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Level 5 Week 10

Posted: Fri Jun 07, 2013 5:52 pm
by KTG
Off for a few weeks in California. Got in some great running, but not so much on the pull-ups and push-ups.

L5D1 - 20 rounds -- Feeling the transition from Spring to Summer. The heat and humidity really slows things down.
L5D2 - 5:42 -- A little slower after some big weekend cardio work.
L5D3 - 9:51. Still working on the bigger sets. Pull-ups at 8-7-4-3-2-2 Push-ups at 19-17-8-7.

I'm still aiming to get to 8-7-6-5 for the pull-ups and 19-17-15 for the push-ups. Then I'll work on shortening the breaks. Still, can't quite get to those numbers.

Re: Level 5 - Week 12

Posted: Sat Jun 29, 2013 12:56 pm
by KTG
OK, had to go back out to California, so really off and on.

L5D1 - 23 rounds. Slow and steady. Still off from 25 at the end of April.
L5D2 - 5:19. Also a little slower than April's 5:09. Still strict 3 minute rests.
L5D3 - 12:21. There was almost a 2 week break between D2 and D3. I did keep up with some random push-ups and pull-ups a couple of times.

New experiment for L5D3. Since I am not worried about leveling up right now, I've decided to focus a bit more on getting the set sizes up. My goal was 8-7-6-5 for the pull-ups and 19-17-15 for the push-ups. I used the timer for strict 90 second rounds. This worked well for the pull-ups, which felt right on target. I met both the reps and time goals, but was definitely struggling on the very last one. The push-ups worked for the first two sets (19-17), but I was out of gas for the last one and had to do three sets of 5 over two minutes. I'll try this pattern again next week.

In any case, I think it is a real lesson about set sizes. Doing the smaller set sizes I started level five at 8:11 for D3. Here it is more than 4 minutes slower, and I'm struggling. But, the struggle is the point and I know I have to get the set sizes bigger if I am going to have any chance of getting past level 6. So, my plan for now is to keep working this pattern. When I can do it at 90 seconds per round, I'll start shaving the time.

Re: KTG's Log

Posted: Fri Jul 05, 2013 2:09 pm
by oathblivion
Hi KTG, i dint have the time to read ALL your posts but from what i can tell you took 6 months to go from lvl 4 to lvl 5 and since early 2012 until now you are stuck at level 5.

Just want to know your experience, is it really that difficult to level up from lvl 5 to 6 or is it because you don't bother to do so because you're satisfied.

Also i want to ask if doing pullups for day 3 should be continuous or.... can i do them in sets to level up? If i do them in sets i might be able to reach level 5 instead of being stuck at level 4 because im unable to complete 16 pullups in a row. im still stuck at 14 im only able to increase about 1 rep a week.


Nvm what i said hahaha. I just tried to do level 5 only managed 17 pull ups even with rest within 5 minutes Muscles get fatigued wayy to easily. Now i understand why it doesnt really make much difference.

Re: Level 5 - Week 13

Posted: Sat Jul 06, 2013 9:04 am
by KTG
Oathblivion - I have leveled up very slowly. This is mostly, I'm sure, because I'm older and this is a relatively new thing for me. I've been a runner all my life, with pretty pathetic upper-body skills. So, I'm building from scratch at an age where muscle goes away any time you sit down for a few minutes.

That said, I am reasonably satisfied at level 5 and have focused more on strong form and increasing my set sizes, rather than just leveling up. If I switched to some chin-ups and weaker push-up form, I think I could probably level up now. My plan is to stay on level 5 until I can get through it with larger sets and strict form. If I see the L5D1 rounds really going up over 30, I may change that plan.

The D3 pull-ups do not have to be continuous, but that would be pretty awesome if you could do them that way. I can now do level 2 with continuous pull-up and push-up sets, but am a long way from that standard for level 3.

This week's results:

L5D1 - 22 rounds. Solid form. Alternating chin-ups and pull-ups. Very hot and humid.
L5D2 - 5:24. All pull-ups. Solid, but a little slow in the heat.
L5D3 - 11:25. An improvement over last week. Again did the pull-ups at 8-7-6-5, which was my goal. Push-ups were 19-17-8-7, where goal was 19-17-15. Squats straight through. I did the pull-up sets and the first 2 push-up sets in strict 90 second intervals. I'll try to start reducing that a little next week.

Re: KTG's Log

Posted: Sat Jul 06, 2013 3:01 pm
by oathblivion
Thanks alot KTG for your insight =D and keep up the good work.

Re: Level 5 - Week 14

Posted: Sat Jul 13, 2013 3:16 am
by KTG
L5D1 - 24 rounds. It was a little cooler and I'm getting a little stronger. The pull-ups are still fading a bit at the end. First 16 rounds under 50 seconds, then stayed under 1 min until the last 2.
L5D2 - 5:04. Still strict 3 minute rests. Getting close to 5 min, at which point I'll go to 2:30 for the rests. All pull-ups.
L5D3 - 10:32. Pull-ups at 8-7-6-5 in 85 second rounds. Push-ups at 19-17-10-5. 85 seconds for the first two, was aiming for 15 in the third set, but couldn't pull it off. Squats straight through.

A nice week of improvements. Next week will try to get to 25 rounds for L5D1, under 5 for L5D2, and 19-17-15 for the push-ups on L5D3.

Still holding good form all the way through.

Re: Level 5 - Week 15

Posted: Sun Jul 28, 2013 8:48 am
by KTG
Still struggling.

L5D1 - 22 rounds. Felt OK all the way through, just not very fast.
L5D2 - 5:28. Same comments
L5D3 - 11:50. Did the pull-ups in 8-7-6-5, 90 seconds per round. That still feels a the limit by the last one. Push-ups still stuck at 19-17-8-7. The time is OK at 90 seconds for the first two rounds and combined 90 seconds for the last two. But I need to get these stronger. Squats at 25-26 after a big leg workout yesterday.

No improvements this week, but it is done.

I'm back.

Posted: Tue Jun 23, 2015 11:34 am
by KTG
So, I took a couple years off from Simplefit. I prepared for and ran the Boston Marathon (great experience!) and then had a couple of book projects and a move. I've been on the road or living without a pull-up bar for the past 7 months.

Now it is time to get back at it. Alas, some significant ground has been lost. I'm still without a pull-up bar, which means adding a run to the workout, and my only pull-ups will be the Simplefit workouts. That will make it an interesting experience.

I've just passed L1D3 and am now starting on L2.

Level 2 - Week 1

Posted: Fri Jun 26, 2015 11:45 am
by KTG
First week at level 2.

L2D1 - 19 rounds. Alternating chin-ups and pull-ups. This was pretty relaxed (hot and humid day). Started with 3 mile run at 7:50 pace.
L2D2 - 4:20. No problem. Added an extra pull-up and some extra push-ups to the last 2 rounds. 3 minute breaks. Did this in the middle of a 10 mile run.
L2D3 - 4:58. Not by much, but I'll take it. Pull-ups 5,3,2,2,1 (was aiming for 5,3,3,2). Push-ups 13,8,5. Squats straight through. Strong form on all exercises.

I expected to be on L2 for 2 weeks, so was pleased with this result. Next goal: back to level 4 by August.

Level 3 - Week 1

Posted: Mon Jul 06, 2015 5:08 am
by KTG
Despite the long weekend, I couldn't get my L3D3 workout in. Pathetic!

But here is the rest of the week:

L3D1 - 15 rounds. Sandwiched between 3 mile runs. Didn't push too hard for the first day back on L3, but still running out of steam on the pull-ups toward the end.
L3D2 - 5:48. This seemed pretty straightforward, so started with just 2 minute breaks.
L3D3 - Missed.

An interesting question is whether it is better just to maintain the D1,D2,D3 sequence no matter how many days in between, or to maintain the schedule for 3 workouts per week and drop a workout if missed. At this point I am going to do the latter, since I want to get back into the discipline of structuring the workouts each week.

Level 3 - Week 2

Posted: Fri Jul 10, 2015 8:22 am
by KTG
Second week on level 3. Everything felt solid and on pace. Careful form all the way through.

L3D1 - 19 rounds. Alternating pull ups and chin ups. Last round of pull-ups was 1-1 instead of doing 2. Again sandwiched between 3 mile runs.
L3D2 - 5:24. Did this in the middle of a very hot and humid 10 mile run. 3 minute breaks.
L3D3 - 5:24. All pull ups at 6-4-3-2-1. Push-ups 10-10-7-6. Squats straight through.

A good week. On track, I think, to hit level 4 by the end of the month.

Re: KTG's Log

Posted: Mon Jul 13, 2015 6:00 pm
by Gravityman

Vegetarian here as well, have you found any improvents in muscles mass or weightloss since you started? My pullups suck mightily, but much of that is from having to haul a spare tire up and down on the bar!

Re: KTG's Log

Posted: Fri Jul 17, 2015 4:34 pm
by KTG
Weight has not been too much of an issue for me. In part, I imagine, because I have been a vegetarian and a runner for many years. Plus, more than likely, just lucky genes.

Frankly, I haven't seen that much change in muscle mass either. Certainly, there are more muscles and more definition. The clearer measurement is just going from struggling on pull-ups to really feeling like they are just another exercise.

Level 3 - Week 3

Posted: Sun Jul 19, 2015 10:28 am
by KTG
Still moving forward on level 3.

L3D1 - 20 rounds. +1 from last week, and all rounds were doubles for the pull-ups/chin-ups. Felt solid.
L3D2 - 4:21. Nice increase in speed. This was 3 minute breaks. Next week I'll go down to 2 minutes between rounds.
L3D3 - 5:09. Almost there. Pull-ups in 7-4-3-2. Push-ups in 15-10-8. Squats straight through. Pleased with increase in the first set of pull-ups and push-ups.

I think I should be able to break through to level four next week. Last time, it took me 7 weeks to do level 3, so this looks to be improving (if, in fact, I level up). Alas, I spent 4 hard months on level 4 last time through, so I'm not sure that is something I look forward to.

Level 3 - Week 4 (moving up)

Posted: Fri Jul 24, 2015 8:26 am
by KTG
Finished level 3 on schedule.

L3D1 - 25 rounds. Big improvement over last week. Felt good all the way through despite being hot and humid.
L3D2 - 4:38. Did this in the middle of a 10 mile run. 2 minute breaks and upped the pull-ups to 4 for the last two sets.
L3D3 - 4:48. Solid. I was hoping for 8-5-3 on the pull-ups and 18-15 on the push-ups. Had to settle for 8-4-2-2 and 18-5-5-5.

I was glad to get through L3 and to have increased my starting reps. Still a lot of room for improvement. Anyway, on to level 4. Last time, this really held me up for a long time. We'll see if I can get through more quickly this time around.