Lighter/shorter day today. I was feeling a little burnt out (both mind and body) so I wanted to get in an out and not kill myself; just did some swinging around for technique work and bounced some tramp. I did the sequences on high bar first in my workout, and what do you know, I had some good energy for the dismounts. Next week might be a low volume week.
HB:
- Warmup
- Kovacs – real good day, things felt on, caught 2/3
- Dbl-lay 2/1 (onto mats in pit) – real good setup and twist…much easier than working as hard as I can
- Yamawaki - first day of really trying to catch on these, caught 2…I can start playing with it now making it look good
- Jams (low bar)
- PB: straight-straights (3, 2, 2, 1)
- HSPU (12 x 2, bw) – first set close grip, second set wide grip
- Pullups (12 x 2, bw) – first set close grip, second set wide grip
- Dips (40), pike press, HS hold (20sec)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2.25hrs
Had a really good day today; had great energy and my body felt pretty good (still a little fatigued). High bar was great. The kovacs were quick and easy, the double-doubles were the best they’ve been in a long time, and I caught some Yamawaki’s…that’s one of those ‘style’ skills that if done well, people will notice. Strength also felt pretty good. I am getting a progressively longer pause on the unspotted malteses…a hold is just around the corner.
I was thinking about what is the difference between good and great (from the Dave Tate Scale of Goodness). From a general view, it’s easy to see the difference between two athletes, one who is good and one who is great. The great one does things better, easier, faster, whatever. But with regards to their training and time in the gym, the difference per turn (or set, rep, etc) could be so minute that it’s nearly immeasurable. What’s the point? Have a little more focus and try just a little more on everything you do.
Strength:
- SR: [kip L, planche (5sec), back kip L, pike press, hollow support hold (20sec)] (x 2)
- SR: [kip L, straddle planche (5sec), back kip L, pike press, muscle up L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [muscle up L, pike press, handstand hold (20sec), hollow support hold (20sec)] (x 2)
- SR: [invert (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -25#)
- 2DB squats (20 x 3, 50# DBs)
- 2DB complex (hang clean-push press, BO rows, SLDL) (5 each x 3, 50# DBs)
- HSPU (12 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (26 x 2, 30# DBs)
- Rope climb (1 x 2) – 12 steps on first climb, 11 steps on second
- Leg lifts (15 x 2)
- Dips (50), pike press, HS hold (20sec)
- Horizontal pullups (10 x 2)
- HS hold (100sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Uh, yeah. It was a long workout today. Around last Wednesday I decided this Sunday would be a day off, and I move the treadmill stuff to today instead of tomorrow, so that extended it a little. One of the guys I hadn’t seen in a while showed up and worked in with me. I would have blown through everything, but he was (maybe purposely) delaying things with some chitchat. Still, it was good to see him. Still, everything felt easier today though, compared to Wednesday which was a similar day. That last interval at 9.5mph on the treadmill got the lungs going too…it felt good.
HB:
- Warmup
- Kovacs – pretty good day on these (caught 2/4 – launched the last one)
- Dbl quast timers
- 10 skill GPP sequence (skill values, in sequence = B, B, C x 2, C x 2, A, B, A, C)
- Jam work (low bar) – good progress, jamming from handstand now
SR:
- Lockarms (back)
- Inlocate x 2, lockarm (front)
- Front uprise
- HS hold (130sec)
- Shoulder prehab
Workout time: 2hrs
Had a pretty good day yesterday; good energy and my body felt good (probably due to the day off). High bar was really good and it felt nice to launch one of the kovacs really high (caught that one too)…just like the old days. Made progress on other things – small steps but progress nonetheless.
Strength:
- SR: [kip L, planche (5sec), back kip L, pike press, muscle up L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [kip L, planche (5sec), back kip L, pike press, cross (1sec)] (x 2)
- SR: [back kip L, pike press, handstand hold (20sec), wide hollow support hold (20sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -22.5#)
- Front squats (10 x 3, 125#)
- BB complex (hang clean-push press, BO rows, SLDL) (7 each x 3, 95# DBs)
- HSPU (13 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (30 x 2, 30# DBs)
- Rope climb (1 x 2) – 12 steps
- Leg lifts (15 x 2)
- Dips (45), HS hold (20sec)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
Heading into workout, I felt pretty unmotivated, lacking sleep, and CNS-fatigued. I also knew that this just wasn’t one of those days where I get to the gym and am tired, but start to warmup and things get better. Nope. Things never really got better. Everything was a struggle, somewhat strength-wise, but mostly in terms of motivation. I managed to increase the intensity of some things, or throw in more reps so that was a positive I guess. I should probably throw in some lower volume days soon.
One thing that has definitely helped me over the past two years or so (especially the last year), is listening intently to my body and mind and realizing the difference between different forms of fatigue. So far, the different types of fatigue I have differentiated (I think) are CNS-fatigue, lack of sleep, nutritional, and just good old ‘worked’ from a good workout. This has helped in being able to train by instinct, where I just kinda know what to and what not to do, or when to up- or down-regulate some aspect of my training and recovery. It’s amazing what the body will tell you if you listen closely.
HB:
- Warmup
- Kovacs – another really good day, only caught 2/6, but I was playing around with getting a little more height and because they are more consistently catchable; for the 2 I caught, I launched a triple timer into the pit…damn those feel good
- Dbl-lay 2/1 (into pit) – another really good day on these two, starting to get some good mechanics down
- Stalder fulls
- PB: straight-straights (3, 3, 2)
- HSPU (13 x 2, bw) – first set close grip, second set wide grip
- Pullups (13 x 2, bw) – first set close grip, second set wide grip
- Dips (45), pike press, HS hold (20sec)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2.25hrs
Really good workout today. It may have been due to a shorter workout yesterday or a full 8 hours of sleep. I had tons of energy on high bar; everything felt really easy and strong/quick. Strength also felt real good; I can definitely see week-to-week improvements in pretty much everything…which makes me wonder what I should do for July (considering I’ve been doing month-long programs). Hmm, something to think about. The supplemental strength stuff (straight-straights on thru the end) is becoming pretty easy, despite the fact that I’m increasing density or reps; I guess it’s more of a work capacity workout now than general strength workout…which I’m pretty happy about.
Strength:
- SR: [kip L, planche (5sec), back kip L, pike press, muscle up L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [kip L, planche (5sec), back kip L, straddle press, cross (1sec)] (x 2)
- SR: [back kip L, pike press, handstand hold (20sec), wide hollow support hold (20sec)] (x 2)
- SR: [invert (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -22.5#)
- Front squats (10 x 3, 125#)
- BB complex (hang clean-push press, BO rows, SLDL, shrugs) (8 each x 3, 95#)
- BB suitcase DLs (5 x 1 each side, 95#)
- HSPU (13 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (20 x 2, 35# DBs)
- Rope climb (1 x 2) – 10 steps on the first, 11 on the second
- Leg lifts (12 x 2, 5# ankle weights)
- Dips (50), HS hold (20sec)
- Horizontal pullups (12 x 2)
- HS hold (98sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 2.2hrs
Pretty good workout today, actually really good. I was motivated to get in the gym today, so I guess I must have mentally recovered from the past few days. Everything felt good and strong again; increased weight or reps or whatever here and there. Of note, I made a rope climb using only 10 hand placements (though quite a stretch)…that felt good.
I was testing out my knee with the suitcase deadlifts, so I only did one set. Focusing on gymnastics stuff definitely makes it hard to not do the heavy stuff, if nothing else for the ego. I guess I was inspired by a passage in a book I’ve been reading, First In by Gary C. Schroen:
“That morning we had helped sort and stack their gear for tonight’s move and I had tried to pick up one of the canvas kit bags. I think I got it about an inch off the ground and gave up. It must have weighed almost two hundred pounds. The young Afghans loading the truck were straining to move these same bags, resorting to three men to a bag. At one point, one of the Special Forces soldiers walked over to two young Afghans trying to lift a bag. He casually grabbed the bag with one hand, lifted it up, and swung it around onto his bag with one easy movement. He shrugged twice to shift the bag farther up, then walked toward the waiting trucks. The two young Afghans—and I—stood with our mouths open looking at the soldier, who betrayed no strain as he moved.”
- HS hold (120sec)
- Plank holds
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1.1hrs
Had a good day off today (I guess that’s what I’ll call it). The run felt easier than last week, even though I increased the intensity…it didn’t feel like I got kicked in the chest or I had a whole in my lung at the end. The incline walking felt good too, and definitely used some different muscles. So, I got in, got out…er, maybe not quite in and out, but it was relatively quick. And I didn’t do any gymnastics…er, okay, 2 handstands, but that’s it.
HB:
- Warmup
- Kovacs – kinda dead today, good taps and swing though, no catches
- Kohlman – playing around with these, real good action…promising
- Dbl quast timers
- 10 skill GPP sequence (skill values, in sequence = B, B, C x 2, C x 2, A, B, A, A)
- Jam work (low bar)
SR:
- Lockarms (back)
- Inlocate x 2, lockarm (front)
- Front uprise
- HS hold (90sec)
- Shoulder prehab
Workout time: 2hrs
I was kinda dead yesterday at workout, which may have been from the run yesterday or just being in the gym too much lately. Still, I got some stuff done, made some progress, and took something away.
Strength:
- SR: kip maltese (attempt, no spot) (4)
- SR: maltese (ring belt) (4sec x 7, -15#)
- SR: cross pull (ring belt) (1 x 3, -15#)
- SR: cross pull (high, ring belt) (4 x 2, -15#)
- SR: cross hold (8sec x 3, bw)
- SR: back lever bouncing thinga-ma-jiggies (10 x 2)
- PB: straight-straights (3, 3 (2), 2, 2)
- Maltese DB press (5 w/ 2sec pause, 30# each)
- BB bench (shoulder width) (5 x 2, 170#; 5 x 2, 165#, 20 x 1; 135#)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
I was a little tired heading into workout this morning. Consequently, the kip maltese attempts were struggling. Everything else felt alright, not great, but good enough. On some days when I workout in the morning (around 6AM), I have a jittery feeling in the beginning; not like a good jittery, but almost an uncomfortable, anxious jittery feeling, kinda like being artificially or forcibly awake. It dawned on me this morning that, while I realize this feeling, I haven’t attempted to correlate it with anything. After thinking about it though, I’d like to see if it has any relation to how well recovered (or unrecovered for that matter) I am and also to the quality of the workout.
Strength:
- SR: maltese (spotted) (5sec x 2) – definitely hurt left lower ab
- SR: [cross pull (spotted) (1), cross hold (5sec)] (x 5)
- SR: cross hold (5sec x 5, bw)
- PB: pike press (6 x 4)
- Maltese DB press (5 w/ 1sec pause, 30# each)
- BB bench (shoulder width) (5 x 4, 155#; 10 x 2; 135#)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.75hrs
Ice: left lower ab
I’ve been a little MIA the past few days due to a strained lower ab muscle (I hope). I started feeling it about two weeks ago, but it was really mild. I could feel it more and more during Tuesday of this week, and then just doing light stuff throughout the day. Considering that, and the fact that my body could use a little break, I think it’s time to ease up a little. I tried to swing high bar yesterday, but it was hurting even just warming up. It was bearable, but not know what exactly it is (sports hernia, muscle strain, etc.), I don’t want to push it.
So, I’ll be modifying my workouts and daily activity for a week or so to see if I can heal it up. That will be hard, mentally that is. I was testing out what I could do with it yesterday; I found out that pretty much any plank-like stuff is a no go…the malteses were really pulling. The DB maltese presses and bench were alright and only pulled a little; it’s amazing how much you use your abs during benching. Anything with my body either pretty vertical is good to go and doesn’t strain my ab. Looks like my workouts will consist of a lot of cross stuff and push-pull stuff. I should also modify things I do throughout the day. I normally try to be as active as possible (squats and pushups for breakfast, stairs during the day, walking/riding a lot), but I guess a week off or so might not kill me. After workout yesterday, I sat in my office with and ice bag shoved half-way down my pants. Although I was a little concerned about someone walking in, icing felt good and seemed to ease the pain for the rest of the day…it didn’t hurt doing little activities as in earlier in the week.
I was going to go to the gym early on Wednesday morning. But, as my ab was hurting more and more on Tuesday, that workout didn’t happen. Initially, I was going to modify my workout with no legs stuff, then I was going to head in later in the day, then I was going to head in later and go lighter, and then it turned into ‘it’s not even worth it’. I decided I shouldn’t even try to go in when I realized I was completely burnt out, mind and body. My eyes were half-closed for most of the day, I had not energy or motivation, and I had to take a nap…something that just doesn’t happen. That’s what happens when my body knows I have a holiday or vacation; it just shuts down completely. Needless to say, my 4th of July was pretty uneventful.
So I tried to do a lighter workout today. I suppose it wasn’t too heavy, but I guess it wasn’t light either. It did have a good bit of volume though…somehow I spent 2 hours in there. I tried to do things that wouldn’t strain my lower ab, so I was testing it out too, seeing what I could and couldn’t do. Everything I did today was alright, aside from a little strain here and there; nothing like malteses on Friday though. I figured out that it hurts with abdominal hollowing (i.e., the classic vacuum pose) and with leg adduction. For a while now, I’ve been alternating between push and pull exercises (agonist-antagonist muscle groups) when I have them in the workout. Today, though, I did straight set of HSPUs and pullups/chinups, which definitely worked me.
Strength:
- SR: cross pull (ring belt) (1 x 2 (attempts), -10#; 1 x 4 (made 3), -15#)
- SR: cross pull (high, ring belt) (4 x 2, -15#)
- SR: cross hold (3sec x 3, 6# weight vest; 5sec x 3, bw)
- PB: pike press (7 x 4)
- Maltese DB press (5 w/ 2sec pause, 30# each)
- BB bench (shoulder width) (5 x 2, 165#; 5 x 2, 155#, 10 x 1; 145#)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.75hrs
Ice: left lower ab
Had a good workout yesterday morning. I switched things up to accommodate my ab strain (which is doing well) and focused on cross stuff. Everything felt good and this strength has definitely improved over the past few months, even without really focusing on it. I felt my ab when benching, but nothing really other than that.
Strength:
- SR: [muscle up, L, straddle planche (6sec), muscle up, L, pike press, muscle up, L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [muscle up x 6, hollow support hold] (x 2, 8# weight vest)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -22.5#)
- HSPU (10 x 5)
- Pullups (10 x 3), Chinups (10 x 2)
- Dips (55), HS hold (30sec)
- Horizontal pullups (12 x 2)
- HS hold (95sec)
- Shoulder prehab
Workout time: 1.75hrs
Ice: left lower ab
Pretty good workout this morning, although slightly tired/fatigued from yesterday. I have lowered the intensity a little to accommodate healing up my ab strain, and substituted in some volume work which is definitely a change of pace. Grabbed a quick shower, headed up to work, and devoured a giant bowl of oatmeal…yum.
HB:
- Warmup
- Quasts
- Rylbalko to mixed
- Full spin work (floor bar)
Strength:
- PB: 1 arm straddle presses (1 x 5 each arm, assisted with knuckles of other arm)
- 1 arm HS holds (10sec x 3 each, 1 finger assist on left arm)
- Shoulder prehab
Workout time: 1. 5hrs
Ice: left groin
Light swing workout today, just to test out my ab strain. I kinda felt it in my groin now, which was somewhat frustrating. It’s gotten a little better since last week…maybe just needs a little more time. The 1 arm press is something I’ve wanted to get for a while – just for the cool-factor - but haven’t devoted sufficient time to. I can hold a solid 1 arm handstand with my right arm, so that’s a good start.
HB:
- Warmup
- Kovacs – swing felt good, caught 2/3 (testing the first one out after not swinging for a week)
- Kohlman – just did 1 to see where it is again, good flip and twist, good distance to catch
- Quasts
Strength:
- SR: [cross pull (spotted) (1), cross hold (3sec)] (x 5) – real light spot = real hard pull
- SR: maltese (spotted) (5sec x 2) – little heavier spot than usual…ab felt good though
- SR: cross hold (5sec x 5, bw)
- PB: straight-straights (2 x 4)
- Maltese DB press (5 w/ 2sec pause, 30# each)
- BB bench (shoulder width) (6 x 2, 165#; 7 x 2, 155#; 12 x 1; 145#)
- HS hold (100sec)
- Shoulder prehab
Workout time: 2.1hrs
Ice: left groin
Had a real good workout today. I only stayed on high bar for about half an hour, not wanting to re-strain the ab/groin thing anymore, but got a good bit done. The swing felt good on everything; kovacs were really good and easy; the kholman felt smooth; quasts were good and quick. Strength was real good today…I felt stronger than usual for some reason, but I can’t attribute it to anything. Great Friday workout…nice shot of energy in the middle of the day.
Strength:
- SR: [muscle up, L, planche (5sec), L, pike press, L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [muscle up x 6, hollow support hold] (x 2, 9.5# weight vest)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -22.5#)
- 2 DB lunges (30 x 2, 20# DBs) – testing out the ab/groin…felt fine
- Single-leg deadlifts (15 x 2 each, 30#) – testing out the ab/groin…felt fine
- HSPU (10 x 5) - 90sec rest (shorter than last few times)
- Pullups (10 x 4), Chinups (10 x 1) – 105sec rest (shorter than last few times)
- Dips (55), HS hold (30sec)
- Horizontal pullups (10 x 3)
- HS hold (100sec)
- Shoulder prehab
Workout time: 2hrs
Ice: left lower ab/groin
Had a good workout today, though I was quite tired and fatigued from yesterday. My right shoulder also felt a little racked, which is probably due to benching yesterday; tomorrow’s rest will be good for the shoulder, I’ll throw in some extra prehab in there too and it should be good in couple days. The ab/groin thing felt fine on the leg stuff, so hopefully next time I can include more usual stuff.
Strength:
- PB: 1 arm straddle presses (1 x 5 each arm, knuckle assist)
- PB: 1 arm straddle L (6sec x 2 each arm, 1 finger assist)
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)
- Horizontal pullups (10 x 3)
- Back extensions (10 x 3)
- Reverse flies, lateral raise SS (10 each x 3, 5# DBs)
- Shoulder prehab
- HS hold (120sec)
Workout time: 1.1hrs
Just a light rehab day today with some 1 arm stuff thrown in. The rehab felt good, and stretched out real well to normalize my posture a little. Somehow I spent 1.1hrs in there…I don’t know how because I don’t dilly–dally around.
I’ve been thinking about my other strength workouts and what to do in terms of progression. Up until now, I was focused on creating a solid base with a good bit of endurance on everything. But now, increasing endurance won’t yield much and won’t get me to where I want to go. So, rather than adding volume or increasing hold times beyond what I am currently doing, I think I have to focus on increasing the intensity.
HB:
- Warmup
- Kovacs – swing felt good, little off on catch, caught 1 of 4
- Kohlman – these felt good, distance is right on, though I’m not getting the twist all the way around
- Dbl quast timers – got my hand on on about 3 of 4, started balking on a few…boo
- Jam work – first day taking these to the high bar from giants; made a bunch
SR:
- Break in grips
- Lockarms (back)
- Reverse flies, lateral raise SS (10 each x 2, 5# DBs)
- HS hold (120sec)
- Shoulder prehab
Workout time: 2hrs
Workout felt really good today…probably because my body felt really good…which is probably from not doing in the gym yesterday. High bar is starting to come together. For a while there is seemed like skill progression was kinda stagnant, but I think I’m breaking that plateau now just by playing around.
Strength:
- SR: cross pull (ring belt) (1 x 3, -12.5#; 1 x 3, -15#)
- SR: high cross pull (ring belt) (5 x 2, -15#)
- SR: cross hold (3sec x 3, 6# weight vest; 6sec x 3, bw)
- PB: straight-straight (3 x 2)
- PB: pike press (8 x 2)
- Maltese DB press (4 w/ 1sec pause, 35# each)
- BB bench (shoulder width) (6 x 2, 165#; 7 x 2, 155#, 14 x 1; 145#)
- Horizontal pullups (12 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
Had a great morning workout today. Everything felt real strong and solid, and I added a rep or increased weight here and there. Rode up to work, then devoured a giant bowl of oatmeal.
Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [muscle up x 6, hollow support hold] (x 2, 9.5# weight vest)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- SR: [invert (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -22.5#)
- 2 DB lunges (20 x 3, 30# DBs)
- Single-leg deadlifts (10 x 2 each, 50#)
- HSPU (12, 12, (11,1), 90sec rest)
- Pullups (10 x 3, 90sec rest)
- PB plank hollow hold (30sec x 2)
- Dips (60), HS hold (30sec)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.9hrs
Had another good workout this morning with a good bit of volume. I incorporated a little more leg and ab stuff, and the strain felt fine. The last few times of doing strength on the second day in a row, I’ve been pretty tired. But, today was different; I was slightly tired, but that wore off and I definitely wasn’t as [muscularly] fatigued. I had a nice big bowl of couscous, beans, and turkey last night, as opposed to a mainly P+F meal…could have worked.
So my ab/groin strain went away just as ominously as it came, and while I’m happy about that, I’m still boggled by what caused it. I’ve been racking my brain as to what could have happened, and this is the best I could come up with. I think my body realized that I’d been focusing on maltese type strength (which requires tons of whole body contraction/tightness…basicall y an extreme plank exercise) for too long, and that it needed some change. And, it realized that I’d been swinging a lot in the past few months and haven’t had a break from that either. Basically, my body realized I needed to stop or change things for a while and called on the muscle strain fairy. So when I’m sleeping, she comes down and whaps me in the lower ab…if she had missed and gone a little to the right, I would have definitely known it was her. That hit got me for about a few days, but started to heal up too quickly to make me change my ways. So she came down again and whapped my in my groin. Well that worked and made me change things up and take a little break. Now that I have made some changes, she’s letting things heal up and probably won’t come back…well that and I now wear a cup when I sleep. Thinking back to though, I think it was a good mental break and slowdown, something to keep me going for the next couple weeks.
Cool log - don't understand a lot of it but it was interesting to look through.
The whole muscle strain fairy visits are an interesting theory. If someone whaped me in the middle of the night I can blame my wife. Are you sure it was the muscle strain fairy and not someone else?
__________________
To begin, begin. Peter Nivio Zarlenga
Thanks for checking out the log. If you have questions about stuff, I can link pictures or videos; I will probably do that more as I get skills and strength skills.
I guess it could have been my roommate. I haven't asked him. But, well, I'd really hope it wasn't him.
My two oldest kids (9 & 7) have been taking gymnastics the last few years at Yellow Jackets in Middleton/North Andover. Although, I think they are moving on to other preferred sports. We'll probably start my youngest there soon (he's 4). He also may have more of the gymnast's body type - we'll see.
__________________
To begin, begin. Peter Nivio Zarlenga
I grew up in Chelmsford and my parents still live there, so I head back there a couple times a year. I went to Sterling Academy of Gymnastics from about 1993 to 2000. I am now, and have been since 2000, at the University of Michigan.
Glad to hear your kids are in gymnastics and that you'll start your youngest soon...I started when I was about 4.
HB:
- Warmup
- Quasts
- Dbl quast timers – caught 1 of 5 with a mat thrown in, getting a little loose
- Jam work (from giants)
Strength:
- PB: 1 arm straddle presses (1 x 5 each arm, knuckle assist)
- PB: 1 arm straddle L (6sec x 2 each arm, 1 finger assist)
- 1 arm HS holds (12sec x 5 each, 1 finger assist on left arm, no assist on right arm)
- HS hold (120sec)
- Shoulder prehab
Workout time: 1.75hrs
Had an alright workout today. My body felt pretty good, so high bar felt good. However, the double quasts were kinda struggling today. The 1 arm press stuff is definitely hitting my delts; the 1 arm handstands are getting good, especially with my right arm.
HB:
- Warmup
- Kovacs – good, caught 1 of 1
- Kohlman – good distance, getting right hand on on every turn, left hand still lagging behind
- Dbl-dbl – good twists, good off the bar
Strength:
- SR: [cross pull (spotted) (1), cross hold (3sec)] (x 5)
- SR: maltese (spotted) (5sec x 2)
- SR: cross hold (5sec x 5, bw, 1min rest)
- PB: straight-straights (2 x 4)
- Maltese DB press (5 w/ 1sec pause, 35# each)
- BB bench (shoulder width) (6 x 2, 165#; 8 x 2, 155#; 14 x 1; 145#)
- HS hold (100sec)
- Shoulder prehab
Workout time: 2.25hrs
Pretty good day today even though I was a little tired heading in. High bar is feeling good, but the Kohlmans are getting a little frustrating; I could catch with my right arm every time (and say goodbye to my shoulder as well), but that left hand doesn’t know what to do. Strength was really good…I definitely woke up for that. I think Sunday might be a rest day considering I’ve been tired for a few days.
Strength:
- SR: [kip L, planche (5sec), straddle planche (5sec), L, pike press, hollow support hold (10sec)] (x 2)
- SR: [muscle up x 6, hollow support hold (20sec)] (x 2, 9.5# weight vest)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- SR: [invert (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -22.5#)
- 2 DB lunges (20 x 3, 30# DBs)
- Single-leg deadlifts (10 x 2 each, 50#)
- HSPU (12 x 3, 90sec rest)
- Pullups (10 x 3, 90sec rest), pullup hold/long eccentric (x 2)
- Horizontal pullups (10 x 3)
- PB plank hollow hold (40sec x 3)
- BO flies, lateral raises (10 each x 3, 5# DBs)
- Side planks (30sec each x 3)
- HS hold (130sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 2hrs
Ice: right shoulder (AC joint)
Good workout today though a little tired/fatigued. I am taking a day off tomorrow so I knew I had that to look forward to, which helped me push through today. My strength felt pretty good and I improved on most things. My AC joint was feeling a little loose, so I dropped the set of rep-out dips at the end and got in some good shoulder and core rehab.
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