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Started by Iwan Thomas, May 4, 2011 · 196 Replies · 10,967 Views
Monday 31/10/11
- Morning: 10 mins Wall HS
- Afternoon: some more HS work
- Evening: Gym club
- jog
-heathrow warmup
- tumbling: looking a lot better now
- 3 x 5-6 BL flat tuck lowered to GH skin the cat to inverted
2 rounds of:
2 Front Pulls (tuck Pull to IH then lower in advanced tuck - weighted pullups really help with FL)
5 FL Pulls
2 FP
5 L-sit Chin-ups
2 Front Pulls
- Some trampolining work
- Stretch
Wednesday 02/11/11 - Rings
- heathrow warmup
- tumbling - backwards roll (couldnt get it today)
- Ido shoulder series (both)
- rings warmup, tuck 360 pulls
- core + l-sit prep
- Ring series:
3 sets of (MU + fwd roll(failure on most) two times flat tuck BL to GH pull in tuck to IH, flat tuck FL)
Finished with 3MU to Ring Support(15s) to FL flatish (15s) to GH (15s) and 2 Rs, FL,GH (as before minus MUs)
Comments:
Fwd roll - falling out and unable to retain false grip - any ideas?
Friday 04/11/11 - Embedded
WOD 111024 - embedded
Complete 3 sets of each:
1 Embedded BL (10-15s flat tuck to GH pull out to hang) + 5 Tempo 30k Dumbell Rows
1 Embedded L-sit floor tuck (extending out a bit as well) + 5 Tempo PPP
1 Embedded FL (pullup to FL) + 8 Pike compression
- heathrow stretch warmup
- shoulder prehab
- ido
- core + l-sit prep
- some shoulder dislocates
WOD: as above
- some squats building up to 1 x 5 @ 60k
- Dips: 8,7,6 @ BW +10k
- Pullups@ 3 x 6 (not all sets done without break - STAY at this intensity, try to increase volume) @ BW + 5k.
- Stretch: again not really hard enough. Need to remedy this. Flexibility hasn't improved much recently.
Sunday 06/11/11 - HS day
-Heathrow Warmup (just stretching no tumbling)
- Ido Scap
- Core series: 2 x25s Hollow, 1min arch + reverse plank
- L-sit compression (feet on floor but pushing down with hands) - 5 x 12s.
- HS WOD:
CWW: 6,4 form getting slack by end
HeS Press (Pike): 3 x 5 - head on nuclear handbook and pillow. Keep on losing balance at top.
Wall HS (38s work, 40s rest): 8 rounds (Time as indicated on Timer)
Wall HS (38s work, 45-50s rest): 4 rounds.
Finished with 2 x 10 wrist pushups
Hard stretch - bridge work (Will do tomorrow)
So the plan for this week
Monday - Evening Gym Class
Learn how to do a backflip +
WOD 111104
Complete four rounds:
2 Back Pulls
5 Wide Grip Pull-ups in L-sit
2 Back Pulls
8 Circle FL Pulls
2 Back Pulls
15’ Cirque
Wednesday - Rings WOD
WOD 111101
Perform the following:
3 sets of: MU to BL, pullout to a hanging L-sit, MU to a shoulder stand, XR HSPU, negative Reverse MU down to an inverted hang, BL, FL
5x15 seconds FL
5x15 seconds XR Strap HS
5x15 seconds German Hang
Finish the workout with 2x10 Wall Extensions.
Friday - Gym
WOD 111101
Complete 3 sets each:
1 Embedded PL + 5 Tempo Weighted MU
1 Embedded BL + 6 Tempo Circular Arch-ups
1 Embedded FL + 5 Tempo HLL
Saturday - HS WOD
This will probably have to be modified.
Complete four rounds:
2 Cast Wall Walks
12 Box HeSPU
2 Cast Wall Walks
8 Russian Dips
2 Cast Wall Walks
6 Wall PL Pushups
Finish with 2x10 Wrist Pushups
- heathrow warmup
- learning front flip on floor and trampoline
- 3 x 5 pullups focusing on retraction and depression of shoulder blades a la ido portal.
Your workout seems so.. comprehensive! Even your first post as a beginner looks fairly advanced, and then all I'm doing is a small warmup, mobility exercises, prehab, prerequisites with FBE work. :shock:
Great progress pal! 
Your workout seems so.. comprehensive! Even your first post as a beginner looks fairly advanced, and then all I'm doing is a small warmup, mobility exercises, prehab, prerequisites with FBE work.Great progress pal!
Cheers mate! This forum is great but I can't recommend enough finding a local gym that offers adult gym lessons. Whilst it hasn't massively helped my ring strength it has definitely helped me develop other aspects such as floor. Gymnastics is definitely more easily taught in person!
I will go check out your log now! Enjoy your training!
Tuesday 08/11/11 - HS work
about 30 minutes free standing HS work. Lots of breaks and very little real work achieved as my freestanding holds aren't long enough. Held a 12-14s Free standing HS which I am very pleased with - slightly arched though. Going to progress to a mix of Wall HS holds and free standing HS.
Need to work on keeping tensed from lift-off till HS.
Wednesday 09/11/11 - Rings
Wednesday 19 October at Gymnastics Gym
- jog
- heathrow wup + tumbling practice
- Core (series) + Ido Shoulder (both)
- 5 x 12s L-sit contraction work
- Rings: some skin the cat to warmup and some BL tuck work.
Basic Ring Strength 1: 2 MU, Forwrd roll to IH, 2 BL flat to IH, 2 FL tuck to IH
Finished with 5 sets of (15s Ring Support to 15s FL tuck/flat tuck to 15s GH all w/o coming down off the rings)
Tramploine work+ forward flip work. Resulted in a faceplant and trip to A&E and a couple stitches!
IRT said:Tramploine work+ forward flip work. Resulted in a faceplant and trip to A&E and a couple stitches!
HA! That is excellent. I was going to go through your log from the beginning, but I always like to check out the latest post before I go back...glad I did. Will get back after reading up 
.
HA! That is excellent. I was going to go through your log from the beginning, but I always like to check out the latest post before I go back...glad I did. Will get back after reading up .
Haha yea Ive now got a massive lump on my forehead -not so excellent!
Friday 11/11/11 - embedded
- heathrow warmup
- core series + some l-sit compression
- WOD 111101
Complete 3 sets each:
1 Embedded L-sit (floor - trying to extend legs as much as possible - holding off floor was easy) + 5 Tempo Pullups (good form) + 5PPP
1 Embedded BL (Chin up to flat tuck) + 6 Tempo Circular Arch-ups (8 arch rocks)
1 Embedded FL (Pull up to tuck extended) + 5 Tempo HLL (8 pike compression)
Finished with 5 x 2 BWW
- Did:
Dips@10k - 8,7,5,3
Pullups: 2 x 6
Rows: 2 x 8 @27.5k
PPP: 2 x 8
Weighted pike and straddle (do more often)
Stretch
Sunday 13/11/11
- heathrow warmup
- core series
- shoulder prehab +ido
- ssc: 3 x 10s bl flat, 3 x 15s tuck fl, 5 x 12s l-sit contraction.
- 2 x 3 pullups
WOD 110425 - Push
Complete four rounds:
2 Cast Wall Walks
3 XR HSPU (subbed in 5 DB Press @12.5k)
2 Cast Wall Walks
5 XR Dips to L-sit ( subbed in 5 dips @ BW+10k)
2 Cast Wall Walks
7 Triple Clap Pushups *
Comments: form on CWW got sloppy by the end.
* - 1st and 2nd round: 9 explosive, 6 standard
- 3rd round: 6 explosive, 9 standard
- 4th round: 15 standard.
- hard weighted pike and straddle
- bridge
- floor slides
- broomstick shoulder thing
- 3 x 6 pullups, 2 x 6 chins with depression and retraction of Shoulder blades.
Tuesday 14/11/11 - Maximal Legs
Today was another example of how we never know what something will be like until we do it. Having slept badly last night, I walked into the gym half dead. I ended having a great session and came out feeling great.
---> moral: just do it.
Anways: today was maximum legs. My intention was to do:
WOD 111107:Perform the following:
3x10 Weighted SLS
3x5 NLC
3x6 Circular Arch-ups
3x60m Backward Sled Sprint
Finish with 60 seconds total aggregate work of a straddle L variation.
But the gym I was at wasnt good enough for that.
So I did:
- heathrow stretch
- shoulder prehab + ido
-wrist series and pressups (1o normal, 10 on finger tips)
- SSC
- 3 x 3 BL flat negative to GH,
- 3 x 3 FL tuck/flat tuck negative to hang
- Squats: warmup. workweight: 3 x 5 @60k. I'm stronger than this but haven't done them in a while.
Comment: doing legs increases your legs flexbility - have to "activate" the muscles.
- Superset: 5 sets of( 8 DB Row @ 27.5k + 8 PPP)
- HeS RLL: 1 x 5 on floor, 2 x on raised 2' platform
- weighted pike and straddle stretch (love these)
- active pike and straddle
- bridge, quads, broomstick, 3 x 15s GH, lunge part of heathrow series.
Great workout!
Just got my new foam roller - excited! Going to start to use that a couple times a week.
Wednesady 16/11/11 - Rings
So really bad sleep last night but got in the gym. This is what I did
- full heathrow warmup with tumbling
- core series
- two ido band works * need to buy stronger bands
- some rings warmup
- 3 sets of (2 MU to 1-2 BL Flat tuck to 1-2 tuck FL)
- forward roll work - I can't keep my false grip so I'm going to try to strengthen it in an inverted hang hold (which you arrive at fro a fwd roll)
- 5 sets of normal finishers.
- some more tumbling work but left pretty soon afterrwards coz i was v tired.
Comments:
- been neglecting L-sit for too long now. Going to add it into my ten minute daily Wall HS Work (which has worked very well!)
- need to remember to tighten more on BL
- diet has been slacking. Been tracking my diet and seem to cheat every second day. Cheats are an important part of a diet but must be controlled so Im measuring it atm - "what you measure you can improve".
So I did:
- heathrow stretch
- shoulder prehab + ido
-wrist series and pressups (1o normal, 10 on finger tips)
- SSC
- 3 x 3 BL flat negative to GH,
- 3 x 3 FL tuck/flat tuck negative to hang
-WOD: 3 rounds of:
- 10 single leg deadilfts (5 per leg)
- 10 Overhead lunges with 10,15,20k on 1st, 2nd and 3rd set.
- 8 Pike compression
Finished with 3 x 10 Hip Extensions
4 rounds of:
6 pullups
8 dips @ BW +10k - surprisingly easy
8 DB Rows @ 30k
7-8 PPP
No stretch
Saturday 19/11/11 - HS day
-Heathrow Warmup (just stretching no tumbling)
- Ido Scap
- Core series: 2 x25s Hollow, 1min arch + reverse plank
- L-sit compression (feet on floor but pushing down with hands) - 5 x 12s.
- HS WOD:
CWW: 4,2,2 form getting slack by end
HeS Press (Pike): 1 x 5 - head on nuclear handbook and pillow.
2 x 5 - head on nuclear handbook + other books and pillow.
Wall HS (38s work, 40s rest): 12 rounds (Time as indicated on Timer)
Finished with 2 x 10 wrist pushups
Brief stretch + shoulder prehab
Comments: Amazing how quickly my HS degrades. Practice CWW in Warmup.
I will now strucutre my log with a week's plan then just edit that as we progress to see things in terms of weeks. I think it will allow me to track my progress better.
So went to see a physio today, an have a "brittle" Infraspinatus muscle, one of four muscles that make up the rotator cuff. I went to see the physio because i have a poor ROM on exercises such as wall extensions (floor for me). She agreed and loosened it up for me.
She has advised me to take a week off upper-body exercise which is a pain but will probably be beneficial in the long term. I definitely feel an instability in my shoulder when Im holding a ring support, holding a HS so Im glad I went to see her. Should hopefully be able to avoid a nasty injury this way.
Even still, I think she is overeacting and I will still perform some upper body work but it will be an active rest week. Having only been training hard for about 4 weeks on the gymnastics, this is earlier than I wanted to do this.
Plan:
- work hard on prehab:
Self myofascial release ball in and after a hot bath
Foam Roller / Lacrosse ball
Stretching AFTER a good rolling session
Actually resting and doing as little as possible
- work hard on stretching particularly pike and straddle. Start a splits progression.
- continue work on HS and L-sit
- remove exercises that hit the rotator cuff hard such as BL +FL. play it by ear.
-continue with core series
- lots of theraband work
Plan:
21/11/11
- foam roller + hockey ball
- heathrow warmup
- 5 mins l-sit
- 5 mins hs - felt dodgy
- core series
-some more stretching
22/11/11
20 mins freestanding hs
splits progression: http://www.unique-bodyweight-exercises.com/splits.html
Any body got any experience with this?
Tomorrow gym? Bent arm work - lay off straight arm for a bit on physio's recommendation
Wednesday 23/11/11
- heathrow warmup (no tumbling)
- wrist series
- shoulder prehab
-lots of theraband work
- core seires
- l-sit work 5 x 12s
- squats building up to 3 x 5@70k
- pullup: 3 x 7, 6+1,4
- dips: 5@BW, 4@BW+7.5k; 8,4 @BW+12.5k - felt a slight twinge in my rotator cuff at this point. no pain now but didnt want to push it too hard.
- weighted pike and straddle
Later on did foam rolling + 10 mins wall hs
Thursday 24/11/11
- Visit to Physio: She was pleased with my progress.
- Splits progression + foam rolling
Friday 25/11/11
- Heathrow warmup (no tumbling)
- core series
- wrist series
- lots of theraband work
- pulley machine shoulder prehab
- splits progression
- WOD 111114:
Complete 3 sets of each:
1 Embedded BL flat tuck + 6 FL Pulls tuck
1 Embedded L-sit + 8 Elevated PPP
Embedded FL tuck + 8 Pike compression
Forgot the BWW
Then did:
2 rounds of:
Pullups: 6+!,5+"
Dips: 6=2, 6+2 @BW+12.5k
Some HeS work.
Sunday 26/11/11
- foam rolling
- theraband work
- splits progression
-20 mins freestanding HS work
As well as completing my 10mins daily HS or freestanding HS work, Im going to start to kick up to a HS whenever I can (away from public eyes of course!). As a child learns to walk, it practices all the time. It's the same for a HS.
Sunday 27/11/11 - HS Day
-Heathrow Warmup (just stretching no tumbling)
- Ido Scap + theraband work
- Core series: 2 x25s Hollow, 1min arch + reverse plank
- L-sit compression (feet on floor but pushing down with hands) - 5 x 12s.
- HS WOD:
CWW: 2x5
HeS Press (Pike): 1 x 5 - head on nuclear handbook and pillow.
2 x 5 - head on nuclear handbook + other books and pillow.
Wall HS (38s work, 40s rest): 8 rounds. Was aiming for 12 here as usual but pulled something in my right posterior shoulder. (Time as indicated on Timer)
Finished with 2 x 10 wrist pushups + 3 x 20s chest stretch
To do later:
GTG L-sit + HS possibly depending on how my shoulder is feeling.
Splits routine.
Monday 28/11/11 - gymnastics lesson
heathrow warmup
core series
l-sit work
wrist series
band work
muscle up: 3 x 1
ssc: bl +fl
negatives bl and fl
couple pullups, front pulls and fl pulls (1 round of this sort of WOD)
Need to retest scc on wednesday
Wednesday 30/11/11
Prehab day. So my left shoulder is playing up.
Why - fill in later.
So i did a lot of prehab today
- heathrow warmup
- ido scap + theraband work
-slizz shoulder
- wrist series
- physio shoulder stability work
- 3 x 10s L-sits on P-bars
- Splits routine
I can feel myself brining my left shoulder forward all the time and im sure that is the cause of the problem. When Im in a BL my left shoulder rolls forward. I need to stretch the muscles that are pulling my shoulder forward
---> lots of chest stretching + slizz stretches + physio work on rotator cuff should do it.