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Started by NoHiddenCosts, September 15, 2014 · 50 Replies · 52 Views
10/13 Foundation A
sPL/PE1
5x15: 15,15,15,15,15 (full ROM at end?)
iM: Need more
Pass
FL/PE3
4x28s: 30,28,28,24
iM: Good
Failed
HBP/PE2
5x5: 5,5,5,5,2+3
iM: Good
Failed
RC/PE1
4x7: 7,7,7,7 (Full rom at end?)
iM: Good
Pass
-need a way to standardize height of rings for RC
-need a way to check ROM in sPL. Maybe I'll repeat the microcycle. Or maybe it's good? see friday.
10/14 Handstand
Wrists/SE1.5
5x3r: 3,3,3,3,3
iM: Good
Success
HS/PE4
5x30s: 30,30,30,30,30 (Still got a bit of shakes)
iM: Meh
Pass
10/15 Foundation B
SL/PE1
4x32s: 32,32,32,32 (last set ending low?)
iM: Good
Pass
MN/PE3
4x14r: 14,14,12/13,14? (form?)
iM: rounded lower back
Failure?
SLS/SE3
3x2r: 2,2,2 (With 5lb weight, very smooth and strong!)
Razor Curl 3x2r: 2,2,2
Success
SLS/SE7
3x2r: 2,2,2
iM: 2,2,2
Success
Handstand
Wrists/SE1.5
5x3r: 3,3,3,3,3 (WP always tight at beginning.. need to warm up better. FTP need check?)
iM: Good
Success
Handstand/PE4
5x30s: 30,30,30,30,30 (Still shaky, do another microcycle)
iM: Meh
Redo
Don't forget to stretch wrists at the end!
Foundation A
sPL/PE1
5x15r: 15,15,15,15,15 (a little slow at the end, wouldnt hurt to redo minicycle)
iM: Need more internal rotation--main obstacle
Redo
FL/PE3
4x28s: 28,28,28,24,24?
iM: Good
Close Failure
HBP/PE2
5x5r: 5,5,5,5,3+2neg (Good form, I think)
iM: Good
Failure
RC/PE1
4x7r: 7,7,7,7?
iM: Good
Success?
10/18 Stretching: Missed
Lower back is sore and tender from doing 80lbs weighted pike stretch on Friday after workout. If I do weighted pike stretch again, I will try 60lbs instead.
Deload week:
Mon FB, Tues HS, Wed FA Done
Back is still sore from 80-pound pike hang (on friday?)
Deload Thursday HS done.
Deload Friday FA done.
Missed Saturday stretch.
Deciding to move on from sPL/PE1 & HS/PE4.
Monday October 27th--Foundation A
sPL/PE2
5x60s: 60,60,60,60,60 (body a bit too high?)
iM: 10,10,10,10,10 (only did 5 per leg, should have done 10)
Redo
FL/PE3
4x28s: 28,28,28,28
iM: Good
Success
HBP/PE2
4x4r: 4,4,4,4,(4, i think?)
iM: Good
Success
RC/PE1
4x8r: 8,8,8,8
iM: Good
Success
Should redo sPL, but otherwise great workout!
Tuesday October 28th--Handstand
Wrists/SE1.5
4x4r: 4,4,4,4~
iM: Wrist series 10sx7 now, good
Need a little more strength
HS/PE5
5x30s: 30,30,30 (super shaky!)
iM: 3,3,3
Scale back to first week
HS/PE2>iM
5x10s: 10,10,10
iM: 5,5,5 @ 10kg
Working up to 5 sets
No pain in elbows the next day after mastery-width dislocates!!
Wednesday October 29th--Foundation B
SL/PE1
4x32s: ???? (Need to check on external hip rotation)
iM: Good
Failure
MN/PE3
4x14r: 14,14~,12?,?
iM: 5,5,5,5 @ 27.5kg (hard, but didn't hurt at all)
Failure
SLS/SE3 with 5lbs
3x2r: 2,2,2
iM: 2,2,2
Success
Overhead Squat with elevated heels
5x5r: ??
Ankle Flexion: Need more!
Pass
Thursday October 30th--Handstand
Wrists/PE1.5
4x4r: 4,4,4,4~
iM: Good
Pass
HS/PE5
4x12s: 12,12,12,12
iM: Good, but hard
Pass
HS/PE2>iM
5x10s: Need more ROM!
iM: 10kg, tough!
Keep trying!
Friday October 31st--Foundation A
sPL/PE1
4x15r: 15,15,15,15 (still a bit labored)
iM: Need more ROM
Pass
FL/PE3
4x28s: 28,28,28~,25,10+
iM: Good
Failure
HBP/PE2
4x4r: 4,4,4,4,4 (still a bit labored)
iM: Good
Pass
RC/PE1
4x8r: 8,8,8,8
iM: Good
Success
Let's continue on RC with the 10r template--so next session will be 4x10
Saturday November 1st--Stretch
Missed
Monday November 2nd--Foundation B
SL/PE1
4x32s: 32,32,32,32 (Form was meh)
iM: Good
?
MN/PE3
4x14r: Failed somewhere
iM: 27.5lbs x2 good
Failure
Razor Curls @ 10
4x3r: 3,3,3,3 (Strains the groin area... need better warm up or to tone it back a notch. maybe try 11?)
SLS/SE3: 1 rep, good
Maybe try 11
Overhead squat w/ empty 20kg bar
3x5r: 5,5,5 (with tempo)
iM: calf? good
Success, maybe try 5x3 next time, though
Tuesday November 3rd--Handstand
Wrists/PE1.5
4x5r: 5,5,5~,2? (WP and WR are fine, FKP & FTP are weak at the end!)
iM: 4x wrist stretch, good
Failure
HS/PE5
4x18s: 18,18,18,18 (shaky)
iM: Good, but staying a few inches outside of mastery length, since there is still a bit of something crackley going on in the joint)
Pass
Shoulder Extension Stretch w/ 10kg
4x5r: 5,5,5,5 (whenever doing this, for split second on ascent, there is slight pain(?) in elbow, but it goes away immediately and is not present in the stretching part, just keep an eye on it if it gets worse)
HS/PE2>iM: need more!
Pass
Front squat... did I do this?
Wednesday November 4th--Foundation A
sPL/PE1
4x15r: 15,15,15,15
iM: Need more IR
Success
FL/PE3
4x32s?: 32,32,32?,<32,20,20,20?
iM: Good
Failure
HBP/PE2
4x5r: 5,5,5,5
iM: Good
Success (But I'm definitely doing hollow body with rounded back, which looks pretty different from athlete. Should try changing up form?)
RC/PE1
4x10r: 10,10,10,8?
iM: Good
Failure
Tried a negative muscle-up on rings after workout, remained fairly smooth, though transition was not strong, but caught myself at top of pull. Sweet!
Thursday November 5th--Handstand
Same as tuesday
Friday November 6th--Foundation B
SL/PE1
5x25s: 25,25,25,25,25
iM: Good
Success
MN/PE3
5x10: 12,10,10,10,10,extra
iM: 27.5x2 good
Pass
Razor Curls @ 10
4x3r: 3,3,3,3 (Strains the groin area... need better warm up or to tone it back a notch. maybe try 11?)
SLS/SE3: 1 rep x 10s, good
Maybe try 11
Overhead squat stuff
Saturday November 8th--Stretch
Warmup
5?x
1m Weighted pike (2x10,15,20,25,?)
1m Hip flexor x2
2x
1m front splits x2
1m side split
2x
1m pancake
2x
1m weak pigeon x2
2x
1m IR x2
2x
1m calf x2
2x
1m ankle x2
Next time:
weighted pike/hipflexor to WU for
front splits
something/else to WU for
side split/pancake
Inside Squat/Swivel Hips to WU for
IR stretch
calf stretch to WU for
ankle stretch?
Monday November 10th--Foundation A
sPL/PE1
5x15: 15,15,15,15,15~
iM: More IR!
Redo
FL/PE3
5x28s: 28,28,28~,28~,24?
iM: Good
Failure
HBP/PE2
4x6: 6,6,6,6~
iM: Good
Try Again
RC/PE1
4x10r: 10,10,10~,8~
iM: Good
Try again
Have not missed any specific GST workouts.
Switched my workout schedule to 3 days a week alternating A & B:
A
Foundation A
Snatch progression
Clean & Jerk progression
B
Foundation B
Handstand
This is so that I can integrate technique work with oly lifts for the sake of S&C and working with my coach in the weight room. It also might be good to only train 3 days a week instead of 5 (even given the split). Might start shooting and dribbling around lightly on tuesdays and thursdays during my normal time.
Consolidation of workouts is making me re-assess the length of workouts. Need to adjust my warmup, prehab, and cooldown to decrease time (usually takes ~2 hours from entering the locker room to leaving it).
On the bright side, I tried a negative muscle up yesterday (deload day) after my RC work, and the transition was super smooth and slow! Definitely couldn't do that before. I may have cheated by using my forearms to support the transition, but it is still definitely progress. Might try a full muscle-up next deload week.
Still have not missed any workouts. Busy/distracted with the end of classes & finals.
Now following a slightly changed schedule:
A:
F7
B:
Advancing Mobility
H1
Snatch Progression
Clean Progression
Elements not seeing progress are Swivel hips (sPL) and Shoulder Extensions (HS). The others are progressing very slowly. I am going to meet up with Joshua Slocum in Boston this month to train with and learn from him. Hopefully that will be helpful and motivational.
I can do a controlled negative muscle-up, but don't quite have the strength for a strict positive one.
Current rep scheme: (Week 2 of 4)
sPL/PE1: 4x15r
FL/PE3: 4x30s
HBP/PE2: 4x6r
RC/PE1: 4x10r
SL/PE1: 4x30s
MN/PE3: 4x15r
SLS/SE3>iM: 5x5r @ 12
JCurls: 30kg
Wrists/PE2: 5x1r?
HS/PE4: 5x30s
Overhead Sq: 20kg
Hang Clean: 40kg