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Just Plain Hard Work

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Re: Just Plain Hard Work

Post by Rastaman on Sat Jan 12, 2013 7:02 am

The elbows have pulled up pretty tender today. Tendon area sore to touch and warm/throbbing.

Unsure if its carry over from HSPU/Pullups or Pushups yesterday. Upped the fish oil to 4 g a day for the moment and started some forearm stretching and massage today and ice.

Will have to force a rest day at least tomorrow and see how things fair up.

In the past Ive been silly enough to continue pushing through, but hopefully Ive learnt something :headbang:

Might be time for some pistol and handstand focus and start working my pussy 1 arm push core :twisted:
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Re: Just Plain Hard Work

Post by Iliander on Sat Jan 12, 2013 7:22 am

Rest is the key... :beardy:
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Re: Just Plain Hard Work

Post by Josh T. on Sat Jan 12, 2013 10:48 am

Rasta - inside the elbow or outside the elbow on the pain?
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Re: Just Plain Hard Work

Post by Rastaman on Sat Jan 12, 2013 11:00 pm

Inside - medial tendon.

Feel a lot better today, maybe from the icing.
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Re: Just Plain Hard Work

Post by Josh T. on Sat Jan 12, 2013 11:04 pm

I would cut out all or at least half the volume of pulling if it starts bothering you next session.
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Re: Just Plain Hard Work

Post by Rastaman on Sat Jan 12, 2013 11:28 pm

Thanks Josh.

Thought I had been increasing volume on the Pullups slowly, but then again I have been focussing on weighted pulls.

The only thing that Ive done differently lately was work some volume weighted HeSPU's with Pullups. Might also give the weighted HeSPU's a break for a while also.
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Death by Plank

Post by Rastaman on Sun Jan 13, 2013 1:03 am

1 Arm Planks

65 sec L&R
30sec rest
L 46 sec R 41 sec
30 sec rest
L 37 sec R 35 sec
30 sec rest
L&R 25 sec

Handstand work 10 minutes

Pistols ( 2 finger assist) Ladders 1,2,3,4,3,2,1 : 16 reps

# Core trashed after planks!

Pistol: plan to build up some volume with the 2 finger assists focusing on form for a couple of weeks and then start working pistols again with hopefully better form!
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Re: Just Plain Hard Work

Post by Rastaman on Sun Jan 13, 2013 5:56 pm

Handstand work 10 mins

Tucked FL : 15 sec x 5

Pistol (assist) Ladder : 1,2,3,4,3,2,1 :16

HSPU 1,1,1 : 5 minutes between sets

1 Arm Plank : 70 sec L&R
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Re: Just Plain Hard Work

Post by TheMasterKey on Sun Jan 13, 2013 8:45 pm

NIce work on that HSPU Chris!

How you going about doing weighted HeSPUs? Weight vest?

20kg sound pretty heavy for that. Did you work your way up to that?
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Re: Just Plain Hard Work

Post by Rastaman on Sun Jan 13, 2013 9:19 pm

Thanks TMK!

I'm using a scuba diving weight belt for the weighted HeSPU's and Pullups.

It is a soft belt with a quick release buckle for easy donning and removal. Fits snuggly above my hips and doesnt move at all for Pullups or HeSPU's. Which is good especially when supersetting the two. Best thing with it as apposed to a weight belt is that you hardly feel that your wearing it!

Unfortuneatly I can only fit 10 Kg of weight in it. I had to melt some lead and make my own sized weights to fit the pouches, as the original weights I was using for diving were not as heavy and too small.

I havent tried 20 Kg, so if Ive written down 20 Kg in my log somewhere its a mistake!

Didn't work my way up to the 10 Kg. Tried the first time weighted on a couple of books (HSPU + 4") before trying with a HeSPU .

Thanks - on the HSPU too mate.

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Re: Just Plain Hard Work

Post by TheMasterKey on Sun Jan 13, 2013 9:51 pm

Yea I mixed up 10kg and ~20lbs. But just the same, that's decent weight to have on upside down.

And Interesting setup you got there.


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Re: Just Plain Hard Work

Post by itlives on Sun Jan 13, 2013 10:32 pm

Do you have a melting pot to melt down the lead?

A friend of mine reloads his ammo. He melted down a bunch of wheel weights for the bullets.
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Re: Just Plain Hard Work

Post by Rastaman on Sun Jan 13, 2013 10:45 pm

Hey itlives.

Yeah Ive got a melting pot, although I havent used it for a few years now.

I melted down a heap of old fishing sinkers and left over roofing lead.
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Re: Just Plain Hard Work

Post by Dave on Sun Jan 13, 2013 10:47 pm

I played Balderdash with my visiting family today. Your post reminds me of one of the words that came up: Schlicker. Can you tell me what it is? :geek:
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Re: Just Plain Hard Work

Post by Rastaman on Sun Jan 13, 2013 10:53 pm

Dave.cyco wrote:I played Balderdash with my visiting family today. Your post reminds me of one of the words that came up: Schlicker. Can you tell me what it is? :geek:

Googled... no luck - please tell.
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Re: Just Plain Hard Work

Post by Dave on Sun Jan 13, 2013 11:14 pm

itlives wrote:Do you have a melting pot to melt down the lead?

A friend of mine reloads his ammo. He melted down a bunch of wheel weights for the bullets.

Rastaman wrote:Hey itlives.

Yeah Ive got a melting pot, although I havent used it for a few years now.

I melted down a heap of old fishing sinkers and left over roofing lead.

Dave.cyco wrote:I played Balderdash with my visiting family today. Your post reminds me of one of the words that came up: Schlicker. Can you tell me what it is? :geek:

Rastaman wrote:
Dave.cyco wrote:I played Balderdash with my visiting family today. Your post reminds me of one of the words that came up: Schlicker. Can you tell me what it is? :geek:

Googled... no luck - please tell.


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Re: Just Plain Hard Work

Post by Rastaman on Sun Jan 13, 2013 11:31 pm

I can go from country boy to city schlicker in 12.8 min flat. :toothy:

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Re: Just Plain Hard Work

Post by Dave on Mon Jan 14, 2013 12:31 am

Haha, I saw that too, pretty funny!
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HeSPU & Pull-up Supersets

Post by Rastaman on Mon Jan 14, 2013 4:49 am

HeSPU & Pull ups Supersets of 5 reps x15 sets
Total: 75 HeSPU/Pull ups : 22:55

Was aiming for Century Sets in sub 30:00, :mrgreen: but started to get a slight twinge in right elbow after about 20:00 mins. Elbows feel fine afterwards. Save the sub 30:00 for another day.

First 50 reps done in 12:45. May have started a bit too hard and not much left in the tank.
Dont think I would have made the last 5 sets in time anyway.

Will aim for the first 10 sets in 15 minutes next time and hopefully be able to maintain the last 10 sets!

I suppose I can look at it as a positive- 6 months ago I would have been stupid enough to keep pushing through the 100 reps and then spend a month doing no Pullups at all :headbang:
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Re: Just Plain Hard Work

Post by Dave on Mon Jan 14, 2013 5:10 am

Rastaman wrote:HeSPU & Pull ups Supersets of 5 reps x15 sets
Total: 75 HeSPU/Pull ups : 22:55

That's freaking incredible! :twisted:
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Re: Just Plain Hard Work

Post by Rastaman on Mon Jan 14, 2013 5:53 am

Thanks Dave.

It's been about 2 months since I tried this workout last.

I like working the Pullups and HeSPUs together (surprise), but your idea of EDT Push a.m and Pull p.m has got me thinking :idea2:

Maybe EDT for a month and then 1 max set Push/Pull morning and evening the next month. Then a retest max Pullups.

Strange that last year I was in such a rush to get to 20 Pullups (elbows wince) and now Im content and looking forward to enjoying the variety throughout the year and seeing where my max ends up come New Years.
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Re: Just Plain Hard Work

Post by Iliander on Mon Jan 14, 2013 6:08 am

That workout sounds fun!

Impressive!
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Re: Just Plain Hard Work

Post by Rastaman on Mon Jan 14, 2013 6:49 am

Iliander wrote:That workout sounds fun!

Impressive!

Thanks mate - it was fun! :twisted: In a sick sort of way :twisted:
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Re: Just Plain Hard Work

Post by Rastaman on Mon Jan 14, 2013 11:11 pm

a.m. Short workout - running late for work :sleep:

Handstand work 10 mins

HSPU 1 rep x2

H-V-R: 14,12,11
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Re: Just Plain Hard Work

Post by Dave on Mon Jan 14, 2013 11:13 pm

H-V-R?
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 15, 2013 12:42 am

Hanging V Raise, sorry probably should have said HLR (v-raises)
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 15, 2013 3:47 am

P.m workout

Decline Lever Pushups ( 2 finger assist): 6,5 L&R
Ring Dips 5,4,3
1 Arm Planks 65 sec L&R

Supersetted with:

1 Arm BW Horiz Rows : 3,3
2 Arm BW Horiz Rows ( feet elevated ) : 9,8,7

Closing Bridge Progressions:

Foam rolling/ Bbends/ T Spine Mobility drills
Kneeling Back bends x 3

Full Bridge Pushups x 5 (5sec hold)
Wall Walk d & up : 3 reps
Wall Walks d (progressively moving closer to wall & 10 sec Full Bridge Hold chest to wall) x 3. ( final bridge hold pretty tight 17" between heels and fingertips)

Closing Bridges onto 4th step x3
Full Bridge Hold 4th step to standing x2
Full Bridge Hold feet 1st step full arm lockout : 10 sec

# 1 Arm Push progression: goal : work to 10 reps decline 2 finger levers and then start on 1 Arm negatives & more intense 1 Arm Plank work.

Bridging: Kneeling Backbends: managed to bend all the way back head to ground (kneeling head bridge) First time. Didn't have the strength to rise back up again though.
AWSOME stretch on the T - Spine and quads :twisted:

Elbows feel good today!

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Re: Just Plain Hard Work

Post by Dave on Tue Jan 15, 2013 5:45 am

Bridge city! That's some good work there Chris.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 15, 2013 6:01 am

Thanks Dave. Bridge City without any lower back pain is where I want to live!
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Re: Just Plain Hard Work

Post by alexander_a on Tue Jan 15, 2013 2:58 pm

Yeah mate, youre makin some really impressive progress on all fields here! EDT is quite good actually! Long time sine I used it seriously but I like your push/pull stuff here!

You could call my fr lever and planche stuff for EDT, using shorter and shorter rests and, over time, longer static sets=more work per unit time!

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Re: Just Plain Hard Work

Post by Rastaman on Tue Jan 15, 2013 4:35 pm

Thanks Alex.

Might try the EDT static holds with the FL once I've put some time in.

Thanks for the tip!
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HSPU / Pistol Ladders / EDT 10 Kg Pullups

Post by Rastaman on Wed Jan 16, 2013 4:01 am

HSPU neg: x2, Kneeling Closing Bridge -quad stretch 2x 15 sec, 10 Close Squats

HSPU: 1,fail (balance),1,1

Supersetted with:

Pistol (2 finger assist) ladders: 1,2,3,4,3,2,1 : 16 L&R

FL tuck 3x 15 sec ( had to cut back on these - back doms from bridging yesterday)

Pullups (10kg) EDT 10:00 : 4reps x 8, 3 reps x2 sets (60 sec between sets)

HeSPU : 10 reps.

Later... Kneeling Back bends x 5 (20 sec holds)

EDT Goal: work to 4 reps x 10 sets and then 5 reps x 10 sets in 10:00 block.


Last edited by Rastaman on Wed Jan 16, 2013 6:57 am; edited 1 time in total
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Kneeling Back Bends - Awsome Quad & T-Spine Stretch!

Post by Rastaman on Wed Jan 16, 2013 6:56 am

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A World Of Pain EMOTM

Post by Rastaman on Wed Jan 16, 2013 8:08 pm

EMOTM

3x Rounds - No Rest between rounds!

All done with 10 Kg weight belt:

1. Pullups x 7 Reps

2. Close Squats x 15 Reps

3. HeSPU x 4 Reps

4. Horizontal Ring Pulls x 6 Reps

5. 1 Arm Plank (left) : 20 Sec

6. Knife Edge Pushups x 5 Reps

7. 1 Arm Plank (right) : 20 Sec

8. Glute Bridges x 15 Reps

# Got the heart going ! Only managed 3 Reps on the last round of HeSPU's.

The Plank/Pushups/Plank were brutal. :twisted:
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Re: Just Plain Hard Work

Post by Dave on Wed Jan 16, 2013 9:37 pm

Now I want to see that guy come back up. That would be awesome. Anyway, you really have to contract your glutes hard not to pinch your lower back doing that move. I was doing a movement like that every morning for a while in the summer due to [You must be registered and logged in to see this link.].
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Re: Just Plain Hard Work

Post by Rastaman on Wed Jan 16, 2013 10:09 pm

Thanks Dave. The coming back up is a work in progress.

Funny you should mention Cheesdog's advice. You passed it on to me back at that evil place which wont be named, in the T-Spine mobility thread.
I use this move now as a warm up and stretch before going onto closing bridges and every time in the back of my mind is 'tighten the glutes'!. Keeping my hands pressed into my lower back helps to make sure that I do this.
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Re: Just Plain Hard Work

Post by itlives on Wed Jan 16, 2013 10:17 pm

Ow, my knee.... I used to be able... man! I hate saying that! :mad:
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 17, 2013 4:46 pm

10 Kg Pull-ups EDT

10:00 4 reps x 10 sets.

HSPU: 1,1,1

# Short one today, time for a day or two rest.
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Re: Just Plain Hard Work

Post by Iliander on Thu Jan 17, 2013 5:05 pm

Get some rest, come back stronger!
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Re: Just Plain Hard Work

Post by alexander_a on Thu Jan 17, 2013 5:09 pm

Pullup EDT... Now this got me thinking. Maybe I'll try the same workout tomorrow after front levering myself into mayhemness!

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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 17, 2013 5:20 pm

Give it a go.

Tried it a while back at Bodyweight and had some good gains. Started with 5 reps and aimed for 10 sets of 5 in 10:00 block and then moved onto 10 sets of 6 reps. The goal would be 10x10 in the 10:00. I think I made it to 6x7 reps + 4 sets of 6,5 reps.

With your pull-up ability you'll probably get to the 10x10 in 10, in no time.

Else you could try lower rep sets in 10:00 and increase the volume each workout.

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Re: Just Plain Hard Work

Post by alexander_a on Thu Jan 17, 2013 5:33 pm

Yeah mate sounds nice! I did 5 min EDT pullups and I landed on around 70 I think so it was really productive. I dont think i have that good endurance now though!

Maybe use the 24 kg bell and work for 20 reps in 10 min or so!

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Re: Just Plain Hard Work

Post by Rastaman on Thu Jan 17, 2013 6:30 pm

alexander_a wrote:Yeah mate sounds nice! I did 5 min EDT pullups and I landed on around 70 I think so it was really productive. I dont think i have that good endurance now though!

Maybe use the 24 kg bell and work for 20 reps in 10 min or so!

:twisted: 20 reps at 24 Kg in 10:00 "Beast mode" :twisted:

Looking forward to it!
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Re: Just Plain Hard Work

Post by Dave on Fri Jan 18, 2013 1:03 am

alexander_a wrote:I did 5 min EDT pullups and I landed on around 70 I think so it was really productive.

I was happy when I got 70 in 10:00! :oops:
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 18, 2013 2:07 am

Dave.cyco wrote:
alexander_a wrote:I did 5 min EDT pullups and I landed on around 70 I think so it was really productive.

I was happy when I got 70 in 10:00! :oops:

That's pretty AWSOME endurance Alex.

You must be able to smash out 100 reps in sub 8:00 mins or there a bouts !

Any other methods you used to build up to that strength/endurance level and 20+ Pull-ups?

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Re: Just Plain Hard Work

Post by alexander_a on Fri Jan 18, 2013 9:08 am

No not really!

I just used a pull workout that was super simple:
5 min pullups
5 min db shrugs
5 min fat bar curls

I think it builds a lot of endurance carry over between the exercises though!

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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 18, 2013 9:18 am

Thanks for all the tips mate. Much appreciated!

Got me thinking about the 5 minute workouts. The mindset of only having to get through 5 mins of pain, lets you go all out and push a lot harder then you would normally. Giving good increases in volume!
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 18, 2013 7:02 pm

itlives wrote:Ow, my knee.... I used to be able... man! I hate saying that! :mad:

Definitely tough on the knees.

I cut the video before it showed me trying to get out of this position, probably would have had to move the clip to " Gym idiots and fails" lol!

Even with healthy knees, trying to roll the legs back out from under is awkward and painful on the quads.

Will have to be careful with this!
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jan 18, 2013 8:48 pm

Rest day today.

Foam rolling, Trifecta and joint/T-Spine mobility drills.

10 mins handstands (15 sec taking 1 leg off wall and 5-10 sec both legs) facing wall.

# Still have bad DOMs along complete length of electors, lower back to between shoulders. Love feeling sore here, lets me know that the bridging and back bends are hitting the right muscles.

Foam rolling and full bridge hold helped.
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Push/Pull EDT workout # 1

Post by Rastaman on Sat Jan 19, 2013 7:50 pm

10:00 EDT HeSPU (+10 Kg) Supersetted with Pull-ups (+10Kg)

HeSPU sets of 2 reps. Pull-ups sets of 5 reps. 10 sets of each. Rest approx 1 minute between Pull-up sets.

HeSPU 10 x 2 reps. Pull-ups 7 x 5 reps, 2x 4 reps, 1x 3 reps: 10:00

HeSPU 9 x 2 reps. Pull-ups 6 x 5 reps, 2x 4 reps, 1x 3 reps: 10:00

Realised that I must have miscounted on the number of supersets I completed. Only 9 written down and unsure if I missed one or not!

EDT Goals :

1. Continue with Pull- ups until 10 x 5 reps in 10:00.

2. Continue with HeSPU until 10 x 3 reps in 10:00.

3. Once above goals are reached ; Start EDT reducing rest time between supersets and increasing number of sets and volume in the 10:00 block until no rest between supersets.

'Sounds Like a Plan!'[strike]


Last edited by Rastaman on Sun Jan 20, 2013 1:07 am; edited 2 times in total (Reason for editing : Can't count!)
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Re: Just Plain Hard Work

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