Anna's Training Log Part 2

You have no idea how much I appreciate you keeping things light in here

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Thanks, I appreciate those kind words =)

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OPTION 1 (Death by burpee) EMOM

  • Find out how long it takes you do 50 burpees (lets say 4 minutes)
  • Figure out the average per minute (in this let’s say 25 PM)
  • Do a 10 minute EMOM hitting about 70% of that number and resting for the rest.
    (the number of burpees you can do in a minute flat out should be higher than your average so for the first few rounds you should have sufficient rest. If not reduce amount of burpees)

OPTION 2

Download an app with a Bleep test and sprint for 2 points until you fail

OPTION 3

1 Burpee, 1 push up, Sprint to other side of room
2 Burpee, 2 push ups, 2 Sprints from one side to another
… Continues until 10

OPTION 4 Fifteen minute Circuit (20 seconds on and 10 second rest)

20 seconds Squat
20 Second Push ups
1 press ups
2 tuck jumps
3 supermans
4 speed abs
5 squats
6 split jumps
7 V up
8 Plank to press up
9 Breakdancer
10 Burpee Jumps (30 seconds)

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I have an aversion to e-versions (sorry had too…)

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Week 1: day 1

Bench: 1x5-20,30,35,40,45,50, 55(joker)
Daily deadlifts: 1x(5x1-cluster set)-85,95
Superset: close grip bench-pull-up burpee
5x(5bench-35+4pullup+5burpees)-1min rests
Superset: row- curl- burpees
5x(5rows-40+10curls-25lbs+5burpees)-1min rests
Conditioning: 8x(20sec kickboxing/side+20sec air squat)

  • felt really good, bench and pullups felt heavier than expected, deads felt smooth, accessory supersets got hr up pretty good, actually enjoyed the conditioning thing.

I really like the idea of daily pullups but having my upper back sore/tight all the time bothers my neck. What should I replace my daily pullups with. I still have the goal of getting to 15 pullups

Updates:

  • as much as I complain about my advisor, he is still an amazing human.
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Do you think these two might be related?

Maybe don’t do it every day? You know daily stuff is for mass-gaining phases anyway. If you have to do something with a high frequency I think @dagill2 speaks highly of the Russian Fighter Pull-up Program?

And maybe sneak up on it, don’t go anywhere near your max reps. Hell, start with a regression so that your body gets some rest from what you’ve been doing already.

Now that I was going to post it I realise it has very little rest.

I’m going to paste the progression here, but take a rest day after every 3 workouts or something like that.

5RM
Day 1 3, 2, 1, 1
Day 2 3, 2, 1, 1
Day 3 3, 2, 2, 1
Day 4 3, 3, 2, 1
Day 5 4, 3, 2, 1
Day 6 off
Day 7 4, 3, 2, 1, 1
Day 8 4, 3, 2, 2, 1
Day 9 4, 3, 3, 2, 1
Day 10 4, 4, 3, 2, 1
Day 11 5, 4, 3, 2, 1
Day 12 off

10RM
Day 1 5, 4, 3, 2, 1
Day 2 5, 4, 3, 2, 2
Day 3 5, 4, 3, 3, 2
Day 4 5, 4, 4, 3, 2
Day 5 5, 5, 4, 3, 2
Day 6 off
Day 7 6, 5, 4, 3, 2
Day 8 6, 5, 4, 3, 3
Day 9 6, 5, 4, 4, 3
Day 10 6, 5, 5, 4, 3
Day 11 6, 6, 5, 4, 3
Day 12 off
Day 13 7, 6, 5, 4, 3
Day 14 7, 6, 5, 4, 4
Day 15 7, 6, 5, 5, 4
Day 16 7, 6, 6, 5, 4
Day 17 7, 7, 6, 5, 4
Day 18 off
Day 19 8, 7, 6, 5, 4
Day 20 8, 7, 6, 5, 5
Day 21 8, 7, 6, 6, 5
Day 22 8, 7, 7, 6, 5
Day 23 8, 8, 7, 6, 5
Day 24 off
Day 25 9, 8, 7, 6, 5
Day 26 9, 8, 7, 6, 6
Day 27 9, 8, 7, 7, 6
Day 28 9, 8, 8, 7, 6
Day 29 9, 9, 8, 7, 6
Day 30 off

15RM

Day 1: 12, 10, 8, 6, 4
Day 2: 12, 10, 8, 6, 6
Day 3: 12, 10, 8, 8, 6
Day 4: 12, 10, 10, 8, 6
Day 5: 12, 12, 10, 8, 6
Day 6: Rest
Day 7: 14, 12, 10, 8, 6

25RM
Day 1: 20, 16, 12, 8, 4
Day 2: 20, 16, 12, 8, 8
Day 3: 20, 16, 12, 12, 8
Day 4: 20, 16, 16, 12, 8
Day 5: 20, 20, 16, 12, 8
Day 6: Rest
Day 7: 22, 18, 14, 10, 6

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Feet elevated inverted rows

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I feel you’d appreciate pointing out that, if daily pull ups can contribute to taxing recovery and pain, daily steps can as well, haha.

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I’ve done it and it did what it said on the tin for me. I’ve always believed that the key to getting better at pullups is to do more of them, and this program is a smart, structured way of doing just that.

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Haha, I do, but when my Appalachian Trail comment didn’t even seem to illicit a moment to think about reducing the count I assumed that nothing anyone could say would ever change her mind on maintaining those steps.

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Week 1: day 2

Squat: 1x5-40,50,55, 60,70,80 (beltless); 1x5-90(joker), should have done 85 then 90
Deadlift: 2x(5x1-cluster)-90
Conventional deadlift: 5x(5deadkift-70+20face pulls+5 burpees)
Leg extension: 3x(10-55lbs+10lying leg raises+5 burpees)
Pullups: 1x5,4,3,2,1
Conditioning: 7x5db devils press-22.5lbs, EMOM; 10burpees

  • felt good- it’s amazing how light the squats felt, started light with the “volume work” and took it quite easy, burpees kept hr up

This program is definitely a back off from gzcl and sheiko. Good to have a bit of a break.

Update:

  • mum will NOT be going back to China before the New Years, which means 3+ weeks without reliable access to weights over 135lbs. I’ll have access to dbs up to 50lbs in the crappy clubhouse gym.
    Those weights are more than enough for me to get a good workout and I can reliably maintain squat strength with pistols and split squats but my deadlift… :sob::sob::sob::sob::sob::sob: @hustlinghat93
    The most frustrating part is that there IS a viable gym only 2.5miles away. The issue is that mum is there and won’t let me go

  • the other option is to change my poop schedule to the evening and wake up 10min earlier so I get out of the house 25min earlier and might be able to sneak back before she notices. I would only have to do 3x/week for this. It’s still quite risky though

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Have you thought about joining a powerlifting team? I realise this is off topic

The things we do in the name of gainz.

Aren’t you an adult that lives on her own/ in a college housing type of situation?

I am at a loss of words. Not really about the sneaking away-child-thing but that you have a poop schedule that you would need to (and be able to!) shuffle around in order to leave the house earlier.

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Winter break is from 12/14 to 1/14.
I’ll be going back to Florida

yep. First thing in the morning

And your mum gets to decide if you can go to the gym then? Just asking for clarification here.

Not to discuss anyone’s poop schedule but wouldn’t getting up 10 minutes earlier be easier than changing your “biological needs”? :smiley:

Yes.

I’d have to do both

Based on everything Anna’s shared, I think there’s some family dynamics that are unfamiliar, perhaps because of cultural differences or just plain dysfunction (which, if this is the case, I’m definitely not one to judge weird family issues, haha), and which may seem “wrong” to most of us. But it’s the current situation she’s in.

@anna_5588 - I’d skip the poop adjustments, and the gym, and just make do with the dumbbells for the short length of time that Christmas break covers. Eat lots of food, workout at “maintenance” level, and rest.

That sucks. I have no idea how your relationship with your mother is but I do find it weird that as a grown adult your mum is disallowing you to do something which improves you as a person as well as mentally makes you better.

I take it this is not an argument you can win,(I.E standing up to here) so this won’t change so let us work around it

With that weight you won’t be able to maintain your deadlift by deadlifting but you could build up the major movers in the deadlift 1 by 1.

-Conventional deadlifts from a deficit and pause at shin level

  • Slow tempo RDL’s
  • Split leg deadlifts
  • Slow tempo Good mornings
  • Back work (rows, pull ups)
  • Core work
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I’m not even sure it’s “wrong” or completely not understandable based on everything Anna has shared before. I just wasn’t aware that this particular dynamic was still in place.

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