes with 10kg KBs.
I timed these today and clocked in at ~7:25. Slightly faster than when I did this with a 65lb BB. Currently it’s my upper back/shoulders and grip slowing me down.
10x10 EMOM burpees.
Didn’t feel challenging. I’m going to try to add reps to this for a while.
Recon Ron pull-up program week 6
Felt easy until the last set. Pull-up strength coming back nicely with this power tower.
Giant set of-
Recon Ron pull-up program week 19 push-up
Recon Ron pull-up program week 3 lunges
Recon Ron pull-up program week 3 single leg deadlifts
Hand release push-ups appear to be causing weird left wrist/hand issues. The left hand ‘clicks’ each rep. I noticed some flaring up with the burpees as well. Feels similar to the kind of wrist/hand issue I saw last year when I did weighted burpees. I’m going to stop doing hand release push-ups and see what happens. Either do dips or slow push-ups. Probably dips. We’ll see.
The lunges and deadlifts feel a lot better!
10x3 EMOM armor-building complexes with 14kg KBS.
Felt pretty easy.
25 reps of KB row with 8kg.
10x11 EMOM burpees.
Started to feel this by the 8th set.
Giant set-
Recon Ron pull-up program week 3 pull-up
Recon Ron pull-up program week 3 dips
Recon Ron pull-up program week 3 forward lunges
Recon Ron pull-up program week 3 single leg deadlifts
Done right after getting up. Felt pretty easy. I’m going to alternate between forward and reverse lunges because doing the full lunges I’ve been doing take too long.
Turkish Getups- 5 reps each side with 8kg KB.
Might as well try these out now that I have a KB that I can do them with. The left side feels noticeably weaker. Hopefully evening things out leads to improvements with the imbalances I have.
10x5 EMOM KB clean->press->squat with 14kg KBs.
This felt pretty easy. I honestly didn’t expect it to feel quite this easy.
10x4 EMOM burpee pull-ups
This didn’t even work up a sweat. Also way easier than I expected. I did feel slight fatigue in the back near the end though.
Giant set-
Recon Ron pull-up program week 3 pull-up
Recon Ron pull-up program week 3 dips
Recon Ron pull-up program week 3 reverse lunges
Recon Ron pull-up program week 3 single leg deadlifts
Turkish Getups- 5 reps each side with 8kg KBs.
Superset-
10x10 KB thrusters with 10kg.
10x10 jumping burpees.
Took 14:22
This felt really hard. Laid on the floor for like 2-3 minutes afterwards.
Giant set-
Recon Ron pull-up program week 3 pull-up
Recon Ron pull-up program week 3 dips
Recon Ron pull-up program week 3 forward lunges
Recon Ron pull-up program week 3 single leg deadlifts
This doesn’t even work up a sweat anymore. Nice way to warm-up in the cold morning.
10x3 EMOM armor-building complex with 16kg KBs.
Upper body really felt it; the presses started to feel challenging and the cleans felt sloppy. This really got my heart racing though. Felt pretty close to how I feel when I did those BB armor-building complex.
Took like 7-9 min to fully recover.
10x11 EMOM burpee.
This felt a lot easier. Could be because I took a while to recover.
Giant set-
Recon Ron pull-up program week 3 pull-up
Recon Ron pull-up program week 3 dips
Recon Ron pull-up program week 3 forward lunges
Recon Ron pull-up program week 3 single leg deadlifts
10x3 EMOM of KB OHP and KB squat with 16kb KBs.
waves of 3/4/5 reps