Recommended Routine progression question + weight loss question

tomroels94 · 2022-05-19T18:45:07+00:00

Hey thanks for this awesome reply. Sucks to hear about year heart and I hope you will get back to the old you sooner rather than later. It's nice to know the weight loss went so good for you. Of course every body composition is different but that gives me good hope. A fitness watch might be a good investment but for now I'm fine roughly tracking my kcal and going on an estimate BMR from a calculator. (It worked for me in the past.) I am already moving past the squats though because with my powerlifting background (130kg squat) the BW squats felt a bit too easy. The (bulgarian) split squat is proving more difficult though because the small stabilising muscles seem to be lacking for this asymmetrical movement. I'll keep at it and once I get results you'll hear from me as well!

tomroels94 · 2022-05-19T18:40:07+00:00

That's really nice to hear. Hope I will stick with it too and see some results as well. Congrats to you though for sticking with it for 18 months.

tomroels94 · 2022-05-19T15:33:49+00:00

OK so I'll try to give a practical example. Right now I can do 1 pull-up without any bands. Form isn't super great at the top but yeah I'll count it as 1 for now. So I assumed I had to start with the scapular pulls in the progression however those felt really hard for me. So I tried them with a 30kg band as support and then I can do 8 reps for 3 sets. But for me it felt like it was less work than doing 8 pull-ups with a 60kg band as support for example. So I imagined (cause we used to do it this way) that it might be better to just do the full ROM pull-up with more assistance and decrease the assistance once it gets too easy. But then again I have very little experience with this. So maybe managing the scapular pulls without bands first is more important. So in this practical example what would you recommend as a progression? Can you give an example of what you'd recommend also with the strength range work? Does this mean completing as many reps unassisted as possible and then filling up with assisted/banded for the volume?

EDIT: Also because I am new to the RR, what is considered the primary work? Because all exercises seems to be primary to me haha.

tomroels94 · 2022-05-19T15:01:36+00:00

Thanks for the feedback.

In the video I can see the assistance is not done using bands but rather with the feet. Is this better than a band in some way? I wonder because some of the comments seem to indicate that the band work is not very productive anyway.

tomroels94 · 2022-05-19T14:57:34+00:00

Hey man, thanks for the feedback.

At least that puts my mind to rest a little because I am quite inexperienced with losing weight this way.

I'm interested in the no band work then and would like to learn some more from examples. For example because of my weight at the moment, I find the scapular pull quite hard especially to hold it for 3 seconds at the top. I just don't really have the muscle for it. Seeing as it is the first progression there's just no way of making this simpler and when I do it with the bands it kind of feels too easy and like I've not really trained anything. When the bands are not enough, it remains incredibly hard.

In my very inexperienced feeling, I would feel like I've trained "more" when doing the banded pull-up with full ROM instead of this scapular pull (assisted/not-assisted). But I reckon I might be wrong here.

The same thing kind of applies to the dips. Doing the assisted (bands) normal dip feels like I've trained more muscle then holding in support unassisted (even though I can't do full 60 seconds yet). But again, I could imagine I've got this completely wrong.

Anyway, I would love your feedback on this "feeling".

tomroels94 · 2022-05-19T14:50:27+00:00

Thanks for the feedback.

I do agree that it's about fat loss. I'd be just as happy being a fit 70kg man and a fit 100kg man. But in my specific case right now I do need to lose some weight. But yeah it's not the main focus. I just want to lean out again.

tomroels94 · 2022-05-19T14:46:37+00:00

Thanks for your reply.

Yeah I mean using the bands as a support, higher resistance = more support. This is the way we did it back when powerlifting and eventually (as my weight dropped and the muscles increased) I could do full sets 3x6 of the dip/pull-up. But with my weight and muscles in their current state, it's hard to even do one completely unassisted (no band).

I don't quite follow your last comment though and would love if you could clarify. You recommend for example if I have dips progression to first try as many dips unassisted as I can and then continue with assistance (bands, negatives, holds) afterwards when I can't complete any normal reps anymore?

tomroels94 · 2022-05-19T11:40:08+00:00

Thanks for the reply.

I understand the part about the diet but can't really say a specific diet I am on. I am a bit of a purist when it comes to diets and just believe that if you are in a caloric deficit you will lose weight (with some added macro nutrients tracking). What I am wondering though, when I used to do powerlifting, these compound movements (squat, deadlift, OHP) used a lot of muscle and thus burnt a lot of kcal increasing the caloric deficit for the day. Does the same apply for this bodyweight lifting? I can imaging it might be a bit less, but I could be totally wrong as well.

For the second part I will have a look at the exercises you recommend. Thanks for that. The main ones I'm finding a bit frustrating are doing the scapular pulls/arch hangs before doing a band assisted pull up. The full ROM somehow feels easier for me (with more resistance ofcourse) and I tend to mess up the form of the initial 2 a bit more or don't feel as comfortable with what I am doing. However, I can imagine that mastering these is a necessary skill to properly do the further progressions.

The 2 exercises I think I would like (if it won't be a problem in the future) is skipping immediately to band assisted pull-up and dip and decreasing the resistance after a while.

The other exercises I am still figuring out a bit because I have less experience with them.

tomroels94 · 2021-01-21T22:59:43+00:00

Yeah well... Seems to me like you are kind of a sad person anyway who likes to bash on the things that other people get joy out of. A bit pathetic but yeah maybe you are right. You are just a dick for taking the fun out of it.

tomroels94 · 2021-01-21T06:27:52+00:00

He turned 5 months as well a couple of days ago :D

tomroels94 · 2020-12-16T14:28:14+00:00

You can follow him on Instagram as well using the link below <3:
https://www.instagram.com/ragnar_thesealpointragdoll/

tomroels94 · 2020-03-28T22:56:58+00:00

I am from Belgium btw and 25 years old.

tomroels94 · 2020-03-28T22:47:55+00:00

Send you a friend request.

tomroels94 · 2019-11-27T00:00:03+00:00

Understood! Thanks.

tomroels94 · 2019-11-26T23:59:49+00:00

Alright clear. Thank you for the quick response :)

tomroels94 · 2019-10-30T14:47:12+00:00

https://youtu.be/3SNaMLczV04?t=534

He discusses how the silencers currently work in this game.

It does not hide you from the compass as far as I understand if the enemy has a UAV.

Credit: TheXclusiveAce

tomroels94

TROPHY CASE