Announcement

Collapse
No announcement yet.

Weekly Accessories

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Scarecrows Thur & Fri as well

    Sat 12-3-22
    Paused Dips ~explosive press each rep
    +30 X 8,8,7

    Pullups ~ w/ slow negatives
    4,4,4

    Scarecrows
    5lbs 3X20

    Sun 12-4-22
    Paused Dips ~explosive press each rep
    +30 X 8,8,8

    Pullups ~ w/ slow negatives
    4,4,4

    Scarecrows
    5lbs 3X20

    Mon 12-5-22 ~1,300 calories, 2 mile hilly walk

    Paused Dips ~explosive press each rep
    +30 X 9,8,8

    Pullups ~ w/ slow negatives
    4,4,4

    Scarecrows
    5lbs 3X20


    Tue 12-6-22

    1,700 calories.
    Re watched Slow Horses season 1 with wife

    Forgot about my accessories, will just take the rest for deadlifts tomorrow.​

    Comment


    • Scarecrows Wed,Thur, & Fri as well

      Sat 12-10-22
      Paused Dips ~explosive press each rep
      +45 X 3,3,3
      Pullups ~ w/ slow negatives
      5,4,4
      Scarecrows
      5lbs 3X20

      Sun 12-11-22
      Paused Dips ~explosive press each rep
      +45 X 4,3,3
      Pullups ~ w/ slow negatives
      5,4,4
      Scarecrows
      5lbs 3X20

      Mon 12-12-22
      Paused Dips ~explosive press each rep
      +45 X 4,4,3
      Pullups ~ w/ slow negatives
      5,5,4
      Scarecrows
      5lbs 3X20

      Tue 12-13-22
      Paused Dips ~explosive press each rep
      +45 X 4,4,4
      Pullups ~ w/ slow negatives
      5,5,5
      Scarecrows
      5lbs 3X20​
      Last edited by Wilhelm; 12-13-2022, 03:42 PM.

      Comment


      • Minor upper pec strain from paused explosive dips on the 17th
        Gave everything a rest the remaining 3 days.

        Just started adding close hand position pushups yesterday, and the Lu raises today.
        The Lu raises really hit my left shoulder where it needs it at the top of the ROM
        These may ned up being more like 6 or 7X week like the scarecrows.

        After the March meet, i think i will get more intensive with the pushups, and progress them to using the 14lb weighted vest we have.
        Something like 100 a day 4X week for a month and see how that works/feels.
        I should have done this years ago.


        Sat 12-17-22
        Paused Dips ~explosive press each rep
        +45 X 5,5,5
        Pullups ~ w/ slow negatives
        5,4,4
        Scarecrows
        5lbs 3X20

        Sun 12-18-22
        0

        Mon 12-19-22
        0

        Tue 12-20-22
        0

        Sat 12-24-22
        Paused Dips
        +45 X 5,5,4
        Pullups ~ w/ slow negatives
        5,5,5
        Scarecrows
        5lbs 3X20


        Sun 12-25-22
        Paused Dips
        +45 X 5,5,5
        Pullups ~ w/ slow negatives
        5,5,5
        Scarecrows
        5lbs 3X20

        Mon 12-26-22
        Paused Dips
        +45 X 5,5,5
        Pullups ~ w/ slow negatives
        5,5,5
        Scarecrows
        5lbs 3X20
        Close hand pushups
        10,10,10

        Tue 12-27-22
        Paused Dips
        +45 X 5,5,5
        Pullups ~ w/ slow negatives
        5,5,5
        Scarecrows
        5lbs 20,20,20
        Close hand pushups
        10,10,10
        Lu raises w/ plates
        5lb 10,10,10​
        Last edited by Wilhelm; 12-27-2022, 01:34 PM.

        Comment


        • Scarecrows & Lu Raises Wed-Fri as well, so 7X week


          Sat 12-31-22
          Dips
          +45 X 5,5,5
          Pullups ~ w/ slow negatives
          5,5,5
          Scarecrows
          5lbs 20,20,20
          Close hand pushups
          10,10,10
          Lu raises w/ plates
          5lb 10,10,10

          Sun 1-1-23
          Dips
          +45 X 5,5,5
          Pullups ~ w/ slow negatives
          5,5,5
          Scarecrows
          5lbs 20,20,20
          Close hand pushups
          10,10,10
          Lu raises w/ plates
          5lb 10,10,10

          Mon 1-2-23
          Dips
          +45 X 5,5,5
          Pullups ~ w/ slow negatives
          5,5,5
          Scarecrows
          5lbs 20,20,20
          Close hand pushups
          10,10,10
          Lu raises w/ plates
          5lb 10,10,10

          Tue 1-3-23
          Dips
          +45 X 5,5,5
          Pullups ~ w/ slow negatives
          5,5,5
          Scarecrows
          5lbs 20,20,20
          Close hand pushups
          10,10,10
          Lu raises w/ plates
          5lb 10,10,10​

          Comment


          • Scarecrows & Lu Raises Wed-Fri as well, so 7X week

            I'm adding an extra rep here and there on things, but i am avoiding actually doing a progression for any of these until after my meet.

            Sat 1-7-23
            Dips
            +45 X 5,5,5
            Pullups ~ w/ slow negatives
            5,5,5
            Scarecrows
            5lbs 20,20,20
            Close hand pushups
            10,10,10
            Lu raises w/ plates
            5lb 10,10,10

            Sun 1-8-23
            Dips
            +45 X 5,5,5
            Pullups ~ w/ slow negatives
            5,5,5
            Scarecrows
            5lbs 20,20,20
            Close hand pushups
            10,10,10
            Lu raises w/ plates
            5lb 10,10,10

            Mon 1-9-23
            Dips
            +45 X 5,5,6
            Pullups ~ w/ slow negatives
            5,5,5
            Scarecrows
            5lbs 20,20,20
            Close hand pushups
            10,10,10
            Lu raises w/ plates
            5lb 10,10,10

            Tue 1-10-23
            Dips
            +45 X 5,5,6
            Pullups ~ w/ slow negatives
            5,5,5
            Scarecrows
            5lbs 20,20,20
            Close hand pushups
            10,11,11
            Lu raises w/ plates
            5lb 10,10,11​

            Comment



            • Scarecrows & Lu Raises Wed-Fri as well, so 7X week

              Sat 114-23
              Dips
              +45 X 6,5,5
              Pullups ~ w/ slow negatives
              6,5,5
              Scarecrows
              5lbs 20,20,20
              Close hand pushups
              11,11,11
              Lu raises w/ plates
              5lb 10,11,11

              Sun 1-15-23
              Dips
              +45 X 6,5,5
              Pullups ~ w/ slow negatives
              6,5,5
              Scarecrows
              5lbs 20,20,20
              Close hand pushups
              11,11,11
              Lu raises w/ plates
              5lb 11,11,11

              Mon 1-16-23
              Dips
              +45 X 6,5,5
              Pullups ~ w/ slow negatives
              6,5,5
              Scarecrows
              5lbs 20,20,20
              Close hand pushups
              12,12,12
              Lu raises w/ plates
              5lb 11,11,11

              Tue 1-17-23
              Dips
              +45 X 6,5,5
              Pullups ~ w/ slow negatives
              6,5,5
              Scarecrows
              5lbs 20,20,20
              Close hand pushups
              12,12,12
              Lu raises w/ plates
              5lb 11,11,11​

              Comment


              • Scarecrows & Lu Raises Wed-Fri as well, so 7X week

                Sat 1-21-23
                Dips
                +45 X 6,5,5
                Pullups ~ w/ slow negatives
                6,5,5
                Scarecrows(Ws)
                5lbs 20,20,20
                Close hand pushups
                13,13,13
                Lu raises w/ plates
                5lb 13,13,13

                Sun 1-22-23
                Dips
                +45 X 6,5,5
                Pullups ~ w/ slow negatives
                6,5,5
                Scarecrows(Ws)
                5lbs 25,25,25
                Close hand pushups
                15,15,15
                Lu raises w/ plates
                5lb 13,13,13

                Mon 1-23-23
                Dips
                +45 X 6,5,5
                Pullups ~ w/ slow negatives
                6,5,5
                Scarecrows(Ws)
                5lbs 25,25,25
                Close hand pushups
                15,15,15
                Lu raises w/ plates
                5lb 13,13,13

                Tue 1-24-23
                Dips
                +45 X 6,6,6
                Pullups ~ w/ slow negatives
                6,5,5
                Scarecrows(Ws)
                5lbs 25,25,25
                Close hand pushups
                15,15,15
                Lu raises w/ plates
                5lb 13,13,13​

                Comment



                • Scarecrows & Lu Raises Wed-Fri as well, so 7X week

                  Sat 1-28-23
                  Dips
                  +45 X 6,6,6
                  Pullups ~ w/ slow negatives
                  6,6,6
                  Scarecrows(Ws)
                  5lbs 25,25,25
                  Close hand pushups
                  13,13,13
                  Lu raises w/ plates
                  5lb 13,13,13

                  Sun 1-29-23
                  Dips
                  +45 X 6,6,6
                  Pullups ~ w/ slow negatives
                  6,6,6
                  Scarecrows(Ws)
                  5lbs 25,25,25
                  Close hand pushups
                  15,15,15
                  Lu raises w/ plates
                  5lb 13,13,13

                  Mon 1-30-23
                  Dips
                  +45 X 6,6,6
                  Pullups ~ w/ slow negatives
                  6,6,6
                  Scarecrows(Ws)
                  5lbs 25,25,25
                  Close hand pushups
                  15,15,15
                  Lu raises w/ plates
                  5lb 13,13,13

                  Tue 1-31-23
                  Dips
                  +45 X 6,6,6
                  Pullups ~ w/ slow negatives
                  6,6,6
                  Scarecrows(Ws)
                  5lbs 25,25,25
                  Close hand pushups
                  15,15,15
                  Lu raises w/ plates
                  5lb 13,13,13​

                  Comment


                  • Scarecrows & Lu Raises Wed-Fri as well, so 7X week

                    Made some increases in pushups and Lu raises through this week.
                    20 pushups per set will set me up for the planned 10 sets of 20 per day (These same 4 dys per week, for one month to start with) after my meet as i do a very slow bulk back to 90kg

                    Sat 2-4-23
                    Dips
                    +45 X 6,6,6
                    Pullups ~ w/ slow negatives
                    6,6,6
                    Scarecrows(Ws)
                    5lbs 25,25,25
                    Close hand pushups
                    15,15,15
                    Lu raises w/ plates
                    5lb 13,13,15

                    Sun 2-5-23
                    Dips
                    +45 X 6,6,6
                    Pullups ~ w/ slow negatives
                    6,6,6
                    Scarecrows(Ws)
                    5lbs 25,25,25
                    Close hand pushups
                    15,15,15
                    Lu raises w/ plates
                    5lb 13,13,15

                    Mon 2-6-23
                    Dips
                    +45 X 6,6,6
                    Pullups ~ w/ slow negatives
                    6,6,6
                    Scarecrows(Ws)
                    5lbs 25,25,25
                    Close hand pushups
                    20,20,20
                    Lu raises w/ plates
                    5lb 15,15,15

                    Tue 2-7-23
                    Dips
                    +45 X 6,6,6
                    Pullups ~ w/ slow negatives
                    6,6,6
                    Scarecrows(Ws)
                    5lbs 25,25,25
                    Close hand pushups
                    20,20,20
                    Lu raises w/ plates
                    5lb 15,15,15

                    Comment

                    Working...
                    X