Ahoy! ...some questions

Just wanted to say AHOY to all of you!

Now i'm on the next level, haha.

Today i got access to F2 and looked through all of the progressions coming, thats always the best part.

First exercise in F2 is SLS for me, next cycle i hope it is RC...i'm on 4x48sec   

Theres just one lacking behind...FL/PE3 just started for me.

There have been some exercises right at the beginning looking very hard and the last ones, for expample in HBP or RC looked quite easy, because i did a part of this stuff on rings before  

But the way to these looks harder than the exercises itself.

Also the straddle Planche stuff looked very hard just after the beginning, look at the iM's(just on the hands!).

At first i'm asking about how to do the Bodylever exercises without a gym? First PEs ok, but starting at FL/PE 10 or better PE 11...how to? 

And for SL and some more i really need to find a stall bar in my near...play grounds where are you? 

For HBP one last questions, there are e.g. korean dips and dips per se, would it be ok doing them with legs tucked because of using a table or chairs? or is there something qrong about that?

Feels good to start Round 2 - DING DING DING

William

Doing the body levers in a doorway with a broomstick across works fine. Even better if you can find a doorway with a step down, so shoulders are elevated.

Ravn said:

Doing the body levers in a doorway with a broomstick across works fine. Even better if you can find a doorway with a step down, so shoulders are elevated.

thanks for the idea, in some month(years) i will try this out!

I tried body lever a wih a broomstick in the door way and ended up sliding backwards haha... Carpeted floor was too slippery

I used an outdoor (park) picnic table for the basic body levers; a little awkward on the grip but it does the job

We have standard-type outdoor low log fences here in WA that are the perfect height for doing the vertical ones. Go Australia, finally coming through!

ausswe said:

I tried body lever a wih a broomstick in the door way and ended up sliding backwards haha... Carpeted floor was too slippery

I use a yoga mat to increase traction.

we have wooden floor in our flat share, i have a broomstick and a yoga mat, so its just all about patience to come to this point haha

And what about: "For HBP one last questions, there are e.g. korean dips and dips per se, would it be ok doing them with legs tucked because of using a table or chairs(not high enough to straiten legs )? or is there something wrong about that?"

Tucking does change the mechanics, but try it, see how you do. I would think that korean dips will get weird or impossible due to the altered center of mass.

I would just add, if your legs are tucked make sure you focus on PPT and hollow body. Usually if you tuck your legs you arch your low back and that changes mechanics. Would be better to put legs out into an L position or pseudo-L position, though it does make harder.

Today my first time doing SLS SE 2, the static single leg squat. i didnt needed counter weight, quite easy the position, but i wasnt sure about the point if and how much contact between calfes and hamstrings is ok, i could easily "sit" on my calfes in this position, but i tried to stop a little bit before that for the last two sets.

in the video theres also quite much contact between the upper and lower legs as i see it.

Someone with an opinion on that?

Have a look here :https://www.gymnasticbodies.com/forum/topic/14030-slsse2-proper-execution

jaz said:

Have a look here :https://www.gymnasticbodies.com/forum/topic/14030-slsse2-proper-execution

Thanks a lot!

so i'm fine with it, i did it in an harder way

I will try out F7 next week! Twice a week i want to train it + twice H1, it's because of time management and i really need to train on rings, at least once a week with my friends. 

Yesterday i had my first F7 session.

Of course it's harder to concentrate, because it takes a bit longer and i felt, that my energy level wasn't that high at the last sets, but i worked before and had a hard day too all in all, so i think it was quite good

There was just one thing bothering me, RC PE5(5x60s) - arms and shoulders felt quite pumped up from HBP PE 4(5x10r) and i just could do ~40 secs in the sets, my forearms felt already week and hanging was a real fight.

I will just change the order and fix the problem, i guess.

just a short overview last month and where i am right now:

FL/PE 7...here i just started first cicle, i'm on week 7 now, but i think i have to scale back one cycle or i will repeat this on. the exercise for itself was hard, but doable, but like 4 days i have doms in my upper abs(just there) where the connect to lower chest, my dear..haha

SPL/SE 1...frog could be done in first try, but i scaled back because of the iM, this needs some time to find a way to hold it!

HBP/PE 7...this week is mastery. after PPP cost me so much time, i think i will rush through this and the followings very fast. i was wondering that ring dips are coming that late, i already can do 5x5 on rings, but i guess the PE s before will be harder for me.

RC/PE 7...like a half year i did no pull ups with full rom, i'm excited how i will do it, top position is the strongest so far(because of pe6). we will see.

i guess i can make pE8 with first try, but i could be wrong. L-Pull ups are right on time, because i am on MN/PE 5

SL/PE 5...mastery week, next one should be ok with last cicle and then it really starts i guess, some impressive exercises are coming

MN/PE 5...i dont want to do mastery, 'cause i dont want to do negatives next.

SLS/SE 3...should be my first element finishing F2!

My summer just begins right now, because of studying and half time job i wasn't able to train more than once a week...that was a hard time. 

Hardest semester ever, but its over! though i feel more energized of course, but i cannot train like i want, because i really have to adapt first some weeks for higher volume...i need to much time to recover right now, to train like i want.

Thats the hardest part

My friends want to train on rings all the time, i just can say i can't, still not recovered from first F7 last days, because i got some new exercises too.

What do you think, would it be better to train 

a) 2x F7 + 2 HS + 1/2 on Rings

or

b) 4x F(2x a; 2x b) + 2 HS + 1/2 on Rings

and 1-2 go running.

Looks way too much right now, but maybe i should mix Handstand days with ring days, so H1 before the rings.

And also including in the H1+ Rings days the sPL PEs for getting a perfect warm up for my wrists.

Just wanted to say that i will be out of training for three months, because of my student nepali-project, where we are building a center for education, workshops and assemblies of the whole area around.

So i will be working hard every day there, maybe i will not loose too much power, i hope so!

Anyway, i wish you a good start in the new year and let the progress begin

Cheers!

(i'm flyin on 1th january by the way)

William

Hello friends,

i'm back from my three month in Nepal and i'm glad i had no trouble with my body, actually i gained some mass, what is quite strange when you see the food we had there.

Now i have 77kg, before around 73-74. Should be all muscles because i was working hard everyday on construction site

Even if i dont see change its a nice thing for me.

We could finished the house in time and so i just arrived in Germany, back home and want to start with training again.

Like most i also had some sour muscles in the area of hand and lower arms and sometimes lower and upper back, but now one week after last labor day i feel ready again.

Can't wait to test out how strong or not i am

William

Just back in good old Germany, i got a viral cold and could just move with a lot of will power, haha.

But no i'm slowly feeling better again and yesterday i just wanted to check out, what PE/SE i am capable of, after 3 month construction site.

Well, i guess most of the power i won, i already lost in the last two weeks of making a pause for the body and beeing sick.

For example in Nepal it was pretty easy to do pull up stuff, cause of lifting and carrying heavy stuff around all day.

Had extrem power in my lower arms...gone! 

But here the facts(because of cold i just trained 1-2 sets of everything):

Front lever: PE 13 was still possible, but PE 14 - kip extension...no chance to get back the hips to bar, actually i don't know which muscles are important here to activate, any tips? lowering down slow was manageable for me.

I guess serratus has to do a lot with it, and after some angle it is the latissimus? 

(By the way, because of my arched back i will do the early PE's of FL also, but this time without bulging the belly.)

sPL/SE 2 as before.

Hbp PE 9 korean dips, felt pretty solid, i thought the technic will be lost after all the time not training them, but no Quite happy here!

I just tried undergrip version, but there was no chance to get up back.

Also i tested if i am able to do russian dips, with a lot of struggling and fast pull to the front i could manage, but felt hard on my elbows and today i feel my triceps like hell.

Even when it will take a while before i get to russian dips, the guy in the video is going down very fast, looks like he s fallin on his arms, so i suppose that is the right tempo, not slower? Because i read somewhere here, we should better go just so far down as we can manage with full control?!

RC/PE 10, i will start with week 5 i guess, but this will be not that tough for me.

SL i have to test, saw there have been made some changes last months.

MN/SE 2 and starting week 1

SLS/ SE 3...hate this pe, but i don't wanna rush things here, where control is everything for knee heatlh.

William