Derek's Garage Experiment

[Arien Malec]

Sleep = good

Agree that easy barefoot jogging should be active recovery.

[Derek Weaver]

1/27/2012 Friday
A little sore:

ring push ups x 1/2/3/4/5
Pullups x 1/2/3/4/5

Handstand pushups against wall 5 x 2-3 reps
Sternum Chins with a pause at toop x 5 x 2-3
Band pull aparts
60 sec total of hollow hold (2 x 30sec)

Notes:
- Not bad. The bodyweight stuff is nice on the joints at the moment. If I can keep my focus (BIG IF), I may work towards a front lever and just add in deadlifts at some point, maybe KBs.
- I'm serious. Even with so many pushups this week, my shoulders feel incredible. They don't really hurt as long as I don't do anything stupid like I did before, but holy cow. Elbows a touch sore, but not a bad sore.

Remind me of this post when I go and do something stupid in a few weeks.

[Derek Simonds]

Originally Posted by Derek Weaver

Remind me of this post when I go and do something stupid in a few weeks.

Snicker...

[Derek Weaver]

1/30/2012 Monday
Stretch, glute stuff.
1 arm push ups 6/side (r,l,r,l etc) with short break between sides.
Pushup Pyramid 1-10-1
Pull ups: 1,2,3,4,5
Tuck Lever Pull ups (or whatever they're called) 1,2,3,4,5
Sternum Pull ups: 1,2,3,4,5
Hollow hold for 60 secs total (34, 26)
Arch hold for a beat or two x a few
Some other crap that I can't remember the name of it that's hard.

My abzzzz are going to be sore.....

[Derek Weaver]

2/1/2012 Wednesday
Stretch, mobility etc.

Ring Push ups 1/2/3 x 5
+
Sternum Chins 1/2/3 x 5

1/2 pistols for sets of 3 with a 2:1, R:L ratio. Can't remember how many sets.

90 secs total hollow hold + some arch holds. Got up to 42 seconds on the first hold. I don't think it's so much of an improvement as endurance through pain.

Band pull aparts: Hard to say how many, but somewhere between 100 and 1000.

Notes:
- None. 2 hours sleep last night and it's 3:46 am right now. Not feeling chipper.

[Derek Weaver]

2/3/2012 Friday
Chin and Pull up variations 5 x 3 w/ 15 added lbs, prolonged hold at the top.
+
Bulgarian Ring Dips BW 5 x 3 done hellllllaaa slow and all proper like

Abz

Notes:
- I realized that if I want to, I can make bodyweight stuff really freaking hard. No super slow stuff, just pause, concentric, pause, eccentric, hold. That kind of stuff.
- If I can get my other pull up bar set up soon, I'll start working on front level progressions.

[Arien Malec]

Bulgarian ring dips! Wow.

[Derek Weaver]

On the first set, when I wasn't quite warm yet... it felt like my sternum was going to split. Then it was just hard.

Elbows and shoulders were oddly fine.

[Derek Simonds]

I am off to google Bulgarian ring dips. I know of no such thing. The BW stuff is progressing really nicely for you.

[Derek Weaver]

Thanks Derek. Holding off on turning into a skinny desk jockey and the joints feel really good.

On the Bulgarian Ring Dips, the hardest part was getting into support. I wonder if it's a flexibility thing, because once I get into support, it's not that bad, but getting there is tough. Weird.

Should I get the bug to get back to barbell lifting of some sort, I'll need to plot out a combo program or figure out a block schedule to move in and out of barbell lifting -> bodyweight -> barbell etc.

2/6/2012 Monday
Didn't really keep track of sets or reps today
Ring push ups + Pull ups
Ring 3/4 flyes + Pull ups
Fully Ring Flyes + Pull ups x 2 or 3 sets

Set of 8 chins to finish out and a 20 second handstand hold against the wall.

90 seconds total hollow hold.

Glute stuff

Notes:
- Ring flyes are stupid hard. It takes so much concentration to keep my shoulders from giving out in the down position. I got 2 in a row I think, backed off, got another. That was my best "set".