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Just Plain Hard Work

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Re: Just Plain Hard Work

Post by Rastaman on Mon Nov 04, 2013 5:12 pm

Iliander wrote:WTF 26 HeSPUs!!!
Cheers Ili, was hoping for a good increase after the EDT.
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Re: Just Plain Hard Work

Post by Rastaman on Mon Nov 04, 2013 10:03 pm

Pullup EDT Slow tempo/pause @ deadhang

14 Sets of 4 Reps,  2 Sets of  3 Reps: 62 Reps TIME: 10:00
25 sec Rest between sets

AB Rollout 05:00 EDT6'8" from wall
3 Reps x 4 Sets :  12 Reps +1

Hanging Leg Raise TTB 05:00 EDT
3 Reps x 10 Sets : 30 Reps

Shrimp Squats 05:00 EDT
2/2 x 4 : 8 Reps +3

1 Arm Hang +10 Kg
20/20 sec
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Re: Just Plain Hard Work

Post by Dave on Mon Nov 04, 2013 10:46 pm

Way to go on the 26!
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Re: Just Plain Hard Work

Post by ajnslng on Tue Nov 05, 2013 12:02 am

26! Mate as someone working on just holding a handstand against the wall that is awe inspiring.
Freestanding or back/tummy to wall?
I've heard arguments for/against back/tummy to wall and I'd be interested how you got to your current level.

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Re: Just Plain Hard Work

Post by Journeyman on Tue Nov 05, 2013 1:48 am

Great job man. Too bad about the pullups, might be time to go for EDT there. And after all this you still cannot do a (full range) HSPU? :scratch: 
Or you can already do some, but need to work on improving those now... in which case you'll probably get some pretty sweet carryover, in time.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Nov 05, 2013 3:02 am

Cheers Guys,
Haven't tried working a full range HSPU since January, have been more focused on diamond HeSPU's and EDT.   Probably have a rep in me still.
If you can do full pushups, why bother doing them on your knees I suppose.

Hey Ajnslng,
I do mine with back to the wall.  Free standing would be beastly, I'm nowhere near Alex or Josh's handstand ability.  If  Free standing HeSPU's are your ultimate goal then take a look at Alex and Josh's logs for freestanding tips.

If I had my time again, I would have started off working handstands facing the wall. If you do decide to work your HeSPU's facing away from the wall, then make sure that your hand placement is as close as possible to the wall (as your balance allows) and beware of hyper-extending the lower back.

I followed CC up to holding a 1 minute handstand (whichever step that is) and then started half HeSPU's on a stack of books and gradually increased ROM, by removing a book when possible.
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Re: Just Plain Hard Work

Post by ajnslng on Tue Nov 05, 2013 3:44 am

Cheers for the info.
Yeah I think I'll do mine facing the wall. Easier to keep a hollow body position that way. The only downside to that way is the dismount if you're tired.

Should be hitting the minute mark on my handstands in the next few weeks. Better see if I've got any books lying around.

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Re: Just Plain Hard Work

Post by Rastaman on Wed Nov 06, 2013 6:56 am

Trifecta,  foam rolling back bends.

HSPU work.

AB Rollout EDT 05:00 (6'8" from wall)
3 sets of 4 reps, final set 5 Reps
TOTAL: 17 Reps +5.
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Re: Just Plain Hard Work

Post by Rastaman on Thu Nov 07, 2013 1:24 am

Trifecta.

Pullups Deadhang 10:00 EDT
4 Reps x 16 Sets : 64, +2

HLR TTB 05:00 EDT
4 Reps x 5 Sets, 3 Reps x 5 Sets : 35+5

FL
Adv  Tuck 10 sec
1 Leg Straight 7/7 sec x 2
Adv Tuck 10 sec

2 Hand Hang (Rings):02:00

HSPU work GTG through out the day.

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Re: Just Plain Hard Work

Post by Rastaman on Fri Nov 08, 2013 1:20 am

Trifecta/15 mins foam rolling and joint mobility.

Standing AB Rollouts 05:00 EDT  (6'10" from wall)
3,2,2,1(fail on second  rep) : 8Reps
Really felt the 2" increase in distance from the wall

Closing Bridges 05:00  EDT
4 Reps x 3 sets: 12

HLR TTB 05:00 EDT
3 & 4 Reps : 35 Reps

Shrimp  Squat 05:00 EDT
2 Reps x 4 Sets : 12

The AB Rollouts/bridges/HLR maybe  a bit tough on the  lower back.  Will see how the  lower  back feels tomorrow and look  to do the HLR's on a different day

# Got around to weighing myself today... 75 Kg and about 9% BF on pinch test. Which is great in that the last time I weighed myself about 18 months ago, 73 Kg and 10%. Lean gains to the back and shoulders I think. Then again, maybe water.
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Re: Just Plain Hard Work

Post by Rastaman on Sat Nov 09, 2013 6:05 am

Pullups slow tempo/deadhang 10:00 EDT
4 Reps x 16 sets, 3 Reps x 1 : 67 Reps +3

Hanging Leg Raises TTB 05:00 EDT
4 Reps x 9 sets : 36 +1

FL
Adv Tuck 10 sec
1 leg Straight 7/7 x 2
Adv Tuck 10 sec

Shrimp Squats 05:00 EDT
2 Reps x 5 Sets

1 Arm Hang +10 Kg
35/33 sec
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Re: Just Plain Hard Work

Post by Rastaman on Sat Nov 09, 2013 6:31 pm

Trifecta, 6 minute backbend foam roller.

HSPU work

Closing Bridge 05:00 EDT
4 Reps x 3 Sets 12

Standing AB Rollout 05:00 EDT (6'10" wall)
2 Reps x 5 sets (10 +1)

FL
Adv Tuck 10 sec
1 Leg st 7/7.sec x 2
Adv Tuck 10 sec
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Re: Just Plain Hard Work

Post by Rastaman on Sun Nov 10, 2013 8:45 pm

HSPU Work

Standing AB Rollouts 05:00 EDT (6'9" wall
2 Reps x 5 sets :10

Closing Bridge 05:00 EDT
4 Reps x 3 Sets

Shrimp Squat 05:00 EDT
2 Reps x 5 sets

# Videoed my FL today, which I haven't done for some time. I seem to have a bit of a curve in the upper back from bending the neck forward to check that my form is straight. With one leg straight form looks pretty good and I now have a bit more of an angle with straight arms. It was worth spending the extra time on the adv tuck I think. Will be worth videoing more often.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Nov 12, 2013 6:45 pm

Today
HSPU work.  
Managed to work back up to  a full ROM HSPU today.  Pushed pretty hard,  but the shoulders feel the best  they have been for quite a while.  
Could only manage +8" last Wednesday, happy with how quickly the ROM has come back... hopefully full reps will  come  quickly too :mrgreen: 

Pullups slow tempo/deadhang 10:00 EDT

16 x 4 Reps + 3 Reps x 1 : 67
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Re: Just Plain Hard Work

Post by Rastaman on Wed Nov 13, 2013 6:47 pm

Diamond/HSPU work

Pullups slow tempo/deadhang 10:00 EDT

Ladders: 1,2,3,4,5  x 5 rounds  : 75 +8 reps

# Seems that I've  agravated an old injury to the lower ab/hip flexor area from forcing out an extra leg raise rep with poor form.
 Slightly tight/painful  when in pushup plank position and when lifting the right leg above horizontal.  Last time this took about 3 months to heel completely, but i did try to get back into  the HLR's before it was  completely healed  and did a proper job of it.
Will  give  the AB rollouts/HLR's  and Pushups a weeks rest and see.
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Re: Just Plain Hard Work

Post by Rastaman on Sat Nov 16, 2013 4:12 am

Pullups 10:00 EDT

Ladders: 1,2,3,4,5 x 4 rounds + 2,2,2 : 66 Reps

# The lower ab/hip flexor area is still tender. Any movement on the horizontal plane is out for the time being. Will try working the HSPU/Pullups daily for a while to keep doing something.
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Re: Just Plain Hard Work

Post by Rastaman on Sun Nov 17, 2013 8:48 am

AM:

HeSPU: 22 reps

Pullups slow tempo deadhang 10:00 EDT
Sets of 4 & 3 reps: 66.

PM:
HSPU 1 rep  x 3

Pullups W3 Ladders: 10 sec rest
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Re: Just Plain Hard Work

Post by Rastaman on Sun Nov 17, 2013 7:23 pm

Diamond  HeSPU
4 Reps

Pullups W4 Ladders
32, only 2 reps on final

HSPU
1,1,1

Pullups W4 Ladders
31, only 1 rep on final
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Re: Just Plain Hard Work

Post by TheMasterKey on Wed Dec 04, 2013 5:28 pm

Hey Rasta, where you at?
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Re: Just Plain Hard Work

Post by Rastaman on Sun Dec 08, 2013 9:45 am

Hey TMK, been a bit busy lately, but still working out.

Today..

HSPU
Diamond 3 reps
HSPU 10 min EDT
1 Rep x 10 sets

2 mins rest
1 Rep x 9 sets (3-5 mins rest)
10 mins  rest
2 Reps
TIME; 58:00

Bridges
1 Arm Pole Walks 05:00 EDT
6 Reps x 3 sets
5 mins rest
2 x Stand to stand bridges

Pullups
18 Reps, 10 sec rest, W2 Ladder, 10 sec rest, 1 rep and 90 sec deadhang

# Seems I may have a hernia or  something that seems to be hanging around.  Stopped doing hanging leg raises, about a month ago, but have not been able to give up the standing AB rollouts, which hasn't helped.  Reduced the AB rollouts to once a week, but this seems to be enough to keep flaring up, what ever is  going on in my lower AB/hip flexor area.  Should know better by now, but I'm so close to a full rollout :headbang:
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Re: Just Plain Hard Work

Post by itlives on Sun Dec 08, 2013 10:22 am

My suggestion to you is - PATIENCE! If you tear a gut to the point it has to be repaired, you'll NEVER get the SRO.
Lay off until the hurt doesn't. Then, work back into the SRO slowly with body/mind awareness. Just my thoughts. I've had a little burning sensation before. If that's all it is, still be careful. If it's more, be very careful.
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Re: Just Plain Hard Work

Post by Rastaman on Mon Dec 09, 2013 6:11 am

Cheers Mike, your thoughts are always appreciated.  Your right, time to lay off the SR for a while and feel my way back into it  again.

Today, only time for Pullup extended set:

19  Reps, 10 sec rest, W2 Ladder, 10  sec rest, 1 Rep & 01:22 deadhang.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Dec 10, 2013 9:16 am

Pullup extended set
19 reps, 10 sec, W2 Ladder, 10 sec, 1 rep & 90sec deadhang.

HeSPU Diamond 2 reps x 5
Supersetted with:
HSPU + 10" 3 reps, HSPU 1,1,1,1
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Re: Just Plain Hard Work

Post by Rastaman on Wed Dec 11, 2013 6:19 am

HSPU
1,2,1,1,1,1,1

Superset with: (60 sec rest between sets)

Diamond HeSPU
3,2,1,1,1,2

1 Arm Stand to Stand Bridge 05:00 EDT
8 reps(4 left and  4 right) x 3 sets : 24

2 x Stand to Stand Bridge
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Re: Just Plain Hard Work

Post by Rastaman on Sat Dec 14, 2013 5:32 am

Thursday 12th Dec

HSPU 10:00 EDT
1 rep x 10 sets

HSPU
1,1,1,1,1

Superset with:

Diamond HeSPU
2,2,2,1,1

Today 14th Dec

Pullup extended set:
19 Reps, 10 sec rest, W2 ladder, 10 sec rest, 1 rep & 1:40 deadhang

1 Arm Stand to Stand Bridge 05:00 EDT
4/4, 4/4, 6/6 : 28 Reps

2 x Stand to Stand Bridges
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Re: Just Plain Hard Work

Post by Rastaman on Thu Dec 26, 2013 7:49 am

Have been working out regularly with HSPU, Pullups and Bridges.  I'm now feeling discomfort, slight pain in the lower groin area with all movements.  Even a sneeze causes a twinge.  

Starting to realize that this is something that I can't push though.  I know it's sad but the fear of taking a break and regressing has been greater than pushing on and causing a more serious injury.  Time for a reality check and see a doc.

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Re: Just Plain Hard Work

Post by TheMasterKey on Fri Dec 27, 2013 12:00 am

I think you're making the right decision.

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Re: Just Plain Hard Work

Post by Dave on Fri Dec 27, 2013 1:53 am

Keep healthy Chris! Good decision!
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Re: Just Plain Hard Work

Post by Rix on Tue Feb 18, 2014 4:03 pm

Hey R-man, Hows it going?
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Re: Just Plain Hard Work

Post by Iliander on Tue Feb 18, 2014 4:07 pm

Rix wrote:Hey R-man, Hows it going?
yeah?
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Re: Just Plain Hard Work

Post by ccheatum on Mon Feb 24, 2014 7:52 am

What's the word from the doc???
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Re: Just Plain Hard Work

Post by Rastaman on Fri Apr 04, 2014 5:23 am

I'm back...

HSPU and Pullup Supersets

Diamond HeSPU: 3 Reps x 24  Sets & final max set 6 Reps
Supersetted with:
HSPU: 1 Rep x 24 Sets & final max set 2 Reps

Wide strict Pullups with 10 sec deadhang worked between the HeSPU's and HSPU's: 2 Reps x 46 Sets

Total time: 120 mins.  90 sec rest between HSPU and Diamonds for first 30 mins and then 2 mins and 3-4 mins rest for last 45 mins.

Have been working the pullups as more of a core exercise and concentrating on slow tempo deadhang, straight legs, high core tension and no movement below the waist. Work well to relax the shoulders and Lats between HSPU sets. If I don't maintain core tension and restrict leg movement I can feel the tightness in the stomache/hip-flexor which hasn''t quite fully healed. I don't foresee being able to do hanging leg raises again for some time!

Over the last month I have been building up some volume with this workout.  Generally take 2 days rest afterwards and then work 10 min EDT (minimum rest) on HSPU and Diamonds, take a days rest and work 5 max sets of HSPU supersetted with Diamonds (max rest between sets), take a days rest and start again.  Have been making some good progress with this.

Other days I have been working Bridges and squats. My injury has been responding to hipflexor stretching and I have been working my way through CC legraises again to  build up strength.  Straight lying legraises are feeling comfortable now, but it  will be some time before I consider any hanging work.

Goals for the end of the year:

1.  Injury free Hanging Leg Raise
2.  20 Diamond  HeSPU
3.  5 HSPU
4.  Regain my pistol
5.  20 super strict Pullups straight legs (no lower body movement) from deadhang
6.  Hopefully have enough tricep strength from the Diamonds to begin working towards a strict One arm Pushup.
7.  Standing AB wheel Rollout
8.  A beautiful Bridge!
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Re: Just Plain Hard Work

Post by Iliander on Fri Apr 04, 2014 6:08 am

welcome back Rasta, 20 diamond hespus would be beast
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Re: Just Plain Hard Work

Post by Rix on Fri Apr 04, 2014 7:02 am

Good to see you back! Look forward to seeing your hard work and diamond HeSPU again.
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Re: Just Plain Hard Work

Post by Rastaman on Fri Apr 04, 2014 7:05 am

Cheers guys, good to be back!
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Re: Just Plain Hard Work

Post by CheesedogTheFirst on Sat Apr 05, 2014 2:29 am

Welcome back! I'm glad your injury is improving.
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Re: Just Plain Hard Work

Post by Rastaman on Mon Apr 14, 2014 4:08 am

Thanks Cheese, definite improving. Feels more like a tightness in the groin/hipflexor area now... enough to remind me to maintain good form.

Been in Fiji with the family for the last week and made a point of no internet or phone!

8th April:
Diamond HeSPU's and Closing Bridges, several submax sets.
Leg raises: 18,16 reps

9th April:
Diamond HeSPU: 10,8

Pullups deadhang pause on edge of steps:5,5
Leg Raises: 20 Reps

11th April:
HSPU on kettle bells: 2,1

Diamond HeSPU :
3 x 10 Sets

Superset with:

Stand to Stand Bridges:
10 x 1 Rep

Pullups deadhang pause on edge of steps: 5,6

12th April
Diamond HeSPU 05:00 EDT
2 Reps x 11 sets : 22

Pullups deadhang pause edge of steps: 5,5

Bridges wall walk with 3 x bridge pushups: 5 Sets

S. Leg Raises: 20,18 Reps

Sunday:
HSPU 05:00 EDT
1 Rep x 6 sets

Today Monday:
HeSPU 5 reps, deadhang 60 sec, 5 x slow tempo Pullups deadhang pause

Diamond HeSPU 05:00 EDT
2 Reps x 12 sets :24 (+2)

Uneven Chins (deadhang) : R: 4 Reps L: 3 Reps
R: 3 Reps L: 3 Reps
Pullups deadhang pause (3 sec) x 9 Reps

AB Slides (kneeling): x 5
Feeling my way through these... still too early I think. Will see how the groin feels tomorrow.

# Time to start working towards a OAC I think!
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Re: Just Plain Hard Work

Post by ccheatum on Mon Apr 14, 2014 7:46 am

Been in Fiji with the family for the last week and made a point of no internet or phone!

Good for you! That kind of time away from things is really great for you mentally.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Apr 15, 2014 1:10 am

Thanks CC, your right it's great for you mentally, just not good for the new job interview I nearly missed out on!

Today:
HSPU 05:00 EDT
1 Rep x 6 sets (approx 55 -60 rest between sets)
(+1 Rep)

Uneven Chin Work:
20 sec deadhang and 1 rep each arm. Feels good on the elbows.

10 mins Bridging: Wall walks, reverse pushups and closing bridges

Straight Leg raises:
20,20
#The groin area feels tight, but not sore. May leave the AB slides alone for another 2 weeks, still didn't feel quite right somehow.

I am feeling pretty comfortable with this step (2 x 20 leg raises)on my CC rehab. Will slow the temp down a bit and hold the bottom an inch or so above the ground for 5 sec or so and work these for a bit longer, before moving back onto the bar again and working through knee raises-to leg raises..



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Re: Just Plain Hard Work

Post by Rastaman on Wed Apr 16, 2014 2:10 am

About 1 hours sleep last night, so today was a grind.

Wide slow tempo Pullups: 5 Reps

Diamond HeSPU 05:00 EDT
2 Reps x 11 sets, 1 Rep : 23 Reps (-1)

Uneven Chins:
3/3,3/3

Pullups deadhang: 8 Reps
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Re: Just Plain Hard Work

Post by Rastaman on Thu Apr 17, 2014 9:30 am

HSPU 05:00 EDT (approx 50sec rest)
1 Rep x 7 Sets : (+1)

One Arm deadhang L & R 20 sec and 1 rep uneven chin (wrist assist)

Core Circuit:
1 minute Bridge
Straight leg raise (slow tempo negative) 15 Reps
Wall Walk x 3
Straight leg raise (slow tempo negative) 7 Reps
Closing bridge x 2
Shrimp Squats: 3/3
Leg Raises to plough (10 sec negative) x 6
Shrimp Squats: 2/2
Bridge: 30 sec
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Re: Just Plain Hard Work

Post by Rastaman on Thu Apr 17, 2014 10:13 pm

Wide slow tempo pullups (5 sec deadhang): 5 Reps

Uneven Chins (assist hand 1" below wrist):
L: 5 reps,4 Reps   R: 5 reps,4 reps

2 x Chins with one arm negatives.
# No control on the negative, need to work more  on holding full body tension I think.

Diamond HeSPU 05:00  EDT  (approx 20 sec rest)
2 Reps x 13 sets : 26 Reps (+2)
# Increase to 3 rep sets next workout.

Deadhang Pullups: 10 Reps
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Re: Just Plain Hard Work

Post by Dave on Thu Apr 17, 2014 10:15 pm

Still putting up serious numbers with quality exercises! Noice!
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Re: Just Plain Hard Work

Post by Rastaman on Thu Apr 17, 2014 10:16 pm

Cheers Dave!
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Re: Just Plain Hard Work

Post by Rastaman on Sat Apr 19, 2014 2:09 am

HSPU 05:00 EDT: (Approx 40-45 sec Rest)
1 Rep x 8 Sets (+1)

1 Arm Deadhang 20 sec + 1 Uneven Chin (assist hand 1" above elbow) L&R

10 Mins Light Bridging

Shrimp Squats: 3/3, 2/2
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Re: Just Plain Hard Work

Post by Rastaman on Sun Apr 20, 2014 5:15 am

Diamond HeSPU 05:00 EDT (30 -35 sec rest)
9 x 3Reps  : 27  (+1)

Wide Slow Temp Pullups (5 sec deadhang) x 5 Reps

Uneven Chins (2" wrist)
5/5,4/4

Static Lockoffs: 2 x 10sec

Straight Leg Raises (slow tempo): 16,10

Bridges: 5 x reverse pushups with  20 sec bridge holds (feet elevated -pushing through chest), 3 Wall Walks, 1 Closing bridge.

# Forgot the Shrimp Squats (alternating legs): 10 Reps , 6 Reps  (Edit )
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Re: Just Plain Hard Work

Post by Dave on Sun Apr 20, 2014 11:02 am

Shrimp squats are such a great movement! Bridges too. And diamond HeSPUs, Chris, those are always impressive!
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Re: Just Plain Hard Work

Post by Rastaman on Sun Apr 20, 2014 6:40 pm

Thanks Dave,  I prefer the shrimp squats to pistols.  I don't feel pain in my waist area from having to bend forward so far for balance.

Looking forward to working up to jumbo shrimp  squats !
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Re: Just Plain Hard Work

Post by ccheatum on Mon Apr 21, 2014 12:18 am

Great workout!
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Re: Just Plain Hard Work

Post by Rastaman on Mon Apr 21, 2014 3:59 am

Thanks CC!

Today:
HSPU 05:00 EDT (approx 35-40 sec rest)
1 Rep x 9 Sets  : (+1)
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Re: Just Plain Hard Work

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