Massimo's training log

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Massimo Kokhno
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Re: Massimo's training log

Post by Massimo Kokhno » Sat Nov 14, 2020 12:41 am

The pulleys are useful because aside from attaching the rings to your belt and getting a 50%bw reduction (where adding load to increase the difficulty might be impractical because you have to add 100%bw to get to the unassisted equivalent), you can hang the rings normally and attach the belt to any amount of counterweight, and it might be useful for bent arm strength too because you can get a feel for the specific movement pattern.

I have slightly modified my upper routine, moving to 3x3 for all exercises and replacing planche raises with pseudo planche push ups. For now I can see improvements over the weeks because I got the partial one arm chin with the ring slightly higher than before. Being able to fully dissipate fatigue and limit the risk of overuse injuries is definitely an advantage of low frequency, and it leaves a lot of free time for handstands or other sports or non-physical activity.

Also I have achieved a Nordic curl with unsupported kneecaps, straight leg strength like the elbows in the planche and iron cross. My tendons felt fine, and now I'd like to create some kind of imitation of Michael Jackson's shoes that he used for his lean so that I can do a Nordic curl with only the feet supported. I'll have to find ideas for that, maybe using straps somehow.

Here's videos related to my training this week:


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Vagabond
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Re: Massimo's training log

Post by Vagabond » Thu Nov 19, 2020 3:32 am

Massimo Kokhno wrote: Sat Nov 14, 2020 12:41 am Also I have achieved a Nordic curl with unsupported kneecaps, straight leg strength like the elbows in the planche and iron cross. My tendons felt fine, and now I'd like to create some kind of imitation of Michael Jackson's shoes that he used for his lean so that I can do a Nordic curl with only the feet supported. I'll have to find ideas for that, maybe using straps somehow.
That's a really cool idea! I think that it should involve ankle and heel support. Like, have something to brace the front of your ankles against, and something to hold your heels down. A strap could work, but the best would be something solid so that you can place the bottom of your feet flat against to prevent any slippage.

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Against Gravity
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Re: Massimo's training log

Post by Against Gravity » Sat Nov 21, 2020 11:36 am

Massimo Kokhno wrote: Sat Nov 14, 2020 12:41 am I have slightly modified my upper routine, moving to 3x3 for all exercises and replacing planche raises with pseudo planche push ups. For now I can see improvements over the weeks because I got the partial one arm chin with the ring slightly higher than before. Being able to fully dissipate fatigue and limit the risk of overuse injuries is definitely an advantage of low frequency, and it leaves a lot of free time for handstands or other sports or non-physical activity.
I think another big benefit of low frequency / low volume training is that it allows you to max out RPE. I mean: you'll surely end up hitting failure, or getting as close to it as you can, in those exercises. This factor alone (increased effort, or proximity to failure), allows for many extra sessions of potential progress. If you were previously training more frequently, or for many sets, it's very likely your RPE wasn't max in every set. Thus, just increasing RPE, will make you observe progress.

The question is: what happens once you reach RPE 10 (or RIR 0)?
Since gaining more muscle mass is pretty hard for a constant (non-increasing) low volume-low frequency training, you'll be completely dependant of new neuromuscular adaptations for your current muscle mass.

And this is the interesting thing. For how long can you still get new neuromuscular adaptations?
Keep updating the log and we'll see. Ideally, record on video every session.

Plus, over time you can make a compilation of your progress by selecting the best set (usually first one), and only when there's a somewhat clear progression from the previous sessions. So, for example, say in week/microcycle 1 the ROM of your OAC improves; then in week/microcycles 2-5 stay constant; and in week/microcycle 6 ROM improves a little again. In the compilation, you'd show just microcycle 1 and microcycle 6. The idea is to observe the tiny neuromuscular adaptations that normally occur slowly over time in fast motion

Plus, it helps to ensure progress is caused by increased forces, instead increased cheating. Sadly, progressive cheating (instead progressive overload) is too common for us, strength athletes - and the only way to tell for sure, is a video!

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Massimo Kokhno
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Re: Massimo's training log

Post by Massimo Kokhno » Tue Dec 29, 2020 3:08 pm

Hi, it's been a while since the last update. I wasn't feeling great emotionally, like some kind of darkness taking away motivation to interact with others and to work on on online posts. Still, I made an updated list here of links to videos of the hardest leg moves I've seen. I'm working a new edition of the upper body list.

I've trained upper/lower every 5-10 days, and weight was more or less similar, in the 80-83kg/176-182lbs range. My sleep schedule was still mostly messed up, sleeping late. Who knows how much harm I've done to myself with years of disrupted circadian rhythm.

I found a post on Reddit that links to a good summary of the high intensity low frequency approach I use. It's true the sets are RIR 0, and they can be extended by dropping to a less intense variation or with rest-pause, and the low frequency allows to dissipate all the fatigue and limit the risk of overuse injuries.

If the adaptations are only neurological and there's no muscle growth then at some point I'll hit a plateau. According to Naterman in this article about periodization and training different qualities, neurological adaptations can be maxed out in 3 months, though it's not specified if it's by training near maximum recoverable volume.

Some people have been training for more than a year with this method and have reached moves like the one arm chin up, so I don't know if it also builds some muscle mass, I need to look up more about it. And also to read about high intensity training since it seems like it had some ideas in common, though it didn't use this kind of accommodating resistance.

My routine is mostly the same, but for one arm pull ups I've switched from hand assisted to only using one leg as assist, I try to make the foot slide or hop to keep the line of pull as similar as possible as unassisted, I like this new variation more so we'll see if it works. And I've switched to decline Nordic curls with the highest slope the stairs allow because I can do 3 sets of 3 so I can just work on reducing hip bend, it will be interesting to see how much they transfer to flat ground vs fully inverted. I haven't found a way to do the horizontal hold supported only at the ankles, when I tried with straps the pressure was too high even with some padding.

For now that's all, maybe I'll make another update soon since on the last day of 2020 I'll probably train.