PhysicalCulture.canadian-forum.com
Some parts of the forum are not accessible to non-members, so be sure to join right away!

Post your training log, get involved in challenges, and add to our vault of fitness and physical culture wisdom!



Messages posted on this forum express the opinions of their respective authors and not necessarily those of anyone else. You agree to not hold anyone responsible for the content of any post but the author thereof and anyone who expresses agreement with him or her.

Messages with an attacking, demeaning or slanderous tone are prohibited.

Messages or usernames which promote, evoke or encourage unlawful, lewd or immoral practices are prohibited.

Vulgarities, curses and racial slurs as well as religious blasphemies, curses and exclamations, are offensive and neither pleasant nor welcome.

Copyrighted materials may not be posted without the express approval of the copyright holder, such approval to be displayed along with the content. If you notice material that is copyrighted but no permission is listed with it, you agree to report it to a moderator or to admin.

Post your messages only once. Double posting (this does not refer to accidentally replying twice to a post, but to creating multiple threads with identical content in multiple sections of the forum) is incredibly annoying and double posts will be deleted.

Make an effort on grammar and spelling. Using nothing but SMS-style language or l33t speech (ex: y r u h3re m8?) is unsophisticated, annoying and not welcome!

You accept that messages contravening the listing above may be edited or removed without need for notice and that transgressions deemed severe enough may be met with banning. Be helpful, kind and respectful to one another, and let's keep this community great!

Project Mayhem

Page 4 of 20 Previous  1, 2, 3, 4, 5 ... 12 ... 20  Next

View previous topic View next topic Go down

Re: Project Mayhem

Post by Rastaman on Sat Jan 12, 2013 5:21 am

Solid workout mate.

The way you've been blasting your forearms on the fat grips, you'll kill the Hang Challenge!

Not taking the doorway pull-up bar away with you?


Last edited by Rastaman on Sun Jan 13, 2013 1:28 am; edited 1 time in total (Reason for editing : Edit grip- forearms)
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Mon Jan 14, 2013 5:49 pm

Nah no pullup bar, just two identical workouts- like this:

Free hespu 5 sets of 3
Tuck planche 6x11 s 45 s rest
Hip pushups 5x5
Hand walkouts 2 sets

Will do pull tomorrow and then away for two days = hespu and planche again!

Aah fat bar hangs tomorrow :) thank mate!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Tue Jan 15, 2013 1:55 am

Hi mate.

How did you progress with the hip pushups ?

Progressively moving the hands back closer to the hips, or is it just the result of all your planche training?
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Tue Jan 15, 2013 8:07 am

that's a very smart way of working up to hip pushups. Another can be planche leans with maximal leaning, for time (60 s total). try em!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Tue Jan 15, 2013 8:09 am

I read the ultimate physical fitness book as well, awsome! Not a lot of room for it now but I'll use some short 5 min blocks of squats and pushups as finishers, cool stuff!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Tue Jan 15, 2013 8:17 am

I'll try a few Planche leans and see how they feel.

I can understand doing these on the fists, uncomfortable on the wrists.

Thanks for the review, will have to take a look. Some short and sweet finishers maybe just what's needed :twisted:
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Tue Jan 15, 2013 11:37 am

yeah, it's not much special but if pressed for time, one can grab a 5 minute blast there and get tired for sure!

today, some proper pulling:

- HeSPU: 3,3

- front lever adv tuck: 6x10 s with 45 s rest
- one arm chins, mid towel assistance: 3/3, 3/3, 3/3, 3/3
- front lever adv tuck pulls: 5,5,5

- high pulls: tripples up to 57 kg
- banded sumo pulls: worked up, both in bands and in weight, to 67 kg + green and red band for 6 reps

- fat bar dead hangs: 47 s
- dead hangs: 80 s

- banded side bends, 16 kg + looped red band: 10/10

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Wed Jan 16, 2013 12:44 pm

Hotel push workout:

- free hespu: 2,4,1,3,4,3,3 - 20 reps

- planche leans: 2x30 s

- tuck planche: 6x11 s 45 s rest

- hip pushup: 5,5,5,5,3

- 3 min squats on toes: 113 reps

- 1 leg hip thrusts 50/50

- hand walkouts 2 sets

Good workout, a little unstable at hespu at first but it got a bit better. Goal was
5 sets of 3.

Also this type of leg work really pumps up the quads a lot!


alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Wed Jan 16, 2013 4:12 pm

Your putting together some great hotel workouts mate!

So your using the Planche leans as a warmup to hip Pushups.

Do you feel any wrist discomfort with these. I find the biggest limiter for me on how far back towards the hips I can place the hands is my wrists rather than a strength issue.

Might have to try next time after a bridging workout to warm up for the wrists.

Cool variation too mate- with the toes pointed! Will have to try.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by Josh T. on Wed Jan 16, 2013 4:13 pm

Rasta, work up to doing full wrist push-ups (youtube it or look on GB for it), and it'll make it much easier on your wrists. Otherwise, make sure you're stretching your wrists out (carefully I might add), look up the vids I posted on Dave's channel, and keep practicing the leans and the wrist discomfort will dissipate with time.
avatar
Josh T.
Young Gun
Young Gun

Posts : 505
Reputation : 10
Join date : 2012-12-02

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Wed Jan 16, 2013 4:18 pm

Thanks Josh.

I'm using the first part of the vid you posted. The elbow circling while leaning on the wrists is helping. Some great stuff there.

Haven't put much time into the leans though, will take a look at GB.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Wed Jan 16, 2013 5:37 pm

Im somehow blessed with never having any pains from training, so I dont have much to give here. Perhaps the more outward hand angle is something to try?

I do get some forearm cramps from hand balancing stuff because of the high tension but it kicks in after the set us done, so its fine :)

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Wed Jan 16, 2013 5:48 pm

Was wondering from discussion from another thread, how long did you spend working through CC,

Havent really tried varying hand angle, good tip, I'll give a crack.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Wed Jan 16, 2013 6:04 pm

I used the program for maybe 10 weeks and then switched some exercises to my own progressions, like OAC and pistols, still using CC for pushups, hespu and bridge. Then gymnastics became more fun, something I see as a natural progression from CC!

I use 45 deg angle outward on all planche work. Using pushup handles with fat gripz on also helps keeping wrists fresh!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Wed Jan 16, 2013 7:48 pm

Looking back through my log, I realised today that I can't really say that I follow CC anymore either.

My workouts were loosely based around the program for the last 3 months or so, but lately I pretty much do what feels best on a weekly basis. The big 6 are still my basis for strength development though and probably will be for quite some time.

You've obviously built up a large amount of strength on the basics, which is why your progressing so well with the gymnastics moves.

Will try the 45 degree angle.

Cheers Chris
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Thu Jan 17, 2013 11:59 am

Let me know how it goes!

Today's hotel training:

Free HeSPU; 3,3,4,3,4,4 =21 reps

Planche leans: 2x30 s

Tuck planche 6x11 s

Hip pushups 5x5

Squats on toes 4 min: 137 reps

Neck bridge 70 s

Hand Walkouts to failure

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by itlives on Thu Jan 17, 2013 12:17 pm

Nice hotel workout!
25 hip push ups is pretty good (I think)!
avatar
itlives
Moderator, Selective Germaphobe
Moderator, Selective Germaphobe

Posts : 4244
Reputation : 162
Join date : 2012-11-30
Age : 61
Location : Shreveport Louisiana

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Thu Jan 17, 2013 12:28 pm

Yeah they are really hard! If you look at the video section, Josh has a video of the form that makes them tough and productive!

Thanks mate!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Josh T. on Thu Jan 17, 2013 12:58 pm

Thanks for the shout out Alex!
avatar
Josh T.
Young Gun
Young Gun

Posts : 505
Reputation : 10
Join date : 2012-12-02

Back to top Go down

Re: Project Mayhem

Post by Dave on Thu Jan 17, 2013 1:13 pm

itlives wrote:Nice hotel workout!
25 hip push ups is pretty good (I think)!

Darn right it is! Alex, your skills are becoming quite impressive. :twisted:
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Project Mayhem

Post by Iliander on Thu Jan 17, 2013 1:27 pm

Dave.cyco wrote:Darn right it is! Alex, your skills are becoming quite impressive. :twisted:
Especially the freestanding HeSPUs! :shock:
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Thu Jan 17, 2013 5:13 pm

Thanks a lot guys, it means a lot! I really think I've found a training style that suits me well here. And its fun even though every skill takes loads of time. The more advanced, the more patience and practise it takes!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Fri Jan 18, 2013 2:38 pm

today: back home again for the weekend.

Pulling!

- front lever adv tuck: 6x10 s / 45 rest
- one arm chins mid towel assistance: 5/5, 5/5 and a special: 5 s concentric + 5 s free static in the top and 5 s free negative. finished with the same thing but at 90 degree (mid range) hold.

- half lay front lever pulls: 3/3, 3/3, 3/3 and adv tuck x 5

- EDT: 2x22 kg DBs-to the sides-dead lifts. 5 min: 80 reps

- fat bar dh: 40 s
- strict wrist curl 17 kg x 35
- reverse rubber band wrist curl x 35

could not close my hands no matter how much I tried! :D

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Fri Jan 18, 2013 6:56 pm

You obviously missed your Pulling!

Great Pull workout mate.

The 5 sec tempo on the one arm chin assists looks brutal :twisted:

Will be interested to see your progress with the EDT. 80 reps in 5 mins AWSOME.

Understand what you meant by videoing the FL. Realised that I've got no idea what my form is like with the tucks. Hard to know how straight/flat the back is.

Thanks for pushing me on to these.
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sat Jan 19, 2013 7:26 am

Yeah mate, sure need some pulling! I will take the bar with me next week when im away!

Yeah its hard to feel how the form is on gymnastic moves in the beginning but it becomes easier with time! A rule of thumb: if it feels harder and not easier, its probably better form :D

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sat Jan 19, 2013 1:00 pm

pushing today:

- free HeSPU: 4,3,3,3,3 - felt ok but not great today

- planche leans pointed toes: 3x20 s

- tuck planche: 6x11 s/ 45 s rest

- decline hip pushups: 3,3

- hip pushups with 3/3/3 temporized reps: 3, 2

- 10 kg plate neck curl x 30

- squat on toes: 5 min, 165 reps

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Iliander on Sat Jan 19, 2013 1:07 pm

Hey Alex, are those hip push-ups done with 3 sec eccentric, 3 sec concentric and 3 sec top hold?
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sat Jan 19, 2013 1:14 pm

hey mate, yup that's how I did them today! the declines were regular controlled reps though!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Iliander on Sat Jan 19, 2013 1:15 pm

alexander_a wrote:hey mate, yup that's how I did them today! the declines were regular controlled reps though!
Alright thanks, just tried a rep that way, they're difficult!
avatar
Iliander
Incredible
Incredible

Posts : 2300
Reputation : 52
Join date : 2012-11-30
Age : 20
Location : Belgium

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sun Jan 20, 2013 2:49 pm

today: pulling!

- front lever adv tuck: 6x10 s 45s rest

- 16 kg pullups: 21 reps + 10 unweighted in 5 min

- DB deadlifts: 5 min, 80 reps wityh 2x27 kg

- 32 kg KB swings: 90 reps in 5 min

- fr lever pulls, half lay: 2x5

- wrist curl 17 kg x 50

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Sun Jan 20, 2013 5:06 pm

Those unweighted Pull-ups most feel as light as a feather after the 16Kg.

The EDT is looking solid mate!

Your staying consistent on the FL, must be close?
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sun Jan 20, 2013 6:26 pm

Yeah they felt light, just repped out the last seconds as a burnout!

Thanks! I use like a steady state program for the fr lever, using the same 6x10 s with adv tuck until it gets real easy! But the fr lever pulls feel really good now :)

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Mon Jan 21, 2013 12:37 pm

Back at the hotel... Going on a mini cut for about 3 weeks to really shredd up the last bit I didnt feel like shredding during the holidays. So low volume work and carb backloading/intermittent fasting.

Free Hespu x 3, 4, 2,5, 3, 2, 3, 5
Tuck planche 6x11s / 45 rest
Slow hip pushups: 2, 2,2,2,2
Fingertip pushup x 30 - will do this more often for a fingertip planche later on :)

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Mon Jan 21, 2013 4:15 pm

We're they consecutive fingertip Pushups ? :mrgreen:

The most Ive managed is about 10.

30 fingertip = fingers of steel!

Do you find that your strength progression slows down at all when on a cutting phase? How much of a calorie deficient are you talking?

I had a recent 3 week plateau on HSPU progression while trying a cutting phase leading up to Christmas. Tried everything, negatives, dropping back to weighted HeSPU, increasing volume and frequency.... To no avail.

In the end I stopped cutting on reduced cals and increased to a calorie surplus and started progressing again. I should have really picked up on this earlier, but that's the thing about BWE and diet I suppose ... Your always learning.

I don't really need to give you any advice though, I can see for your log that you tend to cut back on volume each time you cut. I'll have to remember this next time I decide to try and drop some BF.

avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Tue Jan 22, 2013 11:53 am

Hey mate! Yeah they were 30 in one set :)

I've found the same thing when cutting for a very long time but right now I am already very lean so this is just a 3-4 week thing. Also, lower vol really helps not burnung out :)

I want a keg to train with and do cleans and squats instead if Dbs, to complete the gymnastics!

Today:

Free Hespu 3, 4, 5, 3
Planche tuck 6x11 s
Fr lever adv tuck 6x10 s
Hip pushups slow 3, 3, 3

4 min squat on toes 130
neck bridge ups: 10, 10

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Parth on Tue Jan 22, 2013 12:12 pm

alexander_a wrote:Hey mate! Yeah they were 30 in one set :)

30 fingertip pushups in one set?!?!?? what!

Parth
Experienced
Experienced

Posts : 59
Reputation : 0
Join date : 2012-12-09

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Tue Jan 22, 2013 4:44 pm

I've used a lot of movements that strengthens my fingers, like all my front lever work is done as a fingertip hang under a sharp edge, lot of bar stuff is with fat bar and the handstands may give some strength as well.

Maybe shooting for 50, would be cool :)

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rastaman on Tue Jan 22, 2013 4:51 pm

alexander_a wrote:I've used a lot of movements that strengthens my fingers, like all my front lever work is done as a fingertip hang under a sharp edge, lot of bar stuff is with fat bar and the handstands may give some strength as well.

Maybe shooting for 50, would be cool :)

50 wouldn't be cool.... It would be totally freakin INSANE!
avatar
Rastaman
Incredible
Incredible

Posts : 1736
Reputation : 56
Join date : 2012-12-01
Age : 44

Back to top Go down

Re: Project Mayhem

Post by Dave on Wed Jan 23, 2013 2:40 am

50 regular pushups is hard enough, most days.
avatar
Dave
Admin
Admin

Posts : 7971
Reputation : 169
Join date : 2012-11-30
Age : 36
Location : Peterborough, Canada

http://physicalculture.canadian-forum.com

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Wed Jan 23, 2013 11:35 am

Pulling today:

Handstand pushup super slow reps x 5 singles

Fr lev 6x10/45 s

Oac mid towel assistance: 3,3,3 per arm
One arm Top hold to mid hold 5,5 s x 2 set per arm

3 min walkouts for core
One leg Good mornings x 20/20

1-arm hang/front neck x 3 sets each
Iso biceps curl 3x7 s with 10 s rest

Felt ok, not very strong chins today.

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Thu Jan 24, 2013 1:02 pm

Pushing. Going home tomorrow but training has been good here at the hotel.

Free Hespu 15 min practice
Planche 6x11/45 s
Hip pushups 3, 3, 3,3,3 slow

pistols 5 min: 50 reps
Fingertip pushups 5 min: 75 reps

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Fri Jan 25, 2013 10:38 am

Today:

Free hespu 15 min tripples
Fr lev adv tuck 6x10
Tuck planche 6x11
Max lean hip pushup 2,2,2,2,2,2
Ol hip thrust 30/30
Neck curl and ab wheel 2 sets

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rix on Fri Jan 25, 2013 6:14 pm

these are some good workouts, your doing the stuff i wanna do :) so i shall steal some workouts. Good work :up:
avatar
Rix
Moderator
Moderator

Posts : 2332
Reputation : 83
Join date : 2012-12-12
Age : 23
Location : England

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sat Jan 26, 2013 9:10 am

Thanks a lot mate,im glad you can find some inspiration here! Let me know if I can help you out with workouts or progressions! Also if you have any tips for me, im happy to learn!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Rix on Sat Jan 26, 2013 9:15 am

I dont think ill have much to offer you :P At the moment im tryin to master free stand handstands, i use my fingers to balance but cant go low enough to get a decent HePU, can just do to lil reps. Any tips on that?
avatar
Rix
Moderator
Moderator

Posts : 2332
Reputation : 83
Join date : 2012-12-12
Age : 23
Location : England

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sat Jan 26, 2013 5:06 pm

I'd use negatives, 10 seconds plus, and also static holds for strength! Also just timed sets of wall/free handstands may be good! Really high decline pushups can work well to!

Best of luck, mate!

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Josh T. on Sat Jan 26, 2013 5:58 pm

Agreed with Alex. Get better at HS, and do negatives away from the wall to get a feel for the balance needed, as it's different from a straight handstand. Get stronger against the wall, get better at balancing dynamically, and you'll be able to do one.
avatar
Josh T.
Young Gun
Young Gun

Posts : 505
Reputation : 10
Join date : 2012-12-02

Back to top Go down

Re: Project Mayhem

Post by Rix on Sat Jan 26, 2013 8:12 pm

Yeah im gonna do all that, cheers guys, at the moment i go a bit far away from the wall and kick off a lil so i get the feel then go back on and kick off again. but yeah i wont hijack the thread, thanks :)
avatar
Rix
Moderator
Moderator

Posts : 2332
Reputation : 83
Join date : 2012-12-12
Age : 23
Location : England

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Sun Jan 27, 2013 4:28 pm

I like the avatar!

Todays training:

Adv tuck front levers 6x10 s

One arm chin, band support concentric 5 s negative: 2/2, 2/2 and a few 90 degree holds.

Highpulls to 57 kg x 8

Circuit: 24 kg swings/24 kg towel row/ fingertip pushups 3x30/30/30 s

Side bends 32 kg x 3x10/10

Db curls 17 kg 3x6/6

Wrist curl 20 kg x 40

alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by alexander_a on Mon Jan 28, 2013 3:53 pm

today: working on my Free HeSPU progress with a new trick that I call
MAX TENSION FREE HESPU!!!

one set goes like this:
kickup to free handstand, hold with perfect hollow body and tense the whole body, hold this for 10 s. Start to lower down, with the same tension in the body, lower for 10-15 s and when the nose toutches the gorund, hold there for 5 s with max tension in the whole body. reverse slowly and do a 15 s pushup. Repeat.

did 10 sets of 2-3 reps. I felt a lot better using this for than regular HeSPU with faster reps.

planche leans: 3x20 s

tuck planche: 6x11 s / 45 s rest

hip pushups 5 sets of 3
supersetted with dragon flags 5 sets of 3

5 min pistols: 70 reps - REALLY happy wit this PR!

neck curl 5 kg plate: 50 reps

all in all, one of my best sessions in a long time. Planche felt great and easy, handstands have improved big.


alexander_a
Elite
Elite

Posts : 900
Reputation : 36
Join date : 2012-12-01

Back to top Go down

Re: Project Mayhem

Post by Sponsored content


Sponsored content


Back to top Go down

Page 4 of 20 Previous  1, 2, 3, 4, 5 ... 12 ... 20  Next

View previous topic View next topic Back to top

- Similar topics

 
Permissions in this forum:
You cannot reply to topics in this forum