Weekly Accessories

[Wilhelm]

Tue 6-14-22
Dips
+80X 4,4,3,3,3

Thur 6-16-22
Dips
+80X 4,4,4,3,3

After this i laid of dips for a week to allow my left shoulder to rest. (previous post)
Frequency had been high, and volume climbing along with weight.
Moving forward with a singles to triples progression, and so far it's going well.
Moving to just 3 times a week as well.
As mentioned last post, i'll see about adding a 6th set after i reach 5 triples with a weight.

Tue 6-23-22
Dips
+90X 1,1,1,1,1

Sat 6-25-22
Dips
+90X 2,1,1,1,1

Mon 6-27-22
Dips
+90X 2,2,1,1,1

[Wilhelm]

Thur 6-30-22
Dips
+90X 2,2,2,1,1

Another spacer
Shoulders feeling better.
Just lowering frequency going forward.
2 to 3 times a week, with Thur, Sat, Mon being what i'm aiming for

Thur 7-7-22
Dips
+90X 2,2,2,2,1

Sat 7-9-22
Dips
+90X 2,2,2,2,2

Mon 7-11-22
Dips
+90X 3,2,2,2,2

[Wilhelm]

Thur 7-14-22
Dips
+90X 3,3,2,2,2

Got covid
2 weeks no dips.
Only missed one main lift session, and that was squats from post covid vertigo.
But after doing main lifts with fever and muscle ache, dips weren't on my menu.

Starting back in still with 90lbs on the dip belt, but dropping to singles to begin the progresion again.

Thur 7-28-22
Dips
+90X 1,1,1,1,1

Sat 7-30-22
Dips
+90X 2,1,1,1,1

Mon 8-1-22
Dips
+90X 2,2,1,1,1

[Wilhelm]

Got covid
2 weeks no dips.
Only missed one main lift session, and that was squats from post covid vertigo.
But after doing main lifts with fever and muscle ache, dips weren't on my menu.

Starting back in still with 90lbs on the dip belt, but dropping to singles to begin the progresion again.

Thur 7-28-22
Dips
+90X 1,1,1,1,1

Sat 7-30-22
Dips
+90X 2,1,1,1,1

Mon 8-1-22
Dips
+90X 2,2,1,1,1

^Carried on from there^ at Aug 1 with the +90lbs dips until the 8th.
Started noticing some shoulder pain, not bad, but stopped dips for a while.
Tweaked my back Aug 19th, and started back in with higher rep bodyweight dips Aug 27th.
I'm sticking with bodyweight to see if i can just get hypertrophy and avoid the joint issue.
I've changed my heavy/light bench program to heavy/medium, so that should cover some of the strength work of the weighted dips.


Made a start back in with pullups, but those got derailed because of a sore wrist.
Honestly probably mostly from mouse usage.
I've dealt with that by making some changes, but have yet to get the ball rolling with pullups yet.

Catching up the log -

Thur 8-4-22
Dips
+90X 2,2,2,1,1

Mon 8-8-22
Dips
+90X 2,2,2,2,1

Thur 8-11-22
Dips
+90X 2,2,2,2 - Joint pain on 4th double

**
Sat 8-27-22
Dips
BW X 10,10,10

Tue 8-30-22
Dips
BW X 10,10,10

Thur 9-1-22
Dips
BW X 10,10,10

Sat 9-3-22
Dips
BW X 10,10,10

Sun 9-4-22
Dips
BW X 10,10,10

Thur 9-8-22
Dips
BW X 10,10,10

Sat 9-10-22
Dips
BW X 10,10,10

Sun 9-11-22
Dips
BW X 10,10,10

Tue 9-13-22
Dips
BW X 10,10,10

Sat 9-17-22
Dips
BW X 10,10,10

Sun 9-18-22
Dips
BW X 10,10,10

Mon 9-19-22
Dips
BW X 10,10,10

Sat 9-24-22
Dips
BW X 10,10,10

Sun 9-25-22
Dips
BW X 10,10,10

Sat 10-1-22
Dips
BW X 10,10,10

Sun 10-2-22
Dips
BW X 11,10,10

Mon 10-3-22
Dips
BW X 11,11,11

Now that i bench medium on Thursdays, and heavy on Saturdays, i'm doing dips Saturday (after heavy bench) Sunday, Monday, and Tuesday.
At least three of those days, and four ideally.
Bench and dips Thursday had a noticable impact on heavy bench Saturday.

[Wilhelm]

Tue 10-4-22
Dips
BW X 11,11,11

Sat 10-8-22
Dips
BW X 12,11,11

Sun 10-9-22
Dips
BW X 12,12,11

Mon 10-10-22
Dips
BW X 12,12,12

Tue 10-11-22
Dips
BW X 12,12,12

Probably stick with 12s all 4 days next week (Sat-Tue)
And start adding one rep to a set per day after that.

These are not too hard and not too easy.
Easy on the joints and i think good for hypertrophy purposes.
Sustainable through the winter and up to my March meet is the idea.
Switching light bench day to medium should cover more of the strength aspect weighted dips were serving for.

[Wilhelm]

...........

[Pearlbee]

REPS X SETS
19-05
Dips +45lbs - Off/ Arms sore from rock moving.

10-20
Dips +45lbs " "
Pullups BW

10-21
Dips +45lbs 5X4 Wrists still a little tender. Off

10-22
Dips +45lbs 5X4

10-23
Dips +45lbs 5X4
Pullups BW 7X7

10-24
Dips +45lbs 5X4

10-25
Dips +45lbs Off.
Pullups BW

[Wilhelm]

REPS X SETS
19-05
Dips +45lbs - Off/ Arms sore from rock moving.

10-20
Dips +45lbs " "
Pullups BW

10-21
Dips +45lbs 5X4 Wrists still a little tender. Off

10-22
Dips +45lbs 5X4

10-23
Dips +45lbs 5X4
Pullups BW 7X7

10-24
Dips +45lbs 5X4

10-25
Dips +45lbs Off.
Pullups BW

Why did you post/quote this on my log?

[Wilhelm]

Sat 10-15-22
Dips
BW X 12,12,12

Sun 10-16-22
Dips
BW X 12,12,12

Mon 10-17-22
Dips
BW X 12,12,12
Pullups
3X3

Tue 10-18-22
Dips
BW X 12,12,12
Pullups
3X3

[Wilhelm]

Sat 10-22-22
Dips
BW X 12,12,12
Pullups
3X3

Sun 10-23-22
Dips
BW X 13,12,12
Pullups
3X3

Mon 10-24-22
Dips
BW X 13,13,12
Pullups
3X3

Tue 10-25-22
Dips
BW X 13,13,13
Pullups
3X3

[Wilhelm]

Sat 10-29-22
Dips
BW X 13,13,13
Pullups
3X3

Sun 10-30-22
Dips
BW X 13,13,13
Pullups
3X3

Mon 10-31-22
Dips
BW X 13,13,13
Pullups
3X3

Tue 11-1-22
Dips
BW X 13,13,13
Pullups
3X3

[Wilhelm]

Sat 11-5-22
Dips
BW X 13,13,13
Pullups
3X3

Sun 11-6-22
Dips
BW X 13,13,13
Pullups
3X3

Mon 11-7-22
Dips
BW X 13,13,13
Pullups
3X3

Tue 11-8-22
Dips
BW X 13,13,13
Pullups
4,4,4

Bumped pullups 1 rep each set as of today.
Shoulders feeling good.
Just going to take it slow as a matter of course now.

[Wilhelm]

Sat 11-12-22
Dips
BW X 14,14,13
Pullups
4,4,4
Scarecrows
3X20 5lb plates

Sun 11-13-22
Dips
BW X 14,14,14
Pullups
4,4,4
Scarecrows
3X20 5lb plates

Mon 11-14-22
Dips
BW X 14,14,14
Pullups
4,4,4
Scarecrows
3X20 5lb plates


Tue 11-15-22
Dips
0
Pullups
0
Scarecrows
3X20 5lb plates

Giving shoulders a rest before heavy deadlifts tomorrow.
I may have to go to 3 times a week frequency on dips and pullups.
Getting the familiar aches and pains in the right clavicle/neck/front of trap area.

[Wilhelm]

Going back to weighted dips now that i'm cutting pretty aggressively.
Figure hypertrophy will be blunted, so better to work on the strength aspect
Starting out light, but also doing hard pauses at the bottom and exploding up.
They are actually more fun this way too.

Sat 11-19-22
Paused Dips
+30 X 5,5,5
Pullups
4,4,4
Scarecrows
5lbs 3X20

Sun 11-20-22
Paused Dips
+30 X 6,5,5
Pullups
4,4,4
Scarecrows
5lbs 3X20

Mon 11-21-22
Paused Dips
+30 X 6,6,5
Pullups
4,4,4
Scarecrows
5lbs 3X20


Tue 11-22-22
Paused Dips
+30 X 6,6,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

[Wilhelm]

Scarecrows Thur & Fri as well

Sat 11-26-22
Paused Dips
+30 X 7,6,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

Sun 11-27-22
Paused Dips
+30 X 7,7,6
Pullups
4,4,4
Scarecrows
5lbs 3X20

Mon 11-28-22
Paused Dips
+30 X 7,7,7
Pullups
4,4,4
Scarecrows
5lbs 3X20


Tue 11-29-22
Paused Dips
+30 X 8,7,7
Pullups
4,4,4
Scarecrows
5lbs 3X20