Back into full volume workouts now. I was a little tired heading into the gym this morning, but as usual, I woke up nicely and things were rolling. My strength felt pretty good, and I felt mostly recovered from a semi-light week. That fly was still there too; it was landing on me during the HSPUs and other stuff during the end of the workout.
So, I realized I have a counting problem. I tend to either forget to include, or forget if I’ve counted, the number 14 during exercises, either for reps or time. For example, I would count rep 13 and then jump to 15; or I would get to rep 17 or so, and wonder if I counted rep 14. So I typically end up throwing in another rep or second to the set, just in case I missed it. Some would wonder why I am doing 14 reps…I guess that’s another topic.
I don't know much about the gymnastic moves, but I think I know what a Maltese is and that is tough.
Here's a picture of a maltese (I think...I've never attached something here before); the guy doing it is Jordan Jovtchev...a dominant ring guy througout the world for many years. Some people have 'natural' maltese strength, where it's not that hard of a skill for them. But, I'm not quite one of those. I guess I have more natural inverted cross strength (like an upside down cross on rings). I tested some out the other day just playing around and held some for a few seconds.
Another light day, although I think I did a little more than last week…so it wasn’t as light as I planned. Still, it felt good to get moving and swing around.
HB:
- Warmup
- Quasts
- Kovacs – the taps and swing were a little off today, but I could play with the release to make them good to catch; caught 5/6, triple timer out of 2
- Double quast timer – kinda dead today, not so good
- 1 arm geinger – caught 2/2; second one from 1 arm giant
- Quast to 1 arm geinger – first quast was good and square and set the geinger up well, although I didn’t catch (just testing out the combo); the second one was really crooked…so I landed the geinger on the bar…fun
Strength:
- SR: maltese (spotted) (4sec x 10)
- SR: cross hold (5sec x 5, bw)
- SR: cross hold (ring belt) (5sec x 4, -5#)
- PB: [straight-straights (2), pike press (3)] (x 4)
- Maltese DB press (3 x 6 w/ 4sec pause, 35# DBs)
- DB bench press (15 x 1, 28 x 1, 50# DBs)
I was kinda hoping for another really good Friday workout like last week, but that didn’t happen so much. Toward the end of the day at work, I definitely started crashing. Once I got to the gym, I mustered up some good energy…but it wasn’t natural like last week. High bar was okay. It’s good that I can play with the kovacs when things don’t feel perfect and still catch most of them. The quast the geinger combo is cool—but not to so much when you land on the bar—maybe next time. Strength felt pretty good. I tested out the maltese by myself a little, and I’m almost there. I guess that’s my goal for the remainder of this year—a solid maltese, which I’ve never really had before.
Pretty good workout today. I wasn’t too dead from yesterday, which was nice. I realized my grip strength, especially towards my ring and pinky fingers, is quite weak. I had both of my ulnae shortened a few years ago and I have plates in there now, and I don’t think my forearm/grip strength has ever recovered. And, I think it’s the limiting factor in gaining upper body strength right now. So I’ll focus on that for a little while and see where it takes me.
Those workouts must be exhausting given the length and seeming upper body focus.
Yeah, but you want to know what's even more exhausting? Logging the workouts. Seriously, for the last 5 or 6 weeks I was kinda burnt out in terms of logging my workouts here. I've still been in the gym 6 or 7 days a week, but got busy and just needed a break from logging. From now on, I might have a more general log or an update now and then.
I haven't done kovacs in a while, but they felt good (caught 1). Strength felt pretty good, though I think I could use a light week soon. Overall, pretty good workout.
Last edited by cjgatti : 11-10-2007 at 01:19 PM.
Reason: wrong date
Reading your workouts was fascinating to me, almost like reading another language. Some of these are so intriguing. Very cool.
I know the logging can sometimes be time consuming and a little too much, but boy, it keeps me honest and even pushes me a little. Sometimes in the gym, I think "I don't want to write such a wimpy number" LOL. Somehow, the logging everyday helps me stick to the program.
I'm trying to do a lighter week this week. Yesterday was pretty successful in that respect; I dropped intensity a little and cut volume almost in half...then threw in the run for something different.
For your 50 rep workout on the 10th, were they all straight sets or did you break them up?
No, I broke them up; somewhere between 2 and 6 sets per exercise. If I could do 50 HSPUs and 50 pullups, I'd me a happy (and strong) man. Something to work towards though...
- Few turns each on HB, SR, and PB; just swinging around, playing, and getting in some activity
It was kind of a light day, but I felt like getting a quick run/sprint in in the morning. The morning session might have been the quickest I've ever been in and out of the gym...had to get to a 7AM meeting.
Strength:
- SR: maltese (spotted) (5sec x 10)
- SR: cross hold, cross pull, cross hold (spotted) (2sec holds x 4)
- PB: straight-straight, straddle straight-straight, pike press (x 4)
- maltese press on vault boards (4 x 4)
- maltese holds on vault boards (5sec x 8)
- PB: weighted dips (20 x 2, 50#)
- SR: pushups (35 x 2)
- HS hold (130sec)
- 1 game of blind volleyball
I had a pretty good workout yesterday. I thought I was going to be pretty dead and tired, but it turned out okay. I took a lighter week this past week and the strength yesterday was tiring...I wonder if I had built up so much work capacity that I was kinda numb to anything I was doing. I haven't played blind volleyball in a couple years; it was good...we won.
Strength:
- SR: kip, planche/straddle planche (5sec x 4)
- SR: L, straddle press (2r x 4s)
- Front squats (8r x 4s, 135#)
- Deadlifts (5r x 5s, 225#)
- HSPU (15r x 3s)
- Chinups (15r x 3s)
- Leg lifts (15r x 3s)
- HS hold (120sec)
- Shoulder prehab
I went back to a more normal supplemental workout, and it's a good thing, because there are definitely some weaknesses. I'm a little sore/worked from last night's workout, but it felt good to get moving today.
Circuit (x 2, no rest btw exs, few minutes btw circuits):
- Rope climb (1)
- 2 DB walking lunges (20, 25# DBs)
- Leg lifts (10)
- Pushups (20)
- 24" box jump (10)
- 1 arm DB snatch (20, 35# DB)
- Jump rope (200 jumps)
- Loaded mat pull (2 runways, 70#)
- 3mi run, 20:30
- SS: pushups (30), HS hold (1min)
- shoulder prehab
Nice Sunday morning workout today...stealing a few hours before the rest of the world gets up. The circuits and the run were taxing...just what I was after.
Circuit (x 2, no rest btw exs, few minutes btw circuits):
- Rope climb (1)
- 2 DB walking lunges (24, 20# DBs)
- Leg lifts (10)
- Pushups (20)
- 24" box jump (10)
- 1 arm DB snatch (24, 25# DB)
- Jump rope (200 jumps)
- Loaded mat pull (2 runways, 50#)
- 1.29mi run, 8:15 (6:10 middle mile)
- SS: pushups (30), HS hold (1min)
- shoulder prehab
PM:
HB:
- Quasts
- Kovacs
- Stalder/stalder halves/stalder hop halves
SR:
- Front/back lockarms
- Swing to invert hold
- HS hold (120sec)
- shoulder prehab
Got in twice yesterday, realy early and then later around my normal time. I felt nice an loose later in the day from getting going in the morning, which is one thing I love about two-a-days The morning run was tough, but is getting close to the 6min mi. High bar felt good for the first time in a while; the kovacs taps were good, making the kovacs nice and easy.
No, I broke them up; somewhere between 2 and 6 sets per exercise. If I could do 50 HSPUs and 50 pullups, I'd me a happy (and strong) man. Something to work towards though...
I suspected that was the case, but wouldn't be surprised if you close on a few of the exercises.
Great job on the exercises this week. The 2-a-day sounds draining. What's with the 4.5 reps on bench press? You using Nautilus equipment or something.
I'm interested to see what you did today since you were holding back yesterday.
Actually, that those 2-a-days are really not bad. The morning session isn't super hard, just enough to get moving and get something accomplished. The afternoon session is more of a swing workout with no real strength. I guess I'm kinda used to the work load though. Two summers ago I did a strength 2-a-days on Mondays and Fridays with another strength session on Wednesdays. Those were definitely hard.
Quote:
Originally Posted by hard_rox
What's with the 4.5 reps on bench press? You using Nautilus equipment or something.
Nope, not on a Nautilus. I don't have a spot when benching, and I was shooting for 5 reps. Rep #4 was getting a little ugly, and #5 would have been real ugly, so I did another half-rep instead of stopping at 4.
Strength:
- HSPU (15, 15, 15, 5)
- Rope climb (12 step, no legs x 5s)
- Front squats (12, 14, 14, 10 @ 135#)
- Hang clean, push press (10 x 5s @ 95#)
- Deadlifts (15, 15, 10, 10 @ 185#)
- Leg lifts (25r x 2s)
- Pushups (25r x 2s)
- Horizontal pullups (25r x 2s)
- Jump rope (1min (~180 jumps) x 5, 30sec rest)
- HS hold (120sec)
- Shoulder prehab
Had a nice long workout yesterday. A couple friends of mine and I were doing Thanksgiving together, so we prepped the bird and all, put it in the oven, and then I headed to the gym. When I got back, the bird was almost done, we finished the rest of the cooking, and then commenced eating. I don't think Thanksgiving got the best of me this year...I didn't feel like I was going to explode, and I actually felt like I under-ate. I have a nice 'worked' feeling today, which is pretty much was I was shooting for.
Strength:
- SR: muscle up, straddle press (3r x 2s)
- DB walking lunges (30r x 2s @ 30# DBs)
- PB pike press (6r x 2s)
- DB SLDL (20r x 2s @ 50# DBs)
- Pullups (10r x 2s)
- Leg lifts (15r x 2s)
- HSPU (12r x 2s)
- 2.0mi run, 13:25
- Horizontal chinups (25r x 2s)
- Dips (25r x 2s)
- Abs
- HS hold (120sec)
- Shoulder prehab
Good little full-body workout today. I think it was more for recovering from yesterday's workout, rather than yesterday's eating. It felt good to get moving.
- HS hold (120sec)
- Shoulder prehab
- Wrist prehab
I did a light swing workout yesterday...still recovering a little from Thursday's workout. Swinging stretched me out pretty well, which felt nice. Getting some quickness/agility stuff in there always feels good too.
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