Rosencrantz1's log

[Rosencrantz1]

So, just tackled W4 L6 D3 - 5:13, a 1:07 improvement over last week.

Form was a little weak - definitely had a few pull-ups that were not quite chin-over-bar, but overall I felt pretty good about it all.

[KTG]

Terrific! Right on the cusp. So what pull-up sets did you decide on?

[Rosencrantz1]

I did 8, then 8, then could only do 5, then started dropping to 2-3 at a time. I quickly glanced at my stopwatch after finishing the 32 pull-ups, and it had taken me just under 2:30. I did the pushups a bit faster than I had in the past - 30 in the first set, then 10, then sets of 5 until I finished. Squats I did straight through today.

I definitely feel like my weakest link is still the pull-ups (I guess that's probably true for many people). I'm strong throughout my first set, but I quickly drop how many I can do in a set, given that I'm pushing the rest times. And, even though my form the last few was not great, for almost all of them i was clearing my chin over the bar.

[Rosencrantz1]

Decided to do an ease-up week this week (after 12 really hard weeks of progressing). So I went back down to L3, D1 today. Did 51 rounds, which is a 7-round improvement over the last time I did L3 D1 a couple months ago.

[Rosencrantz1]

L3, D2 - 2m 54s work time. That's a 41s improvement over the last time I did L3,D2 a few months ago.

I'm enjoying having an easier week!

[art50]

Hi Rosencrantz,

Simplefit recommends to take it down a level one out of every four weeks, do you think that is too often? Was it hard on your joints/etc going 12 weeks straight without a rest?

Next week is supposed to be my first rest week, but wondering if I feel good I should just keep going?

[Rosencrantz1]

Well, I came to Simplefit from a pretty well-conditioned place, so the first 4 weeks were pretty easy for me. I also have been training regularly for a LONG time, and so felt like I was up for the 12 weeks working hard. I definitely think there's nothing wrong with playing it either way, as long as you feel like you're in tune with your body and aren't doing a ton of extra training outside of simplefit. For me, it was only an extra 30-60 minutes a week on top of the Simplefit program

[Rosencrantz1]

L3, D3 - 1:38. a :38 improvement over the last time I did L3.

Next week, back to L6

[KTG]

Great time on L3D3! I have been too impatient to do the lower level once a month. Probably I should though. It would be interesting to have a big study of strength results and injury rates under the two different regimens.

[Rosencrantz1]

Well, I certainly haven't done it once a month - this is my first time going back to a lower level after 12 weeks of pushing forward. It definitely felt good to take it easy. I'll be interested to see if I move forward on L6 next week.

[Rosencrantz1]

W5 L6 D1 - 34 rounds, a two-round improvement over my last L6 D1. Onward!

[Pilgrim1312]

34 rounds!? I can't wrap my head around that. The most I could do was 29 rounds back on level four! Very impressive. I see you are a hair's breadth from moving up to level 7. Your progress kinda tells me what I need to be doing to get there. The SF program only has a set standard for D3. Thanks for the update.

[Rosencrantz1]

Thanks, Pilgrim. I'm definitely sucking wind by the end, and, as always, pushing to improve my pull-up form.

Oh, and W5 L6 D2 from yesterday: 5:24, a 25 second improvement over my last L6 D2

Very interested to see how my D3 goes tomorrow....

[art50]

Beastly. As Pilgrim said, looks like L7 is around the cusp.

See such awesome rounds and times, do you think taking a break for a week helped get you ready for the next push?

[Rosencrantz1]

It might have; I definitely was glad to have an easy week! We'll see what tomorrow is like when I do my D3...