Eric's workout log (learningtofly)

For reminder : 37 y.o french 1m74 73kg Mainly martial arts backroung and lot of gym since 6/7 years.

Today's monday's light preparatory day berfore the huge rings / tumbling day tomorrow (can't wait for it each time).

warm-up : focusing on revers plancks (on elbows, harder and more specifiq for me) + dragon flags X 3 then 3x20s good L-sit.

6, 8 pull-ups then 3 exploding MU-like on doorframe (head touching ceiling - with a bonnet)

Next briges X 3 - piked strech - trying V-sit - more shoulder strecht

Handstand press (straddle from floor) 3 sets.

Hanging form one hand then the other : then one assisted OAC each

Rest 5mn

SSC with advanced frog stand 3X30 s + holding direcly advanced tucked 3s on the last (enough maximal squeeze achieved to do so, felt good)

Streching those shlouders, biceps etc...

Feeling happy

Still working on prehab and stabilisators around the shoulder, along with streching + SSC with every FSP.

'was a good idea to step back on the prime movers...

A good idea also to really focus on blade retraction for FL: the back felt rock solid and even the lower back burned a bit that way, wich wans't expected for an advanced-tucked FL.

Getting closer to V-sit, feeling the adequate abb-compression, wich seems to finally be the only thing you need.

MSH felt easy the last time but I should not forget them on the road.

Tomorrow will try handstand on rings with a straddle-L press. Lower to shoulder, to pseudo-maltese back to L-sit then IC start and a controled descent to FL if possible. Shake shake !

Hard day at work but the body responded well after a rest yesterday. CNS just followed (this time)...

FL flat tuck 6 X 10s + various exploding rows (3 to 6) in between.

3 X (Floor chest-up L-sit 15s to 1 wide undergrip corean grip to semi-BL). 2mn rest max

Stretching shoulders...

BL full 3 X 8s trying to breathe + little german hangs (focusing on rolling shoulders outside without friction)

Some various pull-ups + support focusing on shoulder blades.

10 mn rest...

3X (Handstand on // extending ! opening ! + half-lay FL 3s + assisted OAC + support + V-ups holds preparing for V-sit - 5mn rest)

Finishing : push-ups, pull-ups, 60 crunchs - strectching...

Feeling progress in : L-sit, handstand, support, rows, V-ups holds

FL stable - have to be patient keeping with SSC

BL not sure I have to go on with only full lays, but will just trying to control breath

Good work outside today. Biceps tendons felt in the beging but end biceps kept higly contracted to prevent injury I guess. Had to went through that with lot of active rest...

With the bar...

Fl adv.tuck 6s + 8s + 3 Fl pulls (tuck) + 8s one leg stretch R + L (fail) + L (stronger)

Alternating legs x6, X8 not good - rest, X 8 ok

Stop FL work

Kip-up + sloooow MU negative transition (had to prevent the bar from rolling - harder) X 3 felt good

Back-lever full : first failed (biceps fired) - active rest then 3 sets [bL full max holds (6-8 s) + wide L pull-up] ok

Between dips bars and monkey-bars...

3 sets of :

(3 X high L-sit half-press to handstand ) + lower to pseudo-maltese push back to L-sit + one last deep explosive dips

8 swings on the monkey bars, stretching the shoulders

rest 2-3 mn, pike strech for next set...

Finishing back with the single bar...

Kip-up + very slow negative MU (felt very strong)

3 X front pulls

hanging / strechting minor pec etc.

Running - streching

Biceps tendons finally did'nt hurt at all 8)

Good job today

Yesterday was a mix of FL / pseudo-galimores on table, then focusing on controlled lowering throught negative MU transition, scapula depressed as possible. Hard because no grip (flat hands on the table).

6 sets after SSC only L-sit 6 X 10s 1mn rest.

+ 1h kicks and fists on the heavy bag (till exhausted...).

Today, didn't expect the body to react well as I didn't sleep much.

BUT handstand on // felt strong, as half-jumped presses (better core control from piked straddle to stretch while keeping shoulders strong).

[Got opened shoulders before, as usual, through 3/4 feet elevated bridges, after some planks and dragon flags for core activation and lumbar protection]

So added sort of SSC with straddle-L + 3 sets of (bent-arms youngs + full-lay planche push-up), always focusing on that left shoulder (depressing and external rotation control, squeezing lower traps). Was ok.

Will meet the rings twice this week, tuesday and thursday.

We'll see what progress with have this time...

Still mixing up things and re-establishing a correct shoulder, back and external rotation control pattern for each move or basic.

FL is at last coming stronger now, with scapula correctly fired. The full one should come on rings this week or so.

Idem for "inlocation" from german hang. I can now better "feel" how to drive this with inner muscles.

Nothing too quantitative for now, but soon will check new max hold times and maybe post vids, why not (full FL, V-sit, no kip MU on bar, press handstand to stradlle planche, straight handstand on //, far better bridge...).

Patience and - boring but - systematic prehab is finally bringing results, and in ways I didn't even think about...

Progress :

- V-sit : abdominal compression is getting closer (still need to work on it, but it's a fast learning curve)

- MSH : feeling easier and easier while not working on it (I have "room" to push hips forward, should be interesting in the near futur)

- Handstand : line's better with shoulder extension and control, without directly working on it either

- Press handstands : straddle press is 90% ok, but still too fast in the first part and huge lack of control backwards

- FL : SSC is doing it's job, no need to hurry here

- pulling strenght : had a goog surprise last time I tried assisted OAC, even thought I do NOT work pull-ups. Just thinking about depressing the scapula HARD and activating biceps...

- BL : always ok for the full lay, but doesn't feel "easy" like it did last summer. Maybe a direct work with more volume could do, but I don"t feel working too much on it as I already "have" it.

On rings :

- MU easier starting from full hang, staight motion. have to check how wide is my grip next time.

- support felt really strong last monday, like the humeral head was fixed exactly were it should (could push straight up and feel like a stick of wood up there)

- shoulder stand to support throught pseudo-maltese : had the more controlled negative motion I ever had last monday

The bad :

- still far from press handstand on rings

- need to be carefull with left shoulder, still feeling it too much

- still no direct work on planche...(except advanced frog)

- L-sit max on floor is not following as I thought it would. Palms down without finger activation is definitively harder.

A training day (~2h30mn, slow summer tempo), mixing things as usual...

WU : 3 planche leans + 3 reverse plancks (bent arms) 30s + 3X5 rows + 3X3 scapula Pull-ups and stretch

3 MSH

3 advanced-tuck FL + wall slides

core work, 4 rounds (max 3mn rest), flat hands on a table :

stradlle FL max hold (~6s) + high L-pull + support + 1/3 "press handstand" max hold on top (planching) + negative MU slowest transition to L-hang

3 stradlle press-handstand

3 // lower to straddle "planche" 45° (blocking shoulders the right way, felt good)

V-ups + 2 v-sits

some kicks on the heavy bag...

Ending 10mn : 8 X simulating rings victorian to maltese to planche / victorian to L-cross with buoy in the swimming pool

(L-cross not that easy to stabilize in the water, interesting work to finish with...)

Streeeeeeetching

New warmup "quick and deep" partial routine for shoulders...

(1mn front plank + 30s reverse plank bent arms)

One hand scapula push-up X3 each (arms externally rotated till lats fire) + slow planche lean max pro-traction (same) + reverse plank hands backwards (straight arms, blades = maximum retraction, 30s)

Repeating X3, slowly adding some PPPU (pro-traction and lower traps / lats control being the main concern) + MSH (at least elevated surface / bent legs, but hands backward)

Feels excellent !