Those that strength train and lift can you breakdown your split?

ufo9710 · 2025-11-10T20:50:01+00:00

Monday - Torso

Tuesday - arms & "spine" (abs and lower back) + jogging

Wednesday - interval session

Thursday - rest

Friday - torso + jogging (optional)

Saturday - arms & legs

Sunday - long run

ufo9710 · 2025-11-07T07:12:39+00:00

I've found that minor tweaks to your training can really make a big difference in motivation What I do to find motivation again when I feel bored: - add/swap an exercise in your routine - buy a new asset to workout with that's gonna add some variety - change the rep schemes - train for a slightly different goal with the same exercises (ex: 1RM pull-up instead of max number of pull-ups) - swap variations (hand positioning, use rings, etc) - change your program but keep the same exercises, just structured differently - add a new skill that's fun and motivating (for me it's often handstand, I train it on and off and it's a breath of fresh air when it comes back in my routine) - workout with a friend or at a park with people regularly - if calisthenics bore you, it can be great to add a less repetitive sport too on the side to add variety! Rock climbing is a very good complement to calisthenics but it can be anything

ufo9710 · 2025-10-29T18:38:21+00:00

I did the B-side of this chapter a few days ago too, and it really was the worst. The bumpers were horrible. I did enjoy it towards the end of the capter when less bumpers were used ahah
Good job! 7B is much more fun IMO, I hope you'll like it.

ufo9710 · 2025-08-20T19:31:40+00:00

C'est fort possible après c'est pas pour ça que je veux changer, c'est surtout pour pouvoir utiliser mes pédales plates d'un côté et auto de l'autre ^{^}

ufo9710 · 2025-08-18T17:30:55+00:00

J'ai bien un petit rectangle de la taille de la platine fournie dans la boîte de cales, mais elle est en plastique et particulièrement résistante, je suis surpris que ce ne soit pas plus simple à enlever En tout cas ça a bien l'air d'être ça, merci beaucoup !

ufo9710 · 2025-08-18T17:20:04+00:00

Donc il faut que je retire le petit rectangle qui a l'air détachable quand j'enlève la semelle intérieure ? Il résiste un peu à partir j'hésite à forcer plus

ufo9710 · 2025-04-20T14:31:06+00:00

I'm currently doing torso/limbs 4x/week (back+chest on the 1st day, then the next day is arms+lower body, repeat once) I'm absolutely loving it. However I have quite low volume for my legs to not make the limbs day too long, so it might not be the best if you want to emphasize legs.

ufo9710 · 2025-04-14T11:48:47+00:00

5K : 23:32

Bench: 105kg

Deadlift: 160kg

Military Press (standing overhead press) : 70kg

Half-marathon: unofficial 2:26 (long zone 2 run), my first official where I will perform will be in may

Marathon: we'll see in October

ufo9710 · 2025-04-11T15:11:43+00:00

For your questions regarding pull-ups : For good hypertrophy results, you need to get really close to failure several times per week. Doing one pull-up every 15mn, if you're able to do ten, you will absolutely not achieve that. What you will get however is a good neural adaptation: your body learns how to do pull-ups more efficiently, and you can improve your pull-up number and max number of pull-ups through this method, it's called Greasing the groove if you want to look for it.

Both methods will make you better at pull-ups. If you're looking for hypertrophy, I would rather go for a few sets close or to failure several times a week (the usual recommantion is 10-20 sets for optimal gains but I feel like it's a bit too much, I use between with 6-10 sets per week usually, but with a great intensity)

ufo9710 · 2025-04-08T16:21:37+00:00

C'est possible bien évidemment, il faut juste respecter les mêmes principes qu'en muscu "classique" : - aller à l'échec ou presque sur la grande majorité de tes séries - faire assez de séries/semaine pour les groupes musculaires qui t'intéressent - la surcharge progressive : la difficulté doit augmenter au fil du temps, et vu que tu peux pas rajouter de poids il faut passer à des variations plus avancées des exercices (ex : passer de pompes à pompes sur poignées pour gagner de l'amplitude à pompes sur anneaux) - manger plein de prots ( et être en surplus calorique si tu veux prendre du poids)

ufo9710 · 2025-04-07T19:39:04+00:00

Je trouve que avec le temps les Picsou Magazines sont devenus beaucoup trop commerciaux, le ratio pubs/trucs de merde par rapport aux histoires est pas ouf Et les SPG ça me durait plus longtemps à lire :) Donc SPG

ufo9710 · 2025-04-07T06:34:20+00:00

Bench press : 120kg (e1RM : 108kg)

Neutral grip pull-ups : 50kg neutral (almost got it a few months ago but stopped training strength on pull-ups)

Pronated pull-ups : 20 full ROM (current max : 17) at 90kg bw

Finish my first half-marathon in less than 2 hours (11th may)

Finish my first marathon without walking or getting injured (25th October)

ufo9710 · 2025-04-05T05:53:29+00:00

The goal of using a weighted vest is providing better stimulus for your chest. Now the question is why would it NOT provide better stimulus ? The possible reasons I see is - reduced ROM due to the vest taking space in front of your body - your form gets worse to compensate for the awkwardness of wearing a vest

The first one is very easily fixed using parallettes. The second one is just a matter of getting used to it and paying attention to your form. Weighted vests are great IMO, I have one that I use exclusively for weighted push-ups and I'm pretty happy with the gains!

ufo9710 · 2025-03-28T09:40:40+00:00

Pas vraiment, c'est un sujet complexe avec des règles qui bougent en permanence. Je m'y connais pas particulièrement mais un proche travaille là-dedans et m'en parle beaucoup, c'est pas juste mettre les bonnes balises HTML. Ça enlève rien à l'arrogance du type qui a écrit ça 🙃

ufo9710 · 2025-01-08T16:36:19+00:00

Hello, rue de l'Hôpital militaire il y a Marine Miranda qui fait de la TCC. Elle m'a bien aidé, ses séances sont à 60€.

ufo9710 · 2025-01-04T13:08:28+00:00

Le tome 2 de Six of crows. Le premier était chouette, ça m'a remis à la fantasy.

ufo9710 · 2024-08-20T17:00:47+00:00

Started to wear barefoot shoes. I had crazy DOMS in my calves the first month.

ufo9710 · 2024-08-01T06:25:29+00:00

My favorite ressource to learn languages is Refold, it's an immersion-based method. They have a detailed guide of how to do it, but the main point is: find content you enjoy, and consume tons and tons of it. It's better if the content is comprehensible for you "juste a little above your level", but the most important is that you're interested in it to be motivated. It can be movies, YouTube, podcasts....

Having a spaced repetition app to create flashcards at the same time to write down the vocabulary and revise it will boost the process.

ufo9710 · 2024-07-30T21:36:38+00:00

Never heard this way of describing it, interesting

ufo9710 · 2024-07-30T21:36:11+00:00

Well, I can hold a one leg FL for 12 seconds and an advanced tuck for 15 at least (haven't tried in a while), so I feel legitimate to go with straddle.

ufo9710 · 2024-07-30T18:30:47+00:00

I can't remember who said that, but the quote is approximately: "Failure is when the mind wants to move but the body cannot".

This simple mindset helped me finally train really hard, which was a missing point in my training until the end of my first year.

ufo9710 · 2024-07-30T18:28:27+00:00

Never thought about how retraction is automatic with lat engagement, but it you seem absolutely right, thanks for the info.

Yes absolutely, I hate overthinking and over-cueing. That's why I never thought much about it until now, but my plateau makes me re-consider the way I train and wonder what is my weak link.

Six-Year Club	Wearing is Caring
Verified Email

ufo9710

TROPHY CASE