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Started by Bobby Bogdanovski, March 5, 2013 · 467 Replies · 32,074 Views
Julian Wilson said:I completed the week 8 progression yesterday for this move and by the 5th set I wanted to cry. Keeping the feet together really lowers my arch because it is so hard. An excellent move!
One of the ingredients for Glory is tears. You are doing well.
I just finished off the 7th week (now going heading into a deload) for these and I found that creating whole body tension actually made it a lot easier to complete the hold. Basically squeezing tight from my toes to my fingers and fully extending out my body while arching up. Ironically when I was focusing on just tensing enough to hold the position (by squeeze my back) I was struggling a lot more. In this way, doing 5x36 was pretty comfortable, though I sweat like a pig. 
Has anyone else had problems with thoracic spine extension during archups?
4x60s.. Fail 
Got to 42 seconds on the last set and really didn't want to be Superman anymore.
peekay said:4x60s.. Fail
Oooh boy - I'm about to give this a shot for the first time too in about an hour. I bet you'll get it by the end of the week!
Good luck Cannister 
Thanks for the encouragement, i did have a bit of a heavy night last night so i'm blaming it on that for now 
peekay said:Good luck Cannister
...nope - I didn't manage. And by that I mean I failed on the second set because I wasn't mentally strong enough to stick it out. Then I did sets 3 and 4 all 60 seconds so... I think that means that I just need to toughen up for Wednesday.
i love it how im the only one whos a bit 
by the posibility of Joshua Naterman being a SEAL.
Robmob said:i love it how im the only one whos a bit
I'm not too surprised. Hell, he might've been the guy who took out OBL.
All this gymnastics and training stuff is just a decoy for his real identity.
Cannister said:...nope - I didn't manage. And by that I mean I failed on the second set because I wasn't mentally strong enough to stick it out. Then I did sets 3 and 4 all 60 seconds so... I think that means that I just need to toughen up for Wednesday.
I did 4x60 yesterday! Need to shut the time off and stare at the timer until you're the one left standing (well - arching).
Cannister said:I did 4x60 yesterday! Need to shut the time off and stare at the timer until you're the one left standing (well - arching).
I think different methods work best for different people. When I do holds for long times I prefer to close my eyes can count my breaths until the timer runs out.
Cannister said:I did 4x60 yesterday! Need to shut the time off and stare at the timer until you're the one left standing (well - arching).
Me too, smashed it on wednesday, pretty confident i'll do it again today, but i think adding the 5th set next week will be character building 
Damn, 4x48s with legs together today for me. I have no problems with 5x60 with legs apart. In legs together i'm fighting more with my body in connecting my feet together rather than an arch position. A lot pf mobility and stretching for me over here.
It's a bloody mind game! 
Another 4 seconds then there will only be 12 seconds to go before the last 12...
4 seconds is nothing!
12 seconds at a time, like in week 1 = piece of cake!
Today will be my lest session of week 10 - 4x60sec. I have succeeded so far and am hoping I don't bomb later! My tactic of singing song lyrics in my head has sustained me so far - and is a challenge in itself as I can't seem to remember the words once the hold gets longer 😉
Michael Taylor said:(...) I can't seem to remember the words once the hold gets longer
You'll have to for mastery! 
B)
Michael Taylor said:Today will be my lest session of week 10 - 4x60sec. I have succeeded so far and am hoping I don't bomb later! My tactic of singing song lyrics in my head has sustained me so far - and is a challenge in itself as I can't seem to remember the words once the hold gets longer
just rap to some Eazy E. are you a niggah with attitude? are you? are you? are you?
hahahah my go to for long holds is either the Tron OST or JediMindTricks. B)
ewethestuff said:I prefer listening to the news on the radio while working out, especially when doing long holds. Tried music, but it makes everything feel slow.
Nothing makes time fly like NPR, folks.
Tried this today. Listened to This American Life podcasts during my working and I didn't really even notice how bad the 4x60 arch holds and 4x60r bHBRs were. This works very very well.
I have a vision in my mind of a long line of people in a row doing their own thing to get through 60 seconds of ABH
It's not pretty 😳
Seems I've got the strategy all wrong. The only thing going through my head are thoughts about how my arms need to be higher, my legs straighter (and higher) and about how uncomfortable I am.
Your first two thoughts are the key.
Dwelling on the third one can cause premature cessation, hence the need for distraction methods
As you can see, the answer to this is an individual one!
use the 60s to think about how easy the exercise is. that's what I'll do when I get to the 3rd mini cycle
I have a few problems with the arch hold. First of all, I sometimes get breathing problems because my stomach is pressing the floor for so long, any idea how to fix this? Second, keeping the arms straight and directing them forward actually makes it very difficult for me but not really for the lower back but for the upper back muscles, is pointing the arms forward necessary?
With regard to your first question - no I don't know of a way to fix that. Breath deeply? I don't experience any difficulty breathing in this position.
As far as your second question - yes you do need to keep your arms forward, raised, as well as look up and forward strongly. It is part of the element.
Make sure you're following the proper technique in the video. You shouldn't be having any trouble breathing..