What is the long plank?
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It's a plank with your arms fully extended. I can normal plank over 2 minutes. Though I am not sure how much longer
One love
One love
TransistorBass
Resting Yoga Face
I tend to plank for 30x slow breaths which if I time it is usually 1min 15 to 1min 30, then do side planks straight after.
I don't know my bodyweight exactly when I had my max lifts, so the following are estimates, I'm 5'9'' or 176cm.
Deadlift 335lb (150# bw)
Highbar Back Squat 235lb for 4 sets of 6, never maxed out (160-165# bw)
Bench 225lb (155-160# bw)
Standing Barbell Military Press 155lb for 4 sets of 4 (160-165# bw)
Seated DB Military Press 60lb for 3 sets of 8 (160-165# bw)
Unweighted Pull Ups 23 at various bodyweight between 145 and 165#
Weighted Pull Ups w/ 70lbs added for a set of 5 (160-165# bw)
Other than the deadlift (age 19) all my maxes were at age 21-22. 165 was the heaviest I ever weighed; I was always afraid of getting soft. Now I'm weak, skinny, AND soft. I injured my back at age 22 and tore both my rotator cuffs in separate incidents shortly after, which led to very long hiatus from weightlifting and the end of any PR chasing.
I never trained for a one armed pull up, but I really wish I had. I think it would have been attainable with practice.
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All felt good today 
- Squat: 3x5 102.5kg
- Bench press: 3x5 85kg
- Deadlift: 1x5 145kg
3x10 landmine curtsy Lunge
Dragon squats
Super set single leg extensions with hamstring curls.
Muscles ups.
One love
Dragon squats
Super set single leg extensions with hamstring curls.
Muscles ups.
One love
thtstvklly
Esteemed member
what a great thread!
im coming up to the final week (week 8) of the Armour Building Formula.
last week, monday and friday were double overhead press with double 24kg ketllebells for around 55/60 reps, then 5x3 pullups with 15kgs.
wednesday was test day on the ABC (armour building complex) which is 2 cleans, 1 overhead press and 3 squats, all with double 24s, every minute, on the minute, for 30 minutes.
tomorrow that flips, so monday/friday are ABC days for about 15-20 minutes then pull up ladders. Wednesday is test day, aiming for 100 doube over head presses in 30 minutes or less... inshallah!
stay strong out there!
im coming up to the final week (week 8) of the Armour Building Formula.
last week, monday and friday were double overhead press with double 24kg ketllebells for around 55/60 reps, then 5x3 pullups with 15kgs.
wednesday was test day on the ABC (armour building complex) which is 2 cleans, 1 overhead press and 3 squats, all with double 24s, every minute, on the minute, for 30 minutes.
tomorrow that flips, so monday/friday are ABC days for about 15-20 minutes then pull up ladders. Wednesday is test day, aiming for 100 doube over head presses in 30 minutes or less... inshallah!
stay strong out there!
On the topic of strength (no thread is safe from my obsession with Buddhist wisdom)…
"The strength, or "tolerance," it takes to heal has nothing to do with a grin-and-bear-it machismo. True strength is like a flexible lacquer bowl-if you drop it, it will bounce-as opposed to a hard ceramic one that shatters into a hundred pieces. Strength is a soft, agile, and open mind that bears witness to life, rather than trying to fight against or live around undesirable experiences. Strength is our willingness to stay present in the face of uncertainty."
- Elizabeth Mattis Namgyel
But I’m scaaaaaaaarrreedddd
What I am doing about that for myself is using doses/inhales that I know I can handle. May keep it shallow for a while, but that's what is in the cards for me right now.
To bring it back around, I have to take it easy and stop being so hard-ass about everything. My body hurts so much this weekend, and I think a lot of it stems from not only a heavy week, but I may have done too much on Friday's workout. That said, I have a bowl of changa packed, next to my bed, and I am going to lay down, heat my back and either hit it before closing my eyes, or upon opening them.
One love
To bring it back around, I have to take it easy and stop being so hard-ass about everything. My body hurts so much this weekend, and I think a lot of it stems from not only a heavy week, but I may have done too much on Friday's workout. That said, I have a bowl of changa packed, next to my bed, and I am going to lay down, heat my back and either hit it before closing my eyes, or upon opening them.
One love
Far from feeling tired post-MDMA, I felt great. More bodily control, less pain, everything felt easier. After each set I got a wave of loving feelings, so it's a good afterglow 
- Squat: 3x5 105kg
- Overhead press: 3x5 59.5kg
- Row: 4x8 70kg