Page 3 - Rox's Return, Part Deux - Page 6 - JP Fitness Forums

hard_rox · 03-05-2008, 04:58 AM

Tues, Mar 4

PM: Gymnastics

Still Rings (random)
Skin the cat:
Inverted shrugs:
Muscle ups: 4
Front lever: 2
L-sit to HS: 1

Backwards roll to L-sit:3

High Bar
1/4 swings:
Cast to HS: 2

Floor Bar: pirouette practice

A good session at the gym last night. I raised the rings to where I could barely reach them and that makes a huge difference for muscle-ups. After one attempt I got the hang of the backwards roll, which makes getting up much easier than doing MUs each time. Practiced a lot of L-sits to tucks working on stability and leaning over the rings. Managed one press to handstand which I held for a second before going over the top. Need to work on my bail out plan a little more because I opted to hang onto the rings to control the fall and stressed the shoulders at the bottom. At that point I knew I was pushing things too hard and moved to low impact stuff on the HB. All in all a great evening.

hard_rox · 03-05-2008, 05:10 AM

Wed. Mar 5

CW's Total Body Training

Rest = 120 sec
Alternating sets
Decline BP: 2x15: 115, 125 lb (4 boards)
Chin-ups: 2x15 (+3 reps)

Step-ups: 2x15: BW +30 lb (+10 lbs)
Deadlifts: 2x15: 165 lb (+10 lbs)

Scap pushups: 2x25 (elev. feet)
BB Skull crushers: 2x15: 55, 60 lbs

Ext Rot (1 band) 3x12
Int Rot (1 band) 3x12

Was dragging this morning from not being able to fall asleep last night so I used alternating sets (which is what CW calls for) instead of supersets. The right shoulder was also sore, as I fully expected from overdoing it at the gym. Soreness was more in the deltoid than the joint and it felt better after some heat and warm-up. Didn't complain during the workout either so hopefully it's only a 1 or 2 day thing. Decent workout overall but I know I could have bumped the weights up more this cycle. Next workout I add a set to every exercise so maybe I'll be able to get it right then.

UpNorth · 03-05-2008, 05:53 AM

I love checking into this log. Such great workouts! Its been a while since I peeked in here and it looks like you are able to do some pretty aggressive stuff with your shoulder (although I see it was sore today). I guess the you're over the rehab phase and the surgery was worth it?

hard_rox · 03-07-2008, 05:08 AM

Thanks, Jeff. I really enjoy the gymnastics training and it keeps things interesting. I have to say the surgery was worth it. I'll gladly take the occasional aches and pains associated with a hard training day over a constant soreness and limited ROM. Considering it was just over 4 months ago I had my surgery, I'm very happy with the results.

hard_rox · 03-07-2008, 05:16 AM

Thurs. Mar 6

PM Gymnastics: 40 minutes
Rings - press to HS:
HB 1/4 swings
pirouette practice

Almost didn't go but a quick 5-minute power nap after reading a bedtime story to my daughter gave me the boost I needed. Both shoulders ached but I warmed them up sufficiently and took it easy. I lowered the rings to chest height and spent most of the time practicing the press to handstand. What I need to focus on is a controlled return out of the handstand. Best to do that with the rings low vs 7 ft off the floor. Did some gentle swings on the high bar the practiced on the floor bar. Glad I went but I'm starting to get worn down. Can't wait for the weekend to recharge.

hard_rox · 03-07-2008, 05:23 AM

Fri. March 7

CW's Total Body Training

Rest = 60 sec
Sumo DL: 4x5: 255 lb (+10 lb)
Pullups: 4x5: BW+30 lbs (+5lb )
Incline DB press: 4x5: 60 lb DBs (+5 lb)
Front squat: 4x5: 160 lb
Scap Pushups: 3x25 (elevated feet)

T: 2x15, 5 lb
Y: 2x12, 5 lb

Added another set and mixed up the routine. I'm starting to like the sumo deadlifts. Could pull some more weight so will give it a good bump next week. The 60 lb DBs were a pain to get into position and highlighted some of my upper body weakness. Front squats hurt the wrists more than last week so I'll have to start stretching them more.

Welcome to the weekend.

Deserve · 03-07-2008, 06:09 AM

I love the sumo, maybe because it is so different. Which grip are you doing the front squats with? Can you change you grip and ease the wrists?

hard_rox · 03-07-2008, 07:12 AM

I'm holding the bar with the elbows up and fingers back, typically only with the index & middle. Had to switch to cross armed about half way thru each set. Don't remember having any issues doing them last year so probably just a matter of flexibility.

RedWifey · 03-07-2008, 07:38 AM

Quote:

Originally Posted by hard_rox

I'm holding the bar with the elbows up and fingers back, typically only with the index & middle. Had to switch to cross armed about half way thru each set. Don't remember having any issues doing them last year so probably just a matter of flexibility.

Or you're just getting old.

hard_rox · 03-07-2008, 11:50 AM

Just you wait, missy. Your time will come.

Deserve · 03-07-2008, 12:06 PM

What's wrong with doing them cross arm from the beginning?

RedWifey · 03-07-2008, 01:23 PM

Kidding! You know I turned the big 3-0 last year, don't you? I feel your pain!

hard_rox · 03-10-2008, 04:42 AM

Quote:

Originally Posted by Deserve

What's wrong with doing them cross arm from the beginning?

The bar doesn't feel as stable to me doing it that way. Seems like it's ready to roll right off.

hard_rox · 03-10-2008, 04:43 AM

Quote:

Originally Posted by RedWifey

Kidding! You know I turned the big 3-0 last year, don't you? I feel your pain!

Absolutely kidding. You don't think I actually go around calling young ladies "missy", do you.

hard_rox · 03-10-2008, 04:54 AM

Mon. Mar 10

Randomness:

Deadlift:
135x5
225x3
315x3
335x1
345x1
355x1
265x3
Seated Rows: 4x8, 140 lbs
Leg curls: 3x7 (40 lbs ) single leg
DB Shoulder press: 2x15, 15 lb DB

I just wasn't in the mood to start the workout with 4x8 of squats, so I opted to do some heavy DLs. Probably could have hit 365 or 370 but that would have been a max effort and I wasn't looking for that level of exertion. So I'm only 50 lbs off my 1 rep max and I'm very pleased with that. The rest of the workout was loosely based on today's CW routine but not really worth counting as such. Shoulders have been more achy than normal so they got a break today.

RacerBill · 03-10-2008, 06:57 AM

Quote:

Originally Posted by hard_rox

Thurs. Mar 6

PM Gymnastics: 40 minutes
Rings - press to HS:
HB 1/4 swings
pirouette practice

Ballet replaces gymnastics?

pjb923 · 03-10-2008, 12:47 PM

The workouts are looking good. Keep taking care of the shoulder.

Your trouble with front squats sounds exactly like my experience. My only advice is to keep doing exactly what you are doing. Do as many reps as comfortable and then switch grips to finish the set if you have to. I am not comfortable front squatting with my arms crossed at all and over time have gotten used to the clean grip. I don't have any more wrist pain.

hard_rox · 03-11-2008, 05:58 AM

Quote:

Originally Posted by RacerBill

Ballet replaces gymnastics?

Yeah! And what are you gonna do about it?!?