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Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Wed Jun 12, 2013 7:47 am

Run 35mins
70 burpees in 10mins
Leg, shoulder physio.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Thu Jun 13, 2013 10:29 am

Push
pushups 10,19,20
dips 5x3
leg raises 25,26
fingertip pushups (flex at hip) 2x5

Knee + shoulder physio

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Tue Jul 02, 2013 6:24 am

Thought I'd update! Been awhile!

Current stats
pushups 12,20,20
dips 2,3,4,4,4
leg raises 10,26,27
For forearm extensors I've been doing knee pushup position, one hand regular pushup position, one hand on fingertips. Once I've gotten the static hold up I'll start working pushups like that. Currently at 3x20secs per arm.

Half squats 2x25
Rows 5x7
Pull ups 6x5
Head bridges 9,10
Dead hangs 3x30secs

The burpee challenge kind of tapered off once exams got in the way. Still, it's given me a new goal to work towards.

Last night doing dips I had massssive shoulder pain and it's still sore today. Gonna take a few days off and ease back into the dips. Gonna do assisted for awhile and make sure everything's rock solid before going back to full dips.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sat Nov 02, 2013 9:09 pm

Should probably update...

Currently doing...
Handstand holds 3x35secs
HSPU with legs on power tower (almost at a right angle to increase leverage on the HSPU, slowly working towards HSPU) 3x7
OAPU on workbench (I'll drop it to a lower surface, etc etc) 3x8
Dips with legs on chair 5x7
Lying straight leg raise 3x17
Fingertip pushups against wall 3x14
Towel hangs 2x15secs

Pull ups 5,4,4,4,4,
Rows 4,4,4,3
Leg wrap squats 9/9,8/8,7/7
Wall walks 3,2,2
Wrestlers bridges 2x7
Front bridges against wall 2x10

Going to change to ABCABCx

PUSH
Handstand pushup progression
One arm pushup progression
Dips progression
V-raise progression

PULL
One arm chinup progression
One arm row progression
Grip progression
Eccentric grip progression

LEGS
One leg squat progression
Stand to stand bridge progression
Neck hyperextension progression
Neck flexion progression

Did ABABABx for 2 weeks just to change it up a bit. But the workouts go for about 90+mins when I factor in warm up, physio and stretching. Too long.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Sat Nov 02, 2013 9:24 pm

Good to see you're still active!
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sat Nov 02, 2013 9:37 pm

Haha. Active in the physical sense may be. Haven't been on here for donkeys years!
Slowly progressing though. As if there's any other way.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Sat Nov 02, 2013 9:40 pm

That's what I meant. NOW, show up more here too!
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by Dave on Sat Nov 02, 2013 11:03 pm

Lots of quality movements in there AJ, keep it up!
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sun Nov 03, 2013 4:50 am

Today's workout - push
Handstand wall walks/holds 3x40secs
HeSPU w/ legs @90' 8,6,5
Elevated OAPU 3x9/9 - Might move to a lower elevation next workout.
Dips 3x5 Finally full dips! Got to tighten up the form a bit. On the last bit of the last few reps I'm finding one arm reaches full extension before the other.
Lying straight leg raise 3x18 Not a right angle but close to it. Gotta stretch the hammys out!

Shoulder physio
Pike stretch 3x45secs
Standing pike stretch 3x45secs
Front bridge stretch 2x45secs

Hamstrings and lower back are a real weak point in terms of flexibility. I want to get my lying straight leg raise to a right angle so I've started throwing in pike stretches at the end of each workout. Hopefully that'll loosen things up over time.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Sun Nov 03, 2013 9:23 am

It's a good feeling to get the full body dips. My shoulder kept me from it for a long time. Which reminds me, I need to keep up dips or my shoulder just complains. Thanks for the reminder!

Those pike stretches will work. Also, at the end of your workout, stand straight-legged and just let your upper body fold at the hips and hang down. Just let the weight of your upper body do the stretch. Hold for 10-20 seconds do it several times. Always come out of a static stretch (that's a stretch held for a time) slowly.
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sun Nov 03, 2013 11:50 pm

Pull
Pull ups 6,5,4,4,3
Rows 5,4,4,3
Wall fingertip pushups 3x15
Skipped towel dead hangs. Pull ups caused some forearm pain. Might hold off on GTG for pull ups for a couple days as well.

Shoulder physio
Front bridge, pike and standing pike stretch all 3x45secs

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Mon Nov 04, 2013 11:59 pm

Legs
Airborne lunges 3x5
Full wall walks 3,3,2
Front bridges (against wall) 2x10
Wrestlers bridges 2x8

Shoulder physio
Pike, standing pike and front bridge stretch 3x45secs

First time trying airborne lunges. Considering pre-leg wrapped squats I wasn't able to even attempt them I'm happy with the progress. Form needs tightening up though. Left leg seems to be weaker and the assisting right leg wants to help push up. RHS felt awesome though.
It's weird, my RHS is where my shoulder and knee troubles are, but it's the side that looks and feels stronger and more mobile.
Going off to pick up a punching bag stand so should get some tabata heavy bag work in later for metcon.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Tue Nov 05, 2013 9:42 am

Looking good, AJ! Bag work is excellent for Tabata :) 
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Wed Nov 06, 2013 6:26 am

Push today
Handstand holds 3x45secs
HeSPU with legs supported at 90' 8,8,6
OAPU (lower elevation than previous) L & R 4,3,2 - too low! Couldn't get to 3x5. Form was rubbish. Gotta find a surface in the house that is in between.
Dips 3x5
Pike stretch 3x45secs

The bag stand looks a bit iffy. I've put the heavy bag on and given it a little go, but the thing bends a little bit...and if it snaps I'll be right in it's path of skull-smashing destruction. Maybe I'll have to start boxing with a bike helmet on.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Thu Nov 07, 2013 7:24 pm

Yesterday
Pull ups 6,5,5,4,3
Rows 5,5,4,3
Wall fingertip pushups 3x16
Towel hangs 3x20secs

Shoulder physio
Stretches

2hrs of TKM
Focus on straight line kicks, bear hug releases and hip rolls.

Got my mate to sign up for the gym so gonna be starting weights next week/week after depending on exams.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Thu Nov 07, 2013 9:33 pm


It's always good to have a mate. You'll push each other harder than you will push yourself (usually).
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by Dave on Thu Nov 07, 2013 10:53 pm

Very true.
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by Iliander on Fri Nov 08, 2013 6:23 am

itlives wrote:
It's always good to have a mate. You'll push each other harder than you will push yourself (usually).
depends. i hate training partners usually, way less focus.
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Fri Nov 08, 2013 6:35 am

Yeah I'm looking forward to starting weights with a mate. Sometimes sweating away in the garage all by myself gets a bit lonely! Plus if I come out of a handstand and smash my head on the ground it'd be good to have someone around to at least give me last rights :P

No idea how I'm gonna fit all the bodyweight, weights, krav and rock climbing around uni, work AND his schedule. He does a Tues/Thurs/Sat split. I've been throwing a few routines around in my head.

Again, the focus is still on the bodyweight progressions with weights as a supplement to that. The single arm rows are there to iron out an imbalance I've got where for some reason, my right lat and bicep seem to be bigger than the left, despite my right shoulder being the dodgy one.

Anyway, here's an idea...

Push
Handstand holds
OAPU prog
HeSPU prog
DB OHP
Dips
Leg raises

Pull
Pullups prog
Horizontal rows prog
DB single arm row
Towel hangs
Wall fingertip pushups

Legs
Airborne lunges
Wall walks
BB low bar squats
BB deadlifts
Front neck bridges against wall
Wrestlers bridges

I like the push/pull/legs split. But I also like keeping things sub 90mins from warm up to stretch down. Factoring in spotting for my mate, each of those workouts is looking like it's going to be 90+ easy. I feel like something's got to give, but I don't know what.

The other thought I had was doing...

Mon:
Tue: OHP/dips/BB squat
Weds:
Thurs: DB row/DL
Fri: Handstand work/HeSPU prog/OAPU prog/pistol prog
Sat:
Sun: Pullups prog/Horiz. row prog/bridging prog

But then that's a four day split, meaning only once a week. Ergh.

Any suggestions on how to structure this? I feel like I'm trying to cram too much into too little space. But I'm not really willing to sacrifice time or any of the exercises. Might have to though...hmm.

Oh, and today's workout...
Airborne lunges 3x6
Wall walks 3x3
Front bridges against wall 2x11
Wrestlers bridges 2x9

Pike and standing pike stretch 3x45secs

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Fri Nov 08, 2013 9:39 am

ajnslng wrote:

No idea how I'm gonna fit all the bodyweight, weights, krav and rock climbing around uni, work AND his schedule. He does a Tues/Thurs/Sat split. I've been throwing a few routines around in my head.

I feel like I'm trying to cram too much into too little space. But I'm not really willing to sacrifice time or any of the exercises. Might have to though...hmm.

Welcome to life. Life is about sacrifice. You always sacrifice something for something else. With your increasing knowledge of different exercises come the task of working what you need or want the most.
Don't get in the I want to do this but I need to do this mind set. You'll get overwhelmed.

I know I need to work strength. But I LIKE condition more so that's what I do.
Have fun with with it - live longer.
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by Dave on Fri Nov 08, 2013 2:50 pm

itlives wrote:
Welcome to life. Life is about sacrifice. You always sacrifice something for something else. With your increasing knowledge of different exercises come the task of working what you need or want the most.
Don't get in the I want to do this but I need to do this mind set. You'll get overwhelmed.

I know I need to work strength. But I LIKE condition more so that's what I do.
Have fun with with it - live longer.
Long for a QOM, but nominated just the same!
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Fri Nov 08, 2013 4:01 pm

Just a life lesson, but thanks!
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sat Nov 09, 2013 5:28 am

Haha I was worried I'd hear something like that.
I suppose at the end of the day it's the journey not the destination. As long as you're moving and improving then that's all that really matters. I could always just lift for a few months and see how I like it, then refocus on bodyweight if I want to go back to it.
Got a session booked to learn some proper form, we'll see how I go from there!

Rest day today. Still busted out an hour of krav this morning though. More bear hug releases. The old elbows are sore as anything!

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Sat Nov 09, 2013 10:01 am

ajnslng wrote: As long as you're moving and improving then that's all that really matters.
Now that's a good short quote! Nominated!
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sun Nov 17, 2013 4:52 am

Aww shucks itlives! I can only take partial credit. I take all inspiration from that 'eatmoveimprove' website. The name just has a nice ring to it.

Took Fri-Fri off. Exams week, and was feeling burned out anyway. If I'm not remotely excited about working out, I won't push it if there's study to do.
Had my session with the PT on Saturday, went well. Switching from BWE to weights was a shock to the system - just about threw up my breakfast.

Here's what we did...

BB Squat 40kgx3x8
Assisted Pistol Squat (with TRX) 2 X 4-5 reps per leg
BB Bench Press 40kgx3x8
Single Arm DB Chest Press 15kgx2x7 - 14
BB Bent over row 40-50kgx3x14/5
Ring chin ups BWx2x4-5
DB Shoulder press 10kgx3x8
BB Goodmornings bar 2x10

Also assessed my handstands, pistol and OAPU form. Figured out where the weaknesses are. All around felt pretty good. Said my squats were nice and deep. The goodmornings are instead of DLs for the time being to stretch out my hamstrings, which is the limiting factor in my pistols.
Plan is to just go weights full body 3xweek to get a strength base, then move on to more specialised/advanced bodyweight and weighted stuff from there. Once I've adapted a bit to the weights (DOMS...DOMS everywhere) I'm gonna work some of the bodyweight progressions on the off days, just lightly, to keep the technique ingrained and see how much carry-over there is. As well as cardio and core stuff - bought an ab-wheel today.

The one thing I wanted to really float with everyone is...when I was squatting, and when I was DL'ing the bar into position for bent over rows, I felt a tearing sensation and about 3/10 pain on my left side, sort of diagonally down from where my belly button is. Any ideas on what it could be? No pain any more but it does feel kinda...funny? I'm gonna get it checked out just in case, but I thought I'd ask here and get some ideas. The only thing I thought was hernia, but that seems ridiculous. I've lifted things heavier than 40kg that were way more awkwardly shaped on countless occasions with no issue.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Sun Nov 17, 2013 10:24 am

It doesn't matter if you've lifted heavier before. I would pay attention to it but not obsess over it. I've had that same sensation before in the same spot.
The trouble is, it comes on with no warning. I think mine is a tension/breath control issue.
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sun Nov 17, 2013 7:33 pm

Yeah I found it was quite prominent if I started the lift really forcefully, but if I slowly eased into it then it didn't hurt at all. Anyway I'll see how I go tomorrow.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by Dave on Mon Nov 18, 2013 1:17 am

Always ease into a deadlift. Even if you are doing a clean or snatch. Always make a point to take the slack out of the bar and your body before the implement leaves the ground.
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Tue Nov 19, 2013 7:28 pm

Handstand holds 5:00
BB squat 40kg 9,9,8 - failed on the last rep
TRX pistol squat 2x5 L and R

BB bench press 40kg 3x8 - This felt too easy. Will up the reps next time.
Single arm DB chest press 15kg 3x9 - Ditto above.

BB Bent over row 50kg 3x10
Ring chin ups 5,5,4
DB shoulder press 10kg 3x8
BB good mornings 2x12

Plus 2 hours of krav.

Thinking of training Muay Thai or BJJ alongside krav this holidays.
Krav is great for specific self-defense techniques, but my sparring sucks. Most of the other people there have trained or cross-train in something more traditional and when we square up I get wrecked.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Tue Nov 19, 2013 9:04 pm

I think it's a good idea to cross-train. You should do it. Sparring should be fun!
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by Journeyman on Wed Nov 20, 2013 12:51 am

Just saw this:

ajnslng wrote:
Push
Handstand holds
OAPU prog
HeSPU prog
DB OHP
Dips
Leg raises

Pull
Pullups prog
Horizontal rows prog
DB single arm row
Towel hangs
Wall fingertip pushups

Legs
Airborne lunges
Wall walks
BB low bar squats
BB deadlifts
Front neck bridges against wall
Wrestlers bridges

I like the push/pull/legs split. But I also like keeping things sub 90mins from warm up to stretch down. Factoring in spotting for my mate, each of those workouts is looking like it's going to be 90+ easy. I feel like something's got to give, but I don't know what.
This is a better idea than the 4-day split.

Here's an 'abbreviated' version for you. One thing at a time....

Push:
Dumbbell overhead press
dips
handstand holds
fingertip wall pushups

Pull:
deadlift
pullups
one arm dumbbell rows
towel hangs

Squat:
airborne lunges
wall walks
bridging

There you go. Also, get a video of yourself lifting if possible....
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Thu Nov 21, 2013 5:36 pm

Thanks Jman. I'll try and get a vid next this weekend. I've been 'feeling' my own form as best I can, the one thing I seem to have trouble with is on the last few reps of my squats I feel like I'm not driving straight up, it's almost like I rock a little bit forward and then goodmorning the bar back to where it's meant to be. I feel like it's not even an inch but I just noticed it feels different.

That weird abdo pain hasn't come back yet, seems to be fine.

20/11
Ab wheel 3x10
Planks 2x1:00 front, 2x45secs side
Bridge holds 2x45 secs
Run 22mins
Shoulder physio
Pike stretch 2x45secs
Standing pike stretch 2x45secs

21/11
Finished exams! Woooo! This summer's nothing but krav, exercise, BJJ, rock climbing and catching up on the zillion video games I didn't have time to play during semester.

Handstand holds 5mins
BB low bar squat 40kg 3x9
TRX pistol squat 2x5 both legs
BB bench press 40kg 3x10
Single arm DB chest press 15kg 3x12
BB bent over row 50kg 3x11
Ring chin ups 3x5
DB shoulder press 10kg 3x10
BB Goodmornings 5kg 2x8

2hrs of krav - gun and stick defence
Manged to do my friggin' shoulder again. This time on the other side. darn bendy joints. Might start doing a bit of prehab on that side too.

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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by ajnslng on Sat Nov 23, 2013 10:11 pm

22/11
Shoulder physio
Ab wheel 3x10
Hollow body posn hold 2x30secs
Side planks 2x45secs each side
Bridge holds 2x45secs
Run 28mins
Pike and standing pike 2x45secs

23/11
BB low bar squat 40kg 3x10
TRX pistol 2x5
BB bench press 40kg 3x12
Single arm DB chest press 17.5kg 3x10
BB bent over row 50kg 3x12
Ring chin ups 3x5

Missed DB shoulder press and goodmornings, had to leave to get to a BJJ class I was going to check out...then I got lost...:doh: 

ajnslng
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

Post by itlives on Sun Nov 24, 2013 9:55 am

ajnslng wrote:

Missed DB shoulder press and goodmornings, had to leave to get to a BJJ class I was going to check out...then I got lost...:doh: 
Hate it when that happens!
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itlives
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Re: Bodylab. Ajnslng's dogged pursuit of bodyweight mastery.

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