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Re: KTG's Log

Posted: Sun Nov 06, 2011 11:37 am
by KTG
L4D1 - 30 rounds
L4D2 - 5:11 (all pull-ups this time)
L4D3 - 5:37

Three days in a row after a week of distractions.

Re: KTG's Log

Posted: Fri Nov 11, 2011 4:43 am
by KTG
L4D1 - 26 (this was probably the effect of being the 4th day in a row of a simplefit workout)
L4D2 - 5:02 (back on track--6 seconds better than previous best)
L4D3 - 5:21 (a 1 second improvement over my previous best)

chinups/pullups alternated with 6,4,3,2,3,2 Pushups were 17,13,11. Key remains reducing the time between pull-up sets.

Re: KTG's Log

Posted: Fri Nov 11, 2011 6:49 pm
by maddog
Your persistence with L4 is awesome. I was feeling a little discouraged about how many weeks I'll be spending on this level, but seeing your consistent improvements is really inspiring. Keep with it!

Re: KTG's Log

Posted: Fri Nov 18, 2011 4:16 am
by KTG
I'm glad you find it inspiring! I was getting worried that it might be shading towards pathetic. Really, though, I consider it a pretty significant personal accomplishment just to have gotten to this level at all. I could be pretty satisfied if I could hold at this level of fitness for the rest of my life. But, tracking the small improvements and aiming for the next level is an important part of the day-to-day motivation. And for me the motivation part is really the key element. Indeed, were I the simplefit overlord, there would be even more levels with smaller steps.

Anyway, I am very pleased to report that after 16(!) weeks this was the one:

L4D1 - 31 (tied with the previous best--consistent rhythm and good form)
L4D2 - 5:11 (a little slower than last week, but I'm not sure there is room for much more improvement at about 1 min per round with good form)
L4D3 - 4:54

Finally! Form was still solid on chin-ups and pull-ups (chest to bar, no swinging). Not so perfect on the push-ups. With the tired arms it's hard to keep the speed and get a gentle chin touch. Probably OK on the squats, but I was really focused on the clock and I'm honestly not sure what the instant replay would show about getting all the way down on every rep.

Still, I'm going to take it. I really feel ready to move up on the D1 and D2 workouts. My original goal was to get to level 6 by the end of the year. Given my long history on L4, I now suspect that I'm going to be living in L5 for a good bit of next year.

Re: KTG's Log

Posted: Sat Nov 19, 2011 7:45 pm
by ClericalNinja
Quick question. You record your sit-ups like 6,4,3,2,3,2. Do you rest in-between? Do you go to your max and then pause? How do you record that?

Re: KTG's Log

Posted: Fri Nov 25, 2011 7:05 am
by KTG
That's my pull-up/chin-up numbers. I don't go to max (which for me is about 10 on chin-ups and 7 on pull-ups). I pause to shake it out, stretch, and rest a little between sets. The whole key to D3 time for me is trying to shorten the pauses. I find these numbers work for me. By the end I am really struggling to get in the final set with still good form. Someday, as I get stronger, I'll try to reduce the number of sets. For now, I try to speed up the repetitions within a set and minimize the rest times.

Level Five(!) Week 1

Posted: Fri Nov 25, 2011 7:28 am
by KTG
OK. Here I am at last on level 5. I expect this to be a long grind, but am excited to be here and looking forward to seeing incremental progress.

I probably took it a little easy this week to focus strongly on form and staying comfortable with the higher reps (and, frankly, I'm not adverse to starting with a little higher times so there is lots of room for the motivation of seeing the numbers get better as the weeks drag on).

L5D1 - 17 rounds
L5D2 - 8:03
L5D3 - 11:10

Alternating chin-up and pull-up sets on all days. I approached this level with a bit of trepidation, but everything felt OK, at least at this slower pace. Moving from 2 to 3 pull-ups per set for L5D1 is just a 50% increase by count, but feels like a bigger step because there is always a little momentum on the first one. Sets of 3 are quite a bit harder than sets of 2, but feel more honest.

The L5D2 step up from L4D2 seems more incremental than D1 or D3. Interestingly I think the push-ups now feel about as challenging as the pull-ups, which hasn't been the case for the previous levels. The squats are still relatively easy.

L5D3 chin-up/pull-ups were sets of 7,5,4,3,4,3. My L4 routine was 6-4-3-2-3-2 so just had to add 1 to each set to go from 20 to 26. Key now is lowering the rest times between sets.

L5D3 push-ups were 14-14-13-10. There is room both for speeding them up and decreasing rest times between sets. I'll also probably need to move down to just 3 sets (maybe 18-17-16) to get the time under 5:00.

I started level four, many weeks ago, at D1-21 sets, D2-6:23, and D3-7:53. So, I'm starting quite a bit farther down this time around.

Level 5 - week 2

Posted: Fri Dec 02, 2011 5:55 am
by KTG
As expected some progress this week, but level 5 is going to be pretty tough for a while.

L5D1 - 19
L5D2 - 7:27
L5D3 - 9:37

All are good improvements over last week.

All I have to do now is get about twice as fast. yikes.

Level 5 - week 3

Posted: Fri Dec 09, 2011 4:25 am
by KTG
Alas, I'm already off of the steep part of the improvement curve.

L5D1 - 19 rounds -- same as last week. I was on pace for 20 or 21, but my arms just gave out on the last round of pull-ups
L5D2 - 7:38 -- actually slower than last week, which surprised me.
L5D3 - 9:23 -- 14 seconds faster. Not a big improvement, but it will have to do.

Both the push-ups and pull-ups are tough, tough, tough on this one. Good form all week. Alternated chin-ups/'pull-ups: 7-4-4-3-3-2-2-1 which wasn't quite as strong as last week when I did 7-5-4-3-4-3. Pushups were 14-14-10-7-6. Also not quite as strong as last week at 14-14-13-10. One long set for the squats, which is manageable. Still a long way from 5:00.

Level 5 - Week 4

Posted: Sat Dec 17, 2011 8:11 am
by KTG
Still looking a bit like a plateau

L5D1 - 20 rounds --That is 1 better and I knocked out an extra set of pullups at the end, just to make it clear that 21 rounds should be manageable next week.
L5D2 - 6:55 -- This is a big improvement over last week.
L5D3 - 9:48. OK. slower than last week. Probably because I tried 2 days in a row to make up for missing on Wed.

D3 Pullups/Chinups were 7-5-4-3-4-3 alternating. Pushups were 15-13-12-11. I'll probably keep the pullup progression for a while, but would like to get to 18-17-16 on the pushups. Getting the breaks shorter on the pullups remains key.

Re: KTG's Log

Posted: Tue Dec 20, 2011 8:07 am
by TBywaters
Just read your log. Looking good. Way to beat L4 too!

Re: KTG's Log

Posted: Wed Dec 21, 2011 9:03 pm
by tmech
Hey! Go KTG! Nice to read your thoughts as you progressed. I will have to start logging like you do. Enjoy Lvl 5, you'll look back on it like it was easy when you're on Lvl 6!

Re: KTG's Log

Posted: Sat Dec 24, 2011 7:19 am
by KTG
Thanks for the support. I'm happy just to be able to keep at it. But I will get to level 6 some day.

Level 5 - Week 5

Posted: Sat Dec 24, 2011 7:28 am
by KTG
A bit of progress this week.

L5D1 - 21 rounds. New high. Last two rounds of pullups/chinups were a real struggle.
L5D2 - 6:53. L5D2 feels pretty straightforward. The pushups and pullups feel like about the same level of intensity. There is room to speed them up a bit.
L5D3 - 9:43.

L5D3 Is still pretty slow. It's all about lowering the rest time between sets for the pullups/chinups. Pullup/chinups were 7-5-4-3-4-3 (alternating). Push-ups were 15-13-12-11. I was probably still recovering a bit from a half-marathon on Thursday--although that's kind of a lame excuse for struggling on the upper-body exercises.

Re: KTG's Log

Posted: Fri Dec 30, 2011 4:14 am
by KTG
Level 5 - Week 6

More incremental progress

L5D1 - 21 rounds. Same as last week, but a little less struggle at the end.
L5D2 - 6:42. 11 second improvement
L5D3 - 9:13. Big 30 second improvement. Still a long way from 5.

Good week. Everything felt solid and moving forward with good form. Same D3 sets as last week. Pull-ups are still the key hurdle.