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 KALISpeluru log

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Geronimo

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PostSubject: Re: KALISpeluru log    Thu Oct 25, 2012 1:29 pm

It's good to see you are using a combination of all these ideas we have around the forum. That is the way to progress: listen, learn, and apply.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Oct 25, 2012 7:44 pm

thanks bro, after months and months of training and searching, i think i finally found the specific programs i have to do to reach BBR..

1 or 2 times a week - Mini BBR

1 or 2 times a week - Weighted drop sets

my training now will revolve mostly with this 2 since im training only 3x a week. the rest will be either abs and cardio or rest. BBR by year end or earlier. whichever comes last. haha. thanks for reading. all the best to you.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Oct 29, 2012 1:37 am

28/10/12

Mini BBR phase 3 attempt 1 (failed)

1st set = 3 MU - 27 dips - 15 pullups - 33 pushups - 3 MU

under 3 mins 36 secs

rest 6 mins

2nd set = 3 MU - 27 dips - 15 pullups - 33 pushups - 0 MU

you know what that means. gotta repeat it again. Cool
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Oct 29, 2012 8:53 am

DB 6.5kg
2 rounds of

Snatch x 5
One arm clean and press x 5
High pulls x 5
Goblet squat x 10
Reverse lunges x 5 each side
Swings x 10
One arm row x 5
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Oct 30, 2012 9:04 am

Mini BBR, phase 3, attempt 2 (failed)

(3 MU - 27 dips - 15 pullups - 33 pushups - 3 MU) x 2

(3 MU - 27 dips - 15 pullups - 15 pushups - 0 MU) x 1

each set under 3 mins 36 secs

rest around 6 mins after every set

explosive deadhang pullups (min chest touch the bar every rep)
3-2 (was too tired already)

pyramid pushups + hold top position
2-4-6-8-10-8-6-4-2
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Nov 01, 2012 9:02 am

20kg max reps dips (1st set 15 reps, other sets 6-8 average)
then
10kg max reps dips (4-6 average)
then
max reps dips (6-8 average)

5 sets

20kg max reps pullups (1st set 7 reps, other sets 3-5 average)
then
10kg max reps pullups (3-5 average)
then
max reps pullups (6-8 average)

3 sets
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Nov 04, 2012 12:29 am

Mini BBR, phase 3, attempt 3 (failed)

(3 MU - 27 dips - 15 pullups - 33 pushups - 3 MU) x 2

(3 MU - 27 dips - 15 pullups - 33 pushups - 2 MU) x 1

each set under 3 mins 36 secs

rest around 6 mins after every set

Daniel's pushups

10 pushups + 10 sec hold on top
9 pushups + 9 sec hold..
etc
until 1 (break up at 5)

Pushup plank (pushup hold top position, every 30 sec do 3 pushups)

1 min x 1
1 min 30 secs x 1

5MD

40 pullups 70 pushups
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Tue Nov 06, 2012 10:34 am

Wingate warmup

1 pullup 10 pushup
2 pullup 10 pushup
3 pullup 10 pushup
etc
until 10 pullup 10 pushup

~10 mins rest

3 sets of max reps of

dips - pullups - pushups
35 - 20 - 30
30 - 20 - 30
20 - 10 - 30

~30 secs rest between exercise
~5 mins rest between sets

~5 mins rest

1 set of pushup plank

40 secs plank then 8 pushups
30 secs plank then 6 pushups
20 secs.. 4 pushups
10 secs.. 2 pushups

~5 mins rest

5MD

40 pullups 70 pushups
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Nov 08, 2012 9:09 am

Mini BBR, phase 3, attempt 4 (success!)

(3 MU - 27 dips - 15 pullups - 33 pushups - 3 MU) x 3

each set under 3 mins 36 secs

rest ~7 mins between set

comments: some MUs were messy, but everything else was fine. wasnt fully recovered from the last training.

~10 mins rest

5MD

55 dips

~5 mins rest

5MD

40 pullups 60 pushups

~5 mins rest

Pushup plank (every 30 secs do 3 pushups)
3 mins x 1
(there are some butt piking through the set)
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Geronimo

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PostSubject: Re: KALISpeluru log    Thu Nov 08, 2012 2:20 pm

Did you up the rest time on the mini sets?
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Nov 08, 2012 6:40 pm

Geronimo wrote:
Did you up the rest time on the mini sets?

yup. was experimenting rest time to be double of work time.

for example
work set - 3 mins 36 secs
rest time should be around 7 min 12 secs

i guess this would be slightly more realistic. however, i dont find much difference. fatigue was roughly the same. after every attempt of phase 3, the last set will test your mentality. its like doing BBR.. trying to finish up the last pushups and MU.. will try phase 4 next week, with 9 mins rest and see how it goes. you should give phase 3 a try. mini BBR in sets have been the hardest short intense routine i have ever done along with some confidence improvement. Smile

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Geronimo

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PostSubject: Re: KALISpeluru log    Thu Nov 08, 2012 8:20 pm

Nice man...I will try phase 3 tomorrow and let you know how I do
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Nov 11, 2012 1:04 am

Max reps pullups - 27

Max reps dips - 40

Superset
Wide pushups - close grip pushups
2-4-6-8-10-8-6-4-2

Pullups - pushups
2-4-6-8-10-8-6-4-2

Bar dips (MU to get up)
2-4-6-8-10-8-6-4-2

pushups - pullups then 5 secs hold on top and bottom - pullups - pushups
5-5-5-35
10-10-10-35
15-15-15-35

Pushup plank (every 30 secs do 3 pushups)
5 mins total
2 mins x 1, 1 min 30 secs x 2
(there was some butt piking here and there)

then,

40 secs hold 8 pushups
30 secs.. 6 pushups
20.. 4..
10.. 2..

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SIMBA

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PostSubject: Re: KALISpeluru log    Sun Nov 11, 2012 1:55 pm

Akhi, do tradional sets not work for you anymore. Have you become that much of a BEAST lol.
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Nov 11, 2012 9:51 pm

mshefa07 wrote:
Akhi, do tradional sets not work for you anymore. Have you become that much of a BEAST lol.

gotta do what you gotta do Very Happy
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Fri Nov 16, 2012 10:15 am

back to work

mini bbr 2k13 phase 1 (clear)

(1 MU - 10 dips - 5 pullups - 10 pushups - 1 MU) x 6

each set under 1 min

rest between set 2 min
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat Nov 17, 2012 11:33 pm

5 x Superset 10kg dips-BW dips = 20-12,12-10,10-8,10-8,7-8

3 x Superset 10kg pullups-BW pullups = 15-7,6-7,6-7

Pushup + iso hold
10 + 10 secs
9 + 9 secs
etc..
until 1 + 1 sec

Iso hold + pushups
40 secs + 8 pushups
30 secs + 6 pushups
20 secs + 4 ..
10 .. + 2 ..
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Nov 22, 2012 9:03 am

21/11/12
mini bbr 2k10 phase 4 attempt 1 (failed)

4 MU - 30 dips - 20 pullups - 20 pushups - 0 MU
under 4 mins 48 secs

~ 9 min rest

4 MU - 15 dips - 20 pullups - 20 pushups - 0 MU
under 4 mins 48 secs

lacking of pushing power

22/11/12
mini bbr 2k13 phase 2 attempt 1 (failed)

(2 MU - 20 dips - 10 pullups - 20 pushups - 2 MU) x 3

(2 MU - 20 dips - 10 pullups - 20 pushups - 0 MU) x 2

each set in 2 mins

rest ~ 4 mins between set
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat Nov 24, 2012 7:50 am

Max reps pullups - 30 (28 to 30 with a little bit of kipping)

Max reps dips - 42 (paused at 40)

Superset
Wide pushups - close grip pushups
2-4-6-8-10-8-6-4-2

Pullups - pushups
2-4-6-8-10-8-6-4-2

Bar dips (MU to get up)
2-4-6-8-10-8-6-4-2

pushups - pullups then 5 secs hold on top and bottom - pullups - pushups
5-5-5-35
10-10-10-35
15-15-15-35
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Nov 26, 2012 8:48 am

mini bbr 2k10 phase 4 attempt 2 (failed)

4 MU - 36 dips - 20 pullups - 44 pushups - 0 MU
under 4 mins 48 secs

rest ~ 9 min

4 MU - 25 dips - 15 pullups - 23 pushups - 0 MU
under 4 mins 48 secs
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Thu Nov 29, 2012 8:57 am

mini bbr 2k10 phase 4 attempt 3 (failed)

4 MU - 36 dips - 20 pullups - 44 pushups - 0 MU
under 4 mins 48 secs

rest ~ 9 min

4 MU - 36 dips (paused at 30) - 20 pullups (kip the last 3) - 15 pushups - 0 MU
under 4 mins 48 secs

man the dips is seriously killer. such a high number to pull off by the time reach pushups im already out. need to do more work. study
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sat Dec 01, 2012 5:44 am

100 pullups

100 dips

200 pushups
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Sun Dec 02, 2012 7:38 am

all listed is total

100 squats

100 secs planche hold with both feet on the ground

50 secs L-sits

50 ab wheel rollouts with both knees on the ground
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Mon Dec 03, 2012 7:57 am

rainy day today, bar is wet and harder to grip but just went with it anyway. maybe just 1 or 2 attempts away probably to get FIRST set done haha.

mini bbr 2k10 phase 4 attempt 4 (failed)

4 MU - 36 dips - 20 pullups (kip the last 5 due to wet grip) - 44 pushups - 2 MU

under 4 mins 48 secs

~ 9 min rest

4 MU - 36 dips - 20 pullups (kip the last 7) - 30 pushups - 0 MU

under 4 mins 48 secs
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K4lisPeluru

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PostSubject: Re: KALISpeluru log    Wed Dec 05, 2012 10:46 am

i have to update this. not everyday is a green day. this was one of my down days. surprisingly. i had one day rest. and that normally was enough. but today i underperformed. i suspect it could be few factors.

1) lunch earlier was not fully digested

2) it rained halfway through

3) i have done phase 4 for 5 times and failed, with no sign of improvement on the 5th attempt. maybe im just mentally tired at the moment. with not much encouragement after failing 5 times, im just gonna switch to mini bbr 2k13 phase 2 for a session and back to 2k10 phase 4.

4) was not breathing properly

5) been eating a lot of cakes

todays work

mini bbr 2k10 phase 4 attempt 5 (failed)

4 MU - 36 dips - 20 pullups - 44 pushups - 2 MU
under 4 mins 48 secs

~ 9 min rest

4 MU - 24 dips - 9 pullups - 19 pushups - 1 MU
under 4 mins 48 secs

on the second set, my mind just told me to stop. maybe because of the accumulated factors above. i felt my body could still go though, but my mind said no. gonna have a good rest tonight and probably go with 2k13 phase 2 while fasting tomorrow. iA.
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