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All Black. - First Log

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Re: All Black. - First Log

Post by Black. on Tue Sep 24, 2013 9:57 am

Dave, I might try that !:toothy: 

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Re: All Black. - First Log

Post by Iliander on Tue Sep 24, 2013 10:00 am

Thanks for the vid Black.
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Re: All Black. - First Log

Post by Black. on Tue Sep 24, 2013 12:46 pm

You're welcome.

Tue 09/24

DB complex ( 5kg each )
Inverted cross - 3x4
Maltese bench press - 3x3
Flyes - 3x2
Full front raises - 2x5

L-sit pullup progression - 3x3
Shoulder flexion - 2x20s

Mobility
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Re: All Black. - First Log

Post by itlives on Tue Sep 24, 2013 3:42 pm

Good to see you"re still making great strides in your training.
:up:
I like the lotus pistol! May give it a go -if I remember!
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Re: All Black. - First Log

Post by CheesedogTheFirst on Wed Sep 25, 2013 2:12 am

Nice vid! I wonder if they are harder or easier than regular pistols?
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Re: All Black. - First Log

Post by Black. on Wed Sep 25, 2013 6:06 am

For me they're harder because you need some grade of mobility to do them...


Last edited by Black. on Wed Sep 25, 2013 10:31 am; edited 1 time in total (Reason for editing : I was on phone)
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Re: All Black. - First Log

Post by Black. on Wed Sep 25, 2013 2:02 pm

Wed 09/25

L-sit pullups - 5x1
One leg FL pulls - 3x5
tuck/flat/adv. FL - 3x3s

Flexibility

Bad form on the FL pulls. Not locking out the elbows. Next time I will do singles for quality.
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Re: All Black. - First Log

Post by Black. on Thu Sep 26, 2013 1:18 pm

Thu 09/26

Tuck PL pushups - 5x1
BTN pullups - 3x5
PL leans/ pseudo pushups - 3x2
Tuck FL rows - 3x5

Flexibility
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Re: All Black. - First Log

Post by Black. on Fri Sep 27, 2013 12:53 pm

Fri 09/27

Flat tuck PL - 3x6s
Half adv. tuck FL - 3x10s
Elev. shrimp squats - 3x4
Lotus pistols - 5/3
Hollow body hold - 20s

Handstands
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Re: All Black. - First Log

Post by Black. on Sun Sep 29, 2013 1:44 pm

Sat 09/28

BTN pullups +5kg - 3x3
L-sit pullups - 5x1
L-sit dips - 2x5
Flat tuck FL - 2x25s
Wide HeSPU's - 3x2
Tuck FL rows +2kg - 3x3
Beg. half adv. tuck PL - 3x5s

Flexibility

Sun 09/29

Flexibility
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Re: All Black. - First Log

Post by Black. on Tue Oct 01, 2013 12:36 pm

Mon 09/30

BTN pullups - 3x5
Wide HeSPU's - 3x2

Tue 10/01
Pinky assisted OAC eccentrics - 2x3x8s
PPPU's - 3x5
Half adv. tuck FL rows - 3x4
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Re: All Black. - First Log

Post by Black. on Wed Oct 02, 2013 2:16 pm

Wed 10/01

Flexibility


So I've really neglected the skill work so from now on :
- at least 2 handstand training session /week
- at least 2 v-sit training sessions /week
- at least 2 flexibility session /week
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Re: All Black. - First Log

Post by Dave on Wed Oct 02, 2013 3:23 pm

How do you like behind the neck pullups? How many can you do in relation to regular pullups?
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Re: All Black. - First Log

Post by Black. on Thu Oct 03, 2013 10:08 am

Well, they're a little bit harder than regular pullups. But I think this is because you need flexible shoulders. Maybe I can do 10 of them as I can do about 12 regular pullups.
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Re: All Black. - First Log

Post by Black. on Thu Oct 03, 2013 1:28 pm

Thu 10/03

Bent arm hang
- 3x10s - 30s rest

OAC negatives -3kg
- 1x2x7s - 120s rest
- 1x2x5s - 120s rest

Pushups
- 3x5 - 30s rest

Wide HeSPU's
- 5x1 - 60s rest
- 5x1 - 45s rest
- 5x1 - 30s rest
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Re: All Black. - First Log

Post by Black. on Fri Oct 04, 2013 1:27 pm

Fri 10/04

Adv. tuck FL
- 3x6s - 60s rest

Falt tuck PL
- 3x6s - 60s rest

Ring tuck FL rows
- 3x4 - 60s rest

Wall HeSPU's
- 5x1 - 60s rest

V-sit training

Now those HeSPU's look almost like a true HeSPU. Distance betwen thumbs - 43cm -.
Can't wait until tomorrow. I've made a new puley sistem so I can do assisted OAC negatives and maybe half OACs.


Last edited by Black. on Fri Oct 04, 2013 1:43 pm; edited 1 time in total (Reason for editing : forgot something)
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Re: All Black. - First Log

Post by Black. on Sat Oct 05, 2013 11:28 am

Sat 10/05

OAC negatives -3kg
- 4x1x5s - 120s rest

Wall HeSPU's
- 5x1 - 60s rest

Wide wall HeSPU's
- 10x1 - 60s rest

Max BTN pullups
- 10 -

Handstand training
Flexibility
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Re: All Black. - First Log

Post by Black. on Tue Oct 08, 2013 12:53 pm

Mon 10/07

Adv. tuck FL: 3x6s - 60s rest -
Flat tuck PL: 3x6s - 60s rest
Chinups +20kg: 5x1 - 120s rest -
HeSPU's: 5x2 - 120s rest -
Bar HBH: 3x15s - 30s rest -
One arm hang: 3x20s - 30s rest -
HLR's: 5x5 - 30s rest -

Tue 10/08

45" V-sit: 3x6s - 60s rest -
PPPU's: 3x3 - 120s rest -
Tuck FL rows: 3x5 - 120s rest -

Handstands
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Re: All Black. - First Log

Post by Rastaman on Tue Oct 08, 2013 2:37 pm

Good to see someone else working 1 arm hangs as well!

Great workouts mate.  Jealous of your v-sit.
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Re: All Black. - First Log

Post by Dave on Tue Oct 08, 2013 5:08 pm

Yes very nice indeed!
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Re: All Black. - First Log

Post by Madman on Tue Oct 08, 2013 11:59 pm

Nice chins, 20 kilo's sounds like a lot. :up: 
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Re: All Black. - First Log

Post by Black. on Wed Oct 09, 2013 9:50 am

Rastaman wrote:Good to see someone else working 1 arm hangs as well!

Great workouts mate.  Jealous of your v-sit.
Thanks! I used to train one arm hangs a few months ago but I completely forgot about them. I saw you were working on them so I thought I should give 'em a try again.  :mrgreen: 

Dave wrote:Yes very nice indeed!
Thanks Dave !

Madman wrote:Nice chins, 20 kilo's sounds like a lot. :up: 
Thank you !

5 x 20kg was my goal for 2013. Now I'm  going after half bodyweight ( ~ 26 kg ) x 3
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Re: All Black. - First Log

Post by Black. on Wed Oct 09, 2013 12:33 pm

Wed 10/09

Adv. tuck FL: 3×6s - 60s rest -
Flat tuck PL: 3×6s - 60s rest -
Chinups: +20kg 4×1 , +10kg 7 - 120s rest-
HeSPU's: 3×2 , 5 (wide) - 120s rest -

38cm distance between thumbs on the HeSPU's
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Re: All Black. - First Log

Post by Iliander on Wed Oct 09, 2013 4:25 pm

making some great progress Black
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Re: All Black. - First Log

Post by Black. on Fri Oct 11, 2013 12:25 pm

Thank you very much Ili !

Fri 10/11

Adv. tuck FL: 3x6s
Flat tuck PL: 3x6s
45" v-sit: 3x6s

I was sick yesterday so easy things today.
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Re: All Black. - First Log

Post by Black. on Thu Oct 17, 2013 11:55 am

Mon 10/14
Adv. tuck FL:5x6s
Flat tuck PL:5x6s
45" v-sit: 6s, 4s
Oac negatives: f/1

Tue 10/15
Oac negatives 3kg asst.:2x3x5s
HeSPU's:3x1
Wide pullups +10kg:3x2

Thu 10/17
Pike PL:4x15s
Half adv. tuck FL:4x10s
3s flat tuck PL to 5s tuck PL: 3x
3s adv. tuck FL to 10s tuck FL: 3x
Wrist curls
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Re: All Black. - First Log

Post by itlives on Thu Oct 17, 2013 6:55 pm

Doing some good, strong work in here Black.
Keep it up!
Conditioning....ever?

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Re: All Black. - First Log

Post by Brahma Bill on Thu Oct 17, 2013 7:52 pm

I'm always impressed when I come in here. Great consistency and great progress.
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Re: All Black. - First Log

Post by Black. on Sat Oct 19, 2013 10:09 am

itlives wrote:Doing some good, strong work in here Black.
Keep it up!
Conditioning....ever?
Thanks! Maybe when I'll be on holiday. Now I'm quite busy and only have a few free hours to workout.

Brahma Bill wrote:I'm always impressed when I come in here. Great consistency and great progress.
Thaks Bill!
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Re: All Black. - First Log

Post by Black. on Sat Oct 19, 2013 10:12 am

19/10/2013

One leg FL: 5s, 4s, 4s, 4s
Flat tuck PL: 6s, 6s, 4s, 4s
90" lockoffs -5.5kg: 3 x 5s/5s

A little more lean than usual on the flat tuck PL. Good workout. Tommorow I'm planning some HeSPU's and some grip and wrist work.


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Re: All Black. - First Log

Post by Black. on Wed Oct 23, 2013 12:47 pm

Mon 10/21
Adv. tuck FL: 5s, 8s, 7s, 6s
Flat tuck PL: 3s, 3s, 2s
OAC negatives (4s): 1/1
Chinups +20kg:3x1

Wed 10/23
Shoulder assisted 90" lockoffs: 2 x 3s/3s
5kg assisted 90" lockoffs: 3 x 5s/5s
HeSPU's: 2x1
Wide HeSPU's: 2x2
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Re: All Black. - First Log

Post by Dave on Wed Oct 23, 2013 3:19 pm

What does your username mean, if I may ask? I've been wondering...
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Re: All Black. - First Log

Post by Black. on Thu Oct 24, 2013 11:25 am

Nothing....:D  When I registered this was the coolest name I've thought at.:mrgreen:  Sorry for dissapointing you...
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Re: All Black. - First Log

Post by itlives on Thu Oct 24, 2013 12:03 pm


The Color Black

The color black relates to the hidden, the secretive and the unknown, and as a result it creates an air of mystery. It keeps things bottled up inside, hidden from the world.

In color psychology this color gives protection from external emotional stress. It creates a barrier between itself and the outside world, providing comfort while protecting its emotions and feelings, and hiding its vulnerabilities, insecurities and lack of self confidence.

Black is the absorption of all color and the absence of light. Black hides, while white brings to light. What black covers, white uncovers. We all use black at various times to hide from the world around us in one way or another. Some of us use it to hide our weight; others among us use it to hide our feelings, our fears or our insecurities.

In color psychology, black means power and control, hanging on to information and things rather than giving out to others.
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Re: All Black. - First Log

Post by Black. on Sat Oct 26, 2013 11:29 am

:^: :up: 

Thanks for carrying me through!

Thu 10/24

High FL: 3 x 15s
Flat tuck PL: 3 x 5s
One leg FL: 5s, 3s, 3s
PL leans: 3 x 8s

Sat 10/26

Warm up

A1. 90" lockoff -5.5kg: 5 x 6s/6s
A2. Wide HeSPU's: 3 x 2

B1. Bent straddle l-sit: 3 x 20s
B2. Adv. tuck FL: 3 x 5s
B3. PL leans: 3 x 10s
B4. Arching scapula pull in: 3 x 7

D1. Handstands
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Re: All Black. - First Log

Post by itlives on Sat Oct 26, 2013 12:06 pm

To be honest, I think you have opened up a lot since coming here.
Used to be one word replies. Now, we get a whole sentence! :lol!: 
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Re: All Black. - First Log

Post by Black. on Sun Oct 27, 2013 8:13 am

You know, at first I was a bit shy. :oops: :mrgreen: 
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Re: All Black. - First Log

Post by itlives on Sun Oct 27, 2013 9:59 am

You are young, but you're among friends here!
Keep up the hard work!
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Re: All Black. - First Log

Post by Black. on Mon Oct 28, 2013 1:44 pm

Yeah, I know!;) 

Sun 10/27

E1. Standing and seated pike work

Mon 10/28

B1. Adv. tuck FL: 10 x 3s
B2. Tuck PL: 10 x 8s

E1. Cobra openers: 3 x 5 x 5s
E2. Handstand openers: 5 x 15
E3. Bridge pushups: 3 x 5
E4. Shoulder dislocates: 3 x 5

I planned some more work for today, I mean 10 x 5s middle split hold with fingers pointing backwards, but I just couldn't do it. I had some serious cramps in my quads. I'm going to give another try on Wednesday.
Flexibility work was done about an hour after strenght work. Those openers really worked, because the bridge pushups were quite easy and good form.
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Re: All Black. - First Log

Post by Black. on Sat Nov 02, 2013 11:05 am

29th oct.

- 3 x 1 OAC eccentrics
- 2 x 2 wide HeSPU

1st nov.

flexibility

2nd nov.

- 2 x 3 assisted OAC ( 2 palms from the bar )
- 2 x 3 assisted OAC ( 1 palm from the bar )
- 3 x 15s tuck planche
- 2 x 24s planche lean

Next time I'm going to do assisted OAC's with left arm then rest and then assisted OAC's with right arm. It's going to last longer but if I do them consecutively my right arm is quite weak.
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Re: All Black. - First Log

Post by Black. on Mon Nov 04, 2013 12:00 pm

4th nov.

- 5 x 2 wide HeSPUs
- 3 x 7 extended ROM pike pushups
- 4 x 5s adv. tuck FL
- 3 x 8s arching scapula pull in

I think I've found my weak point in FL training : scapular strength. The 30s arching scapular pull in is a prerequisite for FL training but I can barely hold it for 10s. So I'm going to keep working on static and dynamic scapular pull in.
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Re: All Black. - First Log

Post by itlives on Mon Nov 04, 2013 1:26 pm

Black , if you can ,would you mind making a video of that move?
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Re: All Black. - First Log

Post by Rastaman on Mon Nov 04, 2013 5:24 pm

I'd be interested to see a vid as well, or a link? My FL still has along way to go.

Your making some awesome progress here Black!

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Re: All Black. - First Log

Post by Black. on Tue Nov 05, 2013 1:48 pm

Basically, it's scapular depression and retraction on a bar. Ido Portal uses this move in his Hang Clinic.

Spoiler:

Go to 2:30
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Go to 3:10
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Re: All Black. - First Log

Post by Black. on Tue Nov 05, 2013 1:49 pm

5th nov.

- 2 x 3 chinups +15.5kg
- 2 x 4 chinups +10kg
- 4 x 10s assisted adv. tuck PL
- 2 x 24s PL leans

Some pike flexibility work yesterday and today.
Still no handstand work:facepalm:  I've always put strength training first and then the skills. I really need to do handstands again.
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Re: All Black. - First Log

Post by itlives on Tue Nov 05, 2013 2:27 pm

I like that! Thanks! The pull at 4:00 is what I'll try do for a while
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Re: All Black. - First Log

Post by Black. on Wed Nov 06, 2013 1:23 pm

Do you mean the scapular pullups? They're not as hard as the static hold but if you mix holds or pulls with them they're much harder.

6th nov.

started with some wrist conditioning: 9-10 sets of first knuckle pushups and finger hops done from knees. first knuckles are hard.

elbow conditioning: 3 sets of finger backwards pl leans supersetted with straight arm db flyes

scapular strength: 5 sets of arching pulls+hold+scapular pullup
4 sets of one arm scapular pushups

later on handstands ( yesss.:D ) and pike training.

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Re: All Black. - First Log

Post by itlives on Wed Nov 06, 2013 1:42 pm

Black. wrote:Do you mean the scapular pullups? They're not as hard as the static hold but if you mix holds or pulls with them they're much harder.
Says the fourteen year old! It's all hard at my age :P  But I refuse to give in!
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Re: All Black. - First Log

Post by Black. on Thu Nov 07, 2013 11:53 am

itlives wrote:
Black. wrote:Do you mean the scapular pullups? They're not as hard as the static hold but if you mix holds or pulls with them they're much harder.
Says the fourteen year old! It's all hard at my age :P  But I refuse to give in!
:up: 
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Re: All Black. - First Log

Post by Black. on Thu Nov 07, 2013 11:54 am

11/07

20 sets of 5s l-sit with minimal rest and a 21s max l-sit
pike flexibility.

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Re: All Black. - First Log

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