tryin to get back

thanks for taking a look.. for the FL and FL pulls i think its the hanging shirt thats making it look a little lower but ill upload a new one soon. It will be Horizontal day.

so this is week 5 for me... but these vids are from week 4.. aka a rough midpoint of a cycle..

Here is Horizontal day

Horiz day = 3 sets

1a Planche = 3s

2a Pushup XRPPP = 3

3a BL = straddle 3s

4a Row FL adv Tuck 3

1b FL = ugly straddle 3s

2b Legs = SLS assits 3

3b Sits = Straddle L 4s

4b Abs = L seat Lifts 3

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one question.. is my ROM ok in the FL rows?

here is Vertical day of last week.

Vert

Planche = 3s

HeSPU box = 4

BL = straddle 3s

Wide L Pullup = 3

FL = ugly straddle 3s

Legs = SLS assists = 3

Sits = Straddle L 4s

Abs = V 2 L = 3

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so i think this is week 6.. yesterday i did Horiz day and had to cut it short so i did 2 sets of the last superset and just played around with some moves later that night. stuff is starting to feel alot easier these days.. pretty cool =D

I still have no idea how his elbows can be bent in the BL.

Either he is insanely strong and can do those BL to rear support or...

...they just have a natural angle in them.

It can probably be done in tuck or advanced tuck by most people, but I can imagine it's a lot of load to do do in straddle, 1/2 lay or straight.

so workout schedule has been totally off and sporadic. so today im doing what i normally would have done on friday if i was cool and did stuff like i should have..

today.. Dip/curl day

i think its going to be week 8 starting tomorrow also.. im thinking ill stay on this cycle for a couple more weeks tho.. atleast get 2 solid weeks in before i retest..

ok off to workout..

ok i think im done with cycle 2... been hard to keep up a 4 times a week schedule and it lead to my workouts getting all screwed up. So today im going to do some TESTS in preperation for cycle 3. hope it goes well after all the candy/sweets i ate all weekend...

test day 2 today.. feeling tired tho.. should be fun regardless =P

M/T/TH/F

1 MPPu/r

2 Vertical = hspu/pu

3 Horizontal

4 Dip/Curl + CPP

3x(3 or 4)

MPPu/r

Planche = flat tuck = 3s

Hes>>tuck planche = 3 ******** might change if i can get a better alt for ChestRoll HeS*******

BL = straddle = 6-7s

Yewkis Flat tuck= 4

FL = straddle = 3s

Legs = SLS = 3

Sits = MSH bent legs = 5-6s

Abs = tick tocks flat tuck = 3

Vert

Planche = flat tuck 3s

HSPU = 3

BL = straddle = 6-7s

Ass OAC = 3

FL = straddle = 3s

Legs = SLS = 3

Sits = MSH = 5-6s

Abs = HLL = 3

Horiz

Planche = flat tuck = 3s

Pushup XRPPP + = 3

BL = straddle = 6-7s

Row FL adv Tuck = 3-4

FL = straddle = 3s

Legs = SLS = 3

Sits = MSH bent legs = 5-6s

Abs =V up Lifts = 3

Dip/Curl

Planche = flat tuck = 3s

Dip = XR wrist turned out = 4

BL = straddle = 6-7s

Curl = Reverse Yewkis flat tuck = 3

FL = straddle = 3s

Legs = SLS 3

CPP **** MU negatives **** = 3

Sits = MSH bent legs = 5-6s

Lower Back = Straddle Wall Handstand Raises = 3

day 1 of cycle 3 yesterday.. felt good felt pretty ez.. i kinda sucked at the Planche>>HeS.... and first time doing tick tocks.. pulling up from a flat tuck FL is a pretty fun feeling. cant wait till im doing full FL BL tick tocks..

ill post my test video up later.. still have to combine all the clips.

my back is feeling slightly trashed today, im thinking of moving vertical day to today and Horizontal day to Thursday so i wont work my back so hard 2 days in a row... any thoughts or ideas?.. anyone reading this?

check 1,2 check 1,2

so workout 2.. aka Vert day is done.. pretty taxing but not overly i would say.. my back was feeling it from yesterday.. upper and mid back are nice and sore.. in the good way. no pain. the PL felt ez today for the 3s time frame.. maybe i should up it by 1 second? I did have some FL trouble.. it just felt so much harder.. well tomorrow is rest day.

here is the tests i did after cycle 2..

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let me know what u guys think.

Looking strong man! Well, your BL has come a long way, you look really stable there. On your XR PPP, it's time to start working on keeping your hands further back as you push up. If you look at the video you'll see that at the bottom of the movement your hands are near your hips, but as you come up they move forward to the bottom of your chest. Start working on keeping them back the whole time. Maybe just a few extra inches at a time until it gets easy, and eventually you'll have your hands back at your hips the whole time. You're making great progress and I am jealous of your straddle L!

quick update.. i did the xrPPP+ and tried to keep my hands back.. wow.. way harder... and i think i felt it in my biceps alot more.. it was awesome... trying to wrap up the week right now.. pressed for time again tho =(.. dam these short days.

Yesterday i felt like crap, wanna see some clips of what i did.. i feel so crapish on my static holds.. take a look if you dare and maybe leave me some comments because im feeling disheartened. any tips or advice?

http://www.lghosting.net/~lucas/Trainin/

they are in there

Hi. I hope you don't mind me asking a question on your log. I just have something confused about your workout. For your static holds how come they do not total up to 60 seconds. I am no t sure how it is formatted. Could you explain to me? Thank you.

Thanks for checkin my log titan..

so i am using an Integrated Steady State described in the book.

how i perceived it was by finding my max times and or reps on holds or movements. divide that by 2 to get your work set time or rep scheme. work within a 8 second max work set and i think 3-5 rep movement range i do 3-4. so for example if i can do a L sit for 20 seconds its time for me to move on to a harder variation since my work set.. is (max/2)=work set and that would be 20/2=10. so 10 second work set is doesnt meet the 8second work set requirements. same thing goes with dynamic moves.. for example i do 9 wide grip L pullups.. time to move on to the next harder progression.

Make sure to find your max when you go to the next progression too... to find your time/rep scheme.

then you break that info down into 3 sets of your findings.. and pair your statics with its complimentary dynamic.. example is

Back lever then a row.

and thats about it.

Maybe im doing it all wrong. if thats so someone tell me so i can get this dammed Planche and FL sooner.. and OAP and FLAG, and every other goal.

had to cut my workout short today.. only 2 sets of the last half of the workout.. sux.. i feel crappy now...

also im going to GTG back arches and like superman rocks so i can get a stinking Chestroll HeS...

angry today for some reason... :x :x :x :x :x :x :x :x :x

Thanks for that great answer Dreadlock. But what is the Integrated Steady Cycle? I do not remember reading that in the book. What page or chapter would it be on?

So you would do 3 sets is that correct for you static holds? ANd it has to be 8 seconds max or less? And if it is 9 seconds that that would be too much right? And you said 20 seconds would be the point where would advance? What about 15 seconds like in the books saids?

That would sounds a lot easier than doing ALL of my static training all for 60 minutes each at the end of every of my workout. In fact I am feeling beat from all that.

20 seconds was just an example.. i try to move on to the progression when i hold it for about 17 seconds minimum.. cuz half of that is 8.5. its at the end of the book sorry i dont have it with me right now. its in the program design chapter i think.

ok so i didnt workout yesterday so i did Vert day today.. and i also added a new thing to my workout.. and im going to try to finish off they ISS cycle like this

I call it the FBE sandwich. so instead of doing the 60's statics like SS is.. or the Integrated like i was doing with only 3 sets of max/2, i do 6 sets of max/2

example:

Planche 3s

HSPU x3

Planche 3s

I sandwich all my FBE with my static worksets.

it felt good today guess well see how progress goes..

I still hate FL so much.. i think more than Planche even.

start of week 6 i think... but im doing the end of week 5 cuz i got behind a day.. ate like totall crap this past week and feel all fat and lame today.. better kick it in to gear and get my ass working out..

ok so no sandwich style.. i think im going to do that maybe every 4th week or 5th week...

felt overall pretty good.. but still get stuck on MU.. :x

:shock: So i had a hand injury and that coupled with being lazy, i took a 4 month or so break.. So lame i know.

But i started back this week and i am thinking of working out 3 times a week with lower intensity than before... that means 2 sets instead of the 3 i used to do, and with a easier progression than i was doing..

This week back is horrible because i feel so heavy and weak.. my previous worksets.. are basically my max's now.. its so frustrating.

Well.. hope i get back in the swing of things and get my FL,BL,PL.. and whatever else nailed soon.

I also started to do GHR's this cycle as i found a place to do them finally.. and i must say.. they are crazy hard.. i had no idea my hammies were so crazy weak... so a GHR is now on the list of moves to get.. then the 1 leg version :wink:

well even tho i feel so lame and weak now, its good to be back

Don't worry your strength will come back fast, it always does Oh and 1 leg GHR is not gonna happen well if you succeed i think you'd be the first