First go at the HS Pushup

Well, I kind of kept up the good work. I trained four times this week, which has been unheard of recently. And I did three days with no alcohol whatsoever and two with only a glass or two of wine. And when I did drink, I didn’t drink beer (liquid bread as someone called it recently). However, on Wednesday I had a work party where there was loads of free wine. One of those events where someone is always filling up your glass so you’re never quite sure how much you’ve had to drink. I pretty much had the recommended units of alcohol in one evening. Oops.

Training this week went like this:

Sunday

I blogged about this at the time. I did Ares in the park with an inquisitive child looking on. Did it in 10:23 and replaced actual pullups with jumping pullups.

Monday

Drill
8x Hanging Knee Raises
1x HS Pushups

Interval – 4 rounds of:
8x Incline Rows
8x Negative Pushups
8x Squat Jumps
60s Rest

1/4 Venus

50 High Knees

Most of that was absolutely fine.  But the HS Pushup? There was just absolutely no way that I could do that. I got up against the wall okay, but actually being able to lift my head off the floor was impossible. My arms just aren’t strong enough. Definitely one to work on.

Wednesday

Drill
15x Burpee Squat Jumps
10x Strict Pullups

Interval – 4 rounds of:
5s Pullup Hold
10x Situps
5x Plank Switches
60s Rest

1/2 Amazona

I took my time on the pullups and made sure I did them properly.

Amazona is one of the new workouts. I quite enjoyed it. Definitely works out your legs (it’s all lunges and squat jumps and plank leg lifts). It was over quite quickly (05:32) and I definitely felt like I’d had to work hard enough

Friday

2x Hebe

Half way through this I had a short break and came out of the app momentarily to look at Twitter (!). My phone took this moment to update the Freeletics app, so I lost the workout and had to start again. So I had a 7minute break in the middle of 2x Hebe. To be honest this was very welcome. It’s a tough workout I think, even though Freeletics marks it as easy and quick. This worked out my legs more than Amazona. Squat jumps, Squats, Sprawls and pushups. I was very sweaty at the end.

Next week brings my first Adonis and my first Kerberos. Bring it on.

 

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First go at the HS Pushup

After 2.5 years of doing Freeletics, I’ve finally mastered the pullup.

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This is not me. But you could imagine it’s me feeling on top of the world. Photo by photo-nic.co.uk nic on Unsplash

Today was a MAJOR MILESTONE day. After a few weeks off doing Coach’s workouts, today I got back on it.

And, I might add, that I almost went out for drinks after work. Had my friend not cancelled on me I’d have been in the pub. Instead, I came home, forbade myself to sit on the sofa and got straight into my training gear. As soon as I got going, I knew I’d made a good decision.

Here’s what Coach had in store:

4 x Archer Pullups

12 x Crunches

Interval (Upper Body, Abs)
4 rounds of…
4 x Strict Pullups
8 x Pikes
8 x Plank Switches
60 sec rest

2/4 Venus (Standard)

First up, Archer Pullups. My pullup bar is in a fairly narrow doorway and so I can’t really do Archer Pullups effectively. Also I find doing these in correct form very difficult, so I used my resistance band to help.

Crunches, no problem.

And then, interval. I decided to see if I could do strict pullups, not expecting to be able to. But I COULD. And fairly easily. I couldn’t believe it. The third and fourth sets were a bit more difficult, but I managed to do all 16 pullups with correct form and with no assistance. So after two and half years of doing Freeletics and struggling with pullups, I’ve finally mastered them.

I seriously think this is down to me doing 10 x Assisted Pullups pretty much every day for the past few months (even when I wasn’t doing coach workouts).

I’m so pleased. And it’s given me a real boost to rebuild my Freeletics habit.

After 2.5 years of doing Freeletics, I’ve finally mastered the pullup.

Freeletics Bodyweight Coach 4.0: Week 1 review

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Today was – finally – my first day of the new Coach.

Here’s what was in store:

10 Pushups

Strength, Interval: Upper Body: 
4 Rounds of:
Commando Pullups Left x3
Commando Pullups Right x3
Straight Bar Dips x8
Clapping Pushups x8
Strict Pullups x4
Rest 60

It feels like this first week is about Coach figuring out what I can and can’t do. Almost like redoing the fitness test again.

But the first thing I notice is that whereas before, all you needed to do Freeletics Bodyweight was a pull-up bar, now it’s a bit more complicated. I don’t have an adjustable bar at home. I have a fixed pull-up bar. So Straight Bar Dips are impossible. I really want to carry on doing Freeletics at home, rather than at a gym or elsewhere, so I might have to invest in one of their portable bars. This is a bit annoying as they’re not cheap. But hey. Today I improvised by doing the Straight Bar Dips on a work surface – far from perfect form though.

So, taking each exercise one-by-one:

Push-ups

10 push-ups are no problem. Did them in 00:14, correct form. I was reminded, after not having done Freeletics for a week or so, how easy I now find push-ups. I have a much stronger upper body and find doing 10 no problem at all. Now onto the interval training.

Commando Pull-ups Left / Right

These were easier than I thought they would be, at least in the first couple of rounds. I was surprised by my strength. They got much harder in the latter half of the workout though and by the end I wasn’t really doing them correct form.

Straight Bar Dips

So yeah, I was doing these on a table basically. I started doing them between two chairs, but the chairs really hurt my hands, and actually once I used the table, I could do much better form. These were quite hard. Although I kind of think I might be able to get good at them relatively quickly.

Clapping Pushups

Ha. So I could just about do these on the first round, but the 2nd, 3rd and 4th rounds I couldn’t really do them, so just ended up doing normal pushups. Blimey these are hard!

Strict Pullups

Those of you who have read this blog before will know my struggle with the pull-up. But I have to say that not doing them against the clock and concentrating on form not speed meant that I pretty much did them perfectly on the first round. The later rounds were more tricky and I had to give myself a bit of a jump-start, but I felt like I was making progress.

Overall, I was easily as knackered and sweaty as I usually am at the end of a Freeletics workout. I’ve read elsewhere, mainly on Reddit, that some people find the new coach too easy, but I certainly found it as challenging, if not more so, than the old coach. It was hard to get my head out of wanting to do everything really quickly, as speed has been such a part of the mentality of Freeletics for so long, but once I got my head around concentrating on technique, I found it really enjoyable, and quite difficult.

Next up this week, I have:

Day 2
10 Jumps
Poseidon

Day 3
Conditioning: Interval: Core, Upper Body

Freeletics Bodyweight Coach 4.0: Week 1 review