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  • Wilhelm
    replied
    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

    Leave a comment:


  • Wilhelm
    replied

    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​

    Leave a comment:


  • Wilhelm
    replied
    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​

    Leave a comment:


  • Wilhelm
    replied

    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​

    Leave a comment:


  • Wilhelm
    replied
    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​

    Leave a comment:


  • Wilhelm
    replied
    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​

    Leave a comment:


  • Wilhelm
    replied
    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.

    Leave a comment:


  • Wilhelm
    replied
    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.

    Leave a comment:


  • Wilhelm
    replied
    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.​

    Leave a comment:


  • Wilhelm
    replied
    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​

    Leave a comment:


  • Wilhelm
    replied
    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



    Leave a comment:


  • Wilhelm
    replied
    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.​

    Leave a comment:


  • Wilhelm
    replied
    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.​

    Leave a comment:


  • Wilhelm
    replied
    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​

    Leave a comment:


  • Wilhelm
    replied
    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​

    Leave a comment:

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