Upper extras

A place to track your progress, or lack thereof

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Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#141

Post by Wilhelm » Tue Jan 10, 2023 11:31 am

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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#142

Post by Wilhelm » Tue Jan 17, 2023 2:43 am

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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#143

Post by Wilhelm » Tue Jan 24, 2023 6:16 am

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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#144

Post by Wilhelm » Tue Jan 31, 2023 5:31 am

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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#145

Post by Wilhelm » Tue Feb 07, 2023 6:53 am

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

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#146

Post by Wilhelm » Tue Feb 14, 2023 7:20 am

Scarecrows & Lu Raises 7X week

Sat 2-11-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 2-12-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Mon 2-13-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
0
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Tue 2-14-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
0
Scarecrows(Ws)
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

No pullups yesterday and today due to wrist pain from mouse usage.
I've elevated the mouse position now and should be back to normal for the next round.

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#147

Post by Wilhelm » Tue Feb 21, 2023 7:54 am

Scarecrows & Lu Raises 7X week

Sat 2-18-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 2-19-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Mon 2-20-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Tue 2-21-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#148

Post by Wilhelm » Tue Feb 28, 2023 6:45 am

Scarecrows & Lu Raises 7X week
Been adding 5 reps here and there to Lu Raises.
May have to move to these 9lb DB things i have and just start with fewer reps.

Also, the one running straight across is "new" lol


Sat 2-25-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 2-26-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,15

Mon 2-27-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Tue 2-28-23
Dips
+45 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,20

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#149

Post by Wilhelm » Tue Mar 07, 2023 5:24 am

Last dips, push and pullups before the meet.
Dropping them next week to rest everything up

Scarecrows & Lu Raises 7X week
Been adding 5 reps here and there to Lu Raises.

+10lbs to dips

Sat 3-4-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Sun 3-5-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,15

Mon 3-6-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,15

Tue 3-7-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 20,15,15

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#150

Post by Wilhelm » Tue Mar 28, 2023 9:09 am

Back on my bullshit now the meet is done.

Sat 3-25-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

Sun 3-26-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

Mon 3-27-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

Tue 3-28-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises w/ plates
5lb 15,15,20

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#151

Post by Wilhelm » Wed Apr 05, 2023 11:37 am

Sat 4-1-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20

Sun 4-2-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20

Mon 4-3-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20

Tue 4-4-23
Dips
+55 X 6,6,6
Pullups ~ w/ slow negatives
6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
20,20,20
Lu raises
5lb 15,15,20


Scarecrows & Lu raises 7Xweek

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#152

Post by Wilhelm » Tue Apr 11, 2023 8:47 am

Made a few increases
Mainly pushups to 25 per set

Sat 4-8-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
21,21,21
Lu raises
5lb 15,15,20

Sun 4-9-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
21,21,25
Lu raises
5lb 15,15,20

Mon 4-10-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives ~ One extra set
7,6,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20

Tue 4-11-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20


Scarecrows & Lu raises 7Xweek

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: Dips, pull&pushups, Lu raises, & scarecrows... Oh my.

#153

Post by Wilhelm » Tue Apr 18, 2023 1:37 pm

Sat 4-15-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20

Sun 4-16-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20

Mon 4-17-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives et
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20

Tue 4-18-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20


Scarecrows & Lu raises 7Xweek

User avatar
Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Upper extras

#154

Post by Wilhelm » Tue Apr 25, 2023 3:19 pm

Sat 4-22-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20

Sun 4-23-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20

Mon 4-24-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives et
7,6,6
Scarecrows mixed positions
5lbs 25,25,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20

Tue 4-25-23
Dips
+55 X 7,6,6
Pullups ~ w/ slow negatives
8,6,6
Scarecrows mixed positions
5lbs 25,28,25
Bench grip width pushups
25,25,25
Lu raises
5lb 15,15,20


Scarecrows & Lu raises 7Xweek

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