steve's log (bw/gymnastics)

[Steven Low]

Okay, gotta reeval these goals.

Obviously, the goal is still to recover sleep function fully. That will give me a good baseline.

I haven't worked manna for a while... I need to. It's kinda been put on the back burner since I have balancing priorities + I need strength back for cross.

Since OAC+cross overlap that's where most of my stuff has been focused.

Also, I need my press handstand for chairs and balancing too.

Knee is fairly good, but don't have recovery capacity to DL right now so... that's going to have to be put on hold.

I think that's about it for now....

Oh yeah, near the beginning of Sept I was down to about 128 lbs. I'm currently up around 134 lbs. Most of the gain in those 2 months seems to be muscle mass as my muscles have started hypertrophying against getting back up to their previous size. Given the lack of overall volume I'm pretty surprised at this but shrug. I'll take it.


Goals in progress
RECOVER FULLY.

~Improve shoulder ROM and stability
~manna
~get OAC + cross back
~improving my pressing abilities again

a bit longer term...
~be able to DL consistently 1-2x a week
~Sprint sometime in the near future

Long term goals
~floor GHR / BW HS curl
~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, maltese, 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

[Steven Low]

11/10/10

OAC: 1x7,6,5 both with ring finger assist

Lots of balancing and some rings technique work


11/13/10

chairs show
20 back tucks in a row

Gonna start doing more back tucks for conditioning and keep my lower body working. Plus, good for strengthening the abs of course.

[Steven Low]

11/17/10

Did PBars, rings, chairs, and balancing.

Pbars currently is:

kip, circle x2, flair x2, moy to upper arm, top kip, forward roll, back uprise straddle cut, press as far as possible into manna, swing HS, back off

Rings currently is:

inverted hang, dislocate, shoot to support, back felge straight body to support, cross, back uprised straddle-L, press HS, V-sit, dismount.

Basically the same as the routine posted on youtube with felge back to support currently. Hoping of improving this as I regain strength. Couldn't hold the cross either ARGH.

Chairs we'll get a routine up soon hopefully; need to modify it more.

Same with balancing. Went pretty terrible so we basically need to work on my endurance.... and getting my strength back.

[Steven Low]

11/21/10

Worked on balancing the whole time.

Elbow lever is getting better.

5x3 press handstands on rings.... am so weak now ugh.

[Blair Lowe]

lock arm press HS on rings? that's nothing to scoff about.

I've been wondering about a hollow back press to HS instead of just using a bent arm press to HS.

[Steven Low]

Nah, bent arm press.

Used to be able to do the 6 hollow back presses to HS... need to start working those again

[Grissim Connery]

Originally Posted by Steven Low

10/15/10

Performed vault for Gymkana at Maryland Madness.... yeahhh..

Someone put it up on youtube already. I, of course, do the flairs.... but just do regular flips for the rest, haha.

http://www.youtube.com/watch?v=zVG7Zefd7HY

that video was crazy.

[Steven Low]

Hah, thanks


12/1/10, 12/05/10

Lots of work on balancing, pbars, rings, chairs

Gonna train manna again and work on handstands mostly.

Putting balancing on hold, gonna try to rest up

[Steven Low]

12/8/10

Worked on my pbars stuff, and chairs stuff. More flexibility work as well.

12/10/10

Show.

Chairs: http://www.youtube.com/watch?v=Z2c8yYZ3xPw
Pbars: http://www.youtube.com/watch?v=IDaX_1HRgYc#t=5m10s
Rings: http://www.youtube.com/watch?v=SmNK-4B26MY#t=2m00s

12/11/10

Couple hours of laser tagging.

Rest until tomorrow.

OK seriously I'm gonna get better at updating.

Mostly been working on my quality of sleep. I've gotten myself back up to consecutive 7.5 hours and total of 9 hrs each day since I'm on break. Good stuff. Gonna try to get it to consecutive 9 hours, so that's why I've been doing a fairly low volume of work.

Main focus right now is to just hammer my handstand work now, maybe do some light volume work with muscle ups (good movement to maintain push/pull) and work manna.

[Steven Low]

12/15/10

Worked on basic pbar swing to handstands
Worked on chairs 5 high stacks. Did 5 illusions too.
Buncha stretching