MONDAY 4th JUNE 2012 Strength - Chin-ups BW x10 20kg x2 40kg x2 50kg x1 PB 60kg x0 55kg x0 50kg x1 - Dips BW x10 20kg x5 40kg x3 60kg x2 82.5kg x1 PB 90kg x0 BW x30, 20, 10 Stiff Leg DL BAR x10 60kg x5 100kg 3x5 Wasn't feeling great this morning so laid off the volume and just played about with low reps. Got a 2xBW dip which is nice. 50kg chin too.
Yeah thats it, I probably worded it poorly. I'll give you a look at what my week is roughly
Mon - 5/3/1 Bench, heavy rowing, medium overhead push and pull, statics Tue - 5/3/1 Front Squat, medium dip and curl, hamstring movement, statics, optional core work Wed - Running drills, recovery stuff Thur - 5/3/1 Overhead Press, Heavy overhead pull, medium horizontal push and pull, statics Fri - 5/3/1 Deadlift, single leg squat variation, multiplane push and pull, statics, optional core work Sat - Running drills, recovery stuff, grip work if I'm in the gym. Sun - Pretty well completely off
So I can really substitute any movements I like into the different areas, depending on the plane of movement I am doing. Its all very interchangeable, I just choose to do almost entirely bodyweight stuff.
The muscle ups look like this, quite strict, I sometimes go a lot slower, especially through the transition, trying to strengthen that up. I think once I can do these medium width MU all them time for a couple of reps I will be able to do a bar muscle up, going by the angles and shit.
BTW - Fucking awesome job on the dips, I'm so jelly.
TUESDAY 5th JUNE 2012 Skill/Core/Flexibility - Skipping - HS Work - Rollouts Standing x12 Press-ups 2x10 Standing x5 - Wall Walks 5x3 - Stretching Various Dislocates 3x15 - Vacuum 3x45s Been a little sick, skipping was ok for the ankle for a little bit. May have to take tomorrow off due to illness, meant to be an easy week anyway.
WEDNESDAY 6th JUNE 2012 OFF SICK. Actually felt alright the night before, but come Wednesday morning it wasn't happening.
THURSDAY 7th JUNE 2012 Light skipping is all. Ankle is a little better, hopefully should be running (albeit not very far) in the next month.
FRIDAY 8th JUNE 2012 Strength - Pull-ups BW x10 20kg 3x8 - Bench Press BAR x10 40kg x10 60kg 3x12 - Single Arm Row DB 30kg x10 50kg 3x5 60kg x3 - Shrugs 100kg 3x10 140kg 2x5 Easy day today, getting back into to it. Light weight only. Best news is that I got a few squats done at the end with just the bar, will start squatting again next week. Not heavy, won't go over 100kg for now.
<BrownNose> Had a little go at weighted dips after being inspired by your impressive performance. Anyway I still have to doth my cap to you sir, as I thought I would. I worked up to 60% BW (or is that 1.6 or BW + 60%, not good at this). Better than I thought but really gives you an idea of how hard something like that is. Once again, well done. </BrownNose>
I'm with you on the triceps sort of, mine ache today but it's different to bench. My chest is a different story, feel like someones been carving fillets from it, saw as a mother fucker. I tend to favour a closer grip on the bench press otherwise my shoulder moan at me (could just be paranoia) so I use a lot of triceps. Have you tried reverse band bench press? Now that's a triceps builder.
Thanks for the compliment. Being heavy isn't a reason not to do dips or chin ups, it's an excuse. My brother is lighter than me and sucks at both, he tells me it's because he's too heavy, I tell him it's because he's too weak. A little harsh but he's my brother, I'm meant to give him stick. Actually I'm a little on the light side right now, 100kg bang on. Think it's a bit to disparate to simply compare the total weight, best left as a percentage of bodyweight I feel.
tom.642 wrote:Nice job on the deadlift, back lever is pretty much there too. That said I think I'm most jealous about how you can play music out loud and I can't! Before every lift I have to rearrange my headphones, and they're becoming quite crinkled due to the heavy dips and pull-ups. Plus they sometime pop out in the middle of a set. Luckily this pisses me off enough to help finish the set!
Also I want to eat kangaroo.
Hah, I guess you just need to find a gym you can control the music at somehow. I need to download more songs cause I always listen to the same stuff, but it is crap wearing headphones or listening to the radio. Plus I tend to sing out loud with headphones on and it is embarrassing if I don't catch myself.