120709
2 rounds:
15 wrist long bar extensor
15 wrist push ups
90 min yoga class
2 rounds:
6 straddle back lever rotations
6 straddle front lever rotations
notes:
right shoulder is still a bit tweaky
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Johnny's Training Log
Started by John Sapinoso, March 11, 2008 · 194 Replies · 14,660 Views
took two days off to let the tweak relieve itself, amazing how things work themselves out if you leave them alone and don't aggravate them with exercise for a while
121009
15 shoulders scap wrists
2 x 15 cuban presses (15 lbs)
3 rounds:
5 BgHSPU > 10 second HS
5 shoulder extensions
1 minute ball massage on affected areas
3 rounds:
10 second maltese
15 wrists
2 turns:
3 second maltese with bungee spotting toes
Lots of stretching
Notes:
shoulder pain alleviated itself, pleased with that.
maltese position is becoming very strong, 10 seconds with my current set up is no longer very challenging. want to find a suitable progression to work rather than adding weights. Bungee set up seemed to provide this outlet and demands more full body tightness, bingo.
wrist exercises with bar are working wonders, haven't felt ANY elbow discomfort.
12142009
usual warmup
3 rounds:
15 second BL
5 OAC
15 second PL
3 bowers
15 second FL
5 HLL from L
notes:
i'm keeping close watch on this shoulder
my right shoulder seems to have more trouble stabalizing on planches than the left one, something i've nonchalantly noticed before but never attributed to my shoulder. i'll get a picture of it later but upon closer inspection it just looks different than my other arm. I'm not sure if this noted planche difference is the cause or effect of the discomfort
there is no discomfort on bowers, seems to only be an issue on rings.
front levers seem to alleviate the pain and it sort of "pops" back into feeling normal.
This isn't debilitatingly painful, but it's different than soreness.
I'll be taking it pretty easy this week.
121609
shoulder scap and wrist warm up
2 rounds
5 BgD
5 KD
2 rounds
6 S-BLt
6 S-FLt
Deadlift
5 @ 225
2 @ 295
2 @ 345
1 @ 345
5 @ 225
stretch
notes:
shoulder still a lingering issue, no straight arm pressing. slight discomfort on 1st turn of BgD. Strangely enough i turned to face to other way next turn and it didn't hurt that time. Maybe the frame is crooked? or maybe watching myself in the mirror is negatively affecting my positioning or maybe it was just placebo, whatever the case it was interesting to note.
I haven't done dips in such a long time that they were actually somewhat more difficult than they should have been to complete in full range of motion.
With sufficient rest stretching and prep exercises, this shoulder issue should resolve itself and i'll be back to 100% soon enough.
01012010
2 x 15 shoulder and scapulae
2 x 15 wrists
4 x 10 front lever rocks
2 x 15 shoulder and scapulae
2 x 15 wrists
1st set of prehab was regular warm up tempo and medium resistance
2nd set was done with max resistance
3rd set was regular tempo and medium resistance
4th set was slow tempo and medium resistance with focus on ROM
notes:
new years resolutions: no injuries, more prehab less rehab, more active flexibility, perfect the iron cross and maltese.
been a while. travel, vacation and holidays has put a bit of a hold on my consistency in diet and routine. However, the time off has done my shoulder some good.
3 rounds of 15 shoulders scapula and wrists routines
alternated with
2 rounds:
15 second BL
5 OAC
15secon PL
5 BgHSPU
15 second FL
2x5 OALL
notes:
all done consecutively with 10 seconds of stretch rests only when necessary
rounds x 15 shoulder scapulae and wrists routine
alternated with
2 rounds of
3 bowers (straight)
3 one arm yewkis
notes:
bruised the area around my coccyx the last weekend, hurt on the bowers a bit but i was able to do them full lay this time
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01102010
15 shoulders scapulae wrists
4 rounds
6 second IC, pull to maltese lean
10 reverse curls
15 shoulders scapulae wrists
4 rounds
5 BgD
15 shoulders scapulae wrists
notes: felt shoulder pain on my first cross at 10 seconds so i decreased time to 6 seconds
bgd did not aggravate shoulder but i think i was unconsciously transferring the load to my pecs by overexaggerating the hallow. nest time i will focus on shrugging the shoulders down as done in a cross
01112010
15 ssw
30 second longitudinal shoulder ball massage, 30 seconds cross fiber ball massage
2 rounds
7 straight arm front lever pull
5 PLPU
15 ssw
30 second longitudinal shoulder ball massage, 30 seconds cross fiber ball massage
2 rounds
7 straight arm front lever pull
5 PLPU
15 ssw
30 second longitudinal shoulder ball massage, 30 seconds cross fiber ball massage
10 mins sauna
5 mins cold
notes:
planche pu not as strong as usual though shoulder is slowly improving. cross fiber ball massages help
nutrition so far:
snacking on bananas and oranges
3 hours before work out
7 x 2.2 oz pink salmon with a few table spoons of mayo and 1/2 a cupish of rice
30 minutes post work out 4 eggs
01112010
#2
ball massage:
1 minute back rolling, 5 side to side, release any tight spots
30 seconds rolling on quad, 5 heel to butt, release any tight spots
30 seconds inner knee quad, 5 heel to butt, release any tight spots
30 seconds IT band, 5 heel to butt, release any tight spots
2 rounds:
5 squats @ 225
5 hip leg lifts front side back, 10 second hold
ball massage:
1 minute back rolling, 5 side to side, release any tight spots
30 seconds rolling on quad, 5 heel to butt, release any tight spots
30 seconds inner knee quad, 5 heel to butt, release any tight spots
30 seconds IT band, 5 heel to butt, release any tight spots
2 rounds:
5 squats @ 275
5 hip leg lifts front side back, 10 second hold
ball massage:
1 minute back rolling, 5 side to side, release any tight spots
30 seconds rolling on quad, 5 heel to butt, release any tight spots
30 seconds inner knee quad, 5 heel to butt, release any tight spots
30 seconds IT band, 5 heel to butt, release any tight spots
notes: want to keep the lower body hypertrophy in check but i haven't been doing ANY lower body work besides the occasional jog, tumble and freerunning lately. 20 reps a week shouldnt be a problem
yesterday pretty free form:
2x usual warm up
did a few rings series
a good 30 minutes of nothing specific but still quality movement
a few hours later did 5x5 deadlifts
225, 295, 295, 295, 225
a few hours later did
5 x 3 ppp with body lift at bottom of rep and maintained as long as possible
3 x 2 bowers on the floor (usually do them on bars)
a few rounds of air baby extensions (weren't fun after deadlifts) and tried static progressions (damn these are hard)
notes: feeling a bit under the weather so i went pretty free form today.
vid on 2 rounds of this when i get a chance to upload
15 shoulder scap wrists
15 cuban presses, 15 reverse curls
maltese 6-8 seconds
3 front lever around the world L/R
15 cuban presses, 15 reverse curls
maltese 6-8 seconds
3 front lever around the world L/R
15 cuban presses, 15 reverse curls
15 shoulder scap wrists
maltese 6-8 seconds
3 front lever around the world L/R
15 cuban presses, 15 reverse curls
maltese 6-8 seconds
3 front lever around the world L/R
15 cuban presses, 15 reverse curls
15 shoulder scap wrists
note:
i don't feel any shoulder pain on malteses and i'm happy about that but i'm not sure why i don't.
the fastest way for me to activate that shoulder pain is to put my palms together and press or do an iron cross, any ideas on this you guys?
4 x 3 SLS
(115 115 165 165)
3 x 5 on swiss ball squats
3 x 5 supported v ups
3 x 5 straight arm front lever pulls
then yoga for an hour
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yesterday:
normal warmup
3x3 OAC
3x3 OAFLrock
8s [degrees]90[/degrees] OAC hold
8s OAFL hold
a few hours later did a good half hour or so of handstand work, and played around with OAEL, OAHS etc etc
today:
3x7 cranks
and tried to safely do some side levers on the squat rack. . .hmmm
regular warm up
4 rounds:
10 second victorian
5 hspu weighted
3 x 3 POAHSPU
notes:
forearms supported by ab strap, toes supported by bungee.
hspu added up to 24 lbs, more challenging to keep the weight on me (added 2 x 5 lbs plates to a 10lbs belt and a 4lbs medicine ball squeezed between my feet) than it was to do the actual hspu so i tried POAHSPU
pseudo one arm hand stand pushup:
same idea as the standing piked pushup progression to a hspu but done with one arm
I can imagine a weight vest is better for added weight to HSPU. Damn you're strong.
I agree, a weight vest would be easier though I don't have access to one so I'll have to make due with what I have for now.
anyways here's my ideas on OAHSPU, let me know what you guys think.
prereq: fairly decent control of a OAHS hold (for a free standing OAHSPU anyway)
projected OAHSPU progression: (all of these can be with added weight)
eccentric standing piked pushups with one arm
standing piked pushups with one arm (i'm currently here)
standing piked pushups with one arm one leg pointed up
eccentric elevated piked pushups with one arm
elevated piked pushups with one arm (ideally [degrees]90[/degrees])
elevated piked pushups with one arm one leg pointed up
uneven HSPU on a wall with bent arm assist
uneven HSPU on a wall with straight arm assist
eccentric OAHSPU on a wall (sounds painful haha)
OAHSPU on a wall
uneven HSPU free standing bent arm assist
uneven HSPU free standing with straight arm assist
eccentric OAHSPU
drink powerthirst
OAHSPU
weights, one legs, uneven hand height and straight vs bent assist can all be combined and compounded to create various progressions.
today:
3 rounds
3 consecutive 5 second FL pull to hang
3 consecutive 5 second BL pull to hang
3 consecutive 5 second PL press to hand
3 tries of side lever
also played with a bungee and weight lifting belt set up to spot myself on full planches and straddle planche pushups
note:
fl straight for the most part did a few straddles at the end
bl straight the whole time
pl tucked, but good news shoulder is feeling LOADS better!!
2 rounds scap shoulders wrists
3 rounds:
15 BL
3 OAC
15 PL
3 OASHSPU
15 FL
5 SL
2 rounds scap shoulders wrists
2 rounds scap shoulders wrists
3 rounds:
15 BL
3 OAC
15 PL
3 OASHSPU
15 FL
5 SL
2 rounds scap shoulders wrists
notes:
OAC in an L with cross pull assist variation.
OAHSPU still in infancy but making progress
SL done with impromptu set up on power rack, thanks to slizardman
same day
10 minutes of ball massage / MFR technique
5 x 5 leg lifts (alternated sets of [degrees]90[/degrees]-[degrees]180[/degrees] and [degrees]0[/degrees]-[degrees]180[/degrees]) [10, 20, 35, 35, 25]
3 x 7 lever rocks [ 25, 10, 10]
3 x 3 BL straddle twists
1 warm up set
3 rounds
5 yewkis (10 lbs)
3 bowers (10 lbs)
after a few hours
3 x 5 dead lift [225, 275, 325]
3 x 1 dead lift [325, 345, 365] no mixed grip but seemed pretty easy enough
1 x 5 dead lift [225]
2 x 3 OAFL straight pulls
Still alive and working out, despite not having logged consistently in a while.
I'm playing around with some new ideas and trying to integrate them seamlessly into my existing workout (which is also undergoing renovation), will update soon.
Today I did a few solid turns of straddle planches + PPP on the floor in the morning and some prehab in the afternoon.
TovhDaP2jfM
a few random clips from yesterday morning and a few i found lying round my camera
Nice bower! I like the OAFLPU too.