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Old 08-14-2009, 09:11 PM   #511
Steven Low
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Fri: 6 hrs

slide OAC: 2x5
knee maltese leans: 2x5
rings PPPUs w/ feet off at bottom: 2x10
manna: 5s 2x5
assisted GHR: 2x4

2x10 R leg lunges focusing on quad contraction
Shoulder stretching

Felt pretty tired today actually so a good finishing for rest tomorrow. OAC I tested first set free and got 4 each arm +1 assisted slide to finish set. Maybe more when fresh

Maltese work felt easier (yes!), but rings PPPUs afterwards the maltese felt harder.. go figure.

Manna is still being flexibility limited and GHR is getting there.


~ wrists = wrist pushups.....
~ R knee = ice..... bit sore after the work we'll see.
~ L ankle = .....
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Old 08-15-2009, 09:44 PM   #512
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Sat: 4 + 2

Rest.

Going to get at least 7 hours tonight. Hopefully a nap after that too.
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Old 08-16-2009, 06:34 PM   #513
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Sun: 7 + 3.5 nap

Rest again. I'm feeling pretty overall tired.

Should get 8-9 hrs tonight and hopefully up for some more work tomorrow.

Seeing Usain Bolt break 100m WR makes me want to do some sprints too.
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Old 08-17-2009, 10:11 PM   #514
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Mon: 8 + 2.5

slide OAC: 2x5
rings PPPUs w/ feet off at bottom 1s: 2x10
manna: 5s 2x5
sprints: 3x10m, 2x45m, 3x20m

OACs felt a bit harder than last time. We'll see where they take me the next couple times.

rings PPPUs felt much stronger. I may have to make them more difficult than they are.

Manna is getting there as long as I continue to improve shoulder flex.

Sprints! Working on the start mainly today regulating breath, initial arm/leg drive, keeping the body down and driving forward, etc. My starts are definitely getting consintent and improving though. Stopped when I felt the quality was going downhill.

I ended up doing the 45m by accident (wasn't thinking), but when I did I figured out how to relax my body during the sprints (second was for confirmation). There's a HUGEEEEEE difference I wasn't getting before now that I get and it feels more effortless which will hopefully translate to improved times. I feel like all my runs up until now except maybe that freak 5.87s 45m or whatever I put up were all when I was running tight. But I'm saving this for later after I work more short stuff.

Knee is holding up well, but I'm gonna ice anyway.

edit: looking at some of the analysis of 3 point start I've been using the wrong stance (left hand down instead of right hand down). So yeah. I'm gonna have to switch this up, haha.


~ wrists = wrist pushups.....
~ R knee = ice..... looks to be fine so far!
~ L ankle = ..... we'll see
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Last edited by Steven Low : 08-17-2009 at 11:00 PM.
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Old 08-19-2009, 01:05 AM   #515
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Tues: 9 + 1

slide OAC: 1x5
knee maltese leans: 1x5
rings PPPUs w/ feet off at bottom: 1x10
manna: 5s 1x3
assisted GHR: 1x5

Went with 1 set of everything since I'm a bit tired today and don't want to be up late. My core is definitely sore from the sprint work. Going to keep it fairly low volume-ish tomorrow.. probably 3 exercises then rest day (OAC, one push, sprints).

OAC felt a bit weaker today. I may reduce the volume a bit if I am going to back to 3/1/2/1. I need to set a schedule and stick to it.

Maltese was a bit weaker, but PPPUs a bit stronger. Manna.. needs work still. GHR was ok considering yesterday.


~ wrists = .....
~ R knee = ..... feels good
~ L ankle = ..... also feeling good
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Old 08-19-2009, 08:03 PM   #516
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Weds: 9 + 1

slide OAC: 1x5
knee maltese leans: 1x5
rings PPPUs w/ feet off at bottom: 1x11
manna: 5s 1x3
sprints: 7x20m, 1x45m

~Slide OACs felt about the same. Glad I'm taking a rest day tomorrow though.
~Knee maltese was a bit improved, but hard to tell progress
~added 1 rep to PPPUs with good form... progress
~manna is getting better... feeling better contractiosn at higher hips

~Retooling my sprint 3 point stance... focusing on everything except opposite. Ended up running a 6.49s for the last 1x45m which is much worse than the previous stance so MUCH improvement still needed. Plus, I was obviously fatigued but no excuse.

Top speed felt good (I can tell b/c I sweat a lot after if I hit top speed real well), but the start was probably very bad.


~ wrists = ..... bit sore
~ R knee = ice..... good so far
~ L ankle = ..... feels good as well!

I may just leave my L ankle alone for the time being. I am only missing about 10 degrees dorsi and plantar flexion, and it doesn't really bother me in sprinting or Parkour or anything. Just if I hit front squats or anything where the knee goes over the toe a lot... which I won't be doing a lot soon.
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Last edited by Steven Low : 08-20-2009 at 06:26 PM.
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Old 08-20-2009, 10:53 PM   #517
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Thurs: 6 + 2.5

Rest
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Old 08-21-2009, 07:39 PM   #518
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Fri: 6 + 1.5

Blah.

5x wall handstands 'til shake

slide OAC: 1x5
knee maltese leans: 1x5
rings PPPUs w/ feet off at bottom: 1x12
manna: 5s 2x3 + shoulder stretch
sprints: 4x20m, 2x30, 1x45m

Gonna start trying to get in handstand work everyday now. TRY. Felt pretty good today... I got some decent time off the wall + a bit of endurance work on the wall once I started getting fatigued.

OAC felt a bit weak. Probably still a bit fatigued. I may take off tomorrow as well.

Maltese felt a bit weaker too. PPPUs were better by a rep however with good form.

Manna is getting there... very slow. Still flexibility limited. Am shoulder stretching!

The sprints were mediocre. Had a few good starts, and a few poor ones. The 45m was a poor one and got 6.43s which is an improvement from last time, but still terrible from what I've done before. I need to get my start on vid in the near future.


~ wrists = ..... its been fine. sore here and there but nothing worrisome. Yet at least.
~ R knee = ice..... not sore at all after sprints. Icing anyway.
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Old 08-23-2009, 07:51 AM   #519
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Sat: 5 + 3

I was going to do my handstands + workout, but I tweaked my neck out alignment so I didn't want to aggravate it.

I think I got it fixed now so I should be able to workout today.

No sprints though.. I think the combo of sore neck + not being able to resist the axial rotation screwed me up there.
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Old 08-23-2009, 10:20 PM   #520
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Sun: 4 + 3

5x wall handstands 'til shake

slide OAC: 1x5
L-sit to adv. tuck PL: 5s 2x3
rings PPPUs w/ feet off at bottom: 2x12
elevator descend as low as possible then up no assist: 2x3
manna: 5s 2x3
GHR: 3x5

Handstands are improving in time and stability. Cha ching. Probably close to a 30-60 seconds of solid work for all of them. Not great compared to what I can hold, but it's with MUCH improved form.

OAC felt about the same. I may just do them alternating days to give my body a bit of a break.

PL work didn't feel too bad today. Haven't done it in a while so I was expecting to fail out sooner, but I did OK. Straddle planche is still probably inconsistent if I tried it right now. PPPUs were MUCH improved form + 2 additional sets.

Doing some elevator work again. No assist I can get to about 110-120 or so elbow degrees and pull it back up approximately right now. Just gotta get that last 60... the hardest part.

Manna is coming along slowly with the shoulder stretching too. Feels much better.

GHR I finally was about to take about 1-2 reps per set down to the ground without collapsing. So I'm getting there... slowly, haha. Now I gotta progress to concentrics.


~ wrists = ..... good
~ R knee = massage..... good but tighter patellar tendon
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