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Splint's Workout Log

body weight exercises

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L6D3W3: 6:47

Postby splint » Fri Dec 14, 2007 6:10 am

L6D3W3: 6:47 :?

Boooo me. The last two levels it took 3 weeks to move up, not so for L6. Looks like I'll be going into week 4 with this one. But I didn't feel good before starting today. I didn't get a good rhythm going with the pull-ups and my push-ups were inconsistent. I think I need to start breaking it apart rather than looking at it as one big chunk of exercise to be completed in less than five minutes. I think next time I'm going to go 4x8 for pull-ups, 4x16 for push-ups and probably 3 sets of squats. Up to this point I had been approaching D3 as 1 set of pull-ups, 1 set of push-ups and 1 set of squats, staying 1 or two reps below failure and grabbing some rest whenever it dictated. But I think it may be more efficient to schedule my rest times. What do you think?
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Postby Admin » Fri Dec 14, 2007 11:22 am

Don't be discouraged as you progress it gets harder and harder to maintain the level up speed, you are doing great.
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Postby splint » Sat Dec 15, 2007 9:05 am

Oh, I know, I'm not really discouraged, I was just hoping I could get one more 3-week level up before taking on Levels 7 and 8.
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L6D1W4: 21 rounds

Postby splint » Mon Dec 17, 2007 12:00 pm

L6D1W4: 21 rounds

After analyzing my previous weeks workouts, I think I may have been lacking in my form so I went through and did dead hang pull-ups for this day as opposed to the free-style get up anyway you can type pull-ups. Same thing with push-ups and squats. I made an extra effort to use perfect form and full range of motion. Some rounds were sacrificed but I think it was important to revisit the basics.
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L6D2W4: 7:40

Postby splint » Wed Dec 19, 2007 5:41 am

L6D2W4: 7:40

No extra weight today, focusing on form.
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L6D3W4

Postby splint » Fri Dec 21, 2007 12:15 pm

L6D3W4: 5:18, Oooohhhh So Close! :x

So I mentioned before how I was looking at D3 as one chunk and though I'd try to break it out into equal sets while doing it so I could get an idea of what I needed to do and how to best pace myself. I set-up a little spreadsheet:

REPS/SECONDS

pull-ups
8/ 20
8/ 30
8/ 35
8/ 35
32/ 120

push-ups
16/ 16
16/ 25
16/ 30
16/ 30
64/ 101

squats
16/ 16
16/ 20
16/ 21
16/ 22
64/ 79

300

Total Time: 5.00

It means 20 seconds for the first 8 reps of pull-ups, then 30 seconds for the next 8, and 35 for the next two sets for a total of 32 done in 2 minutes.

It was pretty helpful. I was only a bit behind after pull-ups. The last set I screwed up and had to re-set so I didn't start my push-ups until 2:05 or something like that. I finished the first set of push-ups at 2:22, only about 6 seconds off the pace to get under 5 minutes. Where I really faltered was set 4 of the push-ups, where I did 4-3-3-2-2-2. That messed up the pace good. I estimated that I'd have to start squats at about 3:45 to have enough time to do 64 of them and still get under 5 minutes. I didn't start squats until 4:00 and knew it was going to be tough to bang out 64 squats in 60 seconds. I tried but I went 18 seconds over.

The benefit of doing it this way is that I was able to see what I need to work on. I had figured pull-ups were my weak point but I finisihed them in the time estimated just about. It was the last of the push-ups that messed up the pace.

Maybe I should do some tabata push-ups to increase endurance.
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L6D1W5: 26 rounds

Postby splint » Mon Dec 24, 2007 3:51 pm

L6D1W5: 26 rounds

I'm glad, I re-set this level and made sure I was getting my form right. I had been narrowing my grip with pull-ups because it's easier but since I re-focused, I've been using a nice wider grip and not kipping on D1 or D2 anymore. D3 is pretty necessary to kip up in my opinion. I don't see how you could do them so fast without it. Anyway, progressing again.
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L6D3W5

Postby splint » Fri Dec 28, 2007 6:11 am

L6D3W5: 11:30

Lol, I was just gassed today, the holidays messed up my schedule and I ended up doing some heavy weightlifting yesterday that zapped all my energy for today. I would have waited until tomorrow but I'll be away all weekend and wouldn't be able to do anything until Monday. So, I just grinned and hit it as best I could. I'm doing a rest week next week. I think I'll drop to Level 3 and do that.
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L3D1 - Rest Week

Postby splint » Mon Dec 31, 2007 5:13 pm

Rest Week This Week

Level 3 Day 1: 36 rounds
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REST WEEK - L3D3

Postby splint » Fri Jan 04, 2008 5:49 am

L3D3: 2:48 - That's almost a full minute off my best time when I was doing Level 3. Awesome.

I also did some squats, bench presses, barbell rows, shoulder presses and ab work today.
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Postby Admin » Fri Jan 04, 2008 9:58 am

Nice!
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L6D1W6

Postby splint » Tue Jan 08, 2008 5:57 am

OK, so i started L6 again and yesterday I did 37 rounds on D1. Awesome right? too bad I figured out later that an online timer working on an old 650MHz laptop with a spotty internet connection might run about 25% slower than actual time. I thought it was pretty weired that I got up to 27 rounds with like 8 minutes left. But I convinced myself that my I couldn't trust the timer in my head over the one on the computer.

Later when I was doing The Dumbbell Bear, I noticed I finished the sequence in about 20 seconds, when it always took me abour 30 seconds. So now I knew something was fishy and got my watch and confirmed it.

Eh, no harm done though. I basically did D1 for 28 minutes or so instead of 20. :roll:
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Postby splint » Wed Jan 09, 2008 5:47 am

L6D2W6: 7:30(ish) - forgot to start the timer for round 3 so I stopped timing. Felt really strong. No worries on the pull-ups. I seem to have a mental block on my push-ups and squats though. For some reason I stop and rest when it's really not necessary. For example, with 19 push-ups, I may do 15 and rest 5 seconds, almost involuntarily, when if I gave 100% effort, I could have done 19 in a row without that rest. Same with squats, I know I can do 30 straight without compromising form, but I take a break somewhere in the 20's. The weird thing is that after the workout I always seem to tell myself that I could have done them straight through but I can't remember whether during the workout if I really needed a rest or whether I was only giving 90%.
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Postby Bri3626 » Wed Jan 09, 2008 7:19 am

I do the exact same thing. I started out on my D3 where I paced myself doing sets of 20 on pushups and sets of 5 on pullups and it seems to have carried over into the other workouts. I'm conscious of this but I have the mind set and do it anyway even when I'm not all that tired.

How weird is that?

I have found this has become kind of detrimental to advancing my pull ups. When I did the contest a while back I found myself pausing and it definitely threw me off.

Of course being out of it for several weeks will prove interesting. Maybe I'm out of the habit now heh.
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Postby splint » Wed Jan 09, 2008 8:10 am

It actually makes me feel better knowing I'm not the onyl one experiencing this and it's not just an illusion. :D Like if you asked me to do 50 straigh squats tomorrow without pausing. I could probably do it. It would burn like hell for the last 15 or so reps but I know I could do that, I've done it before. But for some reason, my body just wants to rest for a few seconds in the middle of doing the 32 squats. When I'm doing them, I think it feels like I definitely need to take a rest but looking back I don't recall my legs burning at all or anything.

That is weird. I'm convinced it's just some sort of weird mental block. Hopefully I can bust through that. I'm going to make a pointed effort to stop doing that.
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