Chest Workout & Myorepping (II)

 As usual, things keep changing, the Chest and Myorepping article was a spinoff from the Creatine series...

Today is the second writeup on Chest program at the gym.

It turns out to be more difficult than first thought. As such, I added another table that removes any warmup and machine exercises data out of the equation.

Overall the raw data table...

Orange = last rep close to failure. Red = ...to failure point

 

Chest Day Main Course

• Progressive overload on BenchPress myorepping is via increasing reps and sets rather than weight now.
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• For DumbellPress its all three :- weight, sets and load but it won't be happening all at the same time with each successive session. Yesterday just happened to be a good day to nail all three.
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• PullOvers aren't exactly a main exercise but has been inserted to open up the various muscle and help re-set the shoulders and scapula after all the pressing motion. 
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• The Round the World (RTW) is really more of an endurance-strength polisher to finish off the day.

Might add some flies or cable work later...

 

Diving back to load, sets and reps moved for comparison,

Next session onward, will stick to flat bench for barbell and incline for dumbbell to standardize  for better comparison.

Yesterday session was followed by the Quarterly "No Training" 2.4km Run... dropped from the last recent PB by 30+ sec but HR was considered low. Given the condition of the last 3 weeks from the cold/ flu I guess its not too bad and looks like I messed up with the larger stride from yesterday too.

2023 Nov Training Reflections

 

 

November, a month of Dragon Flags, Dragon Flags and more Dragon Flags. Decided to do a full month of 30 reps for 30 mornings. Only realized much later that I had been doing it wrong in the past one over year. 

At least the base strength from what I had been doing served well when the form was corrected. But would have to regress a little in terms of the reps/ set... probably gonna take another month to comfortably get back to the usual 10/set x 3... The issue is being unable to gauge the body-legs alignment when doing which often ends up with a more than desired hinging of hips towards the end of a set. 

As the ROM is considerably lesser with the body-legs in a straight line, in a bid to do "more" that's where the hip hinging occurs.

7-8 is about all the max good form reps that can held at this point before the scapula and hand grip slips thus having at least to re-set before continuing.

Anyway the whole point of more DF is using that to stage and prep for other calisthenics movement.

Everything else is on track this month for the "Daily Salad" menu except 5km short on runs. Still trying to dial in with the new pair of shoes. The older Xtep despite having the foam a little compressed by now but still seems to be the faster. 

Fighting to down the weight... A little success-- drop about ~1.5kg in the morning and couple of days even hit below 75kg while muscle mass doesn't seem to be affected. Yea that means weight down but t-shirts gotten tighter :)

Mulling continues if I should attempt the 100km Backyard Ultra before the end of the year... it would be a "no training" event if it does take place...