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Old 09-10-2008, 07:58 PM   #21
Steven Low
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Weds: 6 hours of sleep. Felt ok.

Supposed to be a rest day but I went and did some press handstands on rings, attempted a couple malteses, held a cross for a couple seconds and other work on pommels, pbars. Was fun though so I can't complain. Not sure how this will mess with recovery though.

Did knee work + ice. It's regressed very slightly but overall still improved much over two weeks ago.

Starting working english handstand a bit. This will be fun.

Oh yes, and I weighted myself today: 126 lbs. WTF seriously.. I guess that's why all of the OAC work has gotten so easy. My legs have atrophied a bit since the knee, but my upper body has hypertrophied some. I don't understand where the mass is going to. However, I am going to try to get on a more daytime schedule instead of staying up 'til 3 AM so I can get more meals in. I want to get back up to 130-135 again and hopefully when my knee gets better into 140-145 range. Hard right now that I can't squat, DL, oly and sprint....
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Old 09-11-2008, 08:47 PM   #22
Steven Low
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Thurs: 5.5 hrs of sleep. Got a 1 hour nap too.

Felt pretty sore today.. stupid cross work two days in a row plus other stuff. However, as I warmed up felt not bad.

OAC: 1x1B.. decided to quit for today
inverted hang eccentric to hang: 3x10s
straddle hang pull to inverted hang: 3x5
OAD (one arm dips): 1x1B, 1x2B

Hmm, overall didn't really get any pushing work in today. But I did get to do some work on english handstands. My left arm in front is much stronger. Although my form sucks (I do arch and I could correct it but it's going to be tough) I can definitely get some good about 5s holds or so now. Being stronger really does help a lot.

Inverted hang to eccentric is too easy now. I am going to have to work cranks (see http://gymnasticbodies.com) or do some work with straight body pulls from hang to inverted hang like I am now. I do them with no momentum which is good.. straddled so far.. cheated a bit with the latter set last couple reps. Good stuff though.

One arm dips.. haven't done these in a while and they are easier now then they were last time. I can probably do around 5 or more if I went all out (I do these on a ledge by the way and let my feet hang against the wall). Pretty good stuff.. was going to do freestanding HSPUs but I didn't feel like it.

Knee work + ice.

Gonna eat ice cream and maybe a bit more then sleep.. need more cals..
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Old 09-11-2008, 11:39 PM   #23
Derek Maffett
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126? Definitely not a good thing at your height. What happened to your knee?

What are you up to with the OAC now? I seem to be a little stronger in that now with all the Olympic lifting, but I still can't pull from the bottom. So frustrating... even if I haven't trained pull-ups seriously since forever.
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Old 09-12-2008, 12:40 PM   #24
Blair Lowe
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You need to sleep way more. And I'm pretty sure eat way more too as I'd guess you don't eat much. You are a stick amongst other sticklike asian ppl. However, a very strong stick.

While I can run on a biphasic sleeping schedule, 3.5+2-3, it ain't fun not even with 5+ in the first phase. Little naps help but it still sucks for working out imo. It might be ok for a pure strength modality if I could get past the WU when I'm that sleepless.

I figure the cross hurts simply because you don't do it much anymore.

How clean is your press to HS?
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Old 09-12-2008, 02:57 PM   #25
Steven Low
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Quote:
Originally Posted by Derek Maffett View Post
126? Definitely not a good thing at your height. What happened to your knee?

What are you up to with the OAC now? I seem to be a little stronger in that now with all the Olympic lifting, but I still can't pull from the bottom. So frustrating... even if I haven't trained pull-ups seriously since forever.
Tendon/ligament pulling away from my tibial tuberosity last Oct. I have reinjured it multiple times so am taking it extremely slow this time. Like... insanely slow.

OAC my PR is 1x4 with both arms. I have pulled 1x5 without the eccentric portion though. And yeah, work the negatives and work weighted pullups. Assisted positives can work... but I felt they didn't help me as much as I wanted. Emphasize the portions you are weakest on by going the slowest in them or do a static in that range. My sticking was the bottom so I did super-slow work with the bottom; now my weakness is the top, lol.


Quote:
Originally Posted by Blair Lowe View Post
You need to sleep way more. And I'm pretty sure eat way more too as I'd guess you don't eat much. You are a stick amongst other sticklike asian ppl. However, a very strong stick.

While I can run on a biphasic sleeping schedule, 3.5+2-3, it ain't fun not even with 5+ in the first phase. Little naps help but it still sucks for working out imo. It might be ok for a pure strength modality if I could get past the WU when I'm that sleepless.

I figure the cross hurts simply because you don't do it much anymore.

How clean is your press to HS?
Yep.. more sleep would be good. Trying to transition my schedule more... I've gone to bed at like 1-2 AM past couple days so it's getting better.

I don't like splitting sleep it's no good. Trust me.. did a lot of that in college, hah.

As for cross, it's not that it hurts so much. When I get fatigued I can't keep my shoulder girdle depressed well and it pushes my shoulders up into my ears more or less. This pinches my supraspinatus either tendon/bursa or whatever is there into the acromion which makes it sore and painful to do more. The couple crosses I held on Tuesday were not enough to make it fatigued, but the one on Wed was after I did heavy work the day before.

As for press to handstand. When fresh I'd estimate I could do about 4-5 good pike presses. Straddle presses probably 7-8 or so. They're VERY strong now that I'm much stronger. Like silly easy.

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

Anyway, I am probably gonna try to do some maltese work tonight and maybe some type of crank/front lever work. Shoulder is sore where the cross hit it on Wed, and OAC aggravated it a bit as well so I'm going to try to stay away from those two at least until next week or so.
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Old 09-12-2008, 09:40 PM   #26
Steven Low
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Fri: 4 hrs of sleep + 2 hrs nap. Yeah yeah.. poor sleep but I had to get up a 6 so I had to make do with my poor schedule. Actually got to bed pretty early comparitively.

maltese leans (1/2 lay): 5x10s
front lever holds: 4s, 6s, 10s
rings OA pushups: 1x5B

Hmm, ended up being a fairly "crap" workout namely because I'm sore from yesterdays. Probably the negatives I'm guessing. Maltese leans were crappy. I guess front lever work got better cause soreness was going away (gonna start entertaining ideas of one arm front lever work or weighted front lever work we'll see)... one arm pushups good for the core.

Um, ended up being 5 on this week so I'm probably gonna take tomorrow and Sun off then start again Monday. Prehab work for the shoulders through self massage and some ice.

Knee ice now + ice cream.
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Old 09-12-2008, 11:18 PM   #27
Kevin Perry
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enjoy the weekend off and the ice cream.
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Old 09-13-2008, 11:37 AM   #28
Steven Low
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Quote:
Originally Posted by Kevin_Perry View Post
enjoy the weekend off and the ice cream.
Haha, thanks.

Gonna do some more gymnastics/bodyweight stuff in the future I hope?
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Old 09-13-2008, 08:38 PM   #29
Steven Low
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Sat: Sleep 4 hrs + 2 hrs again. Oops. Aiming for 7-8 tonight. Eating lots.. (I think -- don't really keep track).

Knee feels the BEST it has been in a while probably 4-5 months or so. Going to keep taking rehab work slow. Ice after this post.

Right shoulder is still feeling a little iffy near the acromion/supraspinatus tendon/bursa area. Left feels pretty good right now although maybe slightly sore. Going to ice this as well.

Will force myself to stretch splits and possibly asian squat a bit tonight. My mobility/gait is a bit messed up because the knee has been injured so long. Ugh. This is going to take a bunch of work to fix.
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Old 09-13-2008, 09:11 PM   #30
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Quote:
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Haha, thanks.

Gonna do some more gymnastics/bodyweight stuff in the future I hope?
I plan to as soon as I get my strength where I want it.
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