Mastering Movement

About time I started logging things again!

Monday May 13th, 2013

 

H1

Wrists: 

PE3 for all - 4x5r

 

Handstands:

HS/PE3 - 4x24s

+ HS/PE3>iM - 4x5r @ 5lbs / HS/PE2>iM 4x10s @ 5lbs

 

Notes:

- HS element performed very easily, increase next time

- Chest starting to open up more on HS/PE2>im

- Wrists feel good, stick with same difficulty for next 3 weeks, slowly increasing hollow position for exercises that aren't all the way there yet

 

F1a

FL/PE1 - 2x30s, 2x24s

+ FL/PE1>iM - 4x5r

 

sPL/PE1 - 2x12r, 2x9r

+ sPL/PE1>iM - 4x10r

 

SL/PE1 - 1x30s, 3x24s

+ SL/PE1>iM - 4x10r

 

HBP/PE1 - 4x12r

+ HBP/PE1>iM - 4x10r

 

Notes:

- Probably squeezing in a little more rest than I should

- ABH gets really tough after the first few sets, remember to look up

- Stay at same reps for HBP and make sure rest breaks are shorter next time (i.e. just enough to do iM)

Thursday May 16th, 2013

Was supposed to train yesterday but life happens!

H1
Wrists/Warm-up:
PE3 for all - 4x5r
HS/PE1>iM - 3x10s

Handstands:
HS/PE3 - 4x36s
HS/PE3>iM - 4x5r @ 5lbs

HS/PE2>iM - 4x10s @ 5lbs

Notes:
- HS element easy, 4x48s next time.
- Really starting to feel my traps responding on the iM exercises and chest continuing to open
- Wrists feeling good, some exercises are probably ready to progress on but I'm going to keep them the same for a little bit longer.

F1b
MN/PE1 - 4x9r
MN/PE1>iM - 4x5r @ 20lbs

SLS/PE1 - 4x9r
SLS/PE1>iM - 4x10r

RC/PE2 - 5x9r
RC/PE2>iM - 5x30s

Notes:
- MN and SLS still challenging with recommended rest periods (i.e. none)
- Time to bump up the reps for RC

Friday May 17th

 

Forgot to update, whoops!

Circuit

5 rounds of:

Rotational Medicine Ball Slams - 5r/side @ 20lbs

Sandbag Shouldering - 3r/side @ 80lbs

Kettlebell Swings - 8r @ 32kg

 

No real rush to get through it, just good quality movement.

 

Then went for a quick 1.5km run. I suck at running.

Wednesday May 22nd

 

H1

Wrists/Warm-up: 

PE3 for all - 4x5r

Dislocates - 3x5r

 

Handstands:

HS/PE3 - 4x48s

+ HS/PE3>iM - 4x5r @ 5lbs / HS/PE2>iM 4x10s @ 5lbs

 

Notes:

- HS element was easy

- Shoulders are starting to open up a bit more

Thursday May 23rd

 

F1a

FL/PE1 - 4x30s

+ FL/PE1>iM - 4x5r

 

sPL/PE1 - 4x12r

+ sPL/PE1>iM - 4x10r

 

SL/PE1 - 2x30s, 2x24s

+ SL/PE1>iM - 4x10r

 

HBP/PE1 - 2x15r, 2x12r

+ HBP/PE1>iM - 4x10r

 

Notes:

- Improving! ABH is a challenge and so is the HBH, but upper body endurance is definitely improving

Friday May 24th

 

F1b
MN/PE1 - 5x9r
MN/PE1>iM - 5x5r @ 25lbs

SLS/PE1 - 5x9r
SLS/PE1>iM - 5x10r

RC/PE2 - 4x12r
RC/PE2>iM - 4x30s

Notes:
- MN and SLS were quite challenging with 5 sets, but definitely improving
- Bumping up reps felt good, will repeat before deload and then start with week 9 cycle

Monday May 27th, 2013

 

H1

Wrists: 

PE3 for all - 4x5r

 

Handstands:

HS/PE3 - 4x60s

+ HS/PE3>iM - 4x5r @ 5lbs / HS/PE2>iM 4x10s @ 5lbs

 

Notes:

- Fully hollow for all wrist exercises except for Wrist Walks

- Really feelng HS/PE3>iM now, probably for the first time. Lots of trap activation and it seems like it's going past my head now

- HS/PE2>iM is better than ever, chest feels much less restricted before and a great contraction

- 60s HeS are fairly easy

 

F1a

FL/PE1 - 5x30s

+ FL/PE1>iM - 5x5r

 

sPL/PE1 - 4x12

+ sPL/PE1>iM - 4x10r

 

SL/PE1 - 2x30s, 2x24s

+ SL/PE1>iM - 4x10r

 

HBP/PE1 - 3x15, 1x12

+ HBP/PE1>iM - 4x10r

 

Notes:

- HBH is still effing hard, but improving I think

- Scap Shrugs are tough, definitely going to be a while before mastery with proper rest periods

- ABH is the devil. It seems nice enough when you're holding it casually, but when you really strive to contract as hard as possible it is a serious SOB. Lots of work to do here.

- Pushups still need some work given the rest periods

 

EDIT:
- Been doing swivel hips incorrectly, just discovered my internal rotation is total garbage, lots of work to do!

Tuesday May 28th

 

F1b
MN/PE1 - 5x9r
MN/PE1>iM - 5x5r @ 25lbs

SLS/PE1 - 5x9r
SLS/PE1>iM - 5x10r

RC/PE2 - 4x12r
RC/PE2>iM - 4x30s

Notes:
- MN felt better than ever, SLS was fairly challenging but also better than ever. Probably the least rest ever for both of these
- RC was good again, definitely doing week 9 next cycle

Thursday May 30th

 

F1a

FL/PE1 - 5x30s

+ FL/PE1>iM - 5x5r

 

sPL/PE1 - 4x12

+ sPL/PE1>iM - 4x10r

 

SL/PE1 - 2x30s, 2x24s

+ SL/PE1>iM - 4x10r

 

Notes:

- Going to repeat week 5 cycle for FL

- Week 9 for sPL

- Week 5 for SL

 

EDIT:
- After reading through the ABH thread I think I'm just going to restart it at week 1 and make sure I'm really giving it 100%

Friday May 31st, 2013

 

H1

Wrists: 

PE3 for all - 5x5r

 

Handstands:

HS/PE3 - 5x60s

+ HS/PE3>iM - 5x5r @ 5lbs / HS/PE2>iM 5x10s @ 5lbs

 

Notes:
- iM exercises are progressing

- Going to move on to PE4 and retain previous iM's for warm-up

- All wrist exercises except for Wrist Walks will move on to PE4 as well.

Saturday June 1st

 

F1b

HBP/PE1 - 3x15r, 1x12r

HBP/PE1>iM - 4x10r

 

MN/PE1 - 5x9r
MN/PE1>iM - 5x5r @ 25lbs

SLS/PE1 - 5x9r
SLS/PE1>iM - 5x10r

RC/PE2 - 4x12r
RC/PE2>iM - 4x30s

Notes:
- MN felt great, as did the windmills (shoulder is much less noisy now), ready to progress to week 9
- Deck squats were awesome, great compression and super easy to get up, iM felt much easier and knees felt a lot better (wearing pants as opposed to shorts may have contributed to the knee comfort), ready to progress to week 9

- RC was similar to last time

- Looking forward to deload week!

Only actually did one deload workout for H1 last week and none for F1, whoops! Busy graduating.

 

Tuesday June 11th

 

H1

Wrists: 

PE3 for wrist walk and PE4 for the rest - 3x3r / 3x1r

HS/PE3>iM in between each round

 

Handstands:

HS/PE4 - 3x6s

+ HS/PE4>iM - 3x5r @ 5lbs 

 

Notes:

- Not even close to being able to do this with legs straight. Going to be a process!

 

 

F1a

FL/PE1 - 4x24s

+ FL/PE1>iM - 4x5r

 

sPL/PE1 - 4x12r

+ sPL/PE1>iM - 4x10r

 

SL/PE1 - 3x12s

+ SL/PE1>iM - 3x10r

 

HBP/PE1 - 4x12r

+ HBP/PE1>iM - 4x10r

 

Notes:

- feet together, strong contraction on SL. Going to be a journey to mastery here!

Wednesday June 12th

 

F1b

MN/PE1 - 4x12r

MN/PE1>iM - 4x5r @ 25lbs

SLS/PE1 - 4x12r
SLS/PE1>iM - 4x10r

RC/PE2 - 4x12r
RC/PE2>iM - 4x30s

Notes:
- Tough but doable
- Squats were great, no arm momentum needed at all anymore

- RC felt good

Thursday June 13th

 

Warm-up with basic joint mobility and some SMR, dynamic stretch hamstrings, static couch stretch

 

H1

Wrists: 

PE3 for wrist walk and PE4 for the rest - 3x3r / 3x1r

HS/PE3>iM in between each round - 3x5r @ 5lbs and 4 inches/side from shoulder width

Swivel Hips in between each round - 3x5r/side

 

Handstands:

HS/PE4 - 3x6s @ 8lbs?

+ HS/PE4>iM - 3x5r @ 5lbs and 1 inch/side from shoulder width

 

Notes:

- For PE4>iM, 1 inch/side seems to be about the magic width for now, still not quite up to 90 degrees

- PE4 felt much better this time, I got a better bar for it and could really feel the tension in my abdominals and a stretch up through my lats. Legs were further out as well, all-in-all a much better set up (starting with legs straight, tighten rib cage and bring feet in until lower back is completely flat)

- Swivel hips are making progress too!

Friday June 14th

 

F1a

FL/PE1 - 4x24s

+ FL/PE1>iM - 4x5r

 

sPL/PE1 - 4x12r

+ sPL/PE1>iM - 4x10r

 

SL/PE1 - 3x12s

+ SL/PE1>iM - 3x10r

 

HBP/PE1 - 4x12r

+ HBP/PE1>iM - 4x10r

 

Notes:

- ABH is still a son of a bitch, my mobility is problematic

- Easiest sPL work ever today, felt really good

Monday June 17th

 

Foam rolling, stretch hip flexors and calves, 20 minutes of stair climber with the girlfriend (my cardio sucks)

 

H1

Wrists: 

PE3 for wrist walk and PE4 for the rest - 5x3r / 5x1r

HS/PE3>iM in between each round - 3x5r @ ~5lbs

Swivel Hips in between each round - 3x5r/side

 

Handstands:

HS/PE4 - 5x6s @ 5lbs?

+ HS/PE4>iM - 5x5r @ 5lbs?

 

Notes:

- HS work felt really good, I feel like my PPT is making progress

 

 

F1b

MN/PE1 - 4x12r

MN/PE1>iM - 4x5r @ 25lbs

SLS/PE1 - 4x12r
SLS/PE1>iM - 4x10r

RC/PE2 - 4x12r
RC/PE2>iM - 4x30s

 

Notes:

- Felt good, making progress!

Friday June 21st

 

Couch stretch, SMR glutes/shoulders

 

H1

Wrists: 

PE3 for wrist walk and PE4 for the rest - 5x3r / 5x1r

HS/PE1>iM in between each round - 5x5s @ 5lbs and 3 inches/side from shoulder width

 

Handstands:

HS/PE4 - 5x6s @ 5lbs?

+ HS/PE2>iM - 5x10s @ 5lbs and 1 inch/side from shoulder width

 

Notes:

- back to PE1/iM for warm-up since it still needs some work, felt great after the first and set and worked up to 3 inches for last two sets, going to stay there for a cycle before moving to 2. I was too impatient with this mobility

- back to PE2/iM as well, still need to improve mobility before I do it for reps: they don't get high enough and it's not fluid yet

- ROM improving for HS/PE4

 

 

F1a

FL/PE1 - 4x30s

+ FL/PE1>iM - 4x5r

 

sPL/PE1 - 2x15r, 2x12r

+ sPL/PE1>iM - 4x10r

 

SL/PE1 - 4x12s

+ SL/PE1>iM - 4x10r

 

HBP/PE1 - 4x15r

+ HBP/PE1>iM - 4x10r

Don't remember when...

 

 

 

H1

Wrists: 

PE3 for wrist walk and PE4 for the rest - 3x3r / 3x2r

HS/PE1>iM in between each round - 3x10s @ 5lbs

Swivel Hips in between each round - 3x5r/side

 

Handstands:

HS/PE4 - 3x12s @ 5lbs?

+ HS/PE2>iM - 3x10s @ 5lbs

 

 

 

F1b

MN/PE1 - 4x15r

MN/PE1>iM - 4x5r @ 30lbs

SLS/PE1 - 4x15r
SLS/PE1>iM - 4x10r

RC/PE2 - 4x15r
RC/PE2>iM - 4x30s

Monday July 22nd

 

H1

Wrists: 

PE3 for wrist walk and first knuckle, PE4 for the rest - 4x5r / 4x2r

HS/PE1>iM in between each round - 5x10s @ 5lbs & last 3 sets at 2 inches/side from shoulder width

 

Handstands:

HS/PE4 - 4x12s @ 5lbs?

 

+ HS/PE2>iM - 4x10s @ 5lbs & 1 inch/side from shoulder width

 

Notes:

- Shoulders are really starting to open up, especially on PE1>iM (though they take a little bit of warming up). I'm excited for the progress here, though it is a bit slower with PE2>iM

- Getting a lot closer to a full hollow position, I am confident I will achieve it by the time mastery rolls around

 

 

Tuesday July 23rd

 

F1b

MN/PE2 - 3x3r

MN/PE2>iM - 3x5r @ 25lbs

HBP/PE2 - 3x6r
HBP/PE2>iM - 3x5r @ 5lbs

RC/PE3 - 4x4r
RC/PE3>iM - 4x30s

 

Notes:

- My straddle flexibility is shite, this one is going to take a while!

- Pushups and iM feel solid, I think I'll progress through here fairly quickly

- Ground rows feel great, nice and slow and controlled tempo

Wednesday July 24th

 

Couch stretch, some foam rolling, leg swings, easy dislocates

 

F1a

FL/PE1 - 4x36s

+ FL/PE1>iM - 4x5r

 

sPL/PE1 - 4x12r

+ sPL/PE1>iM - 4x10r

 

SLS/PE2 - 3x4r

+ SLS/PE2>iM - 3x6r

 

SL/PE1 - 4x18s

+ SL/PE1>iM - 4x10r

 

Notes:

- HBH is the devil, still slow going here. Core endurance is not my strength

- Scap shrugs felt great

- Took it easier with the SLS stuff, Cossack squats are quite good, twisting squat is going to take some getting used to but is manageable as well!

- ABH is also the devil, going to be a long time before mastery. I feel this too much in my hamstrings I think, more stretching!

 

 

Friday July 26th

 

H1

Wrists: 

PE3 for wrist walk and first knuckle, PE4 for the rest - 5x5r / 5x2r

HS/PE1>iM in between each round - 5x10s @ 5lbs & last 3 sets at 2 inches/side from shoulder width

 

Handstands:

HS/PE4 - 4x18s @ ~5lbs

 

+ HS/PE2>iM - 4x10s @ 5lbs & 1 inch/side from shoulder width

 

Notes:

- Whoops! Should have been 4x3r for wrist stuff, oh well!

- PE2>iM was a bit lackluster today, going to try self assisting by hooking dowel on something and getting into the full position and attempting to hold

 

 

F1b

MN/PE2 - 3x3r

MN/PE2>iM - 3x5r @ 25lbs

HBP/PE2 - 4x6r
HBP/PE2>iM - 4x5r @ 5lbs

RC/PE3 - 4x5r
RC/PE3>iM - 4x30s

 

Notes:

- Straddle Up was a lot better, but this one is going to take some work!

- Increased repetitions on HBP and RC, both felt good and very controlled

Saturday July 27th

 

F1a

FL/PE1 - 5x36s

+ FL/PE1>iM - 5x5r

 

sPL/PE1 - 4x12r

+ sPL/PE1>iM - 4x10r

 

SLS/PE2 - 4x4r

+ SLS/PE2>iM - 4x6r

 

SL/PE1 - 4x18s

+ SL/PE1>iM - 4x10r

 

Notes:

- SLS is coming along well and beyond some coordination issues with the turn, the twisting squat isn't bad at all

- HBH and ABH are still a bitch

Tuesday August 13th

 

Return from my hiatus of being out of town.

 

F1b

MN/PE2 - 4x3r

MN/PE2>iM - 4x5r @ 25lbs

HBP/PE2 - 5x6r
HBP/PE2>iM - 5x5r @ 5lbs

RC/PE3 - 4x6r
RC/PE3>iM - 4x30s

 

Notes:

- Straddle Up is still brutally lacking in flexibility and coordination

- Pushups and rows went quite well

F1a

FL/PE1 - 3x40s

+ FL/PE1>iM - 3x5r

 

sPL/PE1 - 4x15r

+ sPL/PE1>iM - 4x10r

 

SLS/PE2 - 4x6r

+ SLS/PE2>iM - 4x6r

F1b

 

MN/PE2 - 5x3r

MN/PE2>iM - 5x5r @ 25lbs

HBP/PE2 - 5x6r
HBP/PE2>iM - 5x5r @ 5lbs

RC/PE3 - 4x6r
RC/PE3>iM - 4x30s

 

Notes:

- Coordination is improving on Straddle Up but my mobility is still very poor

- Rows felt stronger this time around