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Old 08-24-2009, 07:24 PM   #521
Steven Low
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Mon: 6+2

Definitely getting 7-8 tonight, even if I have to cut food intake.

5x wall handstands

inverted eccentric to hang: 10s 3x2
elevator to bottom + assisted conc.: 2x3
RTO dips (30-45 deg out): 1x20
manna: 5s 2x3
GHR: 2x4
pistols: 2x10B

Wall HS -- averaging ~30-40s free + 10-15s until can't maintain form
Inv. Ecc -- great exercise for front lever, front lever still strong
Elevator -- very tough still
RTO dips -- near max, overall decent I suppose
manna -- a bit worse today.. still probably around 30 past vert
GHR -- bit worse than yesterdays.. almost to ground in most eccentrics
pistols -- L was full ROM, R was to box slightly below parallel; felt good no pain in R


~ wrists = ..... little achy
~ R knee = massage, ice..... will see how it feels with the pistols tomorrow
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Last edited by Steven Low : 08-24-2009 at 07:26 PM.
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Old 08-25-2009, 10:08 PM   #522
Steven Low
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Mon: 7 + 3

Not bad.. a bit of restless sleep though.

Overall, rest day.

5x wall handstands -- tired but these felt much more solid today. Less wobbly during freestand.

HS wall runs: 3x50 (25 taps per shoulder)

My overhead shoulder stability is probably the weakest out of any of the planes I have besides maybe inverted pulling which I am trying to retool with the elevators. I need to work on improving it so I can work back into OAHS, and so that I have more endurance during my workouts, hah.

Plus, strong handstand work is excellent for all of the pushing isometrics like planche, maltese, etc. This stuff should help me in my attempts.

Going to keep trying to remember hitting up HS + HS stability everyday.


Goals in progress
~Improve shoulder ROM and stability
~manna

~rings full planche & maltese & elevator
~slide OAC up to 10

~floor GHR / BW HS curl
~improve 100m time to sub 11.5s


Long term goals
~2.5x BW DL
~weighted dips to 200 lbs / 1.5x bodyweight
~OAC +25 lbs/5 OAC + OA pullover, OA rope climb (?)
~Break 11s 100m & 50s 400m + vertical to 36", broad 10'
~butterfly cross, inverted cross, OAHS

Goals completed! (vids may not reflect completion date)
~Iron cross 06.12.08 & solidified at homeshow.
~2x bodyweight dip 07.03.11
~2x bodyweight deadlift 07.03.20
~one arm pullup 07.08.01 1x4 L, 1x4 R
~straddle planche 07.10.30 & solidified.
~front lever 07.12.24
~2x bodyweight pullup 08.07.28

Current PRs
+130 lbs pullup 08.07.28
+190 lbs dip 09.06.18
+70 lbs muscle up 08.12.04
30 MU for time 2:08 08.10.07

9'5" broad jump 07.08.XX
30" vertical leap 07.XX.XX
51" box jump 09.04.07
100m: 11.96 09.06.07
400m: 106:93 08.06.23
285 lbs DL (triple) 07.07.20
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Old 08-26-2009, 08:35 PM   #523
Steven Low
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Tues: 8 hrs

Pretty sore actually.. delts, upper lats, etc. Lats are very sore probably from the inv. eccentric ot hang. Thus, gonna be a shorter workout.


5x wall handstands
HS wall runs: 2x60 (30 taps per shoulder).

inverted eccentric to hang: 10s 2x2
rings adv. tuck PL: 10s, 8s, 8s
GHR: 2x5


Wall HS: better quality, but less endurance. Probably a bit overworked. I'll see how I feel tomorrow.

HS wall runs: Increased by 10.... still taxing which shouldn't be the case!

Eccentrics were about the same as the day before. First one was a little bit stronger, but second was worse.. probably soreness kicking in.

PL work was near max holds. Need to improve this some more.

GHR was very good. I was able to control 4-5 of them to the ground without face planting. I hope soon I can do the concentric... but probably not, haha. Will take a little while of building up to that.


~ wrists = ..... good
~ R knee = massage..... hitting up something tomorrow.. maybe sprints/pistols/GHR
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Old 08-28-2009, 12:10 AM   #524
Steven Low
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Thurs: 7+ 2

3x wall handstands

slide OAC: 2x5
rings adv. tuck PL: 15s, 13s
rings PPPUs w/ feet off at bottom: 2x10
elevator to bottom + assisted conc.: 2x3
manna: 5s 2x3
GHR: 2x5
pistols: 2x15L, 2x7R

Wall HS -- bit shakier today. Probably need a break since I've been doing them 4-5 days straight + cond

slide OAC -- felt OK today. Not the strongest set, but I do feel a bit tired
rings PL -- energy is picking up a bit
rings PPPUs -- 10 reps instead of 12.. but PL work ahead of it probably was limiting. Felt solid besides last few reps
Elevator -- 1st rep is good, 2-3 reps are sucky right now
manna -- It's getting there.. can push my hips up farther than I have since Jan, but not quite to where I've been at.
GHR -- endurance is improving (over whole set) but a little less strength today = little bit of faceplant
pistols -- L felt good, R was 30 degrees below parallel. Will see how feels tomorrow.


~ wrists = ..... good
~ R knee = massage, ice..... will eval tomorrow
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Old 08-28-2009, 02:18 PM   #525
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Fri: 5 hrs

Peh.

slide OAC: 1x5
support hollowback to shoulder stand: 2x8
elevator to bottom + assisted conc.: 2x3
manna: 5s 2x3
GHR: 2x4

Everything was slightly worse than yesterday (thus taking tomorrow off) except manna and rings support hollowback to shoulder stand. Those are MUCH better than rings PPPUs, and I'm gonna do those instead now.

Basically, (support hollow back to shoulder stand) is the first half of the (support straight-body-press-to-handstand)... except I'm eliminating the shoulder stand press to handstand. Tougher on the upper body than the PPPUs as well.


~ wrists = ..... good
~ R knee = massage, ice..... feels pretty good. Gonna ice later.


edit: currently 134 lbs
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Old 08-29-2009, 10:01 PM   #526
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Sat: 6 + 3

Rest!

Lots of eating. Up to 135 plus food for dinner + ice cream. So we'll see.

Definitely feel like I'm supercompensating. Hopefully some strength gains either tomorrow or Mon. We'll see how I feel about working out (probably at the very least with skill work).
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Old 08-30-2009, 08:55 PM   #527
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Sun: 3+3

Rest.

Don't feel like doing handstands today.
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Old 08-31-2009, 09:32 PM   #528
Steven Low
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Mon: 7 + 2.5

slide OAC: 2x5
support hollowback to shoulder stand: 2x9
rings adv. tuck PL: 8s, 8s
manna: 5s 3x3
GHR: 3x3

slides -- felt good. Feel really close to 5 OAC.
hollowbacks -- +1 per set. Probably my favorite exercise... everything is worked,
planche -- not so great. hollowbacks took a lot out of me
manna -- can push hips consistently far now.. may be back to 45 past vert.
ghr -- decent, but not great.

Weights at 135 lbs when hungry. Putting on some mass it seems, heh heh. I can feel like I did at least.


~ wrists = ..... good
~ R knee = massage..... feels good so far
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Old 09-01-2009, 08:31 PM   #529
Steven Low
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Tues: 4.5 + 5

3x handstands

slide OAC: 1x5
support hollowback to shoulder stand: 2x10
RTO dip to tuck PL: 2x5
manna: 5s 3x3
pistols: 2x15L, 3x15R

handstands: bit shakey today, but what can you expect from a couple days off.

slides -- felt ok today. little fatigued so quality was slightly less.
hollowbacks -- +1 per set. I eliminted negative for some, but am gonna put it back.
planche -- not bad.. not as good as they used to be though
manna -- feels easier so I hope this is a good sign
pistols -- L I went down to sitting and back up. R was slightly below parallel. Focusing on quad contraction (R glutes are working much more than L which is expected).

Tweaked my neck again while rotating it on OAC. I need to start doing some neck strengthening work as I am not doing any. Neck is unstable strength-wise compared to my shoulder girdle strength. Anyone know of any good neck exercises?


~ R knee = massage, ice..... a bit sore. we'll see tomorrow.
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Old 09-01-2009, 10:23 PM   #530
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Steve, are you looking for specific neck exercises or wrestler's bridge stuff?
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