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Started by Colibri, October 17, 2011 · 96 Replies · 4,771 Views
hey buddy, good to see you're coming along well. I also agree its important to get the basics nailed - build a foundation etc. Just remember to work and try to get strong at dips and pullups will help a lot. Ultimately be patient and push to the brink of overtraining but not over.
Looking forward to seeing your progress and nice to see another person from GB on GB!
Vincearoo said:Tanstaafl, where did you find that post of slizzardman's? There's one right on the main page right now of basic strength that where is saying to do it 3x a week. One person asked if 1x a week is enough and he said 3x is optimal, but 2x would probably be enough.
Hey, sorry about the late reply. Here is the original slizzardman pull up thread I got that from.
viewtopic.php?f=13&t=2719&p=17839&hilit=close+grip#p17839
I believe he is making a distinction between doing your own programming vs. doing the WOD's. If doing the WOD's I believe he recommends just doing a submaximal set of pulls in your warmup and/or doing this routine x1 a week so as to not overtrain.
Colibri said:How is this for my SSC? I'm glad I didn't include the FSP static work and focused on the prerequisites. The prerequisites killed me
my arms felt non existant after the chin grips, my core killed me after the planks and the PB support really put OOMPH into my shoulders
I think I'm gonna scale the FBE work to 3 sets of 5, because I can see the prerequisite work taking up most of my energy. I couldn't manage another rep of the inverted pullups!
Sorry for losing track here. You should not be wrecked after your Pre-req WARMUP. It is exactly that. That is not to say it will not be hard at first and take some time getting used to. Slizzardman has talked about doing 1 round for a week, then adding round 2, etc. Also taking breaks between rounds, until you are eventually just going back to back to back. Now, doing your own programming, you can obviously make this harder than a warmup if you want, just know you will have to drop some intensity/volume from the rest of your WO.
As far as FSP before getting the pre-reqs down, I believe the consensus is if you have already been working the FSP's for a while and have decent progress on them, you can continue. But personally if you're not doing adv. tuck PL, or flat tuck levers I would just hit the pre-reqs only.
The FBE you can start anywhere from 3x3 to 5x5, so if you're doing a SSC you want something hard, but doable so by the end it should be fairly easy for a few weeks before moving on.
IRT said:hey buddy, good to see you're coming along well. I also agree its important to get the basics nailed - build a foundation etc. Just remember to work and try to get strong at dips and pullups will help a lot. Ultimately be patient and push to the brink of overtraining but not over.Looking forward to seeing your progress and nice to see another person from GB on GB!
Thanks IRT! Working along nicely now! I'll follow your log too 
TANSTAAFL said:Vincearoo said:Tanstaafl, where did you find that post of slizzardman's? There's one right on the main page right now of basic strength that where is saying to do it 3x a week. One person asked if 1x a week is enough and he said 3x is optimal, but 2x would probably be enough.Hey, sorry about the late reply. Here is the original slizzardman pull up thread I got that from.
http://gymnasticbodies.com/forum/viewto ... rip#p17839
I believe he is making a distinction between doing your own programming vs. doing the WOD's. If doing the WOD's I believe he recommends just doing a submaximal set of pulls in your warmup and/or doing this routine x1 a week so as to not overtrain.
Colibri said:How is this for my SSC? I'm glad I didn't include the FSP static work and focused on the prerequisites. The prerequisites killed me
I think I'm gonna scale the FBE work to 3 sets of 5, because I can see the prerequisite work taking up most of my energy. I couldn't manage another rep of the inverted pullups!
Sorry for losing track here. You should not be wrecked after your Pre-req WARMUP. It is exactly that. That is not to say it will not be hard at first and take some time getting used to. Slizzardman has talked about doing 1 round for a week, then adding round 2, etc. Also taking breaks between rounds, until you are eventually just going back to back to back. Now, doing your own programming, you can obviously make this harder than a warmup if you want, just know you will have to drop some intensity/volume from the rest of your WO.
As far as FSP before getting the pre-reqs down, I believe the consensus is if you have already been working the FSP's for a while and have decent progress on them, you can continue. But personally if you're not doing adv. tuck PL, or flat tuck levers I would just hit the pre-reqs only.
The FBE you can start anywhere from 3x3 to 5x5, so if you're doing a SSC you want something hard, but doable so by the end it should be fairly easy for a few weeks before moving on.
Aha, I get you now, all is sorted! I'm ditching the routine for now because I'm doing a basic prereq SSC I'll get back to stuff in 6 weeks once it's over! Thanks for checking out my log buddy!
10/11/2011 - Thursday
Warmup:
Molding Mobility, no wrist prehab (doing some tonight in Wing Chun)
FSP Prerequisite holds:
Plank:2x25s, 1x15s = 65sec total
Reverse plank: 2x28s = 56sec total
Hollow hold: 3x13s, 1x10s, 1x3s (had to stop at one point because my lower back was arching too much) = 52sec total
Arch hold: 3x20s = 60sec total
PB support: 3x17s, 1x10s = 61sec total
Chin dead hang: 3x20s = 60sec total
FBE work:
Pullup negatives : 3x3 reps
Box HeSPU: 3x3 - form check - form is poor!
Must fix it :
My hips aren't piked, not at a 90 degree angle. I'll get a friend to help me correct this next time I'm doing these.
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:twisted:
I'm trying not to arch my lower back but there's a small hollow in it when I do the hollow holds. Any tips? It affects my core but it feels like my lower back is under weird pressure :!:
6-rRmYSDTYM
Colibri said:6-rRmYSDTYM
Those look pretty good to me, but by no means do I have a qualified eye to know what to look for. For the Rev. Plank focus on pushing out through the shoulders/pushing the chest up. For the Hollow, can't really tell w/ the shirt, but you want only the small of your back touching and pressing into the ground, no other parts touching. I would definitely post it in the digital coaching section as well if you haven't already. Blairbob and Mr. Brady usually respond very quickly and thoroughly.
Also I forgot to mention before, remember you are working toward 3x60s for the pre-reqs. The regular FSP's you would work for 1x60s.
TANSTAAFL said:Colibri said:6-rRmYSDTYMThose look pretty good to me, but by no means do I have a qualified eye to know what to look for. For the Rev. Plank focus on pushing out through the shoulders/pushing the chest up. For the Hollow, can't really tell w/ the shirt, but you want only the small of your back touching and pressing into the ground, no other parts touching. I would definitely post it in the digital coaching section as well if you haven't already. Blairbob and Mr. Brady usually respond very quickly and thoroughly.
Also I forgot to mention before, remember you are working toward 3x60s for the pre-reqs. The regular FSP's you would work for 1x60s.
Thanks for the advice buddy, will think of it tomorrow morning
As for the hollow, only the small? 
oops, ah crap! That's gonna hurt 
lol
The prereqs 3x60s I'm aware of, thanks pal
Other parts of the back can touch the ground, too, as long as the lower back is glued into the ground. What you described is more of an exaggerated hollow used in hollow rocks.
Your rev plank looks very nice. I think you could try to hollow your body more in the normal plank - protract the scapula a bit.
Uzeeh said:Other parts of the back can touch the ground, too, as long as the lower back is glued into the ground. What you described is more of an exaggerated hollow used in hollow rocks.Your rev plank looks very nice. I think you could try to hollow your body more in the normal plank - protract the scapula a bit.
PHEW! I was thinking that I would have to test my max for that again and start afresh 
I'll try to keep it locked down now as much as possible
Thanks for the help man! I'll work on the hollow, and hollowing my plank too. I'll upload another tomorrow
Uzeeh said:Other parts of the back can touch the ground, too, as long as the lower back is glued into the ground. What you described is more of an exaggerated hollow used in hollow rocks.
Thanks for that as well. That might make things easier for me as well.
TANSTAAFL said:Colibri said:6-rRmYSDTYMThose look pretty good to me, but by no means do I have a qualified eye to know what to look for. For the Rev. Plank focus on pushing out through the shoulders/pushing the chest up. For the Hollow, can't really tell w/ the shirt, but you want only the small of your back touching and pressing into the ground, no other parts touching. I would definitely post it in the digital coaching section as well if you haven't already. Blairbob and Mr. Brady usually respond very quickly and thoroughly.
Also I forgot to mention before, remember you are working toward 3x60s for the pre-reqs. The regular FSP's you would work for 1x60s.
I agree with TANSTAAFL. Your rev plank looks great. Very solid.
The hollow position I think you should try to point the toes away from you, that will also make the legs stiffer (I think you don´t lock the knees)
Thanks guys, means alot
11/11/2011 - Friday
Warmup:
Molding Mobility, wrist prehab
FSP Prerequisite holds:
Plank:2x25s, 1x15s = 65sec total
Reverse plank: 2x28s = 56sec total
Hollow hold: 3x13s, 1x10s, 1x3s (had to stop at one point because my lower back was arching too much) = 52sec total
Arch hold: 3x20s = 60sec total
PB support: 3x17s, 1x10s = 61sec total
Chin dead hang: 3x20s = 60sec total
FBE work:
Curl (inverted pullup): 3x3 reps
Dips: 3x3
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:twisted:
Happy that the hollow hold back problem is fixed - my legs were too low! All sorted now Got the inverted pullup too, completely perpendicular to the ground (but with a tuck)
_5D5YqqWA-w
14/11/2011 - Monday
Warmup:
Molding Mobility, wrist prehab, scapular pushups - 3x5
FSP Prerequisite holds:
Plank:2x25s, 1x15s = 65sec total
Reverse plank: 2x28s = 56sec total
Hollow hold: 4x13 = 52sec total
Arch hold: 3x20s = 60sec total
PB support: 3x17s, 1x10s = 61sec total
Chin dead hang: 3x20s = 60sec total
FBE work:
Diamond pushups: 3x3 reps
Towel rows: 3x3
Ends with 5 minutes of HS work.
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:twisted:
Everything is falling into place - I see how each prerequisite is good for each part of my body and the forms are nearly corrected. The towel rows killed me today, it was awesome
The only thing that I hated today was the HS work. In total, I did 3 SLOPPY handstands with crap form and 3 headstands. I'm terrified to go straight to a stomach-to-wall because once my hands get within 4 inches close to the wall, my legs feel like they're toppling over and I have to bail out! Need to work on rolling out methinks.
I think placing HS at the end of the routine could many times discourage yourself.
I have read because of the balance, control, and power needed it sould be placed at the beginning of the routine when the NCS is fresh.
I did not know that Brutus, thanks!
15/11/2011 - Tuesday
Warmup:
Molding Mobility, wrist prehab, scapular pushups - 5x3
FSP Prerequisite holds:
Plank:2x25s, 1x15s = 65sec total
Reverse plank: 2x28s = 56sec total
Hollow hold: 4x13 = 52sec total
Arch hold: 3x20s = 60sec total
PB support: 3x17s, 1x10s = 61sec total
Chin dead hang: 3x20s = 60sec total
FBE work:
Chair dips: 3x3 reps
Inverted PU (I found out how to do these properly with my pullup bar! Hint: pike;) : 3x3
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:twisted:
Had a Rocky playlist on Youtube this morning for motivation! Was a good workout. Nothing amazingly hard, but definitely challenging somewhat I think I'm getting used to the overload? Doesn't matter either way. I feel more agile with all the mobility exercises and feel stronger with the FBE work!
Rest day tomorrow. That's the most challenging part
22/11/2011 - Tuesday
Warmup:
Molding Mobility, wrist prehab, scapular pushups - 5x3
FSP Prerequisite holds:
Plank:2x25s, 1x15s = 65sec total
Reverse plank: 2x28s = 56sec total
Hollow hold: 4x13 = 52sec total
Arch hold: 3x20s = 60sec total
PB support: 3x17s, 1x10s = 61sec total
Chin dead hang: 3x20s = 60sec total
FBE work:
Chair dips: 3x3 reps
Inverted PU: 3x3
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:twisted:
The last two WO days didn't happen because well, I got a job! Finding the time and settling in was demanding but now I know my hours so I should be able to work out properly again!
About today's WO, I feel it went well. Definitely have more grip and core strength! It was a nice break
Did you ever do in your WODs wrist pushups?
I am trying to include them in mine because I need to stregthen them a lot. I am actually really doing kneeled on the floor
Back at this. For anyone who wants an explanation, read my story here : http://strengthinthekeyoflife.blogspot.ie/2012/09/10-months-of-screwing-around-but-lot.html
Good thing I gained a lot of knowledge. I'm annoyed at myself for leaving the GST method behind in the first place. I'm back though!
Tuesday 17/09/2012
Mobility work - shoulder circles, scapular pushups 1x10, scapular dislocations (belt) 1x10, scapular wall slides 1x10, wrist prehab novel movements, scapular protraction/retrations, interal & external rotations, 2x5 planche leans (hand adjusting)
Prerequisites:
Plank: 32s, 32s
Reverse Plank: 35s, 35s,
Arch/superman hold: 16, 16, 16, 16
Hollow hold: 10s, 10s, 10s, 10s, 10s, 10s
Chin hollow hang: 32s, 32s
PB supportL 32s, 32s
FBE Work
Pullup: 3x3
Incline pushup: 3x3
Bridge: 5, 5
OAP negative: (towel assist) 3, 3
Pistols: 8, 8, 8
Did each FBE set in a superset.
All of the FBEs were done at a 30x1 tempo. Challenging enough!
Tuesday 18/09/2012
Mobility work - shoulder circles, scapular pushups 1x10, scapular dislocations (belt) 1x10, scapular wall slides 1x10, interal & external rotations
Prerequisites:
Plank: 32s, 32s
Reverse Plank: 35s, 35s,
Arch/superman hold: 16, 16, 16, 16
Hollow hold: 10s, 10s, 10s, 10s, 10s, 10s
Chin hollow hang: 32s, 32s
PB support: 32s, 32s
Didn't get in a lot of time today to do FBEs but I'll do so tomorrow. Got the pre-requisites in, which is what I am focusing on the most!
wednesday 19/09/2012
Mobility work - shoulder circles, scapular pushups 1x10, scapular dislocations (belt) 1x10, scapular wall slides 1x10, wrist prehab novel movements, scapular protraction/retrations, interal & external rotations, 2x5 planche leans (hand adjusting)
Prerequisites:
Plank: 32s, 32s
Reverse Plank: 35s, 35s,
Arch/superman hold: 16, 16, 16, 16
Hollow hold: 10s, 10s, 10s, 10s, 10s, 10s
Chin hollow hang: 32s, 32s
PB supportL 32s, 32s
FBE Work
Pullup: 3x3
Incline pushup: 3x3
Bridge: 5, 5
Pistols: 8, 8, 8
Did each FBE set in a superset.
All of the FBEs were done at a 30x1 tempo.
Thursday 20/09/2012
Mobility/prehab work -
Prerequisites:
Plank: 32s, 32s
Reverse Plank: 35s, 35s,
Arch/superman hold: 16, 16, 16, 16
Hollow hold: 10s, 10s, 10s, 10s, 10s, 10s
Chin hollow hang: 32s, 32s
PB supportL 32s, 32s
I've taped my pre-requisite holds, if you'd like to help with the form : http://www.gymnasticbodies.com/forum/viewtopic.php?f=7&t=9855
SLQ6u5uDcg0
Thank you
The Friday Feeling 21/09/2012
Mobility/prehab work -
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To anyone who is reading this, is 3 sets of 3 reps enough (in my push and pull) for strength gains? I am finding it challenging, especially with the tempo.