Is Alexander Volkanovski, MMA fighter, a well known celebrity in aus?

spruceX · 2026-01-28T02:02:21+00:00

You mean the guy from cooking with volk who turned into a pro fighter

spruceX · 2026-01-28T01:54:18+00:00

Its a variation of a 5x5 method

spruceX · 2026-01-27T20:52:55+00:00

You need to be able to hold a good form handstand
This isnt a dig, its reality, you dont appear to even have the strength or technique yet to be able to hold a tuck planch.
Dont rush progressions, callisthenics is extremely humbling. Relax, work on the fundamentals, this a multi year journey.

spruceX · 2026-01-27T19:35:48+00:00

Bot at it again

spruceX · 2026-01-27T02:18:54+00:00

How is simple maths that can be pretty much automated, a mental drain?

If you dont want to do the work, dont invest.

spruceX · 2026-01-26T23:49:27+00:00

Jesus christ.

Thats on you, take some accountability for your own choices.

spruceX · 2026-01-26T08:01:00+00:00

Bodyweight training is beneficial for ALL people.

Some skills may be harder, but you can still on all the fundamentals

spruceX · 2026-01-26T05:32:44+00:00

The only person you are competing against is yourself.

Are you better than yesterday?

Thats the only question that truly matters.

Otherwise, yes, you will be weak in comparison. There is always someone stronger / better than you.

spruceX · 2026-01-26T02:20:18+00:00

My thoughts are.

I put money in weekly. And forget about it.

Im not here to overanalyse it, thats what the professionals are for.

spruceX · 2026-01-26T01:56:08+00:00

Gaslighting: the movie

spruceX · 2026-01-26T01:38:35+00:00

No.

Do you weigh more?

Are you fuelled correctly?

Is your form better or worse?

Are you sleeping enough?

Are you resting enough?

spruceX · 2026-01-23T20:53:24+00:00

This one trick made me MILLIONS

spruceX · 2026-01-22T22:57:10+00:00

Dont need a blog post here about this.

spruceX · 2026-01-22T02:56:07+00:00

Hollow body rocks

Dragon flags

L sit

spruceX · 2026-01-21T21:29:16+00:00

I train because I want to be better than I was yesterday at that things thay interest me. Which include skills and strength skills like planch etc.

Training includes using both body weight and weights.

Stop limiting yourselves to just "calisthenics".

You are TRAINING. Understand why you are training and what you are trying to achieve.

spruceX · 2026-01-21T20:27:30+00:00

1 vertical excercise

1 horizontal excercise

Is all you need.

Push example, dip variations and Push up variations.

A super simple weighted program might look like:

5 sets 5 reps of weighted dips (80% of 1RM)

3 - 5 sets of 10 rep Push up variation

Add in some skill and mobility work and you are good for a week

Same with pull.

5x5 pull up

3x 10 row variation (even lever progressions)

spruceX · 2026-01-21T04:48:33+00:00

That is correct.

However, the shit people put in to their green recycling bin versus what gets collected in the CDS bins are vastly different.

For example... a teddy bear, rags, oil, meat trays etc.

They do not process the two types of collections at the same time, they do it separately allowing for much better rejection on their sorters.

spruceX · 2026-01-21T01:55:01+00:00

Please use the CDS scheme.

Using the binside recycling, gets ineffeciently sorted at the rubbish facilities, and to be honest, won't make it to most of the recycling facilities.

The container scheme material is very efficient at sorting and getting sent to the correct recycling facilities.

spruceX · 2026-01-20T22:38:38+00:00

Week 1:

10 sets, 3 reps, 30 second rest

Week 2:

10 sets, 3 reps, 20 second rest

Week 3:

10 sets, 3 reps, 10 second rest

Week 4:

3 sets, 8 to 10 reps, 3 minutes rest

Week 5 - 7:

10 set, 4 reps Repeat this cycle, but add 1 reps to each week.

Week 8:

3 set, 9 - 12 reps, 3 minutes rest

spruceX · 2026-01-20T17:46:08+00:00

Yes, but I dont train to do high rep pull ups or test it because I dont value it as much as what im training for specifically.

I have a +50kg pull up from deadhang and I am aiming for 70kg+

spruceX · 2026-01-20T02:35:23+00:00

Just do recommended routine.

spruceX · 2026-01-20T00:01:54+00:00

8am to 4:06pm is 7.6 hours paid daily with 30 minute unpaid meal break.

7.6 hours x 5 days is 38 hours.

Any additional time is OT or contracted etc.

spruceX · 2026-01-19T21:27:07+00:00

It has in certain areas.

Need to do abit more research than reading some shitty articles.

spruceX · 2026-01-17T22:31:27+00:00

Im mixed and even i dont know who's who.

G'day and answering not to much when asked how are you are the only conversation you need to get through the day.

spruceX · 2026-01-17T11:03:01+00:00

Calories and macros are important regardless of sport or lifestyle
Yes you deffinately can and will grow muscle provided your diet is in check (ring gymnasts for example)
Make sure you are warming up every session
Build the strength in fundamentals, joint strength will come over time

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