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Steven Low
05-04-2010, 06:04 PM
5/4 -- did a bunch of rings work and flexibility

I think I might've sprianed my right ACL though. I was doing some double backs and I overrotated one and dug my heels into the pit to stabilize myself. If my muscles didn't react fast enough (hammies) then the anterior translation of the tib will have put a lot of stress on my ACL.

The pain isn't on my tibial tuberosity where I was having problems, and it's a bit deeper under the patella. This kinda sucks.

Guess I'm on rest for now for my legs.


The only upside was that swings today had my shoulders feeling GREAT. And my low back was getting worked a lot from the plyometric moment at the bottom.

I guess that means it's time to continue with flexibilty work and recovery though.

And write more. I haven't written much for the past few weeks... but I'm ending work soon until PT school (end of the month) so I should have about 3 solid weeks of writing to do.

Steven Low
05-05-2010, 07:48 AM
Yep, pretty sure its a sprained ACL. Yay. Now to focus on proprioception and my quad strength to stabilize knee while it heals.

Steven Low
05-05-2010, 08:00 PM
5/5 -- 8 hrs

Pretty good sleep.

I did an anterior drawer test on myself, and got a PT to do a Lachman's ACL test and definitely have a pretty good end feel.

It still doesn't feel like the tendon though.

I'm going to hope it's just a fat pad bruise though. Got it taped for the day, and it felt much better as the day wore on.

Also, I ate 70 hersheys kisses on a bet... which was about 1600 kcal. Feel OK but I did get a bit sick during.

IN any case, rest today and some shoulder stretching. Feeling sore from the swings.

Going to do a bunch of rings and skill work tomorrow with some balancing likely as well. Last day of work, so gonna probably take tomorrow night off.

Then it's e-book time for the next couple weeks along with getting my affairs (housing + first aid + financial aid etc. in order).

Steven Low
05-07-2010, 08:05 PM
5/6 -- 6 hrs

Did a bunch of balancing work, and played around on the floor with blocks.

I need to start stretching more than I have been, and retooling my handstand and elbow levers because they are weak.


5/7 -- 9 hrs

Just shoulder stretching. Taking the day off.

Ryan Secor
05-09-2010, 10:12 PM
Also, I ate 70 hersheys kisses on a bet... which was about 1600 kcal. Feel OK but I did get a bit sick during.

HAHAHA - I hope you won some good $ for doing that... :D

Steven Low
05-11-2010, 07:24 AM
HAHAHA - I hope you won some good $ for doing that... :D

Actually, I just made the other guy sick as he was eating along with me. It was worth it though. :)

-----------------------

5/8 - 5/10

Sleep varied. Did nothing.

Sleep quality has been improving which is good. I'm back to 7.5 hours continuous when I can get it. :)

Going to stretch and do technique work later today.

Steven Low
05-12-2010, 08:57 PM
5/11 -- 9 hrs

Did a lot of skill work on PB:
20+ swing handstands, 10 consecutive
10+ front uprise swing handstands, 5 consecutive
couple dip swing handstands
couple of series with kip swing handstand, front uprise handstand, dip swing HS

I feel MUCH stronger with my technique now that I'm stronger than before relatively speaking.

Also, worked on balancing stuff. Hand to head hanstands, OA elbow lever, some other hand to hand work. Should be a good routine next year hopefully.

+3 rope climbs with no legs


5/12 -- 7.5+1.5

Rest.

Stretching and a little bit of handstand work.

Gonna work on balancing tomorrow mainly.

Steven Low
05-14-2010, 07:41 PM
5/13 -- 6+2

Just balancing and stretching.

Did some extensive upper body mobility work with the shoulders and upper back.

Worked on some levers, handstands, OAEL, etc. Getting much better. Still need to practice more on my own though.


5/14 -- 7.5+1

Full body stretching.

Steven Low
05-17-2010, 08:04 PM
5/15 & 5/16 -- 7.5 hrs +2

Rested both. Man... I guess I shouldn't go that intensive. :\

The Sat I did 15 straddle-L press handstands I guess that was not good.

5/17 -- 7.5 +.5

Just working on my one arm elbow lever balance.

Some stretching.

Sigh.

Steven Low
05-19-2010, 09:19 PM
5/18 -- 7.5

One arm elbow lever work + a bit of handstands

5/19 -- 7.5 +1.5

More OAEL work. Shoulder stretching.

Steven Low
05-22-2010, 12:39 PM
5/20 - 5/21 -- 7.5

Rest. + Shoulder stretching.

5/22 -- 7.5 +2.5

Gonna stretch and work OAEL latter.


So my goals are pretty much on hold until I recover. The only thing I will be doing "strength" related until then is manna work. That's the one skill I need to develop ASAP... the rest of everything strength can be put on hold.

Of course since i'm gonna probably be resting the next few weeks I guess I'll just continue with OAEL work and then maybe handstands if I get the chance.

Stretching is a must. I feel like I'm slowly getting better. Sleep is more consistent but still relatively meh. Getting the full 7.5 consistently now... just need to get it up to 9... as I was a 9 hrs sleeper before these problems.

Goals in progress
RECOVER FULLY.

~Improve shoulder ROM and stability
~manna

~restarting maltese work...

~Improve knee
~be able to DL consistently 1-2x a week
~Sprint sometime in the near future

Long term goals
~floor GHR / BW HS curl
~2.5x BW DL
~weighted dips to 200 lbs / 1.5x bodyweight
~OAC +25 lbs/5 OAC + OA pullover, OA rope climb (?)
~Break 11s 100m & 50s 400m + vertical to 36", broad 10'
~butterfly cross, inverted cross, OAHS

Goals completed! (vids may not reflect completion date)
~Iron cross 06.12.08 & solidified at homeshow (http://www.youtube.com/watch?v=7P1NFYM13ew).
~2x bodyweight dip 07.03.11
~2x bodyweight deadlift 07.03.20
~one arm pullup 07.08.01 1x4 L (http://www.youtube.com/watch?v=DEOcSdwCIzc), 1x4 R (http://www.youtube.com/watch?v=jL2ugvbnEMI)
~straddle planche 07.10.30 & solidified.
~front lever (http://www.youtube.com/watch?v=QtRV_DymdJk) 07.12.24
~2x bodyweight pullup 08.07.28

Current PRs
+130 lbs pullup 08.07.28
+190 lbs dip 09.06.18 (http://www.youtube.com/watch?v=JZFM-umtLm4)
+70 lbs muscle up 08.12.04
30 MU for time 2:08 08.10.07

9'5" broad jump 07.08.XX
30" vertical leap 07.XX.XX
51" box jump 09.04.07
100m: 11.96 09.06.07
400m: 106:93 08.06.23
285 lbs DL (triple) 07.07.20

Steven Low
05-26-2010, 01:19 PM
5/23 - 5/26

Stretching and rest.

Today (5/26) I got my first 9 hours consecutive in a while which was NICE!

Continuing on the rest plan for now.

Steven Low
05-28-2010, 04:33 PM
5/27 -- 4.5 + 1.5

Ew. Got little sleep, and I had to go out on a PT team building thing.

Did a bunch of stuff including some climbing.

5/28 -- 8

Sleep ended up not being so good but what can you do.

Surprising not sore. Resting today.

Next two days are Beast Coast Parkour... so obviously I'm going. Don't know if I'll be able to do much but I'm going.

School starts next Tuesday. Gross anatomy... am pretty excited to start dissecting cadavers.

Kevin Shaughnessy
05-28-2010, 04:58 PM
Gross anatomy...

Indeed.

Steven Low
05-31-2010, 07:05 PM
5/29 - 5/31 -- 4.5, 7, 9 hrs respectively

Lots of jamming. Worked on a lot of underbars and slack roping type stuff on 29th.

On 30th we hit up Great Falls national park which was great. Lots of climbing on rocks et al which was enjoyable although my knee was giving me a bit of issue, so I had to take it easier.

31st I moved all my stuff up to Bmore here. First day of class is tomorrow. We shall see.


Also, started a blog about my upcoming PT school experiences. Should be able to update every week or so.. should be interesting hopefully.

http://www.eatmoveimprove.com/pt-blog

Steven Low
06-04-2010, 06:05 PM
6/1 to 6/4 -- mostly inbetween 8-9 hours. Not bad.

Pretty much did nothing but occasional stretching.

Been busy getting back into the hang of school plus cooking more.

My thoughts on the first week:

http://www.eatmoveimprove.com/2010/06/the-first-week-060410/

Steven Low
06-12-2010, 07:14 PM
6/5-6/12 -- mostly between 7-8 hours

Pretty much just the occasional stretching...

Will probably get a short post up tomorrow. First exam next week.

I feel like I'm healing slowly. Ever so slowly. :(

Roman Ryckman
06-13-2010, 09:39 PM
Hey Steve!

Try mega-dosing of Vitamin C... I found just recently that it really makes a noticeable difference with recovery time and healing.

Take as much as your body can handle without getting gas or diarrhea...

You can read more about VitC titrating here:
http://www.orthomed.com/titrate.htm

Good luck!

Steven Low
06-20-2010, 07:24 PM
Thanks.. I may try it out. At point, I don't really think it's an oxidative thing that I have to worry about though... just system CNS or something overload. I will try to up fruit intake to see if it helps significantly. We'll see.


New PT blog post up on the first exam, and a bit of information on my progress on the book.

http://www.eatmoveimprove.com/2010/06/the-2nd-and-3rd-weeks-and-first-exam-062010/


6/13-6/20 -- Sleep was not very good this week because of the exam and some last minute cramming. Then I was dumb and got into some bad habits for sleep that I need to break. More or less around 6 hours on average. Meh.

On the other hand, I did play a pickup game of basketball with some fellow PT students and I got heart rate up for the better part of 45 minutes, and I didn't experience any negative side effects for sleep which is GOOD. Man I hate basketball though.... :\ May be the only thing I can really do without jacking myself up though besides maybe some light jogging to get heart rate up.

I am not going to start into any strength work yet though, and am just focus on maintaining my mobility for now. Just in case I'll probably rest up another month or so and then maybe do some VERY light work such as 3x10 of pullups and dips and see how it feels before going from there.

Roman Ryckman
06-21-2010, 09:18 AM
Thanks.. I may try it out. At point, I don't really think it's an oxidative thing that I have to worry about though... just system CNS or something overload. I will try to up fruit intake to see if it helps significantly. We'll see.
I know most people associate Vitamin C as purely an anti-oxidant, but other than being that it is also involved in countless metabolic processes in the body, and promotes faster healing and recovery.

But those benefits can only be attained in the mega-dosing level (for example 3-5 grams/day). You can't really get such amounts from regular foods, you have to supplement to actually get the desired effect and benefits.

Steven Low
06-24-2010, 03:36 PM
Couple updates....

http://www.eatmoveimprove.com/pt-blog/


6/21-6/24

More rest for me. :(

Steven Low
07-03-2010, 12:32 PM
6/25-7/3

Sleep hasn't been as good. testing coming up... trying to reset it better next week.

http://www.eatmoveimprove.com/2010/07/week-56-070310/

Blair Lowe
07-03-2010, 03:51 PM
Roman, I thought mega-dosing VitC tends to send one to the crapper, fast?

Steven Low
07-18-2010, 10:19 PM
7/3 - 7/13

Rest.

7/14 -- went to an optional practice and did some skill work.

Sore the next few days... but overall didn't affect sleep too much. This is good.

7/15 - 7/18

Lots of mobility and flexibility work to get back into it.

Feeling pretty good so far... no real big disruptions in sleep. So far so good!

Will probably start working manna again soon.


Another update:
http://www.eatmoveimprove.com/pt-blog/

Steven Low
07-24-2010, 08:44 PM
7/19 - 7/24

Lots more stretching.

On Wed 7/21 I did get to go to optional practices again.

Hit up some more rings, pbars and balancing with skill work.

My balancing is now lacking unfortunately, gotta practice more. However, I did try a cross and got a decent 2s hold so I still have it amazingly.

Regardless, going to start slowly ramping up some activity.

Probably far submaximal sets of dips and pullups for now with some jogging.

Steven Low
08-02-2010, 08:27 PM
7/24 - 8/2

So mostly stretching, mobility work, and of course the good old balancing stuff (mainly working instability in OAELs right now) plus manna.

Been going fairly well.

Also, finally got a hold of the chairs act I was talking about a few months ago. I'm sure a bunch of you have already seen it so yeah.. just posting it since I now have a copy.

http://www.youtube.com/watch?v=1O3InyACpK0

Within the next few weeks I should start updating daily again... Need to get back into the swing of things.

Roman Ryckman
08-14-2010, 12:37 PM
Roman, I thought mega-dosing VitC tends to send one to the crapper, fast?
That's only if you over-dose... read the link I provided :)
http://www.orthomed.com/titrate.htm

Steven Low
08-17-2010, 03:21 PM
8/3 - 8/17

So there was a bit of periods of poor sleep in there which threw me off a bit. Recovery still isn't what it used to be unfortunately. I will have to work back in slowly.

Mostly been working shoulder stretching, manna, OAEL, and other mobility stuff.

Did some sprints today and I'm SLOW now, haha.

Okay, will be posting against daily if not just to motivate myself to do stuff now. :)

Steven Low
08-19-2010, 10:19 PM
8/18 - 8/19

OK so not quite daily with the postings... but have been GTGing

ring supports
shoulder stretching
wall handstands

Getting my skills back.

I haven't been doing OAEL though, and I should. I am planning to do at least 5 minutes of quality work in that per day so I can accumulate time to get really good on unstable surfaces (couch cushions mostly) as that will help with the head balancing.

Yeah. Sleep has been decent so I'm not complaining.

Steven Low
08-28-2010, 09:43 AM
Yeah, so the reason I haven't been posting was because I kept doing the stuff above for about 4-5 days in a row. Yeah, apparently even low volume stuff like that is too much too soon, so I'm gonna be taking another 2 week break.

My sleep as been erratic so I need to get on a good schedule.

Steven Low
09-20-2010, 06:42 PM
Okay, so I'm going to be doing skill work sun/weds for better or for worse. I can't take this garbage anymore.

9/12, 9/16, 9/19 are all skill work getting back into it.

Sleep has been fine so far... been waking up a few times at 4.5 and 6 hour, but I'm consistently getting 7-9 hours per night as a reasonable time. I don't feel bad, but I don't exactly feel good either. I figure once my conditioning level gets back up again, I should start recovering better too.

Plus, I eat more when I exercise which should help with recovery.

Steven Low
09-23-2010, 07:02 AM
9/22

Worked on my chairs handstands again, rings swings, some pbars stuff... starting to work back uprise straddle cut. Ran vaulting with the people.

Some good cardio, decent amount of skill work

Steven Low
09-26-2010, 09:21 AM
9/25

Worked on manna for about 4-5 sets of work

Steven Low
09-27-2010, 11:16 AM
9/26

~Lots of basic pbars technique work -- swing to handstands, handstands, front uprises,

~Bit of one arm elbow lever work practice

~Basic rings swings work focusing on getting them bigger, and loosening up my perpetually tight shoulders

~+time spent brainstorming new chairs poses. We have some pretty crazy ones now so should be interesting.

Blair Lowe
09-28-2010, 10:43 AM
You have access to a gym again? Coaching gymkana?

Steven Low
09-29-2010, 06:14 AM
You have access to a gym again? Coaching gymkana?
Yeah, except I'm not coaching anymore... going down to workout. Gonna try to be on the team.

------------------

Sleep hasn't been too good this week which isn't good. Gonna try to take it pretty easy Weds

Steven Low
10-05-2010, 12:15 PM
Past 2 weeks:

Worked on my basics for:

Rings -- mostly swings to get my shoulders looser again, some tech stuff such as back uprise straddle-L, handstands, a few dislocates

Pbars -- working back uprise straddle cut. Trying to get manna on bars... much harder than on floor b/c of the backwards hands.

Trying to get my circles and flairs back easily. Need to stretch more for this.

Working more handstands as much as possible

Steven Low
10-07-2010, 07:35 AM
10/06/10

Worked on more hand balancing + OAEL on head
Ran some vault
Worked on circles/flairs
More basics skills work on pbars such as handstands, swings,

More coaching and demonstrating for the newbies

Steven Low
10-11-2010, 08:31 AM
10/10/10

Worked on lots of chairs and balancing = handstands galore
Basic pbars swing to handstands

Did 2 sets of 10s iron cross holds spotted. I'm noticably weaker... can't hold it on my own anymore. But I'm pretty close with about 5 lbs of assistance.


Also, new article on the feet!
http://www.eatmoveimprove.com/2010/10/a-firm-foundation-focusing-on-the-feet/

Steven Low
10-14-2010, 08:03 AM
10/13/10

Past couple days mostly just mobility work for hips and shoulders.

2 sets of 10 swing to handstands on pbars
Lots of balancing handstands work + transitions
Some chairs handstands
Started to work english handstand again... don't have my english press :(

3 sets of 3s cross holds + 3 pullouts

Steven Low
10-16-2010, 08:43 PM
10/15/10

Performed vault for Gymkana at Maryland Madness.... yeahhh..

Someone put it up on youtube already. I, of course, do the flairs.... but just do regular flips for the rest, haha.

http://www.youtube.com/watch?v=zVG7Zefd7HY

Steven Low
10-17-2010, 07:10 PM
10/17/10

LOTS of one arm elbow lever work. I'm starting to neglect my R arm in this movement to just mass practice my left which is my planting arm which is better for all of these movements.

Balancing is getting cleaner. Worked transitions on getting up from the ground.

Some minimal Pbars swing to handstand and pirouette work. Same with rings and handstands.

Steven Low
10-21-2010, 10:15 AM
10/20/10

Played golf which was fun. Hadn't gotten out in a while so I was terrible, but that's ok.

At practice I worked on:
1. More one arm on the head elbow levers + unstable surface levers. Left arm is getting very solid now... my right arm sucks but that's cause I've been neglecting it.

2. More basic PB work

3. Lots of prehab/mobility stuff

I can do pistols on my R leg again which is good, but it makes it sore. So maybe once a week starting to get that leg stronger again. Ran through 3x5 on each

Steven Low
10-25-2010, 06:17 PM
10/24/10

Worked on all balancing and lots of handstands.

Focused on OAEL a lot.

About 15 straight arm press handstands. Sets of 2s and 3s.
3x each arm OAC negatives (13s, 10s, 8s approximately)

Man I'm weak.

Júlíus G. Magnússon
10-25-2010, 08:04 PM
10/15/10

Performed vault for Gymkana at Maryland Madness.... yeahhh..

Someone put it up on youtube already. I, of course, do the flairs.... but just do regular flips for the rest, haha.

http://www.youtube.com/watch?v=zVG7Zefd7HY

Awesome stuff.

Steven Low
10-28-2010, 08:28 AM
10/27/10

Lots and lots of handstand work for chairs.

Did 21straight arm press handstands, (4,3,3,3,3,3,2)

OAC: 2 partial positives each arm = 3/4 and 1/2 + 10s x3 eccentrics

Felt overall pretty good. We'll see how the sleep goes for the next couple days.

Steven Low
10-30-2010, 07:16 PM
10/30/10

3x10 pistols each leg

Some more stretching

Steven Low
10-31-2010, 08:45 PM
10/31/10

OAC: 1x1B -5 lbs, 2x2B, -10 lbs, 2x3B -15 lbs

Not bad overall... definitely weaker. Was trying to get in enough volume to get some good strength and muscular adaptations per the workout on Weds.

We'll see how sleep goes.

Steven Low
11-04-2010, 07:28 AM
11/03/10

Balancing work for an hour... finally routine is coming together. Now I just have to get strength and endurance for it....

Chairs for the rest of the time. 5 poses.. not too bad.

OAC: 4x5B w/ ring finger assist


Sleep as been OK, Consistently getting 6 hours which is not bad. If I can get up to 7.5 continuous after workouts I'll be happy. Trying to get at least 9 hours everynight total

Steven Low
11-07-2010, 05:34 PM
11/07/10

Yay, went to mid atlantic hopper and saw lots of people I haven't seen in a while. :)

Focused on balancing today, basic rings and pbars stuff, and some pommels work.

cross: two 4s holds in a set (spotter said about 15 lbs of assist.. ugh).
OAC: 1x6b, 1x5b w/ ring finger assist for each

Sigh I'm so weak. I also need more sleep... I've been getting 6 straight + 1.5 +1.5 per night so 9 total with 2 wake ups generally. Not enough with this miniscule type of workouts. :(

Steven Low
11-09-2010, 07:09 AM
Okay, gotta reeval these goals.

Obviously, the goal is still to recover sleep function fully. That will give me a good baseline.

I haven't worked manna for a while... I need to. It's kinda been put on the back burner since I have balancing priorities + I need strength back for cross.

Since OAC+cross overlap that's where most of my stuff has been focused.

Also, I need my press handstand for chairs and balancing too.

Knee is fairly good, but don't have recovery capacity to DL right now so... that's going to have to be put on hold.

I think that's about it for now....

Oh yeah, near the beginning of Sept I was down to about 128 lbs. I'm currently up around 134 lbs. Most of the gain in those 2 months seems to be muscle mass as my muscles have started hypertrophying against getting back up to their previous size. Given the lack of overall volume I'm pretty surprised at this but shrug. I'll take it.


Goals in progress
RECOVER FULLY.

~Improve shoulder ROM and stability
~manna
~get OAC + cross back
~improving my pressing abilities again

a bit longer term...
~be able to DL consistently 1-2x a week
~Sprint sometime in the near future

Long term goals
~floor GHR / BW HS curl
~2.5x BW DL
~weighted dips to 200 lbs / 1.5x bodyweight
~OAC +25 lbs/5 OAC + OA pullover, OA rope climb (?)
~Break 11s 100m & 50s 400m + vertical to 36", broad 10'
~butterfly cross, inverted cross, maltese, OAHS

Goals completed! (vids may not reflect completion date)
~Iron cross 06.12.08 & solidified at homeshow (http://www.youtube.com/watch?v=7P1NFYM13ew).
~2x bodyweight dip 07.03.11
~2x bodyweight deadlift 07.03.20
~one arm pullup 07.08.01 1x4 L (http://www.youtube.com/watch?v=DEOcSdwCIzc), 1x4 R (http://www.youtube.com/watch?v=jL2ugvbnEMI)
~straddle planche 07.10.30 & solidified.
~front lever (http://www.youtube.com/watch?v=QtRV_DymdJk) 07.12.24
~2x bodyweight pullup 08.07.28

Current PRs
+130 lbs pullup 08.07.28
+190 lbs dip 09.06.18 (http://www.youtube.com/watch?v=JZFM-umtLm4)
+70 lbs muscle up 08.12.04
30 MU for time 2:08 08.10.07

9'5" broad jump 07.08.XX
30" vertical leap 07.XX.XX
51" box jump 09.04.07
100m: 11.96 09.06.07
400m: 106:93 08.06.23
285 lbs DL (triple) 07.07.20

Steven Low
11-13-2010, 01:21 PM
11/10/10

OAC: 1x7,6,5 both with ring finger assist

Lots of balancing and some rings technique work


11/13/10

chairs show
20 back tucks in a row

Gonna start doing more back tucks for conditioning and keep my lower body working. Plus, good for strengthening the abs of course.

Steven Low
11-20-2010, 07:09 PM
11/17/10

Did PBars, rings, chairs, and balancing.

Pbars currently is:

kip, circle x2, flair x2, moy to upper arm, top kip, forward roll, back uprise straddle cut, press as far as possible into manna, swing HS, back off

Rings currently is:

inverted hang, dislocate, shoot to support, back felge straight body to support, cross, back uprised straddle-L, press HS, V-sit, dismount.

Basically the same as the routine posted on youtube with felge back to support currently. Hoping of improving this as I regain strength. Couldn't hold the cross either ARGH.

Chairs we'll get a routine up soon hopefully; need to modify it more.

Same with balancing. Went pretty terrible so we basically need to work on my endurance.... and getting my strength back.

Steven Low
11-23-2010, 07:49 AM
11/21/10

Worked on balancing the whole time.

Elbow lever is getting better.

5x3 press handstands on rings.... am so weak now ugh.

Blair Lowe
11-23-2010, 04:54 PM
lock arm press HS on rings? that's nothing to scoff about.

I've been wondering about a hollow back press to HS instead of just using a bent arm press to HS.

Steven Low
11-29-2010, 04:52 PM
Nah, bent arm press.

Used to be able to do the 6 hollow back presses to HS... need to start working those again

Grissim Connery
12-06-2010, 07:00 PM
10/15/10

Performed vault for Gymkana at Maryland Madness.... yeahhh..

Someone put it up on youtube already. I, of course, do the flairs.... but just do regular flips for the rest, haha.

http://www.youtube.com/watch?v=zVG7Zefd7HY

that video was crazy.

Steven Low
12-06-2010, 08:19 PM
Hah, thanks


12/1/10, 12/05/10

Lots of work on balancing, pbars, rings, chairs

Gonna train manna again and work on handstands mostly.

Putting balancing on hold, gonna try to rest up

Steven Low
12-14-2010, 10:41 AM
12/8/10

Worked on my pbars stuff, and chairs stuff. More flexibility work as well.

12/10/10

Show.

Chairs: http://www.youtube.com/watch?v=Z2c8yYZ3xPw
Pbars: http://www.youtube.com/watch?v=IDaX_1HRgYc#t=5m10s
Rings: http://www.youtube.com/watch?v=SmNK-4B26MY#t=2m00s

12/11/10

Couple hours of laser tagging. :)

Rest until tomorrow.

OK seriously I'm gonna get better at updating.

Mostly been working on my quality of sleep. I've gotten myself back up to consecutive 7.5 hours and total of 9 hrs each day since I'm on break. Good stuff. Gonna try to get it to consecutive 9 hours, so that's why I've been doing a fairly low volume of work.

Main focus right now is to just hammer my handstand work now, maybe do some light volume work with muscle ups (good movement to maintain push/pull) and work manna.

Steven Low
12-16-2010, 09:19 PM
12/15/10

Worked on basic pbar swing to handstands
Worked on chairs 5 high stacks. Did 5 illusions too.
Buncha stretching

Steven Low
01-27-2011, 05:10 PM
Ok, I'm kinda back.

I'm gonna look to be doing 1 weighted workout a week (looks like I can get into the gym) and 2 practices per week focusing just on routines/skill work so I won't dig myself deeper into the hole. Hopefully.


1/18/11

Lots of chairs handstand work. Working more on illusion on 5 stack... need to figure out how to integrate it into our routines.

1/24/11

Weighted pullups: 1x10, 45x5,4,4
Weighted dips: 1x10, 45x5, 70x5, 90x5, 100x5,4

Well, on the upside I can still dip insanely well. Looks like my pullups deteriorated significantly though.

I'm probably gonna work back up on sets of probably 6 or more from now on because higher reps tend to be less stressful on me than the lower reps.... I seem to be put deep in the hole by more maximal efforts.

I think my previous 5 RM for pullups was around 100 or 105 lbs, and for dips was around 160 or 165ish so that's what I'm gonna aim for over the course of the next 3 months.


1/27/11

Sooooooooo sore for the past couple days. Ugh.

pullups: 5x7
dips: 2x20

Steven Low
02-05-2011, 09:59 AM
1/31/11

pullups: 7, 25x5, 50x5, 45x3,3, 25x5
dips: 10, 45x5, 70x3, 90x3, 115x4, 90x7,4

My endurance is really really really really terrible. Can't even sustain 5 RM for multiple sets without significant decrease in quality.

Then I got sick on Tues and have been out the rest of the week... yay. Had been slacking on taking my vitamin D. :(

Steven Low
02-11-2011, 01:46 PM
2/3, 2/7, 2/9

Practice. Mostly chairs stuff... coming up with some newer poses that are pretty sweet.

2/9 I did some basic pbars stuff as well.

My endurance is shot from the illness. Sucks.

Steven Low
02-14-2011, 10:53 AM
2/11 about an hour of basketball. heart rate up is good

2/13 show... 2x pbars routines + chairs

I'm gonna try to hit up some more cardiovascular work. Seems to help me sleep pretty well

Steven Low
02-20-2011, 12:23 PM
2/16 and 2/17

Took it fairly easy in the gym. Chairs work, swing handstands, and some simple rings support and handstand work

2/18

1 pbar routine, 2x rings routine (cross is shaky now noooo), and 2x chairs routines. Lots of misc lifting of equipment

Steven Low
02-24-2011, 08:35 AM
2/23

worked on vault, new chairs act, pbars basic stuff, rings handstand work

Here is/was the old chairs act.. adding new pose soon:
http://www.youtube.com/watch?v=jRTiOkh0xbY&feature=player_embedded

Steven Low
03-01-2011, 11:37 AM
2/25

1x chairs, 1x pbars, 1x rings, 1xhbar

We're gonna try to integrate this third pose with the third pose above I think... so 6 poses in total. Should be sweet.

http://www.youtube.com/watch?v=P1y0oTEHmpk


3/1 some handstand work

sarena kopciel
03-01-2011, 12:05 PM
Way cool there Steve

Steven Low
03-06-2011, 12:32 PM
3/2

worked on my hbar some more, more low skill pbars work. Need to kick my butt into gear for solidifying my back uprise straddle cut

3/3

Mostly mobility work, especially for shoulders/back

3/4

2x rings routine.. crosses getting slowly better
2x pbars routines.. still strugglingw ith the back uprise straddle cut
1x hbar.. ended up OK
2x chairs.. went very well except the double illusions so that needs work

Steven Low
03-13-2011, 09:53 AM
3/9

Modifying my Pb routine... throwing in some new skills that I could already do. Same with Hb but back to skills already had

3/10

Modifying rings routine... same as above

3/12

1x rings
1x pb
1x chairs

Got torn up by new rings routine... chest sooo sore hah.

Steven Low
03-19-2011, 09:38 AM
3/15 worked on a bunch of HS and one arm elbow levers

3/16 worked on cleaning up my routines

RTO dips: 3x5
OAC negs B: 2x5s, 2x5s, 1x5s, 1x5s
RTO support holds

Can still do english press HS albeit not very cleanly

Steven Low
04-05-2011, 06:09 AM
Rested a bunch

3/25 - cross pulls 5x10
3/26 - cross pulls 5x10

3/31 - show

4/2 - cross pulls 4x10
4/3 - cross pulls 5x7

Gonna be some shows tomorrow/Fri/sat so getting in some volume and rest before performing

Patrick Donnelly
04-05-2011, 10:07 AM
Holy crap! Steve, you did a workout with more than three sets of strength in it? I'm thoroughly impressed.


And are we balancing again next year? I need a straight answer on this, since I don't want to waste any more time training a dead-end act when I could be working on p-bars, rings, and chairs.


I actually found a video of one of our better routine runs from last semester sitting on my camera a while back. It's a good run, but still no where near presentable though: http://www.youtube.com/watch?v=W8t-Z08Qq9I

Steven Low
04-11-2011, 01:49 PM
4/6, 4/8, 4/9 -- vault, pb, sr, hb, chairs routines

4/10 -- 6x7 cross pulls

Finally over.. should be getting some videos hopefully in the near future.


I'm gonna try to get my sleep back on track so we can see about working out some more in the near future. Been feeling better overall as long as I stay pretty active and don't do a lot of maximal strength work

Steven Low
04-15-2011, 08:29 PM
4/13 7x6 cross pulls + some manna stretching and high holds

4/15 5x6 cross pulls

Basically trying to get my crossing strength back up again which by association gets my OAC strength back up.

Gonna work mostly cross and manna from now every 2-3 days until I can level my sleep on a better schedule.

Sleep has actually be consistent 7.5 hrs when I'm home which is good so I feel like I can handle this fairly low volume work so far so I'm not gonna push my luck by upping volume yet.

Steven Low
04-22-2011, 11:38 AM
Lots of rest + soft tissue work

4/21 -- hit up urban evolution

Did some crosses, can still do OAC thankfully, worked on a bit of handstands and handbalancing, and some parkour stuff on kongs, rail balancing, and laches

Prolly gonna rest today and hit up something tomorrow

Steven Low
05-04-2011, 07:37 AM
4/29

5x8 crosspulls

5/1

6x6 crosspulls

Steven Low
05-07-2011, 10:36 PM
Pushups and stretching throughout the week

5/6:

4x6 crosspulls

5/7:

9x6 crosspulls


Getting in the volume to make an adaptation since I won't be near the rings for a week again. Hopefully can get to the school gym this week