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Just Plain Hard Work

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Re: Just Plain Hard Work

Post by Rastaman on Mon Jun 02, 2014 7:50 am

Upper back, left shoulder and left side of  the neck all stiff and sore for  some reason.  I'm not sure I held  good form on the headstand with the inverted hyper extensions yesterday.

Today:
FL adv  tuck 10  sec
Skin the Cat x 2 reps (to  loosen up  sore  shoulders)
Handstands 3-4 sec

Was intending to do HSPU work,  but still too sore and stiff to risk forcing with poor form.

# Seems that I've  developed a hard lump on the back of my left wrist when bent.   Assuming that  it is a ganglion cyst.  Will keep an eye on it anyway.
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Re: Just Plain Hard Work

Post by alexander_a on Mon Jun 02, 2014 4:22 pm

nice with the skill training there! I read the c-mass book now, thanks a lot mate! It's really mostly stuff both you and me know from experience and other sources but a nice read and some good suggestions for training layouts for pure mass training!

Have you read the naked warrior by Pavel?

a small tip also that I tried today was alternating lockoffs for OAC. I did 6 reps per arm of about 5 second holds at 90 degree, alternating hands every rep. But it becomes 30+ seconds all in all so I think it was a cool finisher to an OAC-session! Of cource it can be done at all ranges of motion. Also, good for core to stay super tight during the whole set!

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Re: Just Plain Hard Work

Post by Rastaman on Mon Jun 02, 2014 10:54 pm

Thanks mate, glad  you liked it!

Yeah I've read NW, great book, but not for some time.  Probably should read  again some of his  body tension techniques.

Great tip.  I was working something similiar with 1 arm hangs at one stage.  Will definite try next work out.  
Will probably start working a couple  of sets of archer pullup and OAC with pinky assist and then alternating lockoffs in top position.

Today:
Joint Mobility, lying legraises with holds, Hanging bent leg raises x 15, incline pushups on the back of the hand 3 reps, HeSPU 3 reps

Handstands 2 x 5 sec
FL: Adv Tuck 1 leg straight 10/10 sec
Skin the Cat: 4 slow tempo reps

HSPU Work:

Uneven (8") 6/6
HSPU: 3 reps
Diamond HeSPU: 4 Reps
Diamond HeSPU (3" spacing): 8 Reps

Later:
20 HeSPU
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Re: Just Plain Hard Work

Post by alexander_a on Tue Jun 03, 2014 1:42 pm

cool man!

Yeah that sounds like a smart plan! I use somewhat the same thing myself!
I think the alternating lockoffs for reps looks cool to, like some sort of ninja training :)

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Re: Just Plain Hard Work

Post by Rastaman on Tue Jun 03, 2014 7:43 pm

Joint mobility/ Wall extensions & shoulder dislocations
Lying Leg Raises  with holds x 5/Hanging Frog Raises x 5

Handstands: 2 x 4-5 sec
FL Adv Tuck: 1 x 10 sec
Skin the Cat: 3 Reps ( straight legs - through toe/bar position with hip bend, 10 sec hold in hang)

OAC Chin Work:

L-Sit Pullups x 5 (holding tension)

Archer Chinups 2/2
OAC with pinky assist : 1/1
Alternating Top Lockoffs : 3-4 sec L&R for total 22 sec
                                : 3-4 sec L&R for total 28 sec

Glute Bridges/Straight bridges/Feet Elevated bridge Holds

Threading Scorpion Bridge Progressions:
1 Arm Lift ups:  5/5 x 2
Revolving 4 Corner Lift ups: 2 sets

Inverse (headstand) hyper-extensions: 5 reps

Shrimp Squat Ladders:
1,2,3,4,3,2,1

Stand to Stand Bridge  work

Lying Leg Raises to Plough hold: x 5 slow tempo
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jun 05, 2014 1:24 am

Joint mobility/ Wall extensions & shoulder dislocations
Lying Leg Raises  to plough x 10
Hanging Leg Raises x 5
Push ups on back of wrists 5 reps

Handstands: 2 x 5 sec
FL Adv Tuck: 1 x 15 sec
Skin the Cat: 3 Reps ( in adv tuck position)

Inverse (headstand) hyper-extensions: 5 reps

Shrimp Squats: 1/1 x 5

Threading Scorpion Bridge Progressions:
1 Arm Lift ups:  5/5 + 10  bridge push ups
Revolving 4 Corner Lift ups: 2 sets
1 Arm Lift ups:  7/7 + 10  bridge push ups (PR + 2/2)

# The lump  on the  back of my wrist, ganglion cyst or  whatever it is seems to have got  larger and is present even when the wrist  is not  bent now.  Still no pain though.

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Re: Just Plain Hard Work

Post by Cesar on Thu Jun 05, 2014 10:02 am

Have you gotten it checked out or done any research on it?
benign I suppose.
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jun 05, 2014 10:21 am

Not checked out yet, but seems to be exacerbated by joint motion after bridging. The lump has reduced in size again. Will get it checked out at some stage.
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Re: Just Plain Hard Work

Post by Cesar on Thu Jun 05, 2014 10:37 am

good luck
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Re: Just Plain Hard Work

Post by alexander_a on Fri Jun 06, 2014 10:39 am

cool variation of the rotation bridge! I like the sweeping over leg thing on the last progression, something to work for, no doubt!!

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Re: Just Plain Hard Work

Post by Rastaman on Sat Jun 07, 2014 7:11 am

Hey Alex, I'm sure  your probably close to threading the scorpion.  I still need to build some strength in my left wrist/arm, these progressions are working well.  I'm thinking of working in some planche or elbow lever progressions into my daily routines, a couple light sets, what do you think?

Today:
Joint mobility/ Wall extensions / shoulder dislocations & arm bars
Lying Leg Raises  to plough x 10
Push ups on back of wrists 5 reps

Handstands: 2 x 5 sec
FL Adv Tuck with 1 leg straight: 10/10 sec
Skin the Cat: 3 Reps with holds

Straight bridges x 10 : tricep warm up
Diamond HeSPU : 5 reps
Uneven HSPU: 6/5
HSPU: 3 Reps
Diamond HeSPU (3" hand spacing ) x 10 Reps

Threading Scorpion Bridge Progressions:
1 Arm Lift ups:  7/7 + 10  bridge push ups
Revolving 4 Corner Lift ups: 2 sets
Alternating Tripods with arm lock: 5/5 x 2

#The shoulders are feeling great with the skin the cat/alternating tripods and mobility drills.  I don't think  that full arm lockout Bridges will be too far away!
I think the back of the hand pushups are warming the wrists up nicely. Seems to be a good balance with the HSPU and bridging work... not feeling any little wrist niggles or pain since I started working these into my warm up.

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Re: Just Plain Hard Work

Post by alexander_a on Mon Jun 09, 2014 12:48 pm

nah I'm not very good with bridges yet, but I will prehaps get descent if I keep doing them a few times a week! I like the variation in the last video there thoguh! I will try the threading scorpion when I feel the power to do it haha

sure man go for some planche or elbow levers! I can hardly train planche because my forearm gets destroyed after just a few sets, I must really have done some bad to it a year back when I went at it too much. I can, however work one arm elbow levers with no problems, and my latest project "air babies" [You must be registered and logged in to see this link.]

I think they are quite cool but i can't do them fully yet. I think you can do a one arm elbow lever pretty soon upon trying it though, I found it to be very much about balance.

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Re: Just Plain Hard Work

Post by Rastaman on Tue Jun 10, 2014 4:32 am

Yeah they look cool alright!  Sonnon's got some good bridge rotation into elbow lever flows which I wouldn't mind working towards, once I get comfortable  with the elbow levers that is.
Today:
Joint mobility/ Wall extensions / shoulder dislocations & arm bars
Push ups on back of wrists 5 reps


FL Adv Tuck with 1 leg straight: 10/10 sec
Skin the Cat: 3 Reps with holds

OAC Top Lockoffs : 30 sec (alt arms every 5 sec) x 3 sets
OAC with 1 finger assists (assisting arm out as wide as possible): 1/1 x 3 sets
Uneven Chin deadhang  (hand on wrist assist) 6/6 without leaving rings

Superset with:

Handstands: 5 sec x 6 sets & 1 set 10 sec PR

#finally felt  as if I was  getting somewhere with HS.  Tried with hands angled slightly towards diamond position and legs slightly straddled, felt good.  

1 Arm Bridge Lifts: 10/10 + 10 bridge pushups (PR + 3/3)
1 Arm Bridge Pushups:  2/2
Revolving 4 corner liftups: 1 set, fail... tired after 1 arm pushups.
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Re: Just Plain Hard Work

Post by Dave on Tue Jun 10, 2014 12:52 pm

The drill in that video looks like a lot of fun! What is the 4 corner lift up? That plus legs?

alexander_a wrote:I can hardly train planche because my forearm gets destroyed after just a few sets, I must really have done some bad to it a year back when I went at it too much.

That sucks.  Is it muscular or do you think something else is going on?  Top or underside of your forearms?  Also, did you planche with your hands facing ahead or behind?  Just wondering.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jun 10, 2014 7:16 pm

Dave wrote:The drill in that video looks like a lot of fun!  What is the 4 corner lift up?  That plus legs?



Take a look at 00:57 "revolving 4 corner lift up".
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Re: Just Plain Hard Work

Post by Dave on Tue Jun 10, 2014 11:06 pm

Oooh shiny! Bookmarked!
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Re: Just Plain Hard Work

Post by Rastaman on Sat Jun 14, 2014 4:04 am

Been busy relocating for new job.
Hotel workout:

Joint mobility/ Wall extensions / shoulder dislocations & arm bars
Push ups on back of wrists 10 reps

Handstands 5-10 sec holds super set with:
1 Arm bridge lifts: 12/12 + 10 bridge pushups (PR +2/2) Feeling solid on one arm now.
Revolving 4 Corner lift ups: x 3 rounds

Shrimp Squat Ladders: 1/1,2/2,3/3,2/2,1/1
Superset with:
Diamond HeSPU: 1,2,3,2,1


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Re: Just Plain Hard Work

Post by alexander_a on Sun Jun 15, 2014 5:14 am

Dave - It's muscular, just some forearm flexors getting overworked. I can manage it if I only train easier variations, and not too often. But if I go for straddle planche holds 3-4 times a week, I'm in a bad place! I believe it's about taking it slowly and not rushing into advanced movements too fast!
I have my hands angled ouwards 45 degrees.

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Re: Just Plain Hard Work

Post by Rastaman on Sun Jun 15, 2014 5:28 am

I bridge with my hands angled outwards now also, but that's more about wrist discomfort I think. Since I've started working pushups on the back of my hands during warmup, both the wrists and forearms feel great during HS and bridging. Might be worth trying before planche work.
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jun 19, 2014 7:50 am

Busy settling  into new job.  Finding it hard to find time and motivation.  Looked at  my log and realised that It's a week between workouts.  Havent done any OAC work for 2 weeks, but on a positive the rest has let my lower stomache muscle aggrevation heal.

Much the same as last workout:
Joint mobility/ Wall extensions / shoulder dislocations & arm bars
Push ups on back of wrists 5 reps

Handstands 5-10 sec holds super set with:
1 Arm bridge lifts:1 set: 1/1/2/2/2/2/2/2 + 10 bridge pushups.  Have increased the time spent on 1 arm.  the 2/2 is 2 lifts bringing hand back to an inch above the  ground.  Will continue progressing until I can do 5 reps on each side on 1 Arm and then start working the 1 arm bridge pushups.

Revolving 4 Corner lift ups: x 3 rounds

Shrimp Squat Ladders: 1/1,2/2,3/3,2/2,1/1
Superset with:
Diamond HeSPU: 5,2 & 20 HeSPU

Closing bridges x 2
Rocking Bridge Extensions : x 10 reps
 
Slow Tempo Lying legraises to plough to release the back: x 10 reps
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jun 20, 2014 5:00 am

Handstands x 3 sets

Didn't find the time for a proper workout,, but took a spare 5 mins on the way home from work to test my OAC top lockoff at a kids playground.  L: 20 sec and R: 18 sec , both PR's +5, +3 sec.

Pullups strict deadhang on fat bar x 10 reps.

Will hopefully find time tomorrow to get back into regular workouts again.  Seems that I haven't regressed with my OAC after a 2 week break.
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Re: Just Plain Hard Work

Post by Dave on Fri Jun 20, 2014 8:18 am

Where are you with shrimps? I've been doing them lately and wonder if some kind of shrimp challenge might be in the works??
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jun 20, 2014 6:40 pm

Great idea for a challenge Dave.  I think there would be a good participation.  Shrimps, adv variations and knee taps for beginners to progress to full Shrimps by the end of the challenge.

As far as my own progress with Shrimps, I'm getting full ROM on my left after warming up with partials, but the right isn't really there yet.  More of a mobility or balance issue than strength.  Every now and then I tap the ground with Full ROM, but generally lose balance once back to standing again.  I've been thinking about working Shrimps daily with my handstands, a challenge at this stage is something most people could easily work into their training.
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Re: Just Plain Hard Work

Post by Rastaman on Sat Jun 21, 2014 5:50 am

Quick workout today.

Handstands x 3

Shrimps: 1/1 x 3

1Arm Bridge Lifts: 1Set 3/3/3/3/3/3  alternating arms.

Diamond HeSPU : 4 Reps

Rocking Bridge Extensions: x  15 Reps &. 30 hold.

Lying Legraises to plough x 10
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Re: Just Plain Hard Work

Post by Rastaman on Mon Jun 23, 2014 7:57 am

today.

Handstands

Shrimps: 1/1 x 3

1Arm Bridge Lifts: R:4, L:3

Diamond HeSPU : 5 Reps

Rocking Bridge Extensions: x 10 Reps

1 Arm Bridge Push-ups 2/2

#Still need to find somewhere to set up rings or bar for OAC work.
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Re: Just Plain Hard Work

Post by Rastaman on Wed Jun 25, 2014 4:11 am

Finally found time for OAC work;

OAC with wide pinky assist, 2/2 x 2,
Archer chin-ups with slow negative and 5 sec 90 degree lock off 1/1 x3
Uneven Chin with wrist assist 7/7

Stand to Stand Bridges x5

1 Arm Bridge Push-ups 3/3

Shrimps 5/5
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Re: Just Plain Hard Work

Post by Journeyman on Wed Jun 25, 2014 4:25 am

Rastaman wrote:Great idea for a challenge Dave.  I think there would be a good participation.  Shrimps, adv variations and knee taps for beginners to progress to full Shrimps by the end of the challenge.

As far as my own progress with Shrimps, I'm getting full ROM on my left after warming up with partials, but the right isn't really there yet.  More of a mobility or balance issue than strength.  Every now and then I tap the ground with Full ROM, but generally lose balance once back to standing again.  I've been thinking about working Shrimps daily with my handstands, a challenge at this stage is something most people could easily work into their training.

I think that making shrimps a 'challenge' would be problematic for the reasons I mentioned in Dave's thread. Anywho... what is the mobility limiter for you, ankle?
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Re: Just Plain Hard Work

Post by Dave on Wed Jun 25, 2014 8:06 pm

I never meant a strict form based challenge, but just something to get two or more lads hitting them hard and pushing past limits within whatever ROM/form provides them a decent training effect.
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Re: Just Plain Hard Work

Post by Journeyman on Wed Jun 25, 2014 11:39 pm

Sounds good to me. I was thinking of other challenges you've had (some of which involved rather complicated judging) and anticipating difficulties, is all.
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Re: Just Plain Hard Work

Post by Dave on Thu Jun 26, 2014 7:50 am

Definitely I agree. Those complicated challenges are way too draining, not in the execution of the exercises, but in having to keep track afterwards! So, yeah, K.I.S.S. for any challenges is my only intention from now on.
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Re: Just Plain Hard Work

Post by Rastaman on Sun Jul 13, 2014 5:49 am

Journeyman wrote: Anywho... what is the mobility limiter for you, ankle?


I'm  not entirely sure what the limiter is.  It feels like  balance as I increase ROM, or maybe ankle?  I will have to start videoing and see what the difference is between both legs.

My workout lately have been very inconsistent to say the least.  Busy with work and getting over the flue.  Tried HeSPU's today, only able to manage 2 diamonds and 10 HeSPU's, hopefully only post flue fatigue.

The 1 arm bridge pushups are still progressing, managing 6 each side and a couple of shrimp squats and legraises just to ease back into things.

Back into the OAC work tomorrow, NO WEAK WILLED EXCUSES!!!
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jul 15, 2014 6:04 am

Today
Joint mobility, arm bars and shoulder dislocations, light bridging and lying leg raise to plough.

Handstands 5 sets.

OAC
One hand Chin with one arm 15 sec Slow negatives; 5 sec top lockoff,  7 sec 90 degrees x 1/1 x 2
OAC with pinky assist x 2/2
One hand Chins 7/7
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Re: Just Plain Hard Work

Post by Rastaman on Sat Jul 19, 2014 11:00 pm

Friday 18th
Handstands, front lever adv tuck

1 arm bridge push-ups: 5/5, 4/4
Superset with
Lever push-ups (1 finger straight arm assist) 3/3,2/2

Diamond HeSPU 3 reps

Shrimp squats : 1/1,2/2,1/2,2/2,1/1

Saturday
Handstands

HSPU: 2,2
Superset with:
One hand chin with OAC slow negatives and 90 lock offs : 1/1 x2

Headstand Legraises: 5,5
Superset with:
Shrimps: 1/1-2/2-1/1 x 2

Rocking Bridge extensions:  10,10
Superset with:
Lying legraise to plough: 10,10
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Re: Just Plain Hard Work

Post by Rastaman on Wed Jul 23, 2014 8:45 am

Wednesday 23rd July

Have setup my pull-up rack and rings in my bedroom.  Hit my head on the rings each time I get in or out of bed, no more excuses.  Time for some consistency!

Handstands, FL and skin the cat.

HSPU 1 rep, Diamond HeSPU 2 reps
Superset with:
1 hand chin with slow OAC negative and 90 degree lock off x 2

Dead hang Pull-ups : 5 x 5
Superset with:
HeSPU : 5x5
Time : 06:25

# Feeling like an out of breath slug, my conditioning has really slipped away.  Aim to focus on building up my endurance and conditioning over the next month.  Goal to do sub 30 mins again on 100 pull-ups and 100 HeSPU superset, before focussing again on OAC and Uneven HeSPU work. Long way to go.
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Re: Just Plain Hard Work

Post by Rastaman on Thu Jul 24, 2014 5:29 am

Today:

Handstands, Skin the Cat & FL Adv Tuck, Lying Legraises to Plough, Joint/T-spine  mobility drills

HLR  x 10 reps
Shrimp squats alternating legs/increasing ROM: 6/6
Headstand Leg raises: x 4 reps
1 Arm Bridge Pushups  x 4/4  (left didn't feel full ROM)
Wall Walks x 4
Shrimp Squats: 1/1,2/2,1/1
Revolving 4 corner bridge lift ups x 2 rounds
Shrimps 2/2
Stand to Stand Bridges x 2s

# Doms in Lats and traps from yesterdays HeSPU/Pullups... sad considering the low volume worked.
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Re: Just Plain Hard Work

Post by Rastaman on Fri Jul 25, 2014 8:16 am

Handstands AM and PM

FL, skin the cat, deadhang 1 minute - stretch out back doms.

OAC top lockoffs alternating arms every 5 sec without leaving rings: 35 sec

HeSPU: 5 reps and Pullups : 5 reps :  Work out back and shoulder DOMS before tomorrows work out.

Lots of Foam rolling and light bridge holds.
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Re: Just Plain Hard Work

Post by Rastaman on Sat Jul 26, 2014 2:40 am

FL, skin the cat, Handstands

HSPU x 1 rep

OAC top lockoffs alternating arms every 5 sec without leaving rings: 30 sec

Diamond HeSPU with 5-10 sec hold 1" x 1 reps (triceps stretch)

HeSPU and Pullup Supersets:  02:00 rest between supersets

5/5 x 10 sets : 50/50 reps  TIME : 24:00  

# Increased rest time to 02:00,  still had a few more sets left in the tank at the end.
Focusing on strict reps - legs straight and no movement below hips from deadhang and shoulder width HeSPU.

Goal:
1.  Increase to 75/75 next workout  and 02:30 rest between sets
2.  Increase to 100/100 and 03:00 rest (when ready)
3.  Start reducing rest time when 100/100  are comfortable slowly back to 01:00 between sets
4.  100/100 in sub 30:00.
5.  Go back to strength based focus on Uneven HeSPU/Diamonds and OAC/ weighted work.
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Re: Just Plain Hard Work

Post by Dave on Sat Jul 26, 2014 7:36 am

Some great specialization going on here! Good things happening!
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Re: Just Plain Hard Work

Post by Rastaman on Sun Jul 27, 2014 6:41 am

Thanks Dave, it's great to get some consistency back.  Got a good balance now with work!

Today:
Daily: Handstands, skin the cat and FL adv Tuck

Lying legraises to plough x 10,  Hanging Leg raises x 10

Went for a 1 hour bush walk and worked in some Shrimps and 1 Arm Bridge Pushups along the way:

Shrimps: 2/2 x 5 sets
Super set with 1 Arm Bridge Pushups 2/2 with 1 leg liftups 2/2 x 5 sets

Max set of 1 Arm Bridge Pushups: 10/10  (PR + 5/5)
Shrimps: 2/2,1/1,2/2

#  Balance on right leg with shrimps feeling better.  Spent some time stretching calves and foot/ankle mobility which may be helping.
The 1 Arm Bridge pushups felt good, full  ROM both ams, not sure where the PR came from, the sub max work may have helped.  Dropped off the stand to stand/wall walk work, the back and core has been too sore  the next day for HeSPU/Pullup work.


Last edited by Rastaman on Mon Jul 28, 2014 4:38 am; edited 1 time in total
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Re: Just Plain Hard Work

Post by Rastaman on Mon Jul 28, 2014 4:37 am

Today:
Handstands

HeSPU & Pullup Supersets: 5 & 5 Reps & 02:00 - 01:45 rest between sets
5/5 x 19  Sets : Total 94.5 reps /95 reps TIME: 43:20

# It's been a long time since I've vomited after a workout, but went very close today... feels great!

Felt comfortable after 30:00 and decided to reduce rest time and then couldn't make my mind up between max reps in 45:00 or 100 reps.  Bit off more than I could chew with the rest time on the final 2 sets and could only manage 4 1/2 reps on the final set of HeSPU, before an epic fail.

The conditioning is coming back quicker than I thought it would.
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Re: Just Plain Hard Work

Post by Dave on Mon Jul 28, 2014 8:10 am

Good push!
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Re: Just Plain Hard Work

Post by Rastaman on Mon Jul 28, 2014 8:45 pm

Thanks Dave! Felt good.
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Re: Just Plain Hard Work

Post by Rastaman on Tue Jul 29, 2014 4:33 pm

Yesterday Rest and mobility.

Daily: Handstands, skin the cat, joint mobility.

Dead hang and 2 slow pull-ups to stretch out back.

Lying legraises to plough x 5 Hanging Leg raises x 5

Went for a 1 hour bush walk
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Re: Just Plain Hard Work

Post by Rastaman on Wed Jul 30, 2014 7:45 am

Today:

Handstands, skin the cat and FL adv tuck, 1 leg straight

Lying legraises to plough, HLR: 12 reps
Headstand legraises x 4 reps

Shrimps slow temp pause: 2/2 x 3

Alternating One Arm & One Leg (revolving corners) Bridge pushups with 5 sec holds in tripod bridge:
1/1/1/1 x 2 rounds : last hold followed with:

10 Rocking Bridge extensions & bridge hold  with arm lockout.

# Final bridge hold felt close to full arm lock out.  Tried the revolving corners as One Arm and One Leg Bridge pushups as done by Ido Portal.  A lot harder from a dead start and fuller ROM.
Aim now is to work these for clean (strict) reps before moving onto flow and rotation work.
Really enjoying the focus on strength and flexibility.


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Re: Just Plain Hard Work

Post by Rastaman on Thu Jul 31, 2014 9:54 pm

Today:
Handstands and joint mobility drills

OAC top lockoffs: 21/22 sec L & R

Diamond HeSPU with 5 sec bottom hold x 1 rep

HeSPU and Pullup Superset EDT
5          &         5 reps x 20 sets
100/100 reps TIME: 37:24  (+5/5 reps -05:57)
02:00 rest between first 19 sets and 01:30 rest on last set.  Got the timing right today, nothing left in tank on last pullup rep to finish.sec

# Reduce rest next workout to 01:50 and see how I'm travelling on last couple of sets.
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Re: Just Plain Hard Work

Post by CCTommy on Fri Aug 01, 2014 8:43 am

Finaly found your log. Nice workouts! 100/100 in 37min is crazy =D
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Re: Just Plain Hard Work

Post by Rastaman on Fri Aug 01, 2014 6:54 pm

CCTommy wrote:Finaly found your log. Nice workouts!  100/100 in 37min is crazy  =D

Cheers Tommy, I really enjoy the Push/Pull EDT work.
Thanks for dropping by!
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Re: Just Plain Hard Work

Post by Rastaman on Sun Aug 03, 2014 5:35 pm

Yesterday:

Handstands, FL 1 leg straight, skin the cat
Lying Legraises ,  HLR

Shrimps:
1,2,3,4,3,2,1 L& R

Wall walks
one arm Stand to Stands with 2 one arm bridge push-ups L&R x 2
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Re: Just Plain Hard Work

Post by Rastaman on Mon Aug 04, 2014 4:35 am

Handstands, FL 1 leg straight.

HeSPU and Pullup Superset EDT
5 & 5 reps x 20 sets
100/100 reps TIME: 31:53 ( -05:31)
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Re: Just Plain Hard Work

Post by CCTommy on Mon Aug 04, 2014 8:18 am

Thats a lot of sets :D good work
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Re: Just Plain Hard Work

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