convergentsum's log

[BenM]

Bugger. The pushups are better than nothing, hopefully you get some chest swole out of it!

[convergentsum]

Been pretty consistent with these. Up to 128 per day now, in double-sets of 16 spread throughout the day (following a progression from 100pushups.com). I can make my pecs dance now.
Along the way I realised I'd been cheating by letting my elbows flare out. Prior to that, my PR was 40; now it's down to 34 or so.

Also done a couple of 5kish runs (around 30 minutes). Found some lovely hills I can reach within that distance, so I might keep that up 2 or 3 times a week. I can beat myself up that way far more time-efficiently than I can with the bike.

[BenM]

Tidy. 128 pushups a day is no joke.

[convergentsum]

Made it through 4 weeks of the 100pushups.com progression. It uses submax sets (approx .5 of your weekly tested max effort set) spread throughout the day, adding more sessions each week. I ended up doing 210 a day, max reps reached 39 (elbows tucked in close. Could do more with them out at 45 deg).

Anyway, don't fancy another week with even more volume, and I have a pull up bar now. I've gone back to 3x per week (the pushups were great for developing skill and accumulating volume, but I missed the conditioning effect of a concerted workout). I'm following the structure and progressions at startbodyweight.com. Yesterday I did (3 sets of each)
bulgarian split squats (fairly easy sets of 8)
full chins (sets of 4),
pike pushups (sets of 6ish),
forearm knee raises (8s),
diamond pushups (8s),
inverted rows (6s)
and one 60s plank (start shaking almost immediately).
All good fun, including a warmup (it'll be cool to be able to jump rope for 5 minutes with no breaks) and stretching after (nice change of pace) but ultimate success criterion is progress at chins/pull-ups. I'll assess after a couple of weeks.
Alternating that with some easy running, https://www.halhigdon.com/training-prog ... novice-5k/ seems gentle enough not to interfere with any strength stuff. Reasonable short term goal: 5k in <30m.

[convergentsum]

Kept up with running and pushups, definitely seen some novice CV gains. rejoined the gym yesterday. Feel like improvising a high volume GPP block while I get used to the bar again

SGDL: 80x5x5
OHP: 40x(2x6,5)
Lat pulldown: 20x3x10
Bike: intervals level 15 (whatever that means... out of 30), 15 minutes, 7.8km

[convergentsum]

BP: 60 x (4p, 8, 5p, 10, 4p, 8, 5p, 8)
Fr. squat: 40x3x8
BB row: 40x3x10

Ran to and from the gym (2.5km each way; 15 minutes there, 27 minutes back!)

[convergentsum]

These low weights are making me nicely sore, wanted to keep it up today (planned on repeating the SGDL / OHP / pulldown / cardio format) but my youngest is showing symptoms so we've had a PCR test and are self-isolating pending the result. Went for a run instead, the smaller of my two regular hill runs. 5km, 115ft of elevation (according to my tracker), 31 minutes.

[convergentsum]

Sgdl: 85x5x5
Ohp: 40x6x6
Cable rows: 23.5x4x10

Ran to and from (2.5k each way: 14:11, 12:24)

[convergentsum]

BP: 60x2x(4p, 8, 5p, 10)
Fr. Squat: 42.5x4x6
BB row: 42.5x4x8
12:39 and 13:37 there and back

[convergentsum]

Sgdl: 90x5x5
Ohp: 45x8,3x6
Lat pulldowns: 23.5x4x10
9:06m there, 13:05 back (different routes: 1.6 and 1.9km)

[convergentsum]

BP: 60x(4p, 8, 5p, 10, 6p, 12, 4p, 8, 5p, 10)
Fr Squat: 42.5x3x8
BB row: 45x4x8

Didn't run this time (wet weather!)

[convergentsum]

Sgdl: 95x5x5
Ohp: 40x2x8,2x5
Lat pulldowns: 23.5x4x10
Didn't time the way out; 10:55 back.

[convergentsum]

BP: 60x(4p, 8, 5p, 10, 6p, 12, 4p, 8, 5p, 10, 6p, 8)
Fr Squat: 45x3x8
BB row: 47.5x4x8
12:14 there, 13:08 back (1.8km each way)

[convergentsum]

Been a few weeks since my last confession: vacation / work stress / kid's summer holidays (not much change from term time this year!!) / etc. This last week they've been with their grandparents / aunt so had some time to exercise but been taking the opportunity to do things with my wife (she isn't a member of my gym). The long-awaited house move is seriously looming so should cancel my gym membership at some point, but I think I should be able to get a few more weeks of use out of it...

[convergentsum]

Actually trained yesterday. Didn't even need to book a slot at the gym in advance...
SGDL: 90x5x5
OHP: 40x3x6,4
Lat pulls: 20x4x10

[convergentsum]

Yesterday:
BP: 60x 4p,8, 5p,10, 4p,8,5p,8
Fr. squat: 45x3x8
BB row: 45x4x8

[convergentsum]

Yesterday:
Sgdl: 95x5x5
Ohp: 40x2x7,5,4
Lat pulls: 23.5x4x10

[convergentsum]

Yesterday:
Bp: 60 x 4p,8,5p,10,6p,12, 4p,8, 5p,8
Fr. squat: 47.5x3x8
BB row: 50x4x8 (repeat this weight)

[convergentsum]

Tonight:
Sgdl: 100x5x5
Ohp: 40x2x8, 6, 4
Lat pulls: 28.5x4x8

[convergentsum]

tonight:
Bp: 60x 4p,8,5p,10,6p,10, 4p,8,5p,6
fr. squat: 50x3x8
BB row: 50x4x8

Think i'll try mixing in some heavier bench presses, see if that helps drive progress to two full waves at 60kg.