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David Boyle
05-03-2009, 11:16 AM
Did you do those metcons back to back?

Awesome times.

Ryan Brown
05-03-2009, 11:26 AM
No, not quite back to back. I should have recorded and posted the time of day that I did each one. It was something like this:

12:00 pm
Metcon 1
SN/Pull-ups

4:15 pm
Metcon 2
Run/CJ

8:00 pm
Metcon 3
Burpee/Swings

Here's a link to that last WOD on my youtube channel:
http://www.youtube.com/watch?v=lgRBk-Zg2iE

David Boyle
05-03-2009, 03:03 PM
Nice videos mate....your Fran was awesome!...minus the missing thruster of course....:)

How did you get your butterfly kip down? By yourself or did someone show you?

Ryan Brown
05-03-2009, 10:56 PM
5/3/09

Rest Day

David,
I just learned it myself from watching videos.

Rafe Kelley
05-04-2009, 01:30 AM
Working my way through your log Ryan its good to see another traceur here. Your log is particular interesting because we seem to have similar distribution of strengths though yours are bit more developed. Looking forward to seeing if anything gets you over the hump on the press looks like we are trying some of the same things(more handstands and bench press to assist it).

Ryan Brown
05-04-2009, 06:21 PM
5/4/09

Back Squat
45 x 8
135 x 5
225 x 3
265 x 3
295 x 2

315 x 3
325 x 3 (PR)

High Rep Press
45 x 6
65 x 5
95 x 3

108 x10-7-4 (PR)
1:00 rest between sets

My press continues to increase. Slow and steady. I'll take that.

Metcon
10-7-4
Snatch, 135 lbs
HSPU

Those HSPU's got really tough, especially after stabilizing that Snatch load overhead.

Ryan Brown
05-04-2009, 06:50 PM
Rafe, almost forgot to address your comment.

Always good to see other Traceurs on here. I've been dormant in my PK training lately, but I love to get out every now and then to work on some skills. I think it has huge potential for cross-training benefit to athletes of other sports, including CF athletes. One day, when I'm not preoccupied with other goals, I will try to write a program for myself that includes some weekly PK sessions.

As for that Pressing strength issue we share, this particular combination of Bench press, HSPU, High Rep Pressing, and heavy pressing is the only thing I've found so far to allow me to make progress on my press. It's a delicate balance, increasing the load 2-3 lbs/week, but so far, so good. I'd love to be able to ride this progression all the way up to a Press 1RM of 150 lbs. At a BWT of 165, that would be nothing to brag about, but at least it wouldn't be such a major goat.

Ryan Brown
05-05-2009, 08:22 PM
5/5/09

Planche/Front Lever
6 x 8s Tuck Planche
1 x 12s Tuck Front Lever
5 x 10s Adv. Tuck Front Lever

Coupled those together, with 1:30 between efforts. Both positions felt really solid. Decided to try the ATFL just to mix things up a bit.

Press
45 x 5
65 x 3
95 x 3
115 x 2
125 x 1

127.5 x 2 x 8

I got through these, but they felt a little tougher than I expected. I did these in Raleigh at CFNC (I'm home from school, for the summer). So, I used a different bar/weights than I usually do up at school. This could have accounted for an extra "invisible" pound or two. I may repeat this weight next week with the same equipment and then try to resume my 2.5 lb jumps.

High Rep Back Squat
45 x 8
135 x 5
225 x 4
245 x 3
265 x 3

265 x 20 (PR)

Metcon
5 Rounds:
10 Box Jumps, 24''
12 Deadlifts, 275 lbs
20 Double Unders

8:26

Those DL's were what slowed me down. I got through my first round unbroken. I broke them into 4's for most of the other rounds.

Ryan Brown
05-06-2009, 07:03 PM
5/6/09

Rest Day

Ryan Brown
05-07-2009, 11:41 AM
5/7/09

Snatch
45 x 5
95 x 3
135 x 1 x 2

157 x 1 x 2
167.5 x 1 (F)
167.5 x 1
176 x 1 (F)
176 x 1 (PR)

High Rep DL
135 x 5
225 x 5
315 x 2

345 x 10
345 x 7
345 x 4
(PR)
1:00 rest between sets

This was a max. These were really hard, every set.

Bench
45 x 8
95 x 5
135 x 4
155 x 3
175 x 3

185 x 3
195 x 3
200 x 3 (PR)

Metcon
For time:
500m row

1:34.2

David Boyle
05-07-2009, 01:27 PM
Great stuff man....

Congrats on your PRs!

Ryan Brown
05-07-2009, 02:11 PM
Thanks, man. I was stoked about that Snatch. The 500m row was probably a PR too, but I don't remember the last time I did that, so I can't say for certain. I don't really row as often as I should.

Ryan Brown
05-09-2009, 01:22 PM
5/8/09

Metcon 1

"Grace"
135 lbs, Floor to Overhead, 30 Reps

3:26 (PR)

Metcon 2

AMRAP in 8:00
5 Floor to Overhead, 135 lbs
10 C2B pullups

7 Rounds, 1 FTOH

Ryan Brown
05-11-2009, 07:31 PM
5/9/09-5/11/09

Rest Days

Tomorrow will be gymnastics day with PL/FL and HSPU work. Wednesday I will go for a "Fran" PR. That's it until game day.

Ryan Brown
05-14-2009, 05:39 AM
5/12/09

Rest Day

No gymnastics as it turned out

Ryan Brown
05-14-2009, 05:40 AM
5/13/09

Metcon

Chest-to-bar "Fran"

4:24

I tore a callous on my round of 9 pull-ups. Terrible timing. Games quals are this weekend.

Ryan Brown
05-14-2009, 05:01 PM
5/14/09

Rest Day

Did a few odd pullups on a tree branch and I played around with 1.5 pood KB thrusters. Only with a single KB, though. I'm trying to get mentally prepped for the games.

Ryan Brown
05-18-2009, 10:53 AM
5/15/09

Rest Day

Ryan Brown
05-18-2009, 11:00 AM
5/16/09

Crossfit Games Midwest Regional Qualifier

Metcon 1
21-15-9
275 lb DL
C2B Pull-ups

8:19

Metcon 2
5 Rounds:
7 Double KB Thrusters, 1.5 pood
11 Burpees

8:44

Metcon 3
2K Row
7:10 (PR)


Cumulative time: 24:13
Final Ranking: 37th

The top 30 competed on Sunday. Unfortunately I didn't quite make the cut but I'm very happy with my performance, especially on that 2k row. I out-rowed many of the competitors who DID make the top 30. This was an incredibly fun event and I intend to gain some more mass, get stronger and compete again next year with twice the tenacity.

David Boyle
05-18-2009, 11:14 AM
Thats awesome Ryan.

I've been following the games qualifiers on the main site and watching your log.

Your times are impressive.

I love CrossFit, you can never be satisfied, you can achieve enjoyment w/ a certain wod or lift, but satisfaction can never be achieved...imo.

Congrats. Eat a double 6 dollar burger from Carls JR...you earned it...haha.

Chris Salvato
05-18-2009, 11:36 AM
5/16/09

Crossfit Games Midwest Regional Qualifier

Metcon 1
21-15-9
275 lb DL
C2B Pull-ups

8:19

Metcon 2
5 Rounds:
7 Double KB Thrusters, 1.5 pood
11 Burpees

8:44

Metcon 3
2K Row
7:10 (PR)


Cumulative time: 24:13
Final Ranking: 37th

The top 30 competed on Sunday. Unfortunately I didn't quite make the cut but I'm very happy with my performance, especially on that 2k row. I out-rowed many of the competitors who DID make the top 30. This was an incredibly fun event and I intend to gain some more mass, get stronger and compete again next year with twice the tenacity.

Very nicely done man. Next year, at this rate, you will improve well into the top 30, i would imagine.

Does this mean you will be coming to beast coast this weekend?

Ryan Brown
05-18-2009, 02:17 PM
5/17/09-5/24/09

Rest Days

Thanks for the support guys. I was just too small this weekend. I shudder to think of how I would have performed without that SS/Gomad cycle I went through this past year. I think I'm going to spend the rest of the summer training with my modified version of CFSB like I was before the qualifier. I was really enjoying that program and making steady progress on my PL and FL progressions as well as on all my lifts. I will not be trying to gain any weight until August when school resumes. Then I plan to get back on GOMAD. The difference between this GOMAD cycle and my last one will be this time around I'm going to keep all of my eating very clean, outside the GOMAD. I'll also keep short/heavy metcon sessions in my programming, 2 times per week. I think these measures will keep my gains a bit leaner and it will reduce the amount of time it will take to lose excess BF and get back in to good Crossfitting shape after the strength cycle. I will weigh 180 lbs when the games come around next year. I'd like to be capable of pressing at least 165, DLing 450 and Squatting 400 by then. A bwt Snatch and 1.5x BWT CJ would be good. I don't think any of these goals are beyond my grasp. I'm also going to drill C2B pull-ups a lot. I need to be an animal on a whole 'nother level by this time next year.

Steven Low
05-18-2009, 05:49 PM
Work your Oly a lot this year... best to work the high skill strength movements IMO and you'll get good transfer over to the lower skill ones. Same with muscle ups and other upper body higher skill movements.

Nice job though. Come to beast coast!

Kevin Perry
05-18-2009, 05:54 PM
Those are nice numbers though man, good job

Ryan Brown
05-22-2009, 11:38 AM
5/22/09

Ok, I lied about this being a rest week. I did a CFT with some of the guys at CFNC today. And I rocked it. PR's left and right.

BWT = 163 lbs

Back Squat
45 x 5
95 x 5
135 x 5
185 x 3
225 x 3
265 x 3
315 x 1

335 x 1
355 x 1
365 x 1 (PR) 2.25 x BWT

Press
45 x 5
65 x 5
95 x 3
115 x 1

130 x 1
135 x 1 (PR)
140 x 1 (PR) .85 x BWT
145 x 1 (Fail)

HUGE PR!!! So psyched to break through that old 130 lb Pressing barrier.

Deadlift
135 x 5
225 x 5
315 x 2
355 x 1

375 x 1
395 x 1
405 x 1 (PR) 2.48 x BWT

CFT: 910 (PR) 5.5 x BWT

Chris Salvato
05-22-2009, 12:58 PM
dude, you are a fucking beast.

Congrats!

Brian Solar
05-22-2009, 01:58 PM
Nice job on the CFT! What kind of programming are you on?

Ryan Brown
05-26-2009, 03:32 PM
Brian, I am on a program of my own design that is based on the CFSB template. I've made several adjustments to it to include O-lifts, some gymnastics work and to emphasize my Press.

5/26/09
Went light today and it still felt heavy after these past 2 weeks off. Planned to do metcon but ran out of time.

Planche & Front Lever
Tuck Planche 5 x :07
Tuck Front Lever 5 x :10

High Rep Squat
45 x 10
135 x 5
185 x 5

225 x 20

Press
45 x 5
65 x 5
95 x 3
115 x 3

120 x 2 x 8

Ryan Brown
05-28-2009, 01:45 PM
5/28/09
Still easing back into full intensity training. I'm using mildly challenging weights to refresh the motor pathways.

Deadlift
135 x 5
225 x 5
275 x 3

315 x 3 x 3

High Rep Deadlift
10-7-4 @ 275 lbs
1:00 rest between sets

Supine Press(Old School)
45 x 5
135 x 5
155 x 3

175 x 5
185 x 5 x 2

These felt REALLY solid. I didn't expect them to.

Metcon
10-8-6-4-2
95 lb Thrusters
Burpees

3:27

First metcon since the MW Qual. It felt good to be in the pain cave again, if only for 3.5 minutes.

Ryan Brown
05-28-2009, 01:54 PM
Almost forgot to mention, I feel like I've tweaked something in my left shoulder. It didn't hurt at all during today's thrusters, but I can feel it sometimes when I move my arm in a specific way. I'll keep an eye on it.

I've also been experiencing some pain in my left knee at the inferior, medial corner of the patella. It seems like it would be right where the tendon attaches to the patella. It's most noticeable when I first wake up and as I get warm it goes away almost completely. If I press on it in the right spot, I can intensify the pain greatly. It never interferes with my training, but I feel like I should keep an eye on it. I want to get a glucosamine supplement and start taking it to see if that helps at all.

Steven Low
05-28-2009, 06:28 PM
Can't tell what the shoulder is.

Knee sounds like some tendonitis... try to avoid impacts for now and tone it back some.

Ryan Brown
05-28-2009, 06:36 PM
It may be tendonitis, Steve. But, I remember when I first started doing PK how my patellar tendon was very sore and this is not that same kind of soreness. It's a lot higher up. I mean, this is ON the kneecap itself.

Chris Salvato
05-28-2009, 06:45 PM
Knee problems can be related to VMO or Vastis Medialis.

High levels of squatting and cleans and such can lead to a neglect for the medial muscles of the theigh...the adductors. Once the muscles get used to the eccentric contractions they undergo to counteract the work of the abductors they don't strengthen too much on their own thereafter. It can lead to pain like you are experiencing.

First thing to check out would be tracking issues. X-rays can usually reveal that...so can a good PT/Chiro (GOOD should be emphasized there). If it persists I would get it checked out before it leads to meniscus problems.

Steven Low
05-28-2009, 06:59 PM
On the top? Or underside?

Chris Salvato
05-28-2009, 07:29 PM
The way I understood it (and based my advice) was a feeling of pain ON the patella, medial side...just FYI

Ryan Brown
05-28-2009, 07:30 PM
Underside. I will definitely get it checked out if it persists.

Ryan Brown
05-29-2009, 09:32 PM
5/30/09

Rest Day

Dammitt. Wanted to get some heavy metcon in at least.

Enrique Billington
05-31-2009, 07:49 AM
Ryan, congrats on the press PR my friend, just look at the progress you have made! you'll be doing 1.5BW in no time.

Ryan Brown
06-01-2009, 08:56 AM
5/31/09

Metcon

3 Rounds:
30 Squats
KB Right Arm OH carry, Approx 50m
20 KB swings
KB Left Arm OH carry, Approx 50m

5:35

Did this on the beach, on the soft sand. That added some serious challenge to those OH Carry's.

Chris Salvato
06-01-2009, 03:08 PM
How much did the KB weigh, noob?

Ryan Brown
06-02-2009, 09:53 AM
53 lbs, Chris. That was a total noob mistake. A man of my experience with internet training logs should be better than that.

Ryan Brown
06-03-2009, 04:53 PM
6/1/09 - 6/2/09

Rest Days

6/3/09

Planche & Front Lever
5 x :12 TFL
1 x :10 TPL
4 x :7 TPL


Other Stuff

Played around with all kinds of gymnastics skills on my rings and Paralettes. Had some really solid handstands, HS lower to L-sit and L pull-ups. I also did some KB pistols with my 1.5 pood KB during my rest periods on the PL/FL stuff.

Ryan Brown
06-04-2009, 04:10 PM
Went for a bike ride with my dad, who is big into cycling. I told him refused to ride more than 1 hour so we did ~20 miles. We did that in 50 minutes or so. Hooray for LSD!!

Ryan Brown
06-05-2009, 06:04 PM
6/5/09

Rest Day

Steven Low
06-05-2009, 06:36 PM
Went for a bike ride with my dad, who is big into cycling. I told him refused to ride more than 1 hour so we did ~20 miles. We did that in 50 minutes or so. Hooray for LSD!!
Active recovery son! :p

Ryan Brown
06-07-2009, 12:30 AM
6/6/09

Went to CF Durham's Grand Opening at their new location. Didn't plan on doing a WOD but I decided to do some Snatching. Turns out, It was a good day for my Snatch.

Snatch
75 x 3 x 3
135 x 2
155 x 1 x 2
165 x 1 x 2
175 x 1
180 x 1 x 2 (PR)
185 x 1 x 2 (PR)

That's right, a 10 lb PR. Done TWICE! That's 20 lbs over my BWT. I'm SO STOKED about this.

Ryan Brown
06-08-2009, 11:40 AM
6/8/09

Planche & Front Lever
6 Supersets of:
:10 TPL
:10 TFL
:90 rest between efforts

Back Squat
45 x 10
135 x 5
225 x 5
265 x 3 (Left knee started hurting)

275 x 5 (Left knee hurt. Didn't affect the set, but not good)

I certainly could have kept pushing through the pain but I called it quits there. I've self diagnosed it as bursitis. I'm going to take it easy on leg training for now, maybe just doing 135 x 5 x 3 on my squat days and something similarly easy on my DL days. I'll also start icing it and taking advil. I just need it to be long gone by the time I start my mass gain cycle in late august. In the meantime I'll keep focusing on my upper body pressing strength.

High Rep Press
45 x 8
95 x 5
105 x 3

10-4 @ 110 lbs
1:00 rest between sets

I was going for 10-7-4 but failed on the 2nd set.

Metcon
5 Rounds for time:
Farmers Walk 50m, 80 KB each hand
15 Ring Pushups

6:05

Ryan Brown
06-08-2009, 08:00 PM
later today, I iced my knee and took some advil. Despite these measures it felt worse and worse. The pain was the worst it had ever been. I could even notice it while walking if I let my knee flex past ~120 degrees. I was bummed.

When I got home I decided to do a stretching session, which I plan on doing regularly to help this knee pain. I spent 10 minutes doing various hamstring, quad and hip flexor stretches. After finishing the quad stretching I noticed a significant difference in my knee pain. I did a couple of air squats with almost no pain. The reduction in stress on the joint seemed to be huge. So, I think that the whole thing may be a patella tracking issue due to very tight quads. So, hopefully with rest and stretching, I will be able to start squatting again within a couple weeks.

Chris Salvato
06-08-2009, 09:28 PM
i would take a month off using that leg....maybe 2 just to be safe.

Then again, this is coming from someone who has been out of commission with a knee injury for almost 9 months...so i am a bit overcautious.

David Boyle
06-09-2009, 08:17 AM
Nice snatch....

that just dosen't sound right...haha.

Ryan Brown
06-09-2009, 12:23 PM
6/9/09

I hope you're over-cautious, Chris.

Press
45 x 6
65 x 4
95 x 3
115 x 2

120 x 2 x 8

Metcon
8-7-6-5-4-3-2-1
OH Walking Lunges, 95 lbs
C2B pull-ups

3:50

I spent some time trying to find leg stuff I can do in a metcon that won't aggravate my knee. Walking lunges, double unders, and smallish box step-ups all seem to be ok.

Hip Stretching
I've stretched 2 times today already and plan on getting in a 3rd tonight. This includes about 1 minute of PNF on my hamstrings, and 90 second holds for each leg on each of these 2 stretches outlined on SFCF's blog:

http://sanfranciscocrossfit.blogspot.com/2009/01/your-tight-hips-betray-you.html
http://sanfranciscocrossfit.blogspot.com/2008/12/doode-wheres-my-quads.html

That quad stretch is the one that really knocks out the knee pain. I'm looking to run through these stretches thrice daily.

Chris Salvato
06-09-2009, 01:51 PM
Lunges, jump rope and box step-ups are brutal on patellar tendon knee pain.

1) Lunges - Focused Negative
2) Jump Rope - Plyometric Impact
3) Step up - Focused negative and brutal concentric

Then again...quad stretches definitely aggravate my problem more than alleviate them.

I just worry too much when it comes to knees, I guess.

I would seriously just ice, rest and do leg extensions for a few weeks. Maybe a PT can offer better advice, though.

Steven Low
06-09-2009, 01:59 PM
What movements hurts? At what angles?
Where does it hurt (google picture and mark)?

Ryan Brown
06-11-2009, 12:11 PM
6/10/09

Rest Day

Only had time for 1 stretching session.

Ryan Brown
06-11-2009, 12:21 PM
6/11/09

Metcon
10 Tire Flips
20 Box Jumps, 24''

4:52

Knee Issues

Ok, so ever since I've begun stretching my quads, my knee pain has been reduced tremendously. I mean, really, it's STUPID how quickly and how drastically this has reduced the pain. Even during and after today's WOD, which clearly featured quite a bit of knee flexion/extension, there was NO pain. I can still reach down with my finger and find that tender spot to trigger the pain, but even when I do that, it's not nearly as bad as it was a week ago.

So, here's my theory on what was happening in my knee. I think it was a patella tracking issue that was irritating cartilage or some other tissue and that's where the pain came from. I believe that the cause of this tracking issue was my ultra tight quads. Over the past few months my quads probably became tighter and tighter, as I wasn't stretching them, and the tracking got worse and worse. And now that I've finally begun stretching them, my patella can move how it is supposed to and the irritated/inflamed tissue can finally recover. Hopefully, if I continue stretching, I can keep my patellas tracking properly and never have to deal with this particular issue again.

Anyone see any holes in this theory or have alternatives they would suggest?

I'm still not doing any ME work on my legs (squats, DL's, Oly) for the rest of the week.

Ryan Brown
06-12-2009, 09:20 AM
6/11/09 (Cont'd)

Bench Press
45 x 5
95 x 5
135 x 3
155 x 3

175 x 5
180 x 5
185 x 5

Chris Salvato
06-12-2009, 10:34 AM
So glad to hear that your knee is better already man...

I wish stretching alone fixed all my problems...

Steven Low
06-12-2009, 10:54 AM
Sounds fine to me. As long as you are getting adequate hamstring work which you obviously are.

Also, do some IT band stretches/foam roll.

I suspect it was a bit of plica syndrome + maybe tendonitis. Tracking pain is usually lateral.

Ryan Brown
06-13-2009, 09:27 AM
6/12/09

Planche / Front Lever
8 x 1 TPPU
6 x 2 TFLPU

Coupled together until I ran out of TFLPU to do.

HSPU
5 x 3 Full ROM negs

Metcon
21-15-9
Push Press, 95 lbs
KB swing, 53 lbs

3:42

Ryan Brown
06-13-2009, 09:30 AM
6/13/09

Metcon

5 Rounds for time:
Run 400m
30 Box Jumps, 24''
30 Wall ball, 20 lbs

My box jumps were on a 22'' tire. So, not quite Rx'd.

19:26

Longest WOD in quite awhile, but it felt really good. Never broke up any of the BJ or WB.

Ryan Brown
06-16-2009, 10:01 AM
6/14/09

Very Active Rest day

Played around in the pool, went for a leisurely bike ride and played about an hour of ultimate frisbee.

Ryan Brown
06-16-2009, 10:03 AM
6/15/09

Planche & Front Lever
TPL 6 x :10 holds

TFL 1 x :10 hold
TFL 4 x :12 holds

Back Squat
45 x 6
135 x 5
185 x 3
225 x 3
275 x 3

My legs are still very sore from "Kelly", so I just ran through warm-up sets. First time squatting heavy since I've "fixed" my knee and it felt fine. No pain.

Ryan Brown
06-16-2009, 03:44 PM
6/16/09

Press
45 x 6
65 x 5
95 x 3
115 x 2

122.5 x 2 x 8

Metcon
30 C2B Burpee Pull-ups

2:21

Chris Salvato
06-16-2009, 06:39 PM
Hey fool,

this may seem like a weird question...but i was wondering what your current goals are? I know your previous goal was to qualify for the games but that is over so I was wondering what your goal is now? Are you prepping for the next year? What goals do you want to hit in preparation of that?

Keep me informed man, I enjoy watching your training!

Chris

Ryan Brown
06-17-2009, 10:55 AM
I am preparing for next years games. Here are my goals that I would like to accomplish by the qualifiers for next year:

Body Comp Goals
-Weigh at least 180, BF 8-9%

Slow Lift Goals
-2.5x bwt DL
-2.2x bwt Squat
-Bwt Press

Oly Goals
-1.2x bwt Snatch
-1.5x bwt Clean and Jerk
-1.7x bwt Clean

Gymnastics Goals
-Hold a full Front Lever for 5 seconds
-Hold an Advanced Tuck Planche for 10 seconds
-30 consecutive Chest-to-bar pull-ups
-5 Full-ROM HSPU

Crossfit WOD Goals
-FGB of 400 or more
-C2B Cindy of 25 or more
-C2B Fran sub-4:00
-Sub-1:00 400m
-Sub-19:00 5k
-15 BWT OHS
-Row 2k sub-7:00

I think these are all within my grasp. I can already DL 2.5 bwt and Squat 2.2 bwt at my current weight. So, all i have to do is maintain those ratios when I get bigger. The press will be tricky and I'm trying to get it up as much as possible before I start trying to gain weight in August. My current plan for that seems to be working still. The gymnastics goals will also be challenging. The 30 c2b pull-ups seem especially daunting, but establishing my Front Lever should complement that feat nicely. A lot of the Crossfit goals should take care of themselves once I get bigger/stronger.

So, right now I'm working towards the PL/FL goals, the BWT Press, and I'm just trying to maintain my metcon and other lifts. In august I'll start trying to gain weight and maintain my gymnastics. I'm planning on spending 3 months gaining weight. I'd like to get up to 200 lbs, to be safe, then cut back from there. Once I get my BF% back down, I think I'll be able to knock off most of the Oly and Slow lift goals. Then I'll be focused on the CF WODs and gymnastics goals for the final few months before the qualifiers, while at least maintaining my strength under the bar.

Ryan Brown
06-17-2009, 10:56 AM
6/17/09

Rest Day

Chris Salvato
06-17-2009, 12:06 PM
Do you mean deadhang pullups? I would think so since you can do 21 BFKips easily...

Ryan Brown
06-17-2009, 11:42 PM
I mean kipping chest to bar. I can only do about 12 or so right now.

Ryan Brown
06-18-2009, 07:44 PM
6/18/09

Bench Press
45 x 5
95 x 5
135 x 5
155 x 3
175 x 3

185 x 5
190 x 5 x 2

Metcon
5 Rounds:
5 Box Jumps, 36''
10 KB Snatch, 45 lbs
15 KTE

6:16

I was supposed to do ME Deadlifts today but I decided not to because there is still just a twinge of pain in my left knee. I want to be careful to let that heal up before I push it. Besides, I'm focused mainly on upper body strength right now anyway.

Ryan Brown
06-20-2009, 12:01 AM
6/19/09

Planche & Front Lever
6 x 1 TPPU
6 x 2 TFLPU

HSPU
3 x 3 Full ROM negs

I planned on doing 5 x 3 but I was just feeling worn out on these today, so I took it easy.

Metcon
4 Rounds:
10 SDLHP, 115 lbs
10 Push Jerks, 115 lbs
Run 300m

9:06

Ryan Brown
06-20-2009, 06:25 PM
6/20/09

Rest Day

Ryan Brown
06-21-2009, 07:08 PM
6/21/09

Rest Day

Played some tennis for about 2 hours.

Ok, my knee pain is still lingering. I haven't done any ME work on my legs in the past 2 weeks. I have been using them in metcon though. I don't believe this is good enough to let the inflammation recover. I am going to take an entire month off of using my legs for ME work or metcon. I'm thinking I might even stop doing metcon altogether during this period because the idea of metcon without my legs sounds like it would be really hard on my upper body. So, I'm going to focus on my Press, Planche and Front Lever progressions and maybe even do some work on a Back lever. I just need my knee to heal in time for my mass gain cycle in late august.

Ryan Brown
06-23-2009, 09:59 AM
6/22/09

Planche & Front Lever

Tuck Planche
:10 x 1
:11 x 5

Tuck Front Lever
:10 x 2
:12 x 4

These holds felt really good. I'm thinking I might be able to move to the Adv. Tuck progressions on both of them within a couple weeks.

I also played around with the back lever a little bit today. I can do a tuck back lever and I might start training that. I'm thinking I would just do it with my PL and FL stuff, on Mondays and Fridays. Is there a way to work the back lever dynamically? like FL pull-ups do for the front lever?

Ryan Brown
06-23-2009, 09:13 PM
6/23/09

Press
45 x 5
65 x 5
95 x 3
115 x 2
120 x 2

125 x 2 x 8

Weighted Chins
Bwt x 5
35 x 3 x 3

Ryan Brown
06-24-2009, 04:19 PM
6/24/09

Rest Day

My knees seem to feel better. I think the time off is doing them good. The WOD at my box today was 5-5-3-3-1-1-1 Back Squats. It's like they were taunting me. God, I miss heavy Back Squats.

Ryan Brown
06-25-2009, 07:48 PM
6/25/09

Planche and Front Lever

TPPU 6 x 1

TFLPU 6 x 2

HSPU Full ROM

Negatives
2 x 3
3 x 2


Video

http://www.youtube.com/watch?v=y86i3KLq4hk

Here's a video of some of this gymnastics stuff. My tuck planche push-ups are what I'm most proud of. The hips don't sag in the bottom and then "catch-up" at the end anymore. I'm really happy with those.

Ryan Brown
06-26-2009, 11:08 PM
6/26/09

Rest Day

I didn't even get to stretch today.

Oh, and I typically avoid these at all costs, but I've started taking NSAID's (Advil) for my knee. It seems to be helping with the inflammation tremendously, though. I'm going to keep it up for a few days, then quit and see if my knee stays pain-free.

Chris Salvato
06-27-2009, 07:38 AM
the gymnastics stuff looks good.

I am surprised that you cannot back lever with all the KB work you do. Can we get film of an attempt? All you need to do is extend fully and you are there.

Ryan Brown
06-27-2009, 01:56 PM
6/27/09

Bench Press
45 x 6
95 x 5
135 x 5
155 x 3

185 x 5
190 x 5
195 x 5 (PR)

Back Lever
Adv. Tuck BL
2 x :10

2 attempts at full Back Levers

Adv. Tuck BL
1 x :10


Here's a video of those attempts, Chris.

http://www.youtube.com/watch?v=rHd4MKVjHv4

Chris Salvato
06-27-2009, 01:57 PM
Vid is unavailable.

Ryan Brown
06-27-2009, 01:58 PM
It's still processing, I JUST posted it.

Steven Low
06-27-2009, 05:20 PM
1. Palms need to face backwards.
2. Go from a inverted pike out to the position. A bit easier to feel than extending legs.
3. Look straight ahead.. it will help level you out.

Ryan Brown
06-30-2009, 11:59 AM
6/28/09

Active Rest Day

I went into the gym to hang out with Sarah Dunsmore and Caroline Attmore, who both qualified for the Crossfit games. While I was there I demonstrated some stuff on the rings and parallettes.

Ryan Brown
06-30-2009, 12:04 PM
6/29/09

Planche
Tuck Planche x :12 x 5

Front Lever
Tuck Front Lever x :15 x 5

I'm going to move up to Adv. Tuck Front Lever next week.

Back Lever
Adv. Tuck Back lever x :10
ATBL x :08
ATBL x :06
ATBL x :05 x 2

I'm still not quite comfortable getting into the position for these. But, I filmed them and they were much improved. They look better than they feel.

Ryan Brown
06-30-2009, 12:09 PM
6/30/09

Press
45 x 5
95 x 3
115 x 2
125 x 1

127.5 x 2 x 8

Weighted Chins
Bwt x 5
20 x 3

30 x 3
35 x 3
40 x 3 x 3

I like the way I did my weighted chin workout today. And I think I'm going to try it this way for awhile. It's basically the CFSB methodology. So, I approached it as ascending sets (3-3-3-3-3), keeping my first couple work sets rather conservative. And if I hit a PR, I call it a day no matter how easy it felt. Doing this with my Barbell lifts on CFSB did a good job of keeping my progressing without over training. I'll see how it applies to Chins.

Chris Salvato
06-30-2009, 01:51 PM
1. Palms need to face backwards.
2. Go from a inverted pike out to the position. A bit easier to feel than extending legs.
3. Look straight ahead.. it will help level you out.

Yup, I find it MUCH easier to go into back level from an inverted pike or Adv. tuck as opposed to extending all at once, as well. Look straight ahead an point your toes and squeeze your glutes. The iso holds take every fiber of your being to work together.

Ryan Brown
07-02-2009, 03:28 PM
7/1/09

Rest Day

Ryan Brown
07-02-2009, 03:33 PM
7/2/09

Bench Press
45 x 8
135 x 5
155 x 3
175 x 3
185 x 3

195 x 5 x 3

Pullups
10-7-4
10 lbs

1:00 Rest between rounds

Ryan Brown
07-02-2009, 03:41 PM
I went to a physical therapist on Wednesday to get my knee looked at. He assessed it and pretty much confirmed what I thought. My quads and hip flexors are very tight and this is causing strain on the medial inferior connective tissue of my knee. He did some ultrasound therapy on it, and some massage. He also gave me some self-stretching and foam rolling to do. So, I'm going to do that. He said that with diligent stretching and foam rolling I should be able to train on it as soon as it is comfortable to do so. I'm aiming for mid-July. I was also scheduled for 2 follow up appointments with a massage therapist. So, loosening up my quads and hip flexors seems to be the only thing between me and heavy squats/oly work. Knowing this, I'm feeling a lot more motivated to get my stretching sessions in twice a day, along with some foam rolling.

Ryan Brown
07-06-2009, 11:36 AM
7/3/09

Planche
TPPU x 1 x 6

Front Lever
TFLPU x 3 x 2
TFLPU x 2 x 4

Back Lever
ATBL x :06 x 1
ATBL x :05 x 5

HSPU
Full ROM negatives
5 x 3

Ryan Brown
07-06-2009, 11:37 AM
7/4/09 - 7/5/09

Rest Days

Ryan Brown
07-06-2009, 11:41 AM
7/6/09

Planche
Tuck Planche x :13 x 5

These felt solid at 13 seconds. I imagine my max hold, when fresh, would be around 17 seconds. Once I can do :15 x 5, I'll try to step up to Adv. Tuck PL. I'd imagine this will be in a week or two.

Front Lever
ATFL x :08 x 5

Finally jumped up to the Adv. Tuck FL. I think it was a good choice.

Back Lever
ATBL x :07 x 5

These are feeling more and more natural.

Ryan Brown
07-07-2009, 11:03 AM
7/7/09

Had a PT appointment this morning. A massage therapist attacked my IT band. He explained more thoroughly where I'm tight and why that's causing the knee pain. My goal of training on it again starting mid-july is looking pretty possible right now.

Press
45 x 6
65 x 5
95 x 3
115 x 2
125 x 2

130 x 2 x 8

Chins
Bwt x 5
20 x 3
30 x 3

40 x 3 x 2
45 x 3 x 3

Ryan Brown
07-09-2009, 03:11 PM
7/8/09

Rest Day

Played some easy Tennis with my friends. This was the most vigorous use my knees have gotten in 3 weeks. They feel really good. The more I stretch and foam roll, the better they get. I'm feeling really hopeful right now.

Ryan Brown
07-09-2009, 03:13 PM
7/9/09

Bench Press
45 x 5
95 x 5
135 x 5
155 x 3
185 x 3

195 x 5
200 x 5 (PR)

High Rep Chins
10-7-4
11.25 lbs (PR)

1:00 Rest btwn sets

Ryan Brown
07-11-2009, 10:19 AM
7/10/09

Planche
TPPU x 1 x 7

Front Lever
TFLPU x 3 x 1
TFLPU x 2 x 6

Back Lever
ATBL x :08 x 7

HSPU
Full ROM Negatives
5 x 3

Metcon
6 x 100m uphill Sprints
Rested about 45 seconds between efforts

My knee was feeling good, so I decided to try this out. It felt fine while doing them and afterwards. So, I'm going to start doing short sprints like this 4 days/week to keep my metcon up.

Ryan Brown
07-11-2009, 09:05 PM
7/11/09

Rest Day

Glued to the computer and cell phone all day for CF games updates from Twitter and my peeps on the ground out there.

Ryan Brown
07-12-2009, 06:48 PM
7/12/09

Rest Day

Ryan Brown
07-13-2009, 09:35 PM
7/13/09

Planche
ATPL x :05 x 4
ATPL x :04 x 1
ATPL x :02 x 1

Finally graduated to Adv. Tuck Planche! I got 3 of these attempts on video, and they all looked good to me. I'll post them soon.

Front Lever
ATFL x :10 x 6

Back Lever
ATBL x :08 x 4
ATBL x :07 x 2

It's hard to feel the progress on these. I took a video and my form looks good, but it still feels weird. It did start to become more comfortable as my workout wore on.

Ryan Brown
07-14-2009, 01:09 PM
7/14/09

Press
45 x 6
95 x 3
115 x 3
125 x 2

132.5 x 2 x 8

Weighted Chins
Bwt x 6
20 x 4
30 x 3

40 x 3 x 2
45 x 3 x 3 (Stronger chest contact than last week)

Ryan Brown
07-14-2009, 06:52 PM
Here's some of my gymnastics progressions from 7/13/09. If anyone wants to inspect my form, on the ATPL and BL especially, feel free.

http://www.youtube.com/watch?v=syv5y0WT_B0

Steven Low
07-14-2009, 11:14 PM
Looks pretty good actually. You know what your faults are so you can correct them.

Also, instead of jumping into inverted hang with the bent arms and then pulling up to it I would suggest starting from a hang and doing straight arm pulls (bent body is fine until you can straight body) to inverted. Will help you get more used to straight arm work faster.

Ryan Brown
07-15-2009, 05:45 AM
Thanks, Steve. I'll try to make that a habit. And, I tried doing the BL with my palms facing back, as you suggested to me before. It put a lot of strain on my elbows. Any fix for that?

Steven Low
07-15-2009, 09:45 AM
Nah, the elbows gotta adapt to the load. I don't like it that much either which is why I don't do back lever. But it will help if you ever want to progress to cross/maltese/inverted cross/etc.

Ryan Brown
07-15-2009, 12:35 PM
Yeah, I could see myself working on a Cross one day, so I'll try to use that grip.

7/15/09

Rest Day

Since Sunday, I've felt like this:
I feel tired all day
Very irritable
I can't sleep when I finally do lay down
Decreased appetite
Recovering knee hurts more than usual (That's only today)

It's nothing new, just some overreaching. Probably caused by my shaky sleep schedule and diet last week. I'm going to cut out my thurs/fri training sessions this week, resulting in a 5 day rest. I'll try to get 9 hours of sleep per night during this period and keep my diet clean.

Ryan Brown
07-16-2009, 10:03 AM
7/16/09

Rest Day

I slept 10.5 hours last night.
Awesome!

Ryan Brown
07-17-2009, 02:22 PM
7/17/09

Rest Day

Did all my knee rehab stuff. Stretching, exercises and foam rolling.

Ryan Brown
07-19-2009, 06:18 PM
7/18 - 7/19/09

Rest Days

More knee work. Massage, Stretching, Foam Rolling. It's getting better. I'm not going to rush it and I may not do any leg work until I go back to school in a month, just to be safe and give it plenty of healing time.

Ryan Brown
07-20-2009, 03:02 PM
7/20/09

Rest Day

I planned on starting my training again today, but I'm still feeling a little tired and the rest seems to be helping my knee.

Ryan Brown
07-21-2009, 02:20 PM
7/21/09

Press
45 x 5
95 x 5
115 x 3
125 x 2

132.5 x 2

This felt good, so I decided to go for an increase:

135 x 2 x 4

But I only made it to 4 sets before I started reaching failure. So, I called it a day. Shouldn't have been so greedy, but I wanted to use the big plates SO BAD! I'll reattempt this next week.

Weighted Chins
Bodyweight x 5
20 x 3
30 x 3
40 x 3
45 x 3
46.25 x 3 (PR)

Ryan Brown
07-22-2009, 11:50 AM
7/22/09

Rest Day

Stretching, Foam Rolling and exercises for the knee.

Ryan Brown
07-23-2009, 01:42 PM
7/23/09

Bench Press
45 x 6
135 x 5
155 x 5
185 x 3

195 x 5
200 x 5
205 x 5 (PR)

High Rep Pullups
10-7-4 @ 12.5 lbs

My final reps on the sets of "7" and "4" weren't chest-to-bar, but I'll take it.

Ryan Brown
07-25-2009, 11:32 AM
7/24/09

I only got 5 hours sleep last night, so I didn't want to train really hard. So, just to keep the movements fresh, I played around with some Planche, Front lever and Back lever stuff. And I also did this:

Full ROM HSPU
Concentric w/ abmat under head x 1
Full ROM concentric x 1 x 3 (PR!)

I finally got the full ROM HSPU! This is a major victory in my war against my weak overhead pressing strength.
Of course, to make it legit, here's a video:
http://www.youtube.com/watch?v=8nomXX1reOc

Ryan Brown
07-26-2009, 10:35 PM
7/25/09

Rest Day

Ryan Brown
07-26-2009, 10:37 PM
7/26/09

Did a few Straight Legged DL's with 115 and demonstrated some Muscle Ups. Other than that, Rest Day

Ryan Brown
07-27-2009, 09:42 PM
7/27/09

Planche
ATPL x :05 x 4
ATPL x :04 x 2

I got these on video and I think my hips may still be a bit too high. They're definitely higher than my shoulders, but when I look at the pictures of the ATPL from coach Sommer's article, their hips are in almost the same position as mine. So, take a look and let me know what you guys think. Should I focus on getting my hips lower or are they fine as they are?

http://www.youtube.com/watch?v=Vm5m7EeWxdA

Front Lever
ATFL x :10 x 6

Back Lever
ATBL x :07 x 6

Full BL attempt/Negative

I decided to keep training the BL with my palms facing upwards. Doing it the "right way" just kills my elbows too much and I think there are still strength benefits to doing it with the grip I'm choosing.

Ryan Brown
07-28-2009, 01:36 PM
7/28/09

Press
45 x 6
95 x 3
115 x 3
125 x 2

132.5 x 2 x 8

Chins
Bwt x 6
20 x 3
30 x 2
40 x 3
47.5 x 3 x 2 (PR)

Chris Salvato
07-29-2009, 05:46 PM
PL and FL looks good man.

I just checked in on your HSPU and it seems like you got them! GRATS! Did the frenchies help put you over the top? Also, you may want to consider forcing your elbows IN a bit more.

Grats again!

Ryan Brown
07-29-2009, 10:32 PM
Thanks, man. Actually, I never even tried the Frenchies. I took a week off immediately after PMing you b/c I was overreaching. Then when I started training again, I just tried to squeeze out a full concentric like you suggested, and I got it. I'm pretty psyched because I think the full ROM HSPU is a good avenue to go down to get my overhead strength out of this rut.

Steven Low
07-29-2009, 11:33 PM
Yeah, put those parallettes in to shoulder width or maybe an inch or two outside. They're way too wide if you wanna do freestanding.

Ryan Brown
08-02-2009, 11:59 PM
7/29/09 - 7/30/09

Rest Days

I missed my bench press workout this week

Ryan Brown
08-03-2009, 12:02 AM
7/31/09

I rotated through each of these movements, resting 90-120 seconds between efforts.

Planche
TPPU x 1 x 6

I will probably start doing doubles with these soon.

Front Lever
TFLPU x 3 x 6

HSPU
6 x 1 Full ROM concentrics

Back Lever
ATBL x :08 x 6

Ryan Brown
08-03-2009, 12:06 AM
8/1/09 - 8/2/09

Rest Days

Ryan Brown
08-05-2009, 09:36 AM
8/3/09 - 8/4/09

Rest Days at the beach.

My training schedule has gotten pretty messed up and inconsistent over the past 2 weeks. I'm going to try to train these next 3 days, take the weekend off, and then get back on my regular schedule. I missed bench press last week, so I'll make sure to do that on one of these oncoming days.

Ryan Brown
08-05-2009, 01:31 PM
8/5/09

Press
45 x 6
75 x 5
95 x 3
115 x 3
130 x 2

135 x 2 x 8

Bar speed decreased after I got around my 5th work set, but 135 felt much better today than when I attempted it 2 weeks ago. I can feel my progress with this protocol stalling. I imagine I might get to 140 x 2 x 8 and then I'll bias my press training more towards the full ROM HSPU.

Weighted Chins
Bwt x 6
20 x 4
30 x 3
40 x 3
45 x 3
50 x 3 (PR)

Ryan Brown
08-07-2009, 09:55 AM
8/6/09

Rest Day

Ryan Brown
08-07-2009, 02:52 PM
8/7/09

Planche
ATPL x :04 x 6

These felt ok. Really hard. My hips were in good position. I feel like I'm stuck in between progressions where tuck planche feels easy, but adv. tuck planche is SUPER HARD. I just hope my advancement to ATPL wasn't premature.

Front Lever
ATFL x :10 x 6

These felt solid. I imagine I'll have a full front lever for 2-3 seconds in a month or so. I may start doing straddle or One-legged FL next week. I'll see how I feel.

Back Lever
ATBL x :08 x 2

I only did 2 sets of these, then I decided they were too taxing when paired with the ATPL and my ATPL was suffering b/c of them. I think I'll move my BL to Bench Press day (Tomorrow) and then keep doing them on my dynamic lever work day b/c they don't seem to interfere with TPPU's as much as the static work.

HSPU
6 x 1 Full ROM Concentrics

Feeling good. I may go for a double next time.

Metcon
3 x 400m Sprints
Full 4-5 minute recovery between efforts

My knee doesn't seem bothered at all by these. I think it has to do with the relatively short duration, and my decent pose method running style that emphasizes pulling the foot up with the hamstringsl, rather than a quad-driven knee extension (pushing off). I didn't time these but they felt like they were in the 1:10-1:20 range. Not my fastest. I did them in my five fingers. My calves are smoked.

Ryan Brown
08-08-2009, 09:56 AM
8/8/09

Back Lever
ATBL x :09 x 6

These felt really strong, which was unexpected because the 2 sets I did yesterday didn't feel very good at all. It must have been the ATPL I'd done beforehand.

Bench Press
45 x 5
95 x 4
135 x 5
155 x 3
185 x 3

195 x 5
200 x 5
200 x 5 (A little help from my spotter on the 5th rep)

I haven't benched in a couple weeks, and it shows.

Ryan Brown
08-10-2009, 12:19 PM
8/9/09

Rest Day

Ryan Brown
08-10-2009, 12:25 PM
8/10/09

Press
45 x 5
65 x 5
95 x 3
115 x 3
125 x 2

135 x 2 x 8

These felt pretty much the same as last week. Maybe a bit harder. I'm still pretty sore from Bench Pressing on Saturday and I bet that has something to do with it.

Weighted Chins
Bwt x 6
20 x 4
30 x 3
40 x 2

45 x 3
50 x 3
52.5 x 3 (PR)

Knee Update
I've been diligently rehabbing my knees for the past month and my right knee feels fine now. I think it is in good enough shape to train on. However, my left knee still has some pain. It has improved, but sometimes it seems like getting back to 100% will take an eternity. I'm going to the PT tomorrow one last time before I go back to Boone for another semester of college. I'll see what he has to say about it. My fear is that I must simply give it more time. This injury is the only thing keeping me from starting a mass gain cycle. As soon as it's healed that's the direction I plan on going in.

Ryan Brown
08-11-2009, 07:56 PM
8/11/09

Planche
TPPU x 2 x 3
TPPU x 1 x 3

My first time doing doubles with these! I degraded to singles when I felt the quality diminishing, but the doubles felt strong.

Front Lever
Instead of my usual FL pull-ups, I've decided to try Adv. Tuck Front Lever Pulls (ATFLP). I start in a dead hang from the rings, set my tuck and pull myself, with straight arms, up into an ATFL. Hold for just a second and lower.

ATFLP x 2 x 3
ATFLP x 2 x 3

Back Lever
ATBL x :09 x 6

These felt really good today. Steady progress.

Knee Update
Went to the PT today. He said I'm probably ready to start doing some strength training on the knee. Just some bodyweight lunges and squats. So, I'll start throwing these in, without intensity, over the next couple weeks. I'll add weight/intensity as I feel ready. My goal is to start my mass gain program (heavy squatting/Oly) on Monday, September 7th. that gives me about one more month to have my knee prepared for heavy loads. With my progress so far, I think that's doable.

Ryan Brown
08-12-2009, 12:06 PM
8/12/09

Rest Day

Ryan Brown
08-13-2009, 01:29 PM
8/13/09

Bench Press
45 x 6
95 x 5
135 x 5
155 x 3
185 x 3
205 x 5 x 2

This felt good. Definitely not a max. I'll go for 210 x 5 next week.

Ryan Brown
08-14-2009, 12:19 PM
8/14/09

HSPU
Full ROM Concentrics
2 x 2
3 x 1

Those doubles felt good.

Planche
ATPL x :04 x 4
ATPL x :02 x 6

Front Lever
ATFL x :12 x 5

Ryan Brown
08-16-2009, 10:11 AM
8/15/09

Rest Day

Ryan Brown
08-16-2009, 10:14 AM
8/16/09

Rest Day

Did some wakeboarding for the first time this summer. Made some progress on my jumping ability. My knees felt good when I was riding. A little soreness afterwards. At the moment they feel fine.

Timothy Holmes
08-18-2009, 06:46 AM
8/16/09Did some wakeboarding for the first time this summer. Made some progress on my jumping ability. My knees felt good when I was riding. A little soreness afterwards. At the moment they feel fine.

Cool, I tried it for the first time on Sunday. It's pretty rad, eh. How good are you? I tried a Raleigh - no good. My neck muscles are the only ones sore, from all those face plants, I guess...

Ryan Brown
08-18-2009, 08:00 AM
I am by no means a great or highly experienced wakeboarder, Timothy. I've done it 6 or 7 times and I just began getting comfortable with getting air off the wake on Sunday. But I do think it's a whole lot of fun.

8/17/09

Press
45 x 6
65 x 5
95 x 4
115 x 3
125 x 1

135 x 2
137.5 x 2 x 7

This is a PR for my 8x2. My technique felt really spot-on today.

Weighted Chins
Bwt x 6
20 x 4
30 x 3
40 x 2

50 x 3
52.5 x 3
55 x 3 (PR)

55 lbs felt good. I left some in the tank for next week.

Ryan Brown
08-18-2009, 10:35 AM
8/18/09

Coupled the PL/FL. Then did the BL on it's own.

Planche
TPPU x 2 x 5
TPPU x 1

Front Lever
ATFLP x 2 x 6

Back Lever
ATBL x :10
ATBL x :09 x 5

Ryan Brown
08-19-2009, 12:48 PM
8/19/09

Rest Day

Ryan Brown
08-21-2009, 12:00 PM
8/20/09

Rest Day

Ryan Brown
08-21-2009, 02:08 PM
8/21/09

Planche
ATPL x :04 x 5
ATPL x :03

Front Lever
ATFL x :12 x 5

HSPU
Full ROM x 2 x 3
Full ROM x 1 x 3

Ryan Brown
08-24-2009, 09:45 AM
8/22/09 - 8/23/09

Rest Days

Ryan Brown
08-24-2009, 01:58 PM
8/24/09

Press
45 x 6
65 x 5
95 x 3
115 x 2
125 x 2
135 x 2 x 5

I stopped at 5 sets because I was getting close to failure. I did these at the SRC on campus. The weights here have always felt a bit heavier than back home, so I expect to see a slight decline in my numbers when I train here.

Chins
bwt x 6
20 x 4
30 x 3
40 x 3
50 x 3
55 x 3

These felt VERY strong.

Back Squats
45 x 5
95 x 5 x 3

The knees seemed to handle this just fine.

Now that I'm back at school I got to hang out with my friend, Spencer Hendel, at the gym today. He took 12th place at the games this year. I'm keeping an eye on him, because he's going to be a force to be reckoned with in a few years time.

Ryan Brown
08-26-2009, 10:34 AM
8/25/09

Planche
TPPU x 2 x 6

Front Lever
ATFLP x 2 x 6

Did these on a bar at the gym instead of my usual rings. They felt a bit different. I think I prefer the rings.

Metcon
2 x 200m Sprint, each for time
Full Recovery between

0:27 and 0:28

Chris Salvato
08-26-2009, 12:33 PM
Hey dude - sorry I didnt get around to answering you PM -- it went to the bottom of my priorities list because Steve said he spoke with you about it. Did steve answer your questions?

Ryan Brown
08-26-2009, 02:29 PM
Yeah, man. No problem. Steve answered it very thoroughly and I've figured out how I'll approach it.

Chris Salvato
08-26-2009, 05:06 PM
That works - I figured he was thorough which is why it went to the wayside.

I enjoy watching your training, man - keep it up!

Ryan Brown
08-26-2009, 08:11 PM
8/26/09

Back Squats
45 x 5
135 x 5
185 x 5 x 5

My knee felt solid through all of these. But, 185 is embarassingly hard since I haven't squatted in a few months. I'm starting to get seriously excited at the thought of training my legs again.

Random Gymnastics
Between my back squat sets I attempted some Freestanding HSPU and did some small sets of L-pullups and strict pullups.

Chris Salvato
08-26-2009, 08:21 PM
i did 135x5 the other day for the first time in about 8 months and it felt the same as I remembered 250 feeling :(

Ryan Brown
08-28-2009, 12:00 PM
8/27/09

Bench Press
45 x 5
95 x 5
135 x 5
155 x 4
185 x 3

195 x 5
205 x 5
205 x 4

Metcon
Did some light swimming for 20-30 minutes.

Ryan Brown
08-29-2009, 08:13 AM
8/28/09

Feeling really weak today. Chest is VERY sore from Bench Press yesterday.

Planche
ATPL x :03 x 5

These felt kind of weak today. I'm frustrated because I don't seem to be seeing much progress with my Planche. Ever since I switched to Adv. Tuck Planche it's been slow. I might go back to Tuck Planche. I'm not quite sure.

Then, I was supposed to do HSPU and Front Lever today as well. I attempted a set of 2 HSPU's and I couldn't even get a single rep. I could tell I was having an off-day and just cut my training session short. It's probably recovery related because this first week back at college hasn't been very restful. I'm hoping I'll be back to normal by Monday.

Ryan Brown
08-30-2009, 08:28 PM
8/29/09 - 8/30/09

Rest Days

Knee feels pretty good. A week from Monday, I start mass gain.

Ryan Brown
08-31-2009, 08:39 PM
8/31/09

Press
45 x 6
65 x 4
95 x 3
115 x 2
125 x 2
135 x 2 x 8

Chins
Bwt x 6
30 x 3
40 x 2
55 x 3
60 x 3 x 2

I was just shy of chest contact on the 3rd rep of those sets with 60 lbs, however my chin was still WELL over the bar.

Cleans
95 x 2
115 x 2
135 x 2
155 x 2 x 3

My knees felt good with these, much to my delight. I'm SO psyched to start mass gain.

Ryan Brown
09-02-2009, 05:23 PM
9/1/09

Rest Day

Ryan Brown
09-02-2009, 05:44 PM
9/2/09

Planche
ATPL x :02 x 2
ATPL x :04 x 2
ATPL x :03 x 4
ATPL x :02

These felt alright. I've reconsidered what I wrote a few posts back about my Planche progress feeling as if it has stalled. I think that instead, my progress lately has been less about the stop watch and more about technique. I'm still stuck at a 3-4 second hold, but if I review my technique on video from when I first began doing the Adv. Tuck Planche, to my technique now, I'm in a much more correct position. So, I'll try to remain patient and keep working at it.

Front Lever
ATFL x :11
ATFL x :10 x 2
ATFL x :12 x 2

Back Lever
Decided to go for a full back lever attempt, just to see where I stand on this skill. I put it on hold 2 weeks ago, and haven't trained it since. I managed to get a full Back lever for 3-4 seconds! I couldn't believe it! Then I proceeded to do 2 more on video. Here's a link:

http://www.youtube.com/watch?v=S3Rbj65XObM

Sorry for the shitty camera angles. It was the best I could do with the way the rings were set up.

So, I have no idea how or why this is possible, but I'll take it. Now if I can just hold onto this skill while I gain mass, I'll be golden.

Ryan Brown
09-03-2009, 04:13 PM
9/3/09

Parkour training for 2 hours or so. I worked on a variety of techniques, especially underbars and wall run > climb up > top-out combos. I don't do parkour very often anymore, but I find that whenever I do decide to go out and train, once I break through a few psychological barriers, I'm as strong of a traceur as I've ever been. My climb ups have really gotten smooth. I'm sure I owe much of that to my recent focus on upper body gymnastics.

My knee feels pretty good for the most part. It's a little bit sore/tender but, it seemed to handle the parkour pretty well. I didn't take any large drops and I kept all my landings tight and quiet.

Ryan Brown
09-07-2009, 07:29 PM
9/4/09 - 9/6/09

Rest Days

Ryan Brown
09-07-2009, 07:37 PM
I'm officially starting my mass gain program. I'm doing GOMAD + a lot of other food.

Right now my program template looks like this:

Monday
3 x 5 Squat
8 x 2 Press
3 x 3 Weighted Chins

Tuesday
PL/FL Dynamic (TPPU and FL negatives/Pull to FL)
10 x 2 Oly Lift (SN or CL)

Wednesday
Rest

Thursday
1 x 5 DL
3 x 5 Bench Press
Sprints

Friday
PL/FL Static holds
Full ROM HSPU
Optional Short Metcon/parkour day

I'm starting my loading pretty conservatively and looking for moderate weekly increases.

9/7/09

Back Squat
45 x 8
135 x 5
185 x 3
225 x 5 x 3

Press
45 x 6
65 x 5
95 x 3
115 x 3
126 x 2 x 8

Chins
bwt x 6
30 x 3
40 x 2
50 x 2
55 x 3 x 3

Ryan Brown
09-08-2009, 05:23 PM
9/8/09

Planche
TPPU x 1 x 5

Front Lever
FL Neg x 2 x 2
FL Neg x 1 x 3

I only took these negatives from inverted hang to parallel due to my ring setup.

Snatch
45 x 5
75 x 5
125 x 2 x 10

Ryan Brown
09-10-2009, 10:04 AM
9/9/09

Rest Day

After heavy back squats on Monday, and Snatches on Tuesday, my knee is feeling a little more inflamed than usual. It looks like I'll really have to keep on top of my ice/massage/stretching for my knee if I want to train on it again like this. If I see any major regression I'm prepared to postpone my mass gain plans until further notice. I will be really disappointed if I have to do that, though.

Ryan Brown
09-10-2009, 02:29 PM
9/10/09

Deadlift
45 x 5
135 x 5
185 x 3
225 x 5 x 3

Bench Press
45 x 5
95 x 5
135 x 5
155 x 5
185 x 5 x 3

Knee is feeling a little better after training today.

Ryan Brown
09-11-2009, 04:53 PM
9/11/09

Planche
TPL x :15 x 2
TPL x :12 x 3

Front Lever
ATFL x :10 x 2
ATFL x :08 x 4

HSPU
Full ROM x 1 x 1
Full ROM x 2 x 2
Full ROM x 1 x 3

Ryan Brown
09-13-2009, 02:33 PM
9/12/09 - 9/13/09

Rest Days

Ryan Brown
09-14-2009, 05:55 PM
9/14/09

Rest Day

No time for the gym today, so I'll just start my training week tomorrow and bump everything forward one day.

Ryan Brown
09-15-2009, 04:57 PM
9/15/09

Back Squat
45 x 6
95 x 5
135 x 5
185 x 3
225 x 5
245 x 5

Right knee did NOT like that 245 x 5.

Press
45 x 6
65 x 5
95 x 3
115 x 2
131 x 2 x 8

Chins
bwt x 6
20 x 3
30 x 3
40 x 2
57.5 x 3 x 3

Those squats today confirmed my worst fear. My knees just aren't ready for heavy squatting yet. I believe they can handle air squats, running, lunges and light parkour work, but when I put big weight on the bar it's just too much. So, I'm pulling the plug on my mass gain project for now. I'm going to continue to focus my training on my Planche/Front Lever and Press. I'll start doing metcons with the aforementioned bodyweight leg movements and try to gradually increase the stress on my knees. I think I made the mistake of trying to rush back into heavy squats too soon, without a gradual build up.

I'll be cutting my intake back to 2500-3000 Kcals/day from mostly Paleo sources. I'm even considering doing a 30 day strict paleo challenge.

I don't know where this puts me for the 2010 CF games because this year there will be sectional competitions before regionals. That means that I would have to compete as early as January. So, I'm shifting my focus to getting my knee healed, even if that means foregoing the games this year.

Ryan Brown
09-21-2009, 04:15 PM
9/16/09

Planche
TPPU x 1 x 6

Front Lever
ATFLpull x 3 x 2
ATFLpull x 2 x 4

Back Lever
BL x :03 x 3

Ryan Brown
09-21-2009, 04:17 PM
9/17/09 - 9/18/09

Rest Days

Ryan Brown
09-21-2009, 04:18 PM
9/19/09

Planche
TPL x :16 x 4

Front Lever
ATFL x :12 x 2
ATFL x :10
ATFL x :08 x 3

Going for a straight 6 x :10 next time.

HSPU
Full ROM x 1
Full ROM x 2
Full ROM x 1 x 3

Ryan Brown
09-21-2009, 04:20 PM
9/20/09 - 9/21/09

Rest Days

I'm gearing up for a 30 day paleo challenge. No Dairy, Grains, Legumes or Alcohol for 30 days.

Júlíus G. Magnússon
09-21-2009, 04:55 PM
9/20/09 - 9/21/09

Rest Days

I'm gearing up for a 30 day paleo challenge. No Dairy, Grains, Legumes or Alcohol for 30 days.

Sounds pretty brutal. Good luck with that. I know I would be more likely to follow through with 30 days of only pilates and yoga than 30 days of no dairy, sugar or alcohol.

Ryan Brown
09-22-2009, 10:45 PM
9/22/09

Press
45 x 8
65 x 5
95 x 5
115 x 2
125 x 2
135 x 2 x 8


Chins
Bwt x 6
25 x 3
35 x 2
45 x 2
60 x 3 x 3


Cooldown
Ran an easy 800m

Ryan Brown
09-25-2009, 03:00 PM
9/23/09

Planche
TPPU x 1 x 8

Front Lever
ATFL pull x 2
ATFL pull x 1 x 7

Decided that 1 strict pull is better than 1 strict pull, followed by a shaky 2nd rep.

Finished with a few 2-3 second Back Levers, just to hold onto the skill. I may go for a max hold sometime, just for record keeping.

Ryan Brown
09-25-2009, 03:12 PM
9/24/09

Rest Day

This is day 1 of my 30 Day Paleo Challenge. I'm excited to see some accelerated healing of my knee. I also reckon I'll lean out a little bit.

Ryan Brown
09-25-2009, 03:19 PM
9/25/09

Bench Press
45 x 5
95 x 5
135 x 5
155 x 3
185 x 3

195 x 5
200 x 5 x 2

I was expecting it to be a rough day on the bench because I missed my bench day last week and the week prior to that I'd backed off because I was starting my mass gain program. But, I surprised myself and hit 200 x 5 with more in the tank. 205 next week?

Metcon
3 Rounds:
200m Run
10 C2B Pull-ups

3:45

First metcon in a LONG time. I thought it would crush me more than it did but luckily it was short. If I'd gone for 4 or 5 rounds, I would have hit the wall. I also had about a 10 second walk from the track to the pull-up bar each round which certainly helped. My knees felt good with the running. I'm going to try metcon with bodyweight lunges next week.

Alex Bond
09-26-2009, 09:56 AM
I could never make it through a 30 day paleo challenge like that. You've got a pretty impressive log, you'll be a beast once your knee is 100%.

Ryan Brown
09-26-2009, 11:15 AM
Thanks, Alex. I hope I'm a beast after my knees recover.

I'm finding that the paleo thing is a lot easier if I use some of the free Pmenu recipes. They help a lot because they give some variety. I find that often times I don't cheat on my diet because I'm craving a particular food. (although, sometimes that's the case) Often times I cheat just because I'm tired of eating the same old stuff. 30 days of grilled chicken, grapes and almond butter would drive me crazy. Creativity is the key for me.

Ryan Brown
09-26-2009, 02:28 PM
9/26/09

Planche
TPL x :20 x 3

Front Lever
ATFL x :10 x 4
ATFL x :08 x 2

HSPU
Full ROM x 1 x 7

Ryan Brown
09-27-2009, 10:41 PM
9/27/09

Rest Day

Ryan Brown
09-28-2009, 05:47 PM
9/28/09

Press
45 x 6
65 x 5
95 x 3
115 x 3
125 x 2
137 x 2 x 8

This felt good. Going for 140 next week.

Chins
Bwt x 6
20 x 4
35 x 3
45 x 2
60 x 3 x 3

Same weight as last week, but these were more legit reps. I'm considering adding higher rep weighted chins back to my plan like I was doing during the summer. I think I'll try putting a 10-7-4 in on my Thursdays with bench press. Just to see if that can assist my Monday's 3x3.

Metcon
5 Rounds for time:
10 DB Walking Lunges, 30 lbs in each hand
7 Clapping Push-ups

3:28

Ryan Brown
09-29-2009, 05:17 PM
9/29/09

Planche
TPPU x 1 x 9

Front Lever
Pull to ATFL x 1
Pull to ATFL x 2 x 2
Pull to ATFL x 3
Pull to ATFL x 2 x 3

Ryan Brown
09-30-2009, 05:39 PM
9/30/09

Rest Day

7 days strong on the Paleo challenge. So far, so good.

Knees are feeling pretty good. Glutes are very sore from those lunges on Monday.

Ryan Brown
10-03-2009, 09:22 AM
10/1/09

Bench Press
45 x 10
95 x 5
135 x 5
155 x 3
185 x 3
195 x 5
200 x 5
205 x 5

Dead Lift
45 x 10
95 x 5
135 x 5
155 x 5

Chins
10-7-4 @ 20 lbs

Metcon
5 Rounds:
20 DL, 135
Sprint 200m

8:58

Ryan Brown
10-03-2009, 09:24 AM
10/2/09

Planche
ATPL x :03 x 5

Front Lever
ATFL x :10 x 6

HSPU
Full ROM x 1 x 6

Back Lever
2 x :02
1 x :04

Ryan Brown
10-03-2009, 09:41 AM
Yesterday's training session really made me realize I need to make some changes to my planche training. My current plan was simply 2 days/week. 1 day I train the TPPU and on the 2nd day, I train planche static holds. This has done a good job so far, but now I'm stuck somewhere between the tuck Planche and the Adv. Tuck Planche. I can hold a Tuck Planche for 20 seconds or more, but I can barely hold an Adv. Tuck Planche for 2-3 seconds.

After doing some research on gymnastic bodies, I've decided to change 2 things about my planche training that might help. First, I'm going to try to do some consistent BL work 1 day/week. I read that this can carry over to planche, and my fastest planche progress did occur while I was concurrently working on the BL.

The next thing I want to start including are cast wall walks. I was going to post a video of these from the gymnastic bodies youtube channel, but youtube is down for maintenance. I'll post one in a later post as soon as youtube is back up. I tried some of these and I find that if I really lean forward, off the wall and put my hands under my hips it's a pretty intense shoulder stimulation that feels a lot like when I attempt the Adv. Tuck Planche. I'm not yet sure exactly how I'm going to put these into my schedule yet. Any suggestions on that would be appreciated.

Lastly, I think that a rest week is in order for me. I haven't had one in 2.5 months, and I think that may help. So, this week I'm just going to hit 2-3 short metcons and that's it.

Chris Salvato
10-03-2009, 05:02 PM
Ryan,

You may want to consider doing high frequency of F-1 sets on PPPU on rings, PB and ground with elevated feet. Doing that has helped me very much and I know Steve had similar results. I can hold Str. Planche now from just doing those and cutting out static hold and TPPU work.

Let me know what you think..

Chris

Ryan Brown
10-04-2009, 10:51 PM
What are F-1 sets?

Chris Salvato
10-05-2009, 05:51 AM
F-1 means to do a set to the rep just before you fail. Listen to your body and when you feel like you can't do one more rep you stop so as not to go to failure. If you do this up to 10-15 reps then you can likely advance to something harder.

Ryan Brown
10-05-2009, 12:05 PM
Failure minus 1, gotcha. I've tried doing PPPU but I never feel like they're working the proper muscles for the Planche. Maybe I'm doing them wrong. I'll get some on video and post them here for you to check out.

If I do use PPPU, would you recommend that I still keep some isometric work present?

Steven Low
10-05-2009, 05:13 PM
Failure minus 1, gotcha. I've tried doing PPPU but I never feel like they're working the proper muscles for the Planche. Maybe I'm doing them wrong. I'll get some on video and post them here for you to check out.

If I do use PPPU, would you recommend that I still keep some isometric work present?
1. Slightly hollowed
2. Hands stay below the hips all the time. They shouldn't come back towards your shoulders.

Isometrics are certainly still useful

Ryan Brown
10-06-2009, 02:42 PM
10/3-10/6/09

Rest Days

Here's a video of me trying the PPPU with my feet elevated, on parallettes and then on the floor. On the floor, I can probably get about 10 reps before failure. On the parallettes, I could probably get around 3-4 reps before failure.

http://www.youtube.com/watch?v=MUDLsQCZw94

Chris or Steve have anything to say about these?

Steven Low
10-06-2009, 05:11 PM
1. Elevate feet to shoulder height
2. Keep the body uniform as you're coming up. I noticed some slight piking of the hips as you're pushing out.

Overall, looks fine. You're not at the hips level yet so you still have a ways to go. :p

Ryan Brown
10-07-2009, 10:06 PM
10/7/09

Rest Day


Thanks, Steve. I'll work on progressing with those. I'm psyched to see my planche progress back on track.

Ryan Brown
10-08-2009, 09:38 PM
10/8/09

Rest Day

I had a bit of a sore throat last night and over the course of the day a full-on cold has manifested itself. Hopefully it will clear up in time for the weekend.

Chris Salvato
10-09-2009, 06:53 PM
Yeah def get those feet up.

I found PPPU useless until I started elevating my feet so that I was in a full planche position at the top. Its the same exact position and it helps a lot. The stability of the rings helped me a lot, also. Still a lot of progress until i have a full planche but str. is pretty good for now.

Keep up the good work brotherman.

Ryan Brown
10-11-2009, 03:15 PM
10/9-10/11/09

Rest Days

I start training again tomorrow. I feel good.

Thanks for the advice, Chris. I've tried PPPU before but never focused much on elevating the feet and according to what you're telling me, that's probably why they seemed ineffective. If PPPU progression can get me to a decent straddle-planche, I'd be psyched.

Ryan Brown
10-12-2009, 05:25 PM
10/12/09

Press
45 x 8
65 x 5
95 x 5
115 x 3
125 x 2 x 5

These felt heavy. I'm not worried though. I figured my motor pathways would be a little rusty after 10 days off. I'm going to be conservative with my training this week and go for progress next week.

Chins
bwt x 6
20 x 3
35 x 3
45 x 3 x 3

Solid chest contact on all reps. These felt easy, probably b/c I've lost some fat from doing this strict paleo diet.

Metcon
For time:
20 Burpees
Run 400m
20 Burpees

3:41

The paleo challenge is going really well. Today is day 19. It's been pretty much flawless, except I accidentally ate green beans on Saturday because I forgot they are a legume. I didn't eat very much so I'm not too hung up on it. I feel great and I've got really even energy levels all day. 3 days ago I bumped up my protein consumption to allow me to hit 1 gram of protein per lb of bwt. (6 protein blocks, 4 times/day. Even though I'm not "zoning", I still measure in blocks b/c it's second nature to me at this point.)

I've still got a little bit of a cold. I feel good overall, but I could definitely feel the extra mucous during that metcon.

I've been reading info on Creatine Monohydrate and I've begun taking some today. I looked at a few different online calculators for determining proper dosage based on bodyweight and I've decided to load with 24g/day (3 times, 8g/serving) for this week and I'll reduce it to 10g/day after that. I'm excited to see what kind of gains this supplement might bring.

Ryan Brown
10-13-2009, 10:19 PM
10/13/09

Rest Day

I was supposed to train today, but I drove 3 hours home to Raleigh for fall break so I'm just moving everything forward one day.

My knees felt good today, after those Burpees yesterday. That's a good sign.

Ryan Brown
10-15-2009, 12:20 AM
10/14/09

Planche
PPPU w/ feet on 20'' box

1 x 2
1 x 3
3 x 2

Front Lever
One-Legged FL negatives

5 x 2

Back Lever
Back Lever negatives

One leg x 1
Full x 1
One leg x 2 x 2
Full x 1

Ryan Brown
10-15-2009, 04:09 PM
10/15/09

Rest Day

Ryan Brown
10-18-2009, 07:47 PM
10/16/09

Bench
45 x 6
95 x 5
135 x 5
155 x 3
185 x 5 x 3

OAC
Negatives, 2 finger assist
1 x 1R/1L

Negs, 1 finger assist
1 x 1R/1L

Negs, unassisted
3 x 1R/1L

So, I surprised myself and I was capable of a work-able unassisted OAC negatives. I'll be doing these on Thursday with very little volume. Probably 3 x 1R/1L, like I did today.

Ryan Brown
10-18-2009, 07:49 PM
10/17/09

Planche
TPL x :15
TPL x :10
TPL x :12 x 2

Didn't have access to my paralettes for these. I'm not very accustomed to doing them on the floor, but it worked.

Front Lever
Inverted hang -> ATFL
4 x :10

Ryan Brown
10-18-2009, 07:52 PM
10/18/09

Rest Day

I've been reading Coach Somer's book and I've decided to use his method of embedded static work for my Planche, Front Lever and Back Lever. I did this a little bit already, on yesterday's FL work. The idea is that every week, rather than increasing the length of my static progression holds, I'll enter and/or exit the static hold through increasingly more difficult transitions. This is an 8 week progression, at the end of which I will reassess my progress.

Ryan Brown
10-19-2009, 07:50 PM
10/19/09

Press
45 x 6
65 x 5
95 x 3
115 x 2
135 x 2 x 4

I got through 4 sets of these and I was so frustrated with how heavy they felt that I just stopped. I decided that the heavy 8 x 2 presses aren't the magic bullet that they first seemed to be. I believe my slight increase in shoulder press strength over the past few months has been a product of the HSPU I've been doing, not the 8x2 presses. So, I'm ditching these in favor of a 2nd day/week of HSPU work. Today, however, I decided to do some press HS, followed by a HeSPU and call it a day.

Press HS -> HeSPU
5 x 1

Chin Frenchies
20 x 1 x 3

I'm doing these as described in Jim Bathurst's OAC tutorial on beastskills.com
Chin to the top, hold, lower
Chin to the middle, hold, lower
Chin to the bottom, hold, lower
That's 1 complete Rep
I'm considering using a similar approach for my HSPU on Mondays.

I've laid out my new training template using Coach Somer's book. I'll be training PL/FL/BL every work day, M/T/TH/F. I've cut out Press, as discussed above and Bench Press. I'm using the embedded static hold approach for my statics, on an 8 week cycle.

After those 8 weeks, I plan to test my Bench, Chin and Press 1RM to see how I'm doing.

Steven Low
10-20-2009, 04:26 AM
I decided that the heavy 8 x 2 presses aren't the magic bullet that they first seemed to be

I like alternating 3x5 and 5x3 at your strength level.

Will be interesting to see how your embeddeds go.

Ryan Brown
10-20-2009, 09:44 AM
Will be interesting to see how your embeddeds go.

Yeah, the embedded approach is going to be the primary difference between my old program and this new one. It's a much higher volume/lower intensity way to go. I'm just excited to be doing something different with my training.

Here's what my new program looks like:

the + between movements means coupled. I tried to pair movements effectively according to the integrated approach described in BTGB.

Monday
Emb. PL + HSPU Frenchies
Emb. BL + Emb. FL
Weighted Chin Frenchies

Tuesday
Emb BL + FL Negs
Emb. PL + Ring PPPU

Wednesday
Rest

Thursday
Emb. BL + OAC Negs
Emb. PL + Emb. FL

Friday
Emb. PL + HSPU Ladder
Emb. BL + Emb. FL

Sat/Sun
Rest

I'll also be throwing in short metcon and sprints when I feel like it.

Ryan Brown
10-20-2009, 04:31 PM
10/20/09

Back Lever (coupled w/FL)
Lower from inv. hang to adv. tuck BL
6 x :10

Front Lever
One-Leg Negatives
6 x 2

Planche (Coupled w/ PPPU)
lower from Headstand to tuck Planche
2 x :12
3 x :10

I'm going to stick with 10 sec. holds on these for this cycle. 12 seconds was a bit too much.

Ring PPPU
2 x 2
3 x 1

These were very challenging. My feet weren't very elevated, but I focused on keeping my hands turned out and under my hips.

Ryan Brown
10-21-2009, 10:55 PM
10/22/09

Rest Day

Daniel Mays
10-22-2009, 03:29 AM
Ryan,

For your presses have you ever read that Bill Starr article on the Crossfit Journal? That was probably the most informative thing on pressing I have ever read. I also think you may be a little too strict on form. What feels like a cheating press usually isn't, you really can whip some internal body momentum and it feels WAY easier but if you watch it in the video it will be really strict.

IE

This is probably the AWESOMEST 500 lb press, but that doesn't mean everyone can be this perfect

http://www.youtube.com/watch?v=3nJrYPVJ88M

The record breaking press next lift

http://www.youtube.com/watch?v=7erVblY7aiU&feature=related

So yeah, one may be "more strict" but they are both passed by the judges and they aren't Push presses in the CF sense. I'd try to be more like Serge, but at the same time, a little knee drive with more weight is still not a "failure"


Danny

Ryan Brown
10-22-2009, 06:02 PM
Thanks, Danny. That's an interesting point. Perhaps I am too strict, but I'm also quite weak and that's a fact. I'm going to see if this pure gymnastics strength cycle changes that at all. But, when I return to barbell pressing, I'll definitely reconsider how strict my approach is to the lift.

Ryan Brown
10-22-2009, 06:09 PM
10/22/09

Back Lever (Coupled with OAC)
Inv. Hang lower to ATBL
6 x :10

OAC
Negatives
3 x 1R+1L

Planche (Coupled with FL)
L-sit press to TPL
6 x :10

BTBG's embedded planche program involves going from a headstand into a planche. I like doing my planche on parallettes and that makes the headstand transition way too difficult. So, I'm coming up with my own progression for use on the parallettes using L-sits in place of headstands.

Front Lever
Inv. hang lower to ATFL
6 x :10

Ryan Brown
10-25-2009, 10:13 AM
10/24/09

Planche (coupled with HSPU)
L-sit, press into TPL
6 x :10

HSPU
Full ROM on parallettes
2 x 1

Negatives
4 x 2

Those concentrics were far too taxing because I am a bit rusty on these, so I'm going to hit negatives again for just a little while. Negatives are quite easy for me, so I'll probably do some isometric holds through the ROM of the HSPU.

Back Lever (Coupled with Front Lever)
Inv. Hang, lower to ATBL
6 x :10

Front Lever
Inv. Hang, lower to ATFL
6 x :10


Long Nutrition Post
So, I just finished my Paleo Challenge. Friday was the final day. I went 30 days without grains, dairy, alcohol or legumes. I kept my carb intake pretty low for the most part. It was the cleanest I've ever eaten. I definitely could feel the difference. My recovery felt great. I felt strong and ready to train every time I stepped in the gym. My knee rehab has made huge strides in these 30 days and I have to believe part of that is due to a super clean diet. Aside from those 30 days giving me a chance to see the physical benefits of a strict paleo diet, they also allowed me to prove it to myself that I could do it. It proved to me that eating a strict paleo diet is a liveable lifestyle.

So, Friday night at midnight I had some gluten. I had a lot of gluten and alcohol. I got a couple hamburgers with buns on them, and I drank a 40 oz bottle of Budweiser. As one could predict, I felt pretty shitty the next day. I was a bit hungover but even after I recovered from the hangover, I still felt kind of sick and I'm pretty sure it was the gluten. I think that gluten is going to become a "cheat only" thing for me.

Saturday night I ate a pint of Ben and Jerry's (without gluten). I ate it very quickly. Probably put it away in under 30 minutes. I felt no ill effects. My stomach felt fine and I didn't get any gas or anything. So, dairy really doesn't screw me up too bad and I don't think I'll be cutting it out of my diet. I may limit my consumption, knowing that it does spike my insulin more than a non-dairy protein source. This was a bit of a relief to me because cutting out Dairy was the most difficult part for me during these 30 days. I may cut it out again if I'm trying to clean things up prior to a competition, but for my standard training diet, dairy is in.

Alcohol is the toughest one for me. It's tough because I'm in college, so it's everywhere. And these past 30 days of no alcohol have been really beneficial for my training and recovery. I make much better progress when I'm not destroying myself with alcohol on the weekends. But last night I went out drinking with my friends and I realized I really missed it. So, I think I'll try to find a compromise. Perhaps only drink one night of the week.

So, going forward I'm going to eat a paleo diet, with a little dairy. I'll try to keep the boozing to a minimum and the sleeping to a maximum, which is pretty easy to do with my class schedule this semester.

Ryan Brown
10-25-2009, 08:25 PM
10/25/09

Rest Day

Ryan Brown
10-26-2009, 09:27 PM
10/26/09

Weighed in at 168 lbs today. I've never been this heavy and this lean. I've definitely put on some muscle in the past month.

Planche (Coupled with HSPU)
L-sit to TPL
6 x :10

HSPU
Negatives w/ Iso @ Top/Mid/Bottom
6 x 1

My HSPU strength has really declined. I've lost my ability to do single reps for my work sets. It's frustrating because this is the one area where I really need to be making progress. For now, I'm back to working negatives.

Back Lever (Coupled with FL)
Inv. Hang to ATBL
6 x :10

Front Lever
Inv. Hang to ATFL
6 x :10

Chins
Weighted Frenchies
27.5 x 1 x 3

Back Squats
45 x 5 x 2
95 x 8
115 x 5 x 3

These felt good. Heavier than they should have, but good on the knees.

Ryan Brown
10-27-2009, 05:47 PM
10/27/09

Back Lever (Coupled with FL)
Inv. Hang to ATBL
6 x :10

Front Lever
One Legged FL Negatives
6 x 2

Planche (Coupled with PPPU)
L-sit to TPL
1 x :10
5 x :07

I think 10 seconds is a bit too long for these holds. I'm concerned I may be working too hard. I'm doing these static holds 4 days/week. If I'm giving a max effort every day, that will NOT work for long. So, I'm knocking these down to 7 x 7 seconds. I may do the same thing with my Front Lever holds if they don't start feeling easier.

PPPU
On Parallettes, feet elevated
6 x 1

I decided these were just way too hard for me on Rings. Even on the Parallettes, they are significantly challenging for 1 rep.

Chris Salvato
10-27-2009, 07:27 PM
Glad to hear that the PPPU are hard...

I was just thinking how easy they are for me and thought I was just dicking around with them since getting past 5 reps is so hard these days with perfect form.

Have you noticed improvement since you implemented them?

Ryan Brown
10-27-2009, 09:22 PM
I haven't noticed much difference yet, but I'm only doing them once per week, and this is week 2 of that schedule. Do you think that's enough? I might try adding them on another day as well, because I really feel like I could wring a lot of planche progress out of them.

My main concern right now is that I might be working a bit too hard on my static holds. I think I'm getting too close to failure to be doing it 4 days per week. With this training schedule they should all be very sub-maximal efforts and right now that doesn't feel like the case. So, I think I'm going to shorten them significantly. I was doing them all at 6 x :10. I'm thinking I'll reduce them to 8 x :07. Especially since I'm planning on using the embedded approach and entering/exiting the holds through increasingly difficult techniques as the weeks go by.

Ryan Brown
10-28-2009, 02:05 PM
10/28/09

Rest Day

Chris Salvato
10-28-2009, 09:38 PM
I haven't noticed much difference yet, but I'm only doing them once per week, and this is week 2 of that schedule. Do you think that's enough? I might try adding them on another day as well, because I really feel like I could wring a lot of planche progress out of them.

My main concern right now is that I might be working a bit too hard on my static holds. I think I'm getting too close to failure to be doing it 4 days per week. With this training schedule they should all be very sub-maximal efforts and right now that doesn't feel like the case. So, I think I'm going to shorten them significantly. I was doing them all at 6 x :10. I'm thinking I'll reduce them to 8 x :07. Especially since I'm planning on using the embedded approach and entering/exiting the holds through increasingly difficult techniques as the weeks go by.

If it were my routine i would cut out the static holds. They aren't bad - you just have been doing them for a while and it may be best to go for a complete change of pace and increase the volume on something that is intense and novel. With BW skills, frequency and regularity are very very important.

I would swap the PPPU to 4 days a week with the holds only 1 day a week...then maybe reverse that again for your next cycle in 4-6 weeks or something.

As I said before, my planches came a longgggg way from just PPPU.

Ryan Brown
10-29-2009, 01:03 AM
I would swap the PPPU to 4 days a week with the holds only 1 day a week...then maybe reverse that again for your next cycle in 4-6 weeks or something.

I'll try that. But only for planche. I feel like the BL/FL statics are still working.

Ryan Brown
10-29-2009, 04:07 PM
10/29/09

PPPU
On Floor
6x1

I'm going to keep these on the floor, without any feet elevation for now. If I make sure to keep my hands directly under my hips, they're ungodly hard. I got some of these on video. I'll post a link to youtube sometime tonight.

HSPU
Full ROM Neg, w/ 3 iso points
6x1

Back Lever
Inv. Hang to ATBL
8 x :08

Front Lever
Inv. Hang to ATFL
8 x :08

Ryan Brown
10-30-2009, 08:49 AM
Here are those PPPU reps from yesterday, if anyone cares to see them. My primary focus is getting my hand back underneath my hips. When I do this correctly, I can feel my anterior delts working pretty hard just to hold the support position at the top.

http://www.youtube.com/watch?v=cZV0mGodG_c

Chris Salvato
10-30-2009, 11:57 AM
If you want, you can get those PPPU up to 10 reps and then switch to elevated feet on rings, PB or ground.

Steven Low
10-30-2009, 12:12 PM
Looks pretty good. Elevate those feet to shoulder level and use parallettes if you want some more ROM. You'll see a big difference.

Ryan Brown
11-01-2009, 05:16 PM
10/30/09 - 11/1/09

Rest Days

Sleep and nutrition suffered a little, and I did some serious partying on Friday/Saturday. Back on track now.

Thanks for your input Steven and Chris. It's always appreciated.
As soon as I'm hitting higher reps on the PPPU, I'll elevate the feet as you've both suggested.

Ryan Brown
11-02-2009, 02:44 PM
11/2/09

Rest Day

Still tired from the weekend and I don't think training would be productive. Didn't sleep as well as I wanted to last night. I'm just going to do my knee rehab, keep the diet clean and get to bed earlier tonight.

Ryan Brown
11-03-2009, 04:51 PM
11/3/09

PPPU
On the Floor
6 x 1

HSPU
Negatives
6 x 2

Back Lever
Inv. Pike to ATBL
8 x :08

I really like pressing out of the Inv. pike to the ATBL. It feels easier to find the proper position. These felt strong today.

OAC
3 x 1R+1L

I impressed myself on these today. Called it a day before the quality on these went to shit.

KB Goblet Squats
35 x 20 x 3

Ryan Brown
11-04-2009, 04:56 PM
11/4/09

Rest Day

Ryan Brown
11-05-2009, 03:00 PM
11/5/09

PPPU
on floor
6 x 1

HSPU
Negatives
6 x 2

Back Lever
Inv. Pike to ATBL
8 x :08

Front Lever
Front Pull to ATFL
8 x :08

Ryan Brown
11-06-2009, 03:01 PM
11/6/09

Back Lever (coupled with OAC)
Inv. Pike to ATBL
8 x :08

OAC
Negatives
3 x 1R+1L

PPPU (coupled with FL)
On Floor
6 x 1

I'm making progress on these. They feel a bit easier.

Front Lever
Front Pull to ATFL
7 x :08

These were rough after doing the OAC Negatives. Next week, I'll swap these and the OAC, so that I do these first.

Air Squats
3 x 20

Knees are feeling better than they have since before the rehab. Really excited about that. I finished off with some stretching and foam rolling.

I really like the shape that this cycle has taken. I feel like I've got the volume dialed in pretty well on everything. I'm going to stick to this for 4 more weeks and reevaluate myself at the end of the month.

Ryan Brown
11-08-2009, 11:57 AM
11/7/09 - 11/8/09

Rest Days

Ryan Brown
11-09-2009, 04:12 PM
11/9/09

PPPU (Coupled with HSPU)
On Floor
6 x 1

HSPU
Negatives
6 x 2

These felt stronger today than last time I did them. Progress!

Back Lever (Coupled with OAC)
Inv. Hang to ATBL to Inv. Hang
8 x :08

Wow, pulling out of the BL up to the Inv. Hang is a bitch. I'm excited to get better at it.

OAC
Negatives
3 x 1R+1L

These felt weaker today. It's not like I was in free-fall but they weren't as slow and controlled as usual. I'm not sure why. It could have been a lack of mental focus. Or maybe 2x weekly OAC negs is too much. I'll keep an eye on it.

Ryan Brown
11-10-2009, 06:23 PM
11/10/09

Back Lever (Coupled with Front Lever)
Inv. Hang to ATBL to Inv. Hang
8 x :08

These feel good. But my elbows are starting to feel the training load from the OAC 2x/week and Back Levers 4x/week. So, I'm cutting out the OAC training on Fridays. I'm going to replace it with another day of planche holds.

Front Lever
One Leg Negatives
6 x 1

Planche (Coupled with PPPU)
Tuck Planche
8 x :08

I haven't done any planche iso work in 2 weeks, but these felt better than ever. This puts a lot of my faith in the PPPU. I think they're the key to developing my planche strength at the moment. Thanks, Chris Salvato.

PPPU
On Floor
6 x 1

Feeling easier every session.

Ryan Brown
11-11-2009, 08:08 PM
11/11/09

Rest Day

Ryan Brown
11-12-2009, 02:43 PM
11/12/09

PPPU (Coupled with HSPU)
On Floor
6 x 1

HSPU
Negatives
6 x 2

Back Lever (Coupled with FL)
Inv. Hang to ATBL to Inv. Hang
8 x :08

Front Lever
Inv. Hang to ATFL to Inv. Hang
8 x :08

Chris Salvato
11-14-2009, 08:38 PM
11/10/09
I haven't done any planche iso work in 2 weeks, but these felt better than ever. This puts a lot of my faith in the PPPU. I think they're the key to developing my planche strength at the moment. Thanks, Chris Salvato.


You're welcome! Glad to see it worked. I am thinking of changing them out now because i regressed on some progress and have been doing PPPU for many months already so its probably time for a change..

Ryan Brown
11-15-2009, 12:33 AM
11/13/09

Planche(Coupled with PPPU)
Tuck Planche
8 x :08

PPPU
On Floor
6 x 1

Back Lever (Coupled with FL)
Inv. Hang to ATBL to Inv. Hang
8 x :08

Front Lever
Inv. Hang to ATFL to Inv. Hang
8 x :08

Ryan Brown
11-15-2009, 11:50 AM
11/14/09 - 11/15/09

Rest Days

Ryan Brown
11-16-2009, 05:34 PM
11/16/09

PPPU(Coupled with HSPU)
On Floor
6 x 1

HSPU
Negatives
6 x 2

Back Lever(Coupled with OAC)
Inv. Pike to ATBL to Inv. Hang
8 x :08

OAC
Negatives
3 x 1L+1R

I think that OAC negatives 2 times/week is too much. However some OAC work twice a week is probably a good idea so, I'm going to add in Isometric holds at the top of the OAC. I'll do these on thursdays and time them like all my other isometrics. Probably something like 3 seconds per set.

Chris Salvato
11-16-2009, 08:42 PM
A word to the wise, take OAC slow. I got really close to an OAC and then fucked up one of the heads of my right triceps. :( If you think you are going even just a touch too fast then you are.

Ryan Brown
11-16-2009, 11:49 PM
Thanks, Chris. I'll keep that in mind. I'm sure that full unassisted negatives 2x/week was too much.

Ryan Brown
11-17-2009, 06:07 PM
11/17/09

Back Lever
Inv. Pike to ATBL to Inv. Hang
8 x :08

Front Lever
One Leg Negatives
6 x 1

PPPU
On Floor
6 x 1

Planche
Tuck Planche
8 x :08

Deadlift
135 x 5
185 x 3
225 x 3 x 3

GHD Stuff
2 x 20 GHD Situps
2 x 20 Back Extensions

Chris Salvato
11-17-2009, 08:35 PM
Thanks, Chris. I'll keep that in mind. I'm sure that full unassisted negatives 2x/week was too much.


If you are just starting on OAC negs then it definitely is. Unassisted negs is what jakked my triceps. I would do a lower intensity, though, for sure -- like 1-armed elastic band pullups.

Ryan Brown
11-18-2009, 07:36 PM
11/18/09

Rest Day

Ryan Brown
11-19-2009, 03:53 PM
11/19/09

PPPU
On Floor
6 x 1

These feel really good. I'm trying to decide what to do for my next cycle. I don't think I'm ready to elevate the feet just yet. I'm thinking 3 x 3 on the floor, or something similar.

HSPU
Negatives
6 x 2

Back Lever
Inv. Pike to ATBL to Inv. Hang
8 x :08

Front Lever
Pull to Inv. Hang, lower to ATFL
8 x :08

Everything felt good today. This cycle is wrapping up nicely. I'll continue training through next week and then take a rest/test week. I want to test my HSPU max reps (parallettes on the wall), my Press 1RM, weighted chin 1RM, and figure out my max static holds on BL/FL/PL. I'm pretty sure I'll be doing half-lay for my BL, but I'm unsure of the other 2. I'll spend that rest/test week playing around with it and figuring all that out.

Ryan Brown
11-20-2009, 04:12 PM
11/20/09

Front Lever
Pull to Inv. Hang, lower to ATFL
8 x :08

Back Lever
Inv. Pike to ATBL to Inv. Hang
8 x :08

PPPU
On Floor
6 x 1

Planche
Tuck Planche
8 x :08

Finished up with some Handstand to Elbow Lever practice. Haven't quite got it yet.

Ryan Brown
11-21-2009, 09:12 AM
11/21/09

Rest Day

Ryan Brown
11-23-2009, 10:44 AM
11/22/09

It was a scheduled rest day. I was bored, so I went into the gym and did some light power snatches and power cleans.

Ryan Brown
11-24-2009, 05:56 AM
11/23/09

PPPU (Coupled with HSPU)
On Floor
6 x 1

HSPU
Negatives
6 x 2

Back Lever (Coupled with OAC)
German Hang to ATBL
8 x :08

OAC
Negatives
3 x 1R+1L

Ryan Brown
11-25-2009, 02:36 PM
11/24/09

Front Lever (Coupled with BL)
One Leg Negatives
6 x 1

Back Lever
German Hang to ATBL
8 x :08

Planche (Coupled with PPPU)
Tuck Planche
8 x :08

PPPU
On Floor
6 x 1