Just finished my cut, and it’s time to put some meat on my bones.
Hoping this accessory log helps keep me motivated and consistent with this work.
Week of 7-13-19
REPS X SETS
7-13
Dips ~ BW 8X4
7-14
Pullups ~ BW 6X9
7-15
Dips ~ BW 8X4
One Arm KB Rows ~ 50lbs 8X9
7-16
Dips ~ BW 8X4
7-17
Dips ~ BW 8X4
Pullups ~ BW 6X9
7-18
Dips ~ BW 8X4
7-19
Dips ~ BW 8X4
One Arm KB Rows ~ 50lbs 4X4 ~ Dropping these, and adding in another pullup day in their place.
Week starting Saturday 7-20-19 ~ Dips up one rep to 9s this week.
REPS X SETS
7-20
Dips ~ BW 9X4
7-21
Dips ~ BW ~ 9X4
Pullups ~ BW ~ 6X10
7-22
Dips ~ BW ~ 9X4
7-23
Dips ~ BW ~ 9X4
7-24
Dips ~ BW ~ 9X4
Pullups ~ BW ~ 6X10
7-25
Dips ~ BW ~ 9X4
7-26
Dips ~ BW ~ 9X4
Pullups ~ BW ~ 6X10
Week starting Saturday 7-27-19 ~ Dips up to 10s this week. Doing these one one breath.
REPS X SETS
7-27
Dips ~ BW ~ 10X4
7-28
Dips ~ BW ~ 10X4
Pullups ~ BW ~ 6X10
7-29
Dips ~ BW ~ 10X4
7-30
Dips ~ BW ~ 10X4
7-31
Dips ~ BW ~ 10X4
Pullups ~ BW ~ 6X10
8-01
Dips ~ BW ~ 10X4
8-02
Dips ~ BW ~ 10X4
Pullups ~ BW ~ 6X10
REPS X SETS
8-03
Dips ~ BW 11X4
8-04
Dips ~ BW 11X4
Pullups ~ BW 7X7
8-05
Dips ~ BW 11X4
8=06
Dips ~ BW 11X4
8-07
Dips ~ BW 11X4
Pullups ~ BW 7X7
8-08
Dips ~ BW 11X4
8-09
Dips ~ BW 11X4
Pullups ~ BW 7X7
13s are going to be challenging.
REPS X SETS
8-10
Dips ~ BW 12X4
8-11
Dips ~ BW 12X4
Pullups ~ BW 7X7
8-12
Dips ~ BW 12X4
8-13
Dips ~ BW 12X4
8-14
Dips ~ BW 12X4
Pullups ~ BW 7X7
8-15
Dips ~ BW 12X4
8-16
Dips ~ BW 12X4
Pullups ~ BW 7X7
REPS X SETS
Took Wednesday off to give arms a rest, ended up scraping and prepping some outdoor surfaces for paint on Friday, so skipped then as well.
8-17
Dips ~ BW 13X4
8-18
Dips ~ BW+20lbs 5X4
Pullups ~ BW 7X7
8-19
Dips ~ BW+20lbs 5X4
8-20
Dips ~ BW+20lbs 5X4
8-21
Dips ~ BW+20lbs ~ Skipped
Pullups ~ BW ~ Skipped
8-22
Dips ~ BW+20lbs 5X4
8-23
Dips ~ BW+20lbs Skipped
Pullups ~ BW Skipped
For the current week (not yet posted) i’ve bumped up to +30lbs 5X4, and i believe i will get back to completing all seven days.
REPS X SETS
8-24
Dips ~ BW +20lbs 5X4
8-25
Dips ~ BW+20lbs ~ Skipped
Pullups ~ BW ~ Skipped
8-26
Dips ~ BW+20lbs ~ Skipped
8=27
Dips ~ BW+20lbs 5X4
8-28
Dips ~ BW+20lbs 5X4
Pullups ~ BW 7X7
8-29
Dips ~ BW+20lbs 5X4
8-30
Dips ~ BW+20lbs 5X4
Pullups ~ BW 7X7
REPS X SETS
8-31
Dips ~ BW+30lbs 5X4
9-01
Dips ~ BW+30lbs 5X4
Pullups ~ BW 7X7
9-02
Dips ~ BW+30lbs 5X4
9-03
Dips ~ BW+30lbs 5X4
9-04
Dips ~ BW+30lbs 5X4
Pullups ~ BW 7X7
9-05
Dips ~ BW+30lbs 5X4
9-06
Dips ~ BW+30lbs 5X4
Pullups ~ BW 7X7
REPS X SETS
9-07
Dips ~ BW+35lbs 5X4
9-08
Dips ~ BW+35lbs 5X4
Pullups ~ BW 7X7
9-09
Dips ~ BW+35lbs 5X4
9-10
Dips ~ BW+35lbs 5X4
9-11
Dips ~ BW+35lbs 5X4
Pullups ~ BW 7X7
9-12
Dips ~ BW+35lbs 5X4
9-13
Dips ~ BW+35lbs 5X4
Pullups ~ BW 7X7
REPS X SETS
I’ll be staying with +40lbs for dips this coming week.
9-14
Dips ~ BW+40lbs 5X4
9-15
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7
9-16
Dips ~ BW+40lbs 5X4
9-17
Dips ~ BW+40lbs 5X4
9-18
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7
9-19
Dips ~ BW+40lbs 5X4
9-20
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7
REPS X SETS
9-21
Dips ~ BW+40lbs 5X4
9-22
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7
9-23
Dips ~ BW+BW+40lbs 5X4
9-24
Dips ~ BW+40lbs 5X4
9-25
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7
9-26
Dips ~ BW+40lbs 5X4
9-27
Dips ~ BW+40lbs 5X4
Pullups ~ BW 7X7
REPS X SETS
9-28
Dips ~ BW+45lbs 5X4
9-29
Dips ~ BW+45lbs 5X4
Pullups ~ BW 7X7
9-30
Dips ~ BW+45lbs 5X4
10-01
Dips ~ BW+45lbs 5X4
10-02
Dips ~ BW+45lbs Gave the arms a rest today.
Pullups ~ BW ~ " "
10-03
Dips ~ BW+45lbs ~ Back at it. 5X4
10-04
Dips ~ BW+45lbs 5X4
Pullups ~ BW 7X7
REPS X SETS
10-05
Dips +45lbs 5X4
10-06 ~ Off day
Dips +45lbs /
Pullups BW /
10-07
Dips +45lbs 5X4
10-08
Dips +45lbs 5X4
10-09
Dips +45lbs 5X4
Pullups BW 7X7
10-10
Dips +45lbs 5X4
10-11
Dips +45lbs 5X4
Pullups BW 7X7
REPS X SETS
10-12
Dips +45lbs Off, Medical prep, fasting next day.
10-13
Dips +45lbs Off ^
10-14
Dips +45lbs Off, Procedure.
10-15
Dips +45lbs 5X4
10-16
Dips +45lbs 5X4
Pullups ~ BW 7X7
10-17
Dips +45lbs 5X4
10-18
Dips +45lbs
Pullups ~ BW
~ No dips or pullups today. Found, loaded, unloaded, and moved around lots of pretty giant stones for a home project instead.
Arms are more sore than if i had done my scheduled stuff.
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
REPS X SETS
10-26
Dips +45lbs 5X4
10-27
Dips +45lbs 5X4
Pullups BW 7X7
I only did Saturday and Sunday this week.
I have something going on with the right side neck, trap, and top of shoulder or top of collarbone area.
Maybe the shoulder part is where the trap joins the bone.
Not a big deal, but i decided to rest everything for a few days.
Just feels like extra soreness, not anything like a pull or strain.
I really liked not having extra stuff on my busiest day, Tuesday, and plan to keep that day clear of accessories for at least a while.
Gonna play around with scheduling of dips and pullups to strike a balance as the main lifts continue to progress/get heavier.
Sunday, Wednesday, Friday would be good, because those are my pullup days.
That would also leave my arms rested for Tuesdays when i have a heavy top bench single.
Saturday dips should work too, since i only have squat and bench that day.
Well, i think i have to lay off dips until after my meet.
It’s been a good run, and i did what i set out to do in regards to adding upper body muscle.
I think i’ve been going hard over three months now with these.
Almost everyday until the last couple of weeks.
I did them today, and the same spot has the soreness again.
It’s not the shoulder, but seems like the very top of the pec at the collarbone.
It seems like a lot of things come together there, neck and trap, are two i can identify.
I feel it when i move my right arm across the front of my body, and that area schrunches up.
I’m calling it overuse, and am glad it’s not a shoulder thing.
Time to train the muscle i have now with the bench, which is the main goal anyway.
I think this thing interferes with my max power output at this point, and is counterproductive.
I’ll keep my pullups in the mix, but won’t be logging them here.
Started back in with dips and pulls after 3 months off lifting.
Pullups suffered most, i think.
Was doing 7s, and decided 3s was a good place to start back in.
I’ll post weekly, but first i’ll just list everything since i started back in.
I may shoot for higher BW reps with dips than last run before moving to weighted.
I was pushing too hard at the end with added weight.
repsxsets
2-12-20
Dips bw - 3X5
2-14-20
Dips bw - 3X6
2-16-20
Dips bw - 3X7
2-17-20
Dips bw - 3X8
2-19-20
Dips bw - 3X9
2-20-20
Dips bw - 3X10
2-21-20
Dips bw - 4X6
2-22-20
Dips bw - 4X7
PU bw - 3X7
2-23-20
Dips bw - 4X8
PU bw - 3X8
2-24-20 6 weeks post surgery. Doctor approved restart date for lifting
Dips bw - 4X9
PU bw - 3X9
Little break here as i started lifting again in earnest
3-02-20
Dips bw - 4X10
PU bw - 3X10
3-03-20
Dips bw - 5X6
PU bw - 4X6
3-04-20
Dips bw - 5X7
PU bw - 4X7
3-05-20
Dips bw - 5X8
PU bw - 4X8
3-06-20
Dips bw - 5X9
PU bw - 4X9
3-07-20
Dips bw - 5X10
PU bw - 4X10
repsxsets
3-09-20
Dips bw - 6X6
PU bw - 5X6
3-11-20
Dips bw - 6X7
PU bw - 5X7
3-13-20
Dips bw - 6X8
PU bw - 5X8
3-14-20
Dips bw - 6X9
PU bw - 5X9
Kind of want to push on and do ten sets tomorrow, Sunday (10 is the turnover to +1 reps), but i’m taking a complete rest day instead.
Looks like i’ll stick to doing these on lifting days Mon, Wed, Fri, and also Saturday.
Catching up after a week of disruption due to some daily travel that had to be done for a week plus.
Back to sets of 6 for pullups.
Working on shortening rest times for those before adding sets.
Was doing 7s pre surgery, so i feel pretty good about the state of things going forward.
Should be able to add a set per session for dips for a while yet.
Up to ten sets, then add a rep, drop sets and repeat the pattern.
I’ll continue bodyweight dips longer this time before adding weight.
Not going to say i’ll get to 20 rep sets, but that would be nice.
repsxsets
3-16-20
Dips bw - 6X10
PU bw - 5X10
3-18-20
Dips bw - 7X6
PU bw - 6X5
3-20-20
Dips bw - 7X7
PU bw - 6X5
3-21-20
Dips bw - 7X8
PU bw - 6X5
3-22-20
Dips bw - 7X9
PU bw - 6X5
Daily travel thing, still trained main lifts.
3-30-20
Dips bw - 7X10
PU bw - 6X5
3-31-20
Dips bw - 8X6
PU bw - 6X5
4-02-20
Dips bw - 8X7
PU bw - 6X5