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Just Plain Hard Work

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Re: Just Plain Hard Work

Post by Rastaman on Fri Dec 28, 2012 6:03 am

Thanks Iliander.

The Shrimp Squats have really helped.
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Re: Just Plain Hard Work

Post by alexander_a on Fri Dec 28, 2012 8:08 am

awsome pistoling!

Pistols are great, I've found that the build good strength and if weights are added, sky is the limit :)

Congrats, you'te making some awsome gains all over here!

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Re: Just Plain Hard Work

Post by Rastaman on Fri Dec 28, 2012 8:39 am

HSPU full rep attempts x3 - fail x3

Managing to get 3/4 of the way up again before sticking point.
I can see this becoming a 2013 goal :mrgreen:

Core Circuit - no rest:
1. 45 sec 1 arm plank Left
2. 30 sec Full Bridge Hold
3. 45 sec 1 arm plank Right
4. 10 Full Bridge Pushups
5. 45 sec 1 arm plank Left
6. 30 sec Full Bridge Hold
7. 45 sec 1 arm plank Right
8. 3 x Elephant Walks

Thanks Alex. Appreciate all of your pistol tips.


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Re: Just Plain Hard Work

Post by Rastaman on Sat Dec 29, 2012 1:07 am

HSPU negatives: 1 rep x5
HSPU + 10" 1 rep x 5

Pistol: 1 rep L&R
Assist Pistol 2 reps L&R
Shrimp Squats: 8 reps L&R

Later....

Pullups + 10 Kg : 45 sec rest between sets : ( 9,6,4,4,3,3,2,2)

HSPU + 10 Kg : + 4" : 1 rep x2
HeSPU + 10 Kg : 2 reps x2

1Arm plank 60 sec L&R

Later...
HSPU + 10" 1 rep & 1 fail
HSPU negative 1 rep x2 (15 sec isohold @10.5")

Tired.... Time for a few days rest from HSPU :sleep:



Last edited by Rastaman on Sat Dec 29, 2012 7:21 am; edited 3 times in total (Reason for editing : Later workout)
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Re: Just Plain Hard Work

Post by Rastaman on Sun Dec 30, 2012 1:09 am

Push/Pull 10 min Burnouts
No rest

Diamond Pushups : 30,18,10,7,5,5,5,4,4,4

Supersetted with

Horizontal BW rows: 16,12,8,6,5,5,5,4,4,4

Close Squats: 50 reps

Glute Bridges: 50 reps

HLR : 14,12

1 Arm planks : 60 sec L&R
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Re: Just Plain Hard Work

Post by Iliander on Sun Dec 30, 2012 6:45 am

Burnouts are AWESOME! Great workout.
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Re: Just Plain Hard Work

Post by Rastaman on Sun Dec 30, 2012 7:07 am

Thanks mate.

I've been focusing on low rep strength work lately, feels great to burn out some high reps to failure on easier movements.
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Re: Just Plain Hard Work

Post by Rastaman on Sun Dec 30, 2012 6:21 pm

Closing Bridge Progressions

Foam rolling - backbends
Assist kneeling back bends. X3
Kneeling back bends x2

Full Bridge Pushups ( 7 breath full bridge hold) x 5
Wall walk d & up (starting closer to wall each rep & full bridge hold chest to wall) x5
Closing Bridges onto bed ( depth 24") x 4
Bridge (on bed) to standing

L-sit hold 25 sec
Full twist hold20 sec
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 01, 2013 7:28 am

2013 Goals
1. 5 HSPU
2. 20 HeSPU
3. 20 strict Pullups
4. Stand to stand Bridge
5. 10 Pistols
6. Strict 1 Arm Pushup
7. 1 Arm Horiz row
8. Push / Pull Century Superset : 100 HeSPU & 100 Pullups sub 30 minutes.
9. 1 Clean Muscle up
10. Deadlift for first time !
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Re: Just Plain Hard Work

Post by Iliander on Tue Jan 01, 2013 8:20 am

Rastaman wrote:2013 Goals
1. 5 HSPU
2. 20 HeSPU
3. 20 strict Pullups
4. Stand to stand Bridge
5. 10 Pistols
6. Strict 1 Arm Pushup
7. 1 Arm Horiz row
8. Push / Pull Century Superset : 100 HeSPU & 100 Pullups sub 30 minutes.
9. 1 Clean Muscle up
10. Deadlift for first time !
Awesome goals... I'm sure you'll achieve all of them, you've got a whole year! :)
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Re: Just Plain Hard Work

Post by itlives on Tue Jan 01, 2013 10:47 am

Good goals! They should keep you working hard this year!
20 pull-ups and 1 arm push look to be the hardest.
I did 20 pull-ups last year but the first thirteen were too fast and sloppy. I've tried to do 20 strict since then but haven't managed it!
Good luck on the goals! I'll be watching 8)
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 01, 2013 8:59 pm

Thanks Iliander.

I think it's gunna take the whole year!

itlives, I saw your 20 Pullup vid on BWC. The last 7 reps were pretty solid. Im sure that you could bang out 20 strict reps. :mrgreen:

A bit of elbow tendonitis has slowed me down on this goal, but has also made me more conscious of overtraining with pullups. Listening to the early signs of tight forearm muscles and elbow soreness and increasing volume slowly (and popping a few extra fishoil tabs).

12 months to slowly increase from 15 to 20 pullups should be more than achievable.
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Re: Just Plain Hard Work

Post by Rastaman on Wed Jan 02, 2013 5:35 pm

HSPU +10" : 5 reps in 10 minutes

Supersetted with :

Pistols : 1 rep L&R X5

Pullups + 10 Kg : 9,7,6,5,5,5

Supersetted with :

Shrimp Squats: 5,5,5,5,5,5 L&R

1 Arm Plank : 65 sec L&R
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 03, 2013 4:22 am

Pull-up Goal 20 reps by 31st Dec

First 4-6 weeks : weighted 10 Kg, descending pyramids, GTG and EDT.

Once 12 reps @ 10 Kg reached: rest & retest max @ BW

Reassess and either increase weight 15 Kg and progress again to 12 reps or start working daily BW 1 max rep set for a month.

Continue to Superset with HSPU and work in 100 rep sets for time every now and then.

Today's Pullups at 10 Kg felt like I had a 10 rep max in me. Increased by a couple of reps from 8 reps in the last month. Will be interested to see weather this equates to the same increase in BW max in 4-6 weeks time.

Current BW max 15 reps, before starting 10 Kg progression.
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 03, 2013 3:50 pm

1 Arm horizontal BW Rows : 5,5,4,4,3

Supersetted with:

Lever Pushups 2 Finger furniture slides : 8,8,7
& 1 Arm Incline Pushups : 7,6

HLR TTB : 8,8

Glute Bridges: 20 reps ( 5sec holds)

1Arm planks : 65 sec
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 04, 2013 8:17 am

Closing Bridge Progressions

Foam rolling - Back bends
Kneeling back bends x3

Full Bridge Hold 30sec
Full Bridge Pushups 5 x 10 sec holds

Wall walks d & up (moving closer to wall each rep) x5
Closing Bridges onto bed x 4
Bridge on bed to standing x1

Full Bridge Hold (feet elevated) 15 sec.
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 04, 2013 8:50 pm

Pullups + 10 Kg Ladders (1,2,3,4,5) x5 : 75 reps
Pistol L&R 1 rep x 5 (tempo: 5,5,1)
& HSPU +10" x5
(Worked between ladders)

Shrimp Squats 3 x max sets ( 8,7,6)

Supersetted with :

HSPU (+10 Kg) + 4" : 2,1,1

1 arm Planks 60 sec L&R

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Re: Just Plain Hard Work

Post by itlives on Fri Jan 04, 2013 10:45 pm

Good work Rasta, you've really been putting in some solid work.
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 04, 2013 11:49 pm

Attempt @ Full ROM HSPU between 2 chairs ! :up: ;)
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Re: Just Plain Hard Work

Post by Iliander on Sat Jan 05, 2013 5:39 am

You work is very consistent... you're getting there... :up:
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Re: Just Plain Hard Work

Post by alexander_a on Sat Jan 05, 2013 6:26 am

Great work my friend!!
You are an unstoppable force!
Will you, to, get involved in fr levers and planches soon? I think you have the strength and balance for it!

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Re: Just Plain Hard Work

Post by Rastaman on Sat Jan 05, 2013 5:13 pm

Thanks Iliander.

Alex, I wouldn't mind starting some specific skill training soon.

Not sure at the moment where I would fit it into my training?

Both Levers and the Planche sound cool!


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Re: Just Plain Hard Work

Post by Rastaman on Sat Jan 05, 2013 6:24 pm

1 Arm BW horizontal rows : 4,3,3,2

Supersetted with:

1 Arm Incline Pushups : 7,6 & Lever Pushups ( 2 finger assist) : 9,8

Diamond Pushups: 20,18

Supersetted with:

Horizontal BW rows: 12,10

HLR T-T-Bar: 9,9
Full Bridge Hold: 30 sec
HLR (V-Raise) : 10,10
Full Bridge Pushups: 15
1 Arm Plank : 65 sec L&R

Full Twist Hold: 30 sec
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Re: Just Plain Hard Work

Post by alexander_a on Sat Jan 05, 2013 7:30 pm

Why not start doing a few timed sets of tucked front lever before pullup work? And perhaps planche with tuck before hespu? Start with low vol and easy sets, I hope you enjoy it :)

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Re: Just Plain Hard Work

Post by Rastaman on Sat Jan 05, 2013 8:42 pm

Alex, I could possibly work in 10-20 minutes of skill work - low volume timed sets before HSPU and Pullups.

Will try for a month or two and then see how things are progressing, and see how the elbows are feeling!

Thanks for all the advice mate :D
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Re: Just Plain Hard Work

Post by alexander_a on Sun Jan 06, 2013 5:59 am

Nice mate! Check gymnastic bodies book for progressions! Ill keep my eye open on your stuff here! Im thinking of doing one arm pushups as well, i see good progressions here that I will use :)

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Training Cycle - 6 weeks

Post by Rastaman on Sun Jan 06, 2013 8:08 pm

Training Cycle next 6 weeks:

Day1 : HSPU/ Pullups /Front Lever Progressions/Squats

Day2: 1 Arm Push /1 Arm Hor Row/HLR/Bridges

Day3: HSPU/ Pullups /Front Lever Progressions/Squats

Day4: 1 Arm Push /1 Arm Hor Row/HLR/Bridges

Day5: Rest

Repeat.


# May incorporate Day 3 & 4 into a full body conditioning circuit and then take 2 days off every few weeks.

# May increase front lever progressions to daily after initial few weeks.

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Re: Just Plain Hard Work

Post by alexander_a on Mon Jan 07, 2013 3:37 am

one thing is for sure: you'll get a huuuuge back! Hello Arnold!

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Re: Just Plain Hard Work

Post by Rastaman on Mon Jan 07, 2013 4:28 am

Cheers Alex.

May be biting off more than my back can chew.

Will have to see how the front levers hit the back :twisted:

Don't really want to drop off on the Pullups or bridges.

:igiveup: 1 arm horiz rows for a bit. Shame they feel great Supersetted with 1 arm push !

Suck it and see I suppose!
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Re: Just Plain Hard Work

Post by Rastaman on Mon Jan 07, 2013 7:30 pm

10 minutes tucked Front levers: 5 sec holds.

HSPU (Between 2 chairs) : 1,1,fail : 10 minutes rest between sets
Supersetted with:
Pistols (tempo, 5,5,1) : 1,1,1

HeSPU + 10 Kg : 2 reps x 20 sets
Supersetted with:
Pullups+ 10 Kg : 3 reps x 20 sets

Assisted Pistols: 2,2,2
Shrimp Squats: 5,5,5

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Re: Just Plain Hard Work

Post by alexander_a on Tue Jan 08, 2013 6:03 am

whoa!! Pistols are progressing fine I see and that's quite some good work on HeSPU and pullups, 20 sets each is no joke!!

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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 08, 2013 7:07 am

Thanks mate.

Still a long way to go with the pistols. Form isn't that great. Not swinging my arms around as much on the concentric, but struggling to keep the raised leg straight. Still keeping elevated, but tending to bend back beneath me as I rise.

I enjoy the high volume stuff on the HeSPU and Pullups.

Tried a couple of reps of HeSPU afterwards @ BW and they felt nothing more than a stretch after the weighted reps. Looking forward to testing max set @ BW on these in a few weeks time.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 08, 2013 4:12 pm

1 Arm Hor BW rows: 4,3,3,2

Supersetted with:

1 arm incline Pushups : 6,6 & Lever Pushups (2 Finger assist): 7,7

Fingertip Pushups: 7

HLR Toe-T-Bar : 9,9

Hor BW Rows: 12,10

Supersetted with :

Decline Diamond Pushups: 15,11

1 Arm Planks : 65 sec
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Re: Just Plain Hard Work

Post by Rastaman on Wed Jan 09, 2013 3:28 am

Closing Bridge Progressions

Foam rolling - backbends
Kneeling back bends x 3
Full Bridge Pushups x 5 (5 sec holds)

Wall walk d& up( progressively closer to wall and full bridge hold chest to wall) x5

Closing bridge onto staircase (4th step) x 2
Closing Bridge onto staircase ( 3rd step ) x2

Full bridge to standing ( 4th step) x2
Full bridge hold (feet elevated 2nd step) and arm lockout: 15 sec

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Re: Just Plain Hard Work

Post by Rastaman on Wed Jan 09, 2013 7:33 am

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Last edited by Rastaman on Wed Jan 09, 2013 8:40 am; edited 2 times in total (Reason for editing : Embedding)
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Re: Just Plain Hard Work

Post by alexander_a on Wed Jan 09, 2013 7:56 am

whoa! great work mate!

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Re: Just Plain Hard Work

Post by Iliander on Wed Jan 09, 2013 9:01 am

alexander_a wrote:whoa! great work mate!
x2 ! :popcorn:
Insane strength!
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Re: Just Plain Hard Work

Post by Brahma Bill on Wed Jan 09, 2013 9:54 am

Impressive! Looks like your hard work is paying off
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Re: Just Plain Hard Work

Post by Rastaman on Wed Jan 09, 2013 4:33 pm

Thanks guys.

Short one this morning - overslept & running late for work :sleep:

HSPU negative: 1 rep, Close Squats: 15 reps ( warm up)

HSPU : 1,1,1,1

Supersetted with : ( 4 mins between SSets)

Pistols: 1,1,1,1 L&R

Will post FL, Pullups, HeSPU tonight and then get to bed earlier!

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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 10, 2013 4:35 am

FL tuck : 12 sec x 7

Pullups +10 Kg : 10 PR,6,5,5,5,5,5 5 : 46

Supersetted with:

HeSPU drop sets ( +10 Kg/10sec/BW)
1/4,1/4,1/3,1/3,1/3,1/3,1/3,1/3 : 34

# Started with 2 minutes rest between sets, but increased after second set to 3 minutes.
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Re: Just Plain Hard Work

Post by alexander_a on Thu Jan 10, 2013 1:22 pm

GREAT!

AWESOME!

DOMINATION!

front levers give us jacked backs, so no worries if people can't pass you on the street. It's not pathological, it's barn door width of lats my friend!

Do you like the progressions used for planche? I imagine you use them for fr lever now right?

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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 10, 2013 3:58 pm

alexander_a wrote:GREAT!

AWESOME!

DOMINATION!

front levers give us jacked backs, so no worries if people can't pass you on the street. It's not pathological, it's barn door width of lats my friend!

Do you like the progressions used for planche? I imagine you use them for fr lever now right?

Thanks mate!

So that's why :doh:

I went home and brushed my teeth and put on some more deodorant. Didn't realise it was because of my jacked back :twisted:

Feeling it more in the abdominals with the tuck lever holds. My back is still fairly rounded though at this stage, I'm sure once I move onto straight back tucks, it will be a different story.

Took a look at the Planche progressions last night - looks good, thanks for the tip on these books. My biggest problem is that I want to do everything at once. I've slowly learnt that I can't and what works for me is really focussing on only a few things at a time.

FL for now an in a months time, I'll look at introducing the Planche progressions.

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Re: Just Plain Hard Work

Post by Josh T. on Thu Jan 10, 2013 4:03 pm

The key is experience; the more you have the more you learn about being able to combine more goals into one program efficiently. It just takes a little time.

Great job on nailing the full HSPU by the way!

For increased back activation on the front levers think about a couple of things:

1) Actively push the bar (or rings or whatever) down.
2) "Pull the bar (or rings) apart."
3) (Attempt to) retract your shoulder blades.

Pick one of those three, FOCUS in on it until it becomes automatic, and then start focusing on the next one in the series.

Hope that helps man.
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 10, 2013 6:26 pm

Thanks Josh.

Appreciate the back activation tips. I think that initally focussing on actively pushing the rings down is what I need.

Found that the last week while getting the feel for the basic lever position, the first thing going through my mind was how do I push on the rings?

Once this is automatic I'll work on the shoulder blade retraction.

Cheers Chris



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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 10, 2013 6:53 pm

Lever Push ups (2 finger assist) max set : 11 reps L&R
Supended ring dips: 4,4,4,4,4

Supersetted with:

1 Arm Hor BW row: 2,2 (Progressed lower to ground on rings - now about 30 degrees from hor)
Decline Hor BW row (Feet elevated) : 9,8,7,7

HLR T-T-Bar : 9,8
HLR -Vraises: 13,12

Handstands (stomach to wall - hands 4") : Played around with handstand holds for 10-15 mins or so. 30 sec holds and 15 secs with 1 foot off wall. Felt weird facing the wall after doing all HSPU work facing away from wall!

# I don't think that Ive given ring dips enough credit. Really felt these in the chest/tri's. Will have to start incorporating them into my push up days.


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Re: Just Plain Hard Work

Post by alexander_a on Fri Jan 11, 2013 2:21 am

Something I did that also helped besides josh's tip of pulling was to film my sets and found i was not "flat back and parallel to floor". I had a slight angle and a little rounding. Also keeping arms real straight helps.

With form locked down- activation was much better. But surely core gets worked hard from it as well so that's also good that you feel it!

About goals. Like me, you have a lot on your plate and its only logical not to get grazy with both oa pushup, hespu, dips and planche at the same phase. I cut every press but hespu and planche out for now because I think they are that hard and requires lots of time. So work your current goals until you're happy with them and take the planche stuff then :)

Get swole :)

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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 11, 2013 3:14 am

Thanks mate.

Filming the sets to perfect form, sounds like a good idea.

I'll give it a try and work on pushing the rings down with straight arms.

Cheers!

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Re: Just Plain Hard Work

Post by Iliander on Fri Jan 11, 2013 5:49 am

Incorporating ring dips into your push days sounds fun! :pushup3:
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 11, 2013 7:03 am

Thanks Iliander.

Feel the dips a lot more on the tri's.

Plus a bit of variety is always good.
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 11, 2013 6:13 pm

Closing Bridge Progressions

Foam rolling - back bends - Tspine mobility drills
Kneeling back bends x3

Full bridge hold: 40 sec
Full bridge Pushups : x10 (4 sec hold)

Wall walks x3 d& up
Wall walks d ( 10 sec full bridge hold - chest to wall, moving closer to the wall each time) x 5

Closing Bridges onto 4th step x 5
Full bridge hold: 20 sec on 5th step to standing x2

Full Bridge Hold ( feet elevated 2nd step) full arm lockout: 15sec
L-sit hold: 30 sec
Full twist hold:30 sec L&R

Later....
Handstand work: facing wall 30 s +15 s taking each leg off wall x 3
Back to wall: 15 sec + 5 sec both feet off wall x 3

# Second set of wall walks are down only as I end up too close to the wall and not possible to walk back up again. Great stretch though and I'm getting a better (tighter bridge ) then I do on a normal bridge hold. Feet are ending up a lot closer to my hands.
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Re: Just Plain Hard Work

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