Update Dec 2024 - Only realize how I have been doing it wrong on 25th Nov 2023 and started correcting the hip hinging error... something I been consistently doing wrong for almost 2 years! First off, this isn't some trendy " Let's do "X" no of "Y" for a "Z" no. of days " thing as popularized on many sites and channels. Rather it's another "experiment" this year stemming from things I have been mulling. Cores is one big group of muscles that can be worked daily. Most people gravitate towards the "6-pack" aka rectus abdominis because of aesthetics, but it is more. Much more. Even when not directly focused in exercising them, it's utilized as supporting/ stabilizing muscles in almost every other exercise. Hence testing out with a daily 3 sets of 10 in the morning, still fasted, isn't all that ridiculous or overworking them in my opinion. Secondly it's part of my form improvement and mind-body a...
It has been awhile any write-up has been done. About time now after completing yet another round of the Russian Fighter Pullup Program. This time I had it dialed to starting the daily 5 sets with 10, 9, 8, 7, 6 reps. Same rep numbers as my very first time on this program but with +10kg extra for this round. 1300 reps in total, not counting body weight reps for warmup daily. Overall for training and workout, things haven't been quite as smooth since the start of the year... Been averaging about 1 hr less sleep per day. As a result overall training volume and intensity has been down by ~40-50%?? Frankly I couldn't gauge with much accuracy but definitely been doing a lot less. The only part of my "Daily Salad" still on track to reach the year end target number is pullups. T0 make up a little, the scant quantities of other regular things like L-sit ChinUps and Dragon Flags- I just make sure to do them in as strict a form as possible. Downsizing Quantity, Upping Quality...
ELBOW DIPS! A move that eluded me an entire year since attempting in Sep-Oct 2022... My left shoulder of course is anything but stellar during all this time. Over-training left me too exhausted to try and do this move much even on days when the delt wasn't acting up like a b!atch. For the longest time-- lowering the elbows without buckling halfway was just impossible Fast or slow-- it made no difference... I simply plop like a sack of sh!t on the way down... until 23 Sep 2023 -- First ever... 5 reps of Elbow Dip Figured out the trick by myself. Watched a few more videos of others afterwards only to realize it's all shown but I was just too thick to see it! -- The "trick"? Move forward when getting ready to drop the forearm and elbow down to the back. This will lower the loading force. Swing upper body rearward to get the momentum for punching forward before rising back up! Once that was wired in the thick slow skull of mine--- it was just a matter of adding new m...