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Old 04-04-2009, 10:02 AM   #321
Steven Low
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Fri: 7 hrs.

Ended up not working out.

The show (coaching) went pretty well though. Might do something today... we'll see.


Injury/borderline:
1. R shoulder = massage..... good.
2. R knee = massage, ice, bit of jogging..... good.


Goals in progress
~OAC +25 lbs/5 OAC
~elevator
~rings full planche & maltese
~Rehab knee to consistent (2-3x/week) sprinting/airsquat capability
~manna
~Splits/stretching

Goals on hold
~OA pullover, OA rope climb (?)
~floor GHR / BW HS curl
~2.5x BW DL, 2x BW squat
~vertical to 36", broad 10'
~Break 11s 100m & 50s 400m
~butterfly cross, inverted cross, OAHS

The following vids may not reflect actual completion date.

Goals completed!
~Iron cross (12/08/06) & solidified at homeshow.
~2x bodyweight dip (03/11/07)
~2x bodyweight deadlift (03/20/07)
~one arm pullup (08/01/07) 1x4 L, 1x4 R
~straddle planche (10/30/07) & solidified.
~front lever (12/24/07)
~2x bodyweight pullup (07/28/08 )

Current PRs
285 lbs DL (triple) (07/20/07)
+130 lbs pullup (07/28/08 )
+170 lbs dip (06/16/08 )
+70 lbs muscle up (08/12/04)
9'5" broad jump (08/XX/07)
30" vertical leap (XX/XX/XX)

out of condition + reinjured knee
100m: 12.41 (06/23/08 )
400m: 106:93 (06/23/08 )
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Old 04-05-2009, 03:37 PM   #322
Steven Low
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Sat: 5 hrs

Took today off again.

Last homeshow so I was helping out there spotting and carrying.

The superior aspect of my L5 spinous process is a bit sore... probably from carrying something with bad form I guess. Dumb.

I've decided that I'm gonna work myself back in with GB WODs starting today. Probably gonna start off with 50% WODs and then ramp up as I gain my endurance back.
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Old 04-05-2009, 04:07 PM   #323
Steven Low
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Sun: 11.5 hrs

Amazing sleep which made up for the previous days.

Complete four rounds:
10 Clapping Pullups
1 - 15' Cirque
10 German Hang Pulls


I did 2 rounds.

Clapping pullups = pronated. 2 full sets. Solid.
Cirque = pullups to simulate climb. 5s negs first time, 1-5s negs second time. Poor endurance.
German hang pullups: broke up sets... because of my poor grip endurance. The actual pulls were easy.

So my weaknesses are my grip and overall endurance right now.

Was going to sprint but knee is sore so I'm just gonna massage and ice.


Injury/borderline:
1. R shoulder = massage..... good. Didn't feel any twinges at all during workout too.
2. R knee = massage, ice..... sore.

Prehab:
1. wrist pushups..... R wrist acting up a little.
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Old 04-05-2009, 04:32 PM   #324
Kevin Perry
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yay for sleep
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Old 04-07-2009, 12:00 AM   #325
Steven Low
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Mon: 7.5 hrs

Still a bit tired. Maybe yesterday was too much. Am pretty sore in the lats/chest like I expected.

More or less a rest day.

Some manna work pushing the hips up... and then some shoulder flexibility because my manna work SUCKED BALLS.

I also feel consistently good enough to promote my shoulders off the injury list. Now all that needs to be done is this KNEE!


Injury/borderline:
1. R knee = massage, ice, step work..... maybe a sprint or two tomorrow?

Prehab:
1. wrist pushups..... feeling good.
2. shoulders = massage..... great.
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Old 04-07-2009, 05:29 AM   #326
George Mounce
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Good to see you are getting better!

Steven, if you had to give advice for ways to improve rowing specifically (other than of course row more and have someone instruct you on rowing) that would involve gymnastics, what advice would you give?
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Old 04-07-2009, 09:58 AM   #327
Chris H Laing
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Yea steven, its great that your finally getting back into some serious training. How is the manna coming along since you last posted that video of it?

Quote:
Originally Posted by George Mounce View Post
Steven, if you had to give advice for ways to improve rowing specifically (other than of course row more and have someone instruct you on rowing) that would involve gymnastics, what advice would you give?
Front levers are pretty similar to rowing so that might help. Just a thought.
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Old 04-08-2009, 08:33 AM   #328
Steven Low
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Tues: 8 hrs

Okay well, I was going to workout but I passed out at about 9 PM or so.

From how I've been feeling I think that workout was a bit much... probably because of the OAC negatives basically.

I am going to reduce to 25% besides HS work. Going to do the rings HS one today (Wed) later.
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Old 04-09-2009, 12:07 AM   #329
Steven Low
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Weds: 9 hrs +1 hrs

After 9 hrs felt realllllly tired. But after that one hour nap I feel AWESOME. Haha.

Perform:
12 cycles of XR Strap HS

Finish the workout with 2x10 Wrist Pushups

notes:
1) Each cycle consists of 30 work followed by 45 seconds of rest. Go directly from one cycle to the next with no additional rest.


Did 8 rounds. By the 4th round my delts, traps and tris were killing me.

This is a terrible workout. TERRIBLE! lol.


Injury/borderline:
1. R knee = massage, ice..... fairly good I think.

Prehab:
1. wrist pushups..... feeling good.
2. shoulders = massage..... great.
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Old 04-09-2009, 08:36 AM   #330
jake oleander
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Quote:
Originally Posted by Steven Low View Post
Weds: 9 hrs +1 hrs

After 9 hrs felt realllllly tired. But after that one hour nap I feel AWESOME. Haha.

Perform:
12 cycles of XR Strap HS

Finish the workout with 2x10 Wrist Pushups

notes:
1) Each cycle consists of 30 work followed by 45 seconds of rest. Go directly from one cycle to the next with no additional rest.


Did 8 rounds. By the 4th round my delts, traps and tris were killing me.

This is a terrible workout. TERRIBLE! lol.


Injury/borderline:
1. R knee = massage, ice..... fairly good I think.

Prehab:
1. wrist pushups..... feeling good.
2. shoulders = massage..... great.
those GB workouts are all terrible!
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