steve's log (bw/gymnastics) - Page 13

Steven Low · 11-29-2008, 10:09 PM

Sat: 7 hrs

Well, sleep was actually pretty good. No dreams though. Not a large difference at all from the good sleep I was getting before. When I was experimenting with leaving my phone far away I think I got better quality sleep. So I guess my zinc and magnesium levels seem to be fine I guess. I still have the whole bottle left though (about 27 or so days left) so I might as well keep taking and see if there's a noticable difference by the next week or so.

Fish oil seems to be working fairly well I suppose. Well, we'll see how everything turns over once I get back into the normal swing of things. So far looks like the inflammation is down some from my knee, but that may be because I haven't been really doing anything with it either. Had knee in flexion a lot today, and it doesn't get as painful/sore as it has been (from less time too) so I'll take it as a good sign.

2x12 chest pullups and ring dips
5x10 RC IR and ER

Massage for both shoulders and knee. Ice to knee.

Also working on How to construct your own workout routine v1.2 View v1.1. Fun stuff it is... any comments or suggestions for what I should add or clarify?

Proposed changes (all complete except 1):
~Added more on goal setting specifically on aligning goals with an overarching “aim”
~Breaking up CNS/muscles topic into two topics... CNS/muscle interaction & energy pathways.
~Finished energy pathways section – brought in previous material to complete it rather quickly
~Finished hierarchy of a routine complete with integration of goals per my personal method (if you choose to accept) note: not done
~Minor editing to be more concise in some sections though still long winded, sorry!
~Added overtraining & soreness to the Q&A.. probably the most common two, heh
~Revamped a bit of the strength and power section. Did not add any power yet though.

Goals in progress
~one arm pullover
~OAC +25 lbs/5 OAC
~rings full planche
~rings maltese
~Broad jump 10 ft (well, get leg to heal moreso first)
~one arm handstand
~Splits!

Goals/skills/techniques on hold
~floor glute-ham raise / bodyweight hamstring curl
~2x bodyweight squat
~2.5x bodyweight DL
~Increase vertical to over 42" (about 30"-32")
~Break 11s 100m & 50s 400m
~butterfly cross, inverted cross, manna [long term]

Goals completed!
~Iron cross (12/08/06) & solidified.
~2x bodyweight dip (03/11/07)
~2x bodyweight deadlift (03/20/07)
~one arm pullup (08/01/07)
~straddle planche (10/30/07) & solidified.
~front lever (12/24/07)
~2x bodyweight pullup (07/28/08 )

Current PRs -- of the weights I have actually tried o_O
285 lbs DL (triple) (07/20/07)
+130 lbs pullup (07/28/08 )
+170 lbs dip (06/16/08 )
9'5" broad jump (08/XX/07)

severely out of condition + reinjured my knee. Oops:
100m: 12.41 (06/23/08 )
400m: 106:93 (06/23/08 )

Steven Low · 12-01-2008, 04:09 AM

Sun: 4+3+3 hrs

Ugh, such inconsistent sleep. On the other hand, I did sleep through my alarm which means pretty deep sleep. I haven't done that in years. So maybe ZMA is making a difference.

Pretty much did nothing otherwise except some massage.

Steven Low · 12-02-2008, 12:11 PM

Mon: 5.5 hrs

Actually sleep felt pretty good today. Not tired at all like I usually am after a shorter sleep like this except once.. but that may have been because of food. Otherwise, pretty solid.

Mostly nothing again. Trying to hydrate well.

Going to start to get back into it slowly tomorrow (aka today). That'll make 5 full rest days. I feel pretty much recovered albeit with a bit less endurance (what little I had) than usual so we'll probably start slow and then move back into the strength work.

Steven Low · 12-03-2008, 12:28 AM

Tues: 6 hrs sleep

Actually took ZMA about ~3-4 hrs before sleep this time, and I actually woke up feeling pretty well rested. I've never felt that well rested from this little sleep ever. I'll have to try this again later (since it's too late to do now :\).

Did a lot of rings turned out dips and chest pullups + 1x10 pullups and dips +60 lbs

Massage for both shoulder and knee.

We'll see what lies in store for tomorrow. Strength & endurance felt pretty lacking today. Generally, this happens when my muscles hypertrophy some so.. I'm expecting a bit of lag as I bring up my strength again. Weighed in at 134 lbs.

Steven Low · 12-04-2008, 12:59 AM

Wed: 9 + 2 hrs

Sleep was pretty good to say the least. Although not as good as yesterday. Past couple days I've felt like I needed to crash after coming back from work though.. maybe cause of messed up sleep schedule or something not sure.

Massaged both shoulders and knee again. Doing pretty good so far.. lots of walking tomorrow so we'll see how it holds up.

Did mostly skill work today. Worked on my floor handstand (sucks compared to my parallette HS) + manna + one arm elbow levers. My wrists are taking a beating so I need to do some prehab for them again especially if I'm going to work OA handstand again which I should.

Melissa Byers · 12-04-2008, 04:51 AM

Hey Steven Low,

Just wanted to say thanks again for the plank tips. I've been working my hollow holds, and cranking down on the hollow position while in plank. I think I'm doing something right, because (a) it hurts and (b) I can't hold a perfect hollow plank for quite as long as I was holding my crappy hip flexor-assisted plank. Good stuff.

Get some sleep - and keep me posted with your interview progress.
Melissa

Steven Low · 12-05-2008, 08:37 AM

Melissa: Will do.

Thurs: 1.5 hrs + 2.5 hrs

Er, had an exam sucked.

OAC: 6x1 had to assisted with last ~3-4 L arm and last 1 R arm.
Weighted MUs: 1x1 20 lbs, 40 lbs, 65 lbs, 70 lbs F, 70 lbs PR, 75 lbs F
MSH Manna : 3x10s (will be working these 60s approximately from now on)

Overall, pretty light. But I'm kinda sore today so.. whatever. OAC strength will come back fast as I've demonstrated before. I tried 1-2 full range OAC and they felt pretty good on the shoulder. I might mix a couple in again.. we'll see. Shoulders are doing well. Knee is doing pretty well too.

Steven Low · 12-05-2008, 11:40 PM

Fri: 8 hrs + 2 hrs + 1 hrs.

Guess I was more tired than I though from yesterday. Didn't get to take any ZMA last night though because I just fell asleep before I could eat my ice cream + ZMA it up.

Hodgepodge 4 rounds w/ random rest:
OAC: 1x1 full ROM
rings STRDL PL 3-4s + 3 adv. tuck PL PUs
MSH manna: 1x10s
3-4 straddle press HS + 10-20s trying to fix my handstand on floor

6 rounds:
5 chest pullups, 5 dips

My endurance was sucking during the hodgepodge rounds so I decided on a short metcon. Will probably just keep doing that until I feel better during it and not getting wiped out.

Massage for shoulder and knee.

Allen Yeh · 12-06-2008, 02:05 AM

What do you do for wrist prehab?

I've never had anything set for my wrists other than some rotations and some stretching. I know it's a weakness of mine as my wirsts can't tolerate a false grip and when doing handstands off the floor tend to start hurting not too far later.

Steven Low · 12-06-2008, 04:31 PM

Quote:

Originally Posted by Allen Yeh

What do you do for wrist prehab?

I've never had anything set for my wrists other than some rotations and some stretching. I know it's a weakness of mine as my wirsts can't tolerate a false grip and when doing handstands off the floor tend to start hurting not too far later.

Rice bucket circles, wrist curls/extensions (generally last resort) or Coach Sommer's version. I prefer rice bucket as that has been tried and true for me, but Coach Sommer's works when you don't have any equipment which is nice.

edit: Rock climbing & bouldering work as well.