Colibri's Training Log

Sexy Saturday 22/09/2012

Finished a week's worth of work for the first time in ages. Feels good to have a job again. Now if only I could fit the GST work in a bit better. I still manage! Aaaaaah, Saturdays. Shoulders are feeling a little tight, so I'm gonna focus on them more. Taking the day off the prerequisites but who knows, I might get to them still!

Mobility/prehab work -

• Scapular: Shoulder circles x10
  Scapular swings x10
  Scap pushups 3x10
  Scapular dislocations (belt) 3x10
  Scapular wall slides 3x10
  Planche leans (Front, Side, Back) 5 seconds x3
  Wrist novel movements
  Bridge 1x5

Might continue this later..

:twisted:

Manic Monday 24/09/2012

FBE Work:

Pullup: 3x3

Incline pushup: 3x3

Bridge: 5x3

Pistols: 8x3

Did each FBE set in a superset.

All of the FBEs were done at a 30x1 tempo.

The Pre-requisites and mobility will come later on, just back from work.

___________________________________________

I wonder, am I doing enough?

It does feel challenging, and I am struggling somewhat to get the last few PU reps in. I might keep what I'm doing strength wise until maybe another 3-4 weeks. Then I'll retest.

Continued...

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

Mobility tomorrow. A lot of mobility tomorrow.

Tiring Tuesday 25/09/2012

• 
  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
  

___________________________________________

Long day in work today. Hands are scratched, torn and bruised from it, but at least my grip is improving (assembling electrical boards for schools/retail shops/hotels.

Getting in the mobility later..

Also, does anyone have any tips for keeping the lower back in contact with the floor during a hollow hold?

PPS. The prerequisites are getting easier. Must be from the daily practise. Friggin' love it. I'm experiencing my first proper strength gains

Continued..

Mobility/prehab work -

• 
  Scapular: Shoulder circles x10
  Scap pushups 3x10
  Scapular dislocations (belt) FG 2x10, DG 2x10
  Scapular wall slides 3x10
  Planche leans (Front, Side, Back) 5 seconds x3
  

1x10 (done on knees, moderate tempo)

I'm experiencing some sort of grinding feeling in my right side when I do the shoulder wall slides. It was a lot worse but in the last week, it's gotten a lot better. Now feels like a slight click when I lower my arms. Somewhere between the end of my right latissimus dorsi and my external oblique. It could be in a different area altogether but that's where I think I can feel it.

Good rest day of training now. Strength training tomorrow. Reading up on Intensification & Accumulation. Interesting.

[Wednesday 26/09/2012

• 
  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 & Mobility:
  Pullup: 3x3
  Incline pushup: 3x3
  Bridge: 5x3
  Pistols: 8x3
  Dorsal pushups 2x10
  Scapular wall slides 1x10
  Scapular dislocations:
  
  • Front Grip 1x10;
    Dorsal Grip 1x10

Did each FBE set in a superset. The mobility was added in between sets, wherever I could add it in.

All of the FBEs were done at a 30x1 tempo.

___________________________________________

Electrical job finished today, working in Argos for Christmas now. Starting tomorrow. Hopefully I'll be able to keep my FBE work up.

That felt goood!

I think my BAS is getting better..

Thursday 26/09/2012

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

Mobility before bed. Dinner time

I did some mobility not long after my last post:

Written in no particular order or sequence,

• Dorsal Pushups (knees, hands not fully turned in) 1x10'
  Scapular pushups 2x10;
  Scapular wall slides 2x10;
  Planche leans:
  FRONT 1x5 second
  SIDES 1x5 second
  BACK 1x5 second

How is this for a mobility session?

The Friday Feeling 28/9/2012

FBE:

Pullup: 3x3

Incline pushup: 3x3

Bridge: 5x3

Pistols: 8x3

Done before work, all at a 30x1 tempo. BAS increasing alright. Maybe at the end of next week, I'll step it up a bit. Took about 20 minutes, done in supersets. Mobility and prereqs later this evening.

To anyone reading, what are your thoughts?

Sore Sunday 30/09/2012

• 
  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
  

Had some bad food yesterday, don't feel great today. Damn gluten.

Movie Monday 24/09/2012

FBE Work:

Pullup: 3x3

Incline pushup: 3x3

Bridge: 5x3

Pistols: 8x3

Did each FBE set in a superset.

All of the FBEs were done at a 30x1 tempo.

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

anyone see looper yet?

Wednesday 4/10/2012

• 
  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:
  Pullup: 3x3
  Incline pushup: 3x3
  Bridge: 5x3
  Pistols: 8x3
  All of the FBEs were done at a 30x1 tempo. For the pullups, I added a 30 second eccentric on the last rep of each set. My biceps felt like they were trying to escape from my skin
  

___________________________________________

Colibri said:

That Friday Feeling 05/10/2012

• 
  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
  FBE:
  Pullup: 3x3 reps
  Incline pushup: 3x4 reps - last rep had a 10 second eccentric
  Bridge: 3x5 reps
  Pistols: 3x8 reps each leg
  All of the FBEs were done at a 30x1 tempo in a superset. For the pullups, I added a 30 second eccentric on the last rep of each set.
  

Felt fantastic today with my workout, thanks to everyone in the Nutrition forum threads. Little bits of advice here and there helped me formulate something that really helped. Felt strong today for the first time in a long time

Stronger Saturday 6/10/2012

• 
  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
  

Love the nutrition change. Can see changes already! I need to do more mobility again. Maybe 10-20mins before bed each night.

Could do 10 chinups consecutively this morning, 1-2 sec concentric & eccentric. This is a big thing for me!

Today was an off day/a change from my scheduled workouts and nutrition. Had peanut butter ice cream, win. Got a LOT to do tonight so instead of my planned post/pre/intra workout nutrition, I'm just eating enough protein and carbs to suit my needs.

Got in a different type of workout though, a change again from the Gymnastic Strength Training™:

• 5 (30x1 tempo) x Pullups
  5 TV deadlifts (it's an old Sony TV, fairly heavy - more fuckarounditis than anything really)
  5 (30x1 tempo) x Chinups
  5 Pseudo Planche Pushups
  3 full ROM pistols on each leg
  5 (30x1 tempo) x Neutral grip chins
  5 Pseudo Planche Pushups
  5 dips (was testing my clavicles, still hurt when I do them)
  

Amazing. I feel so much stronger than before and I'm only 3 weeks into my GST training. My forearms showed me new veins I have never seen before after the PPPs

LOL

Multivitamin Monday 15/10/2012

• 
  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
  FBE:
  Pullup: 1 x 4 reps - last rep had a 30 second eccentric
  Diamond pushup: 1 x 4 reps - last rep had a 10 second eccentric
  Bridge: 2 x 10 seconds
  Pistols: 1 x 8 reps each leg, 2021 tempo
  3 rounds of the above ^
  All of the FBEs were done in a superset.
  

Back to it again after an absolutely hectic week with work and shopping for my girlfriend's 21st on Saturday Nutrition was fine except for yesterday, but I am already back eating how I should! Bought multivitamins and vitamin D too, having one of each every day.

Again, an absolutely HECTIC week. Got as much in as I could.

When I post from now on, automatically presume the prereqs are being done

Warmup - Prereqs, Wing Chun punching drills, shoulder wall slides, lat activation work

3 pullups 3020 tempo w/, last rep 30sec eccentric (Added 5kg in a backpack for this)

3 dips 2010 tempo

8 assisted pistols each leg (thigh parallel to floor) 2020 tempo

x 3

Pullups were hopefully all trademarked "perfect pullups". Lat activation, shoulder retraction, back arch, etc. I can tell now that I am weak