Speed and Strength Always

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Mickey O'neil
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Re: Speed and Strength Always

Post by Mickey O'neil » Thu May 22, 2014 7:05 pm

Where do you get the rep ranges for your Hindu Squats and Pushups and what determines the number of sets you do?

8, 13, 8, 13, etc.

21, 34, 21, 34, etc.

Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Mon May 26, 2014 11:53 pm

Hi Mickey, thanks for stopping by.

Honestly, it's the Fibonnacci sequence. I use it for the sets and the reps. I really like the rep range and spread and I seem to groove well with it mentally.
I guess the way I pick how many sets I do is based on my activity for that day and what my overall goals are for any given workout or point in time. At this point it's just maintenance. Do a little as often as possible.

Thanks for asking.

K.
Last edited by Katacombs on Fri May 08, 2015 7:42 pm, edited 1 time in total.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Wed May 28, 2014 2:01 am

Tue. May 27

Shiva Nata- 5 rounds

K.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Fri May 30, 2014 11:18 pm

Wed May 28

Squat- bar x 13x2, 135x5x2, 185x5x2, 205x5x2, 225x3x3
alt w/
Rolling Thunder- worked up to #115

Few rounds of bar hangs and shoulder bridges.


Thur May 29

J-Mo
Shiva Nata- 2 rounds
Sun Salutations

1 Arm Farmer's Walk- #100

K.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Fri May 08, 2015 7:04 pm

Tue May05

Cossack squats
alt w/
Band 1 arm mtl press + band bent rows




Wed May06

Hindu Squats- 34, 34, 34, 34, 34
alt w/
Hindu Push Ups- 13, 21, 13, 21, 13

Band GM- 13(red), 8(black), 8(b), 13(r), 8(b)
alt w/
Band curls (black)- 13, 13, 13, 13, 13




Thur May07

Face the Wall Squat- 8, 8, 8, (Systema style---slow slow slow)
alt w/
Knuckle Push Ups- 2, 2, 2 (Systema style)

K.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Mon May 11, 2015 3:30 pm

Fri. May 08

Cossack squats
alt w/
Band 1 arm mtl press + band bent rows


Sat. May 09

Face the Wall Squat- 8, 8, 8, (ss)
alt w/
Knuckle Push Ups- 2, 2, 2 (ss)


Sun. May 10

Cossack squats
alt w/
Band 1 arm mtl press + band bent rows

K.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Tue May 12, 2015 12:59 am

Mon May 11

J-Mo

Hindu Squats- 34, 34, 34, 34, 34
alt w/
Hindu Push Ups- 13, 13, 13, 13, 13

Band GM- 13(r), 8(b), 8(b), 21(r), 13(b)
alt w/
Band curls (b)- 13, 13, 13, 13, 13

Shiva Nata- 1 round

K.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Mon May 18, 2015 2:02 am

Tue May 12

J-Mo

Face the Wall Squat- 8, 8, 8, (ss)
alt w/
Knuckle Push Ups- 2, 2, 2 (ss)


Fri May 15

Hindu Squats- 34, 34, 34, 34, 34
alt w/
Hindu Push Ups- 13, 13, 13, 13, 13

Band GM(b)- 8, 13, 8, 13, 8
alt w/
Band curls- 13(b), 8(p), 8(b), 8(p), 13(b)


Sat May 16

Cossack squats- 8, 8, 8, 8, 8
alt w/
Band 1 arm mtl press + band bent rows- 13*(b)+13(r), 8(b/r)+13(r), 13(b)+13(r), 5(b/r)+13(r), 13(b)+13(r)

*()= band color

K.
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Mon May 18, 2015 6:54 pm

Mon May 18

Hindu Squats- 34, 55, 34, 55, 34
alt w/
Hindu Push Ups- 13, 13, 13, 13, 13

Band GM(b)- 8, 13, 8, 13, 8
alt w/
Band curls- 8(p), 8(p), 8(p), 8(p), 8(p)

k
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Katacombs
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Re: Speed and Strength Always

Post by Katacombs » Mon Jul 27, 2015 12:39 am

Thur. July23

Face the Wall Squat- 5, 5, 5, 5, 5 (ss)
alt w/
Knuckle Push Ups- 1, 2, 1, 2, 1 (ss)

Shiva Nata


Fri. July24

Hindu Squats- 34, 34, 34, 34, 34
alt w/
Hindu Push Ups- 13, 13, 13, 13, 13

Band GM(b)- 13, 13, 13, 13, 13
alt w/
Band curls- 8(p), 8(p), 8(p), 8(p), 8(p)

Shiva Nata


Sat July25

Cossack squats- 5, 8, 5, 8, 5
alt w/
Band 1 arm mtl press + band bent rows- 13(b)+8(b), 3(p)+8(b), 5(p)+8(b), 3(p)+8(b), 13(b)+8(b)

Shiva Nata




k
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