Nov 2024 Training Log

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01 Nov 2024
Sick - Break

02 Nov 2024
Hike/Walk: 16km
PullUp: 10, 10, 
LsCU: 5, 5
Decl.PU: 20, 20

03 Nov 2022
🐲🚩: 10, 10, 08[+2×2.25kg], 15
SideGripPullUp: 3, 12, 7
PullUp: 10, 

04 Nov 2024
Run: 4.00km,  5:15min/km, avg❤️129, mx❤️154
FrontLever training (late morning)
Failed MU tries at park
... FDP Day28
warmup Dips: 30,  22
Dips[+25.0kg] : 08
Dips[+30.0kg] : 07
Dips[+32.5kg] : 06, 07, 06

05 Nov 2024
PullUps: 40
MU fine tuning and reflecting

Getting the flow in muscleup... after much observation of others and failing to get my muscleups on standard pullup bars... I noticed the ease of others who can quickly roll their head and  shoulder over the bar while just at mid or even upper chest.
The first place I can easily work towards that flow is at my kitchen pullup bar. Strangely. Then i realized it partly has to do with able to over grip comfortably on this thinner bar.
Bar height isnt optimal but sufficient that starting from a slight C  curve, legs arent scrunged up affecting momentum of a curved pulling action.
Easily get to mid chest and face is already aligned to bar. Problem was above this bar is the wall... so I could never punch the head/body forward.
Tried at yellow bar today using what's done at home. See comments in video.
The common point noted, on whichever bar is, a MU pull which is similar to hi-pullup is VERY different from normal pullup. At the swing up to the rear... apply pressure at the fingers, "pulling the bar backward" as the body curves up to increase the momentum until high enough and transfer the rear direction finger pulling pressure to the mid/ base of palms to press upwards into a dip

06 Nov 2024
Run: 5.00km,  5:15min/km, avg❤️131, mx❤️148
ACAP Wide.Pullups: 5 ×20,  7 ×05  
Total 135

07 Nov 2024
PushUp: 20

08 Nov 2024
LsCU: 7, 7, 7, 7, 7
ss  07PullUp• 21PU  ×5
Treadmill Run: 2.5km, 15min

09 Nov 2024
Run: 10.00km,  5:21min/km, avg❤️141, mx❤️161
10km PB @ 0:53:39, 15⁰C weather.
Flight back to SG



10 Nov 2024
Dips: 10, 15, 15
5Tucked.p-Bar.Push•5ElbowDips  ×3
Muscleups: 3, 2 ,0, 4, 1, 1.  Pullup: 10, 
... FDP Day34
Dips[+25.0kg] : 10,  Dips[+30.0kg] : 07+1
Dips[+35.0kg] : 07, 07, Dips[+40.0kg] : 05, 04
ss 10PullUp• 20💎PU  ×3
Run: 2.40km,  4:53min/km, avg❤️135, mx❤️151
PullUp: 10,  PushUp: 20, 20, 20
Start fresh... tank empty at end of day


11 Nov 2024
[5LsitChinUp•10PushUp•15AirSquat]  ×10
Systemic overload symptoms... taking it easy today

12 Nov 2024
warmup Dips: 10, 10, 10
... FDP Day36
Dips[+25.0kg] : 10,  Dips[+30.0kg] : 08
Dips[+32.5kg] : 6.5, 7.5, 
Dips[+35.0kg] : 07, 06,  Dips[+37.5kg] : 4.5
Strict.PullUps: 7, 7, 7, 7, 7, 7, 7
barely squeezed out last bit to finish up wt dips.


13 Nov 2024
Run: 5.00km,  5:30min/km, avg❤️133, mx❤️148
AirSquats: 50, 50, 50, 50
BgSpl.Squat: [5×2],  [10×2],  [10×2]
Wt.ChinUp: [15kg ×8],  [20kg ×7],  [25kg ×4],  
[25kg ×5],  [20kg ×5]
PU: 20, 30, 25, 25, 25
... feeling fatigued. Stiff delts.

14 Nov 2024
10WidePull • 15PU  ×2
15Dips•10 WidePulls•15 PU  ×3
07WidePulls•10PU  ×2

15 Nov 2024
Run: 4.00km,  5:12min/km, avg❤️138, mx❤️154
LsCU: 6, 5, 5
PullUp: 10, 10

... can't quite get back to my running metrics (higher HR) in these last 2 morning runs. Maybe it's the squats from the evenings these past week? But compared to similar episodes, at least current speed can be maintained. Normally when quads are burning--  speed of runs tend to become slower.

16 Nov 2024
PullUp: 10, 10
FrontLever practice (10min)
MuscleUp: 0, 4, 3, 4, 2, 2
DBPress:  
25.0kg ×11,  27.5kg ×07, 
30.0kg ×08,  32.5kg ×08, 
35.0kg ×05,  35.0kg ×06,  
FDP Day40/40 [weighted dips]
25.0kg × 07,  30.0kg × 07,
35.0kg × 07,  40.0kg × 06,  
45.0kg x 03
LSitChinUp: 10, 09, 
...Woke late ... miss morning run.

17 Nov 2024 [Frankfurt.FiE]
Run: 5.00km,  5:11min/km, avg❤️140, mx❤️158
Flight to Frankfurt: 14hr
PullUp: 10

18 Nov 2024 [Frankfurt.FiE]
SqEdgeWidePullUp: 10, 10, 10
30Push•05Pulls ×5
Run: 5.15km,  5:22min/km, avg❤️134, mx❤️148
SqEdgeWidePullUp: 5, 5, 5, 5, 5, 5, 5

19 Nov 2024 [Frankfurt.FiE] 
PushUp: 25, 25, 25
AirSquat: 25, 25, 25

20 Nov 2024 [Frankfurt.FiE]
PushUp: 25, 25, 25, 25
AirSquat: 50, 25, 25
Run: 5.16km,  5:25min/km, avg❤️162, mx❤️182
05Pulls•15💎PU ×7

21 Nov 2024
Break

22 Nov 2024
PushUp: 25, 25, 25, 25
LsitPullUp: 5
FLT back to SG

23 Nov 2024
Break
LsCU: 7, 7, 7
Run: 3.00km,  5:08min/km, avg❤️132, mx❤️147
PullUp: 5, 5, 5,   8, 8, 8

24 Nov 2024
InclineBenchPress: 
50kg ×15,  60kg ×11
MuscleUp: 2, 3, 3, 2, 1
DBPress: 
27.5kg ×10,   30.0kg ×08, 
32.5kg ×08,   35.0kg ×08, 
💎PushUp: 20
Dips: 25, 20, 20. PullUp:10, 10, 

25 Nov 2024
Run: 5.00km,  4:54min/km, avg❤️147, mx❤️169

26 Nov 2024
🐲🚩: 10,10,12,10,  LsitChinUp: 7, 7, 7
30AirSquat•07W.Pull•15💎PU
[25.20kgZ-Squat•07W.Pull•15💎PU ] ×4
[10W.Pull•20💎PU ] ×4

27 Nov 2024
PullUp: 8, 10, 10
💎PU: 20, 20, 20
PikePU: 6, 10, 12, 12

28 Nov 2024 - Rest

29 Nov 2024
MuscleUp: 2, 3, 3, 3, 1, 3, 0, 0
LsChinUp: 10, 8, 10, 10
DBPress: 
30.0kg × 10,  32.5kg × 04 & 08
DB🔨Curl: 
12.5kg × 10,  15.0kg × 10
17.5kg × 08,  15.0kg × 08
MU: 1 and 0, 0 were done on rear pullup bar facing cam.. Unaccustomed to the uninterrupted bar length from the usual moustache bar used on the box-rack.

30 Nov 2024
2×7kgDB.Squat: 20, 20, 20, 20, 20
Run: 5.02km,  5:17min/km, avg❤️137, mx❤️155
[5LsCU.12💎PU]  x5


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