Karky - Life, the universe and everything

Legs

A1 Pistol squats
7;3;3 @10kg
Weight in belt

B1 BW hams
5,4,3,3,2 @BW eccentric and helping on the concentric.
4@ back and forth in the ROM I can handle

Lots of hip flexion in these to make them easier.

C1 SLRDL
15;8;6 @24kg DBs

D1 Reverse lunges off box
10,8 @26kg DBs

E1 Standing calf raises
13,10,8 @30kg

E2 Seated calf raises
15,13,11 @150kg

Seated stretch: 50@140kg
SL Standing stretch: 50@15kg

F1 Sissy squats
12,9,8 @5kg

Forgot these after the lunges and did them here instead

G1 Tibialis anterior on leg press
20,18,14,14 @35kg

H1 Side plank
50,40,40 @BW

H2 Plank
40,35,40 @BW

I really really really really cannot express how much I hate planks..
For some reason I just can't seem to get my shoulders set properly here. It's really uncomy on my shoulders..

Peri and PWO: the usual
 
How much do you weigh these days Karky boy?
 
96kg as of this morning. I want to get back up to 100 but without all the fat I had last time. Last time I hit 105 then I dieted down to about 93. But I lost a lot of muscle, inches off both tighs and arms.

NBS: no, I don't lift a foot. My abs don't have endurance for planks at all it seems. I'm gonna have to figure this shoulder thing out, I've been trying different positions and they all hurt. But my shoulders have always been a bit tricky.
 
Back is feeling good. Finally able to do some SLRDLs for my hams. I still need to be very careful, though. I'm thinking about trying front squats again next leg session.

Nice pullups? I hate my pullups, they haven't improved in 2 years (that's not a joke)
 
maybe try some single arm pullup work, karks.
do towel chins. 1 towel hung around the bar, other arm on bar. start with the towel hand high on the towel, but as you progress, move the towel arm down more and more on the towel; it places more and more stress on the bar arm.

single arm work can break the plateau i bet
 
can't even do one eccentric single arm chin or pullup, so I think that's out :p and there's no way I'll be able to hold myself up with just a towel, I've tried that before, hands gave out after a few sec :D

I think maybe I'll start a new logg.. I'm getting tired of these long gym sessions and I want to try an FBW 5 times a week. This is what I've got so far:

Day1:
Front squats 2x8-12
BW ham curls 3x3 negatives
Bench press 9 reps sets of 1-3
Pullups 9 reps sets of 1-3
Row variation 2x8-10
Calf raises 2x8-12
2x10 pallof press

Day2:
Pistol squats 2x5-10
SLRDL 2x10-15
DB bench press 2x8-12
Chinups 2x5-8
Face pulls 2x8-12
Calf raises 2x5-8
2xmax plank

Day 3
rest

Day4
Front squats 2x8-12
Ham curls 2x6-10
Pushups 2x8-12
Pullups 2xmax BW
Maskin roing 2x10
Calf raises 2x15
2xmax side plank

Day 5
Pistol squats 2x10-15
BW ham curls 3x3 negatives
Bench press 2x5
Kroc row 2x10-15
Calf raise 2x5
2xmax iso pallof press

Day 6
BGS off box 2x5
SLRDL 2x10-15
DB Bench press 2x6-8
Chinups: 2xmax
cable row 2x8-12
Calf raises 3x3
2xmax side plank

Day7
rest

I think I'm gonna do day 1 today. I'll have to change the program as I see fit, though, maybe I'll burn out with this, I dunno. Volume per week wise it's not that high:

Total volume:
Hor push: 83
Hor pull: 118
Vert push: 0
Vert pull: 61

Quad: 102
Hams: 98
Calfs: 89

I'm doing more on most posts with the program I have now, but I don't know how the increased frequency will affect my recovery.
 
FBW 1

A1 Front squats
12 @70kg
10 @80kg

Been a while since I've done these because of my back. Back felt ok throughout the sets.

B1 BW hams
3x3 negatives

C1 bench press
1 @100
1,1 @110

I actually got 2x110 last session (one I haven't logged here) which was my last high volume upper session on my upper lower split. Maybe I should have taken a few days break to recover from that before starting the FBW

C2 pullups
3,3,2 @10kg

D1 Cable row
10 @33.5
8 @38.5

E1 Calf raises
9 @35kg
10 @30kg

D1 Pallof press
12,12 @7.5kg

PWO: 50kg protein powder 80g malt and 4dl whole milk.
 
FBW 2

A1 Pistols
5 @12.5
9 @10

Had big trouble with these. Last set on my left leg I failed a TON before I actually got all 9 reps..

B1 SLRDL
12,12 @28kg DBs

C1 DB bench
12,10 @30kg DBs

D1 Chins
5,4 @10kg

E1 Face pulls
12 @57.5 kg
11 @60kg

F1 SL calf raises
8,6 @40kg

G1 Planks
40,30 @BW

PWO: 50/80/400g
protein/malto/whole milk
 
i have to say, i like this lineup better than before with the huge workouts. its cooler.

however, isnt 5 FBW's overkill xD ?

i guess as long as the volume and intensity is monitored...good luck :]

id like to try something along the lines of this; specialization on the squat(back squatting 4 tiems a week) worked wonders for me!
 
yeah, I'm hoping this 5day FBW thing will work.
I've also been wondering about specialization. I'm afraid of using the same exercises too often, but I sort of want to specialize on the bench press (it's the only normal exercise I can still do, lol) but benching 4 days a week on a 5 day FBW might make me fatigue quicker..
 
Day 3
rest

Day 4

A1 Front squats
8 @90kg
5 @95kg

B1 seated ham curls
7,6 @70kg

C1 Pullups
9,6 @BW

D1 Bench press
5,4+1F @100kg

Failed the 5th rep on the second set. Annoying. I'm happy that I got 5 reps on 100kg, but I'm not happy with the technique. For some reason my belly didn't seem as big as it usually is and I had a hard time touching low.

E1 Machine row
10 @75kg
10 @70kg

E2 SL calf raise
5,5 @45kg

F1 Side planks
50,30 @BW

damn I hate these. I got no motivation to push myself for anything that lasts more than 30 sec..
 
If you don't like planks you could just switch to some other ab exercise. I always see you doing planks and never leg lifts, TGU's, etc. Try some other accessory abs man
 
leg lifts are out, way too much hip flexor stuff in there. The reason I'm doing side planks is because they give good ab stimulation but low forces on the back. But yeah, I should really find something else.. never been able to improve well with planks either.

TGUs are definately out, though :( which sucks since I really enjoyed them.
 
Day 5

A1 Pistol squats
11 @10kg
13 @5kg

Left leg was tricky here.. hard to keep balance. Usually it's my right leg that's the worst. Weird.

B1 BW ham curls
3,3,3 @BW negatives, help on concentric
3 @BW up and down in controllable ROM


C1 Kroc row
12,12 @36+4kg DBs

36+4 means that I used a 36kg DB and I used some straps to attach a 4kg Db to that. 36 is as high as the DBs go in my gym.

C2 Pushups
10,9 @20kg

I haven't progressed in these in a while.. I should probably find another exercise that hits the chest. Maybe incline press, but I've never had good progress with that either. Perhaps I could do close grip BP or floor presses, even though they hit the tris more, they are horisontal push.

D1 SL calf raises
15,12 @20kg

E1 Lungeing static pallof press
40 @7.5kg
30 @10kg

PWO: same as last time.

I'm really excited to see if this 5day a week thing is gonna work. The workouts are pretty hard, even with the low volume I'm exhausted on exercises like pushups, kroc rows, pullups and chinups.. I'm just hoping I can manage my fatigue. I guess in a month or so I'll do some measurements and take a look at my lifts to evaluate my progress.
 
Day 6

A1 BGS off box
5,5 @30kg DBs

Done more before, but I can't go that intense now that I'm doing 5 FBWs a week. It's not really that I'm leaving a lot in the tank, but before the last reps used to have quite a bit of hip cheating in them.

B1 Lying ham curls
15,15 @25kg

I was supposed to do SLRDLs, but my back wasn't up for it.

C1 Dips w upper body as horizontal as possible
3,3 @5kg
2 @10kg

I put the weight belt around my neck to help move my centre of mass so I can keep my upper body more forward. It's a LOT harder the more forward I lean. I can keep pretty much horizontal at the bottom, but not at the top.

C2 Chins
6,5 @BW

Going easy here today, I just repped until it started feeling heavy, then leet go.

D1 Fat mans pullup
6,7,7 @BW

These are so weird and awkward, but I am kinda feeling it in my mid traps now, which is a good thing.

E1 Single leg calf raises
3,3,3 @50kg

F1 High cable rectus
45 @10kg
50 @12.5kg

High cable in hands, hold it over your head with your back facing the cable so it pulls you back. Keep the spine neutral and walk with short steps back and forth for the duration of the set. The walking gives a little something to the exercise as you have to adjust the entire way. It was pretty cool, but I'm guessing it can get problematic at higher weights because I'll fall backwards if I don't lean a lot forward, but I guess when that time comes I can adopt a split stance. Doing this exercise while doing lunges or just standing in a static lunge position would probably kick ass too.

PWO: same as last time.
 
LeiYunFat said:
What about kneeling or standing cable abs with flexion?
Click to expand...

Thanks for the input, Lei! I appreciate it.

I don't do any loaded flexion, or did you mean without flexion? That could work. But I dunno about all the hip flexor work. I've found a couple of cool exercises though.

What I call High cable rectus and high cable oblique.

Take a high cable and hold it over your head and walk out. Then walk back and forth slowly (without the weight touching the stack) while keeping the upper body still. It's awesome for the abs. I tried the oblique one today and I really felt it.
 
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