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230lbs jumping into SimpleFit

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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Mon May 27, 2013 5:13 am

Found a rowing motion that seems to work what I want to work.

L1D1

1 pistol
2 diamond push-ups
3 wide-grip diagonal horizontal rows

27 rounds in 20 minutes.

one-arm wall push-ups x 13/13
towel hangs x --
72lbs hammer curls x 7

40lbs grip pull x 15/15
40lbs bump x --
40lbs bicep curls x 1/1, 1/1

12lbs horizontal pulls x --
12lbs horizontal bump x --
12lbs pull-down x --
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Tue May 28, 2013 10:58 am

BJJ for 90 minutes




L1D2

six rounds of

2 pistols
6 diamond push-ups
10 wide-grip diagonal horizontal rows (medium difficulty)

1:23
1:10
1:08
1:05
1:05
1:08
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu May 30, 2013 7:04 am

L1D3

10 pistols
21 diamond push-ups
21 wide-grip diagonal horizontal rows (medium difficulty)

in 4:43


Pulling movement feels good. At the end of level 2 I'm going to consider changing the bodyweight row to make it harder again, but right now it feels difficult in all the right places.
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sun Jun 02, 2013 10:19 am

L2D1

1 pistol
3 diamond push-ups
4 wide-grip diagonal horizontal rows (medium difficulty)

20 rounds in 20 minutes.

Very happy with the progression in my back strength and musculature. As you can see by my exercise selection my body is wildly out of proportion. I've been rebuilding a damaged back/shoulders, but it's been very slow going. The progress of my back strength following the simplefit protocol has been unexpectedly rapid. Very happy about this.
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Mon Jun 03, 2013 12:51 pm

L2D2

six rounds of

3 pistols
8 diamond push-ups
13 wide-grip diagonal horizontal rows (medium difficulty switching to easy difficulty for last two sets)

1:45
1:46
1:50
1:33
1:46
1:48


In less of a hurry to graduate to harder rows - was losing form, had to switch to easier version for perfect reps.


one-arm push-ups x 14/14
towel holds (medium difficulty) x 20 secs
72lbs bicep curls x 6
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Wed Jun 05, 2013 5:36 am

L2D3

14 pistols
26 diamond push-ups
26 wide-grip diagonal horizontal rows (easy difficulty)

in 8:45

Man, this was a rough one. I forced myself to do the workout between getting out of bed in the morning and taking my morning shower, otherwise I'd have to risk missing it. The pistols were a train wreck, clearing the morning cobwebs means my balance is not that of a gazelle. Lots of time is going to be shaved off of this one simply by having a proper warm-up next week.

3 hours of BJJ.
Last edited by 230lbs on Wed Jun 05, 2013 5:37 am, edited 1 time in total.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Wed Jun 05, 2013 10:41 am

Wow do I feel brutalized right now. I did really well, but three hours is rough.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sun Jun 09, 2013 8:22 am

L2D1

1 pistol
3 diamond push-ups
4 wide-grip diagonal horizontal rows (medium difficulty)

25 rounds in 20 minutes.

one-arm wall push-ups x 15/15
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu Jun 13, 2013 9:47 am

L2D2 - did this workout a few days ago

3 pistols
8 diamond push-ups
4 wide-grip diagonal horizontal rows (medium difficulty)

1:26
1:55
2:25
2:24


didn't even do the last two rounds, nothing was working right. I don't think I've been eating enough for the amount of work I'm doing (simplefit, BJJ). Body just could not perform this morning. Later in the day I felt it at BJJ.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu Jun 13, 2013 9:50 am

Dropped the diet for a few days, ate like a pig. Every Wed I train BJJ for three hours and I'm glad I cranked up the calories for it. My last Simplefit workout really went poorly due to low caloric intake.


L2D3

14 pistols
26 diamond push-ups
26 wide grip diagonal horizontal rows (medium difficulty)

in 6:26



Everything felt good. Shaved 2 minutes off my last time.
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Sun Jun 16, 2013 1:20 pm

L2D1

1 pistol
3 diamond push-ups
4 wide-grip diagonal horizontal rows (medium difficulty)

27 rounds in 20 minutes.

one-arm wall push-ups x 18/18
towel hangs x 30secs
72lbs hammer curls x 10

40lbs grip pull x 8/8
40lbs bump x 10/10
40lbs bicep curls x 4/4

12lbs horizontal pulls x 15
12lbs horizontal bump x 6/6
12lbs pull-down x 20

scapular retractions on bar x 10
230lbs
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Tue Jun 18, 2013 4:18 am

L2D2

six rounds of

3 pistols
8 diamond push-ups
13 wide-grip diagonal horizontal rows (hard difficulty)

1:43
1:47
1:47
1:47
1:47
1:48

Adjusted the difficulty of the rows to a more difficult leverage. I thought my numbers might suffer but I basically duplicated the times I got just a few weeks ago when I came to L2D2 the first time. Very happy with the way my back is progressing in strength.
230lbs
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Re: 230lbs jumping into SimpleFit

Postby sean_x » Wed Jun 19, 2013 2:46 pm

230lbs wrote:L2D1

.......
scapular retractions on bar x 10


Shrugs?
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu Jun 20, 2013 11:11 am

sean_x wrote:
230lbs wrote:L2D1

.......
scapular retractions on bar x 10


Shrugs?


No, this is a rehab activity I came up with. I grab the bar and move through a pull-up/chin-up motion assisting strongly with my legs, but the real focus is how my shoulders travel through the range of motion.

If I allow the shoulders to just move up and down in a vertical path I experience pain in my shoulder and a lack of stability. If I allow the shoulders to travel in an exaggerated arc as they move up to my ears or down to my ribs I experience a very fluid motion with a concentration of tension on my lats. I can't lift very much weight doing this right now, but I'm slowly building up and one day hope to return to doing pull-ups and chin-ups with this arcing motion.

Tried to diagram this with punctuation marks, but it failed.
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Re: 230lbs jumping into SimpleFit

Postby 230lbs » Thu Jun 20, 2013 11:34 am

L2D3

14 pistols
26 diamond push-ups
26 wide grip diagonal horizontal rows (hard difficulty)

in 5:57.


one-arm wall push-ups x 20/20
towel hangs x 40secs/40secs
72lbs hammer curls x 11

scapular retractions on bar x 10
230lbs
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