Eddie Stelling Posted February 21, 2011 Share Posted February 21, 2011 Any advice or critique will be greatly appreciated. I had lots of hurtles this SSC, including a week off to heal a pulled fore arm muscle. Would love the help nailing the programming on this one and getting back on track. Thanks in advance!Old times:Straddle L (bent legs)= 47s - (3x17s)FL Flat tuck= 32s - (4x16s) *learned about scapula retraction about 4 wks in and went back to tuck variation.Reverse Pushup= 60s - (3x33s)Tuck PL= 8s-10s - (8x8s) *this was a rocky road, shoulder flared up and took time off tuck PL work, then worked sets of tuck PL and Adv. Frog super setsTuck BL= 40s - (3x20s)L-sit= 34s bars - (4x17s) *moved this to the floor after a few weeksPL lean= 25s - (5x12s)XR support= 50s - (3x25s)New Times:Straddle L (bent legs)= 60s*Straddle L (low)= 30sFL tuck= 50s Reverse Pushup= 60s Tuck PL= 6sTuck BL= 60s*Adv. Tuck BL= 45sL-sit= 35s floorPL lean= 45sXR support= 60sNew SSC:Straddle L (low)= 4x15sTuck FL= 3x25s Adv. Frog = 2x60sReverse Pushup= 1x60sAdv. Tuck BL= 3x22sL-sit (floor)= 3x20sPL lean= 3x25sXR-support= 2x45s1 day / wk. replace Tuck FL work with:-Adv. Tuck FL= 1 min vol. stopping 2-3 sec before breaking form each set-3x3 Front Lever pulls -3x3 Front pulls1 day / wk. replace Adv. Frog work with:-Tuck PL= 1 min vol. stopping 2-3 sec before breaking form each set-3x8 PPPTrying to implement some transitional strength training to help me get over the hump of the tuck PL and get that full 60s of tuck FL, as slizzardman recommened.Questions:1. I can hold a 15s straddle BL, I am squeezing lats to tris, which I know is not the goal. Should I work it as shown above or work 8x8s straddle BL?2. What should I do with the XR-support and reverse pushup? Should they be in the warmup for 1x60s? Link to comment Share on other sites More sharing options...
Blairbob Posted February 21, 2011 Share Posted February 21, 2011 XR support and reverse plank could be done as 1x60s. Or start working to lean back on the reverse/inverse plank. You could start working the support wider. Start 5-10 degrees, no more. Of course, L sit on rings and ring HS are next. How are you working the adv tuck BL, tris on lats or free? Link to comment Share on other sites More sharing options...
Eddie Stelling Posted February 21, 2011 Author Share Posted February 21, 2011 Yea, I am still squeezing lats somewhat. Should aim to work this without the lat squeeze? My lats get in the way. I have a hard time doing this without squeezing them. Link to comment Share on other sites More sharing options...
Alexander Moreen Posted February 21, 2011 Share Posted February 21, 2011 That means you should be gripping wider. On rings you might need to adjust how you hang them or actively push out a bit. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now