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Old 02-06-2009, 04:38 PM   #111
Chris H Laing
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SSC 1 - week 3

pro - 219g

joint mobility

warmup:
2 rounds, 30 sec rest
20 h2h swings, 1 pd
3R/3L kb snatchs, 1 pd
30 sec elbow lever

Pull from hang to tuck FL hold 7 sec + NHR assisted x 4
4 giant sets/90 sec rest

Jump to Low StrL hold 9 sec + WW-supine x 5
4 giant sets/90 sec rest

5 tuck v-ups
3 RLL - headstand

10 bridge wall walks, 2 x 5 jefferson curls + 30 sec weighted pike stretch

Felt pretty good today. Abs were still slightly sore, and have been for the last week or two from all the backflips and stuff, but the soreness is slowly going away.

Made it all the way to the floor on my first two or 3 negative NHR's. Thats some pretty good progress im seeing in them. Also my feet cramped up less.
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Old 02-07-2009, 06:07 PM   #112
Chris H Laing
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SSC 1 - week 3

pro - 153g

Rest day...was supposed to do hand balancing but had to go visit hampton sydney today and it took all day, so ill make it up tomorrow maybe.
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Old 02-08-2009, 05:25 PM   #113
Chris H Laing
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SSC 1 - week 3

pro - 160g

rest day...

finally got the video of my back flip up though

Its a little late though because I'll be going again on tuesday and will hopefully get some better ones
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Old 02-09-2009, 05:14 AM   #114
Steven Low
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Not bad.

As you get better you will be able to wait longer.. your takeoff into the flip if you slow it down enough you can see that you had bent legs. What we want you doing is at the top of your vertical you initiate the flip, but for most people that is TOO scary because they have to rely on their abs for all of the rotation. You rotated fast enough that you have nothing to worry about.. but it's going to take some time to build it up unless you have no fear.
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Old 02-09-2009, 10:43 AM   #115
Chris Salvato
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not bad man....that is a good job...

obviously form needs some minor tweaks but that is a lot better than I see people the gym doing for sure!
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Old 02-09-2009, 03:00 PM   #116
Chris H Laing
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SSC 1 - week 4

pro - 212g

joint mobility

F2W HS - 30 sec on, 60 sec off, 12 rounds, ~18 min

Lower from inverted hang to tuck BL hold 9 sec and pull back to inverted hang + tuck L chinups x 4
4 giant sets, 90 sec rest

Jump to tuck planche 6 sec + HeSPU to math book x 3
4 giant sets, 90 sec rest

Muscle ups-red band (l) x 5
3 sets, 30 sec rest

10 wrist pushups (knees), 10 first knuckle pushups (knees), 10 elbow push ups (knees), 10 wall extensions

Good workout today. Handstand work is fun, Ima keep doing it as my warmup. Trying to work towards 12 rounds at 30 sec on, 45 sec off, and keeping good form the whole time.

Failed on the very last HeSPU of the very last set, so I dropped down, shook it out, and then hopped back out and did one more. Too much time on my hands today. I need to get adjusted.
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Old 02-10-2009, 01:38 PM   #117
Chris H Laing
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SSC 1 - week 4

pro - 233g

joint mobility

F2W HS - 30 sec on, 50 sec off, 12 rounds alt 3 rounds straight, 3 rounds straddle

Lower from inverted hang to tuck FL hold 7 sec and pull back to inverted hang + Pistols to my pllts 3L/3R alt.
4 giant sets/90 sec rest

Jump to Low StrL hold 9 sec + body lever negs x 3
4 giant sets/90 sec rest

10 bridge wall walks, 2 x 5 jefferson curls + 30 sec weighted pike stretch

Hand balancing was good today. Getting closer to 30sec on, 45sec off, but I think I'll stick with 30 on/50 off for the next couple workouts so I dont advance to fast and burn myself out. Didnt get as many long holds off the wall today, but that might be because I was a lil tired in my shoulders, and because I alternated between straddle and straight...

FL was easy today. So were pistols. I focused on keeping my right leg straight in my left pistols, and finally got it on the last set. Maybe the left side pistols harder, but the right side was still easy enough.

Body lever negs are getting a lot better. Still piking on the way up, but I'm lowering with a straight body for every rep. Yay progress!!

Getting farther and farther down every time I do the weighted pike stretch. Got my hands below my feet for the first time today.

Going to the gym tonight to flip!!! Gunna take some videos. Im gunna get my back tuck automatic tonight.
___________

Hah! well my flips not automatic yet. Im landing maybe 2 or 3 out of 5? I need to focus on getting up more, throwing my hips ups, and trying to land in the same spot where I took off from.

In other news, I had a decent fall last night, landing on my right shoulder and my neck. R shoulder feels a lil iffy at the moment, but I'm sure itll be fine after a day of rest.
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Old 02-11-2009, 05:45 PM   #118
Chris H Laing
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SSC 1 - week 4

pro - 179g

Rest day.

Tested my max adv tuck BL hold today, 14 sec. Starting next week ima use the adv tuck BL instead of the regular one for my work sets.

Very relaxing day.
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Old 02-12-2009, 05:15 PM   #119
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pro - 176g

So I've decided that doing a steady state cycle isnt giving me fast enough progress, so Im going to turn to something else. The next few days will be rest days, and then Ill start on a sort of CFSB but with more gymnastic than barbell training.
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Old 02-12-2009, 06:21 PM   #120
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Quote:
Originally Posted by Chris H Laing View Post
pro - 176g

So I've decided that doing a steady state cycle isnt giving me fast enough progress, so Im going to turn to something else. The next few days will be rest days, and then Ill start on a sort of CFSB but with more gymnastic than barbell training.
I personally don't like the steady state system.....

But you need to stop program hopping!!!!! If "programs" aren't working make your own and stick with it. As I said, stick with it at least 8 weeks/2 months. Continually switching isn't going to make you strong... there is no magic program. It's ALL hard work.
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Last edited by Steven Low : 02-12-2009 at 08:17 PM.
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