Get Awesome!!! oly and gymnastic log

[Chris Salvato]

yeh I am a bit confused.

By definition the SSC is 8 weeks minimum, you are only halfway done. It doesn't make sense to switch now, imho...

[Chris H Laing]

Yea...both of you are right. I'm actually still deciding whether or not to switch yet, because I know I need to stick with a program and stop program hopping, but at the same time I feel like I could be making so much more progress if I was doing some kind of linear or weekly progression, instead of waiting 2 months to make any progress...also I miss deadlifts and power cleans.

I think ima stick with it for the next month, but this will almost certainly be the last time I do a steady state cycle, unless I really need to focus on my static positions.

SSC 1 - week 4

rest day

pro - 207g

Had to do valentines day shopping for the gf. Had to go out to a mall like an hour away, but with traffic it was like two, and then had to walk around for hours to find anything. Then two hours home, and I was wiped out. No workout today.

[Chris Salvato]

could just do to you what happened to steve and I....take a hammer to your knees and let you forget all about squatting, DLing and cleaning for a few months :P

Consider a slow progression still a progression -- you learned you don't like it and you did get a bit stronger. You made some good gains on the SSC. I think you are wise to see it all the way through. Maybe it will surprise you.

[Chris H Laing]

Originally Posted by Chris Salvato

could just do to you what happened to steve and I....take a hammer to your knees and let you forget all about squatting, DLing and cleaning for a few months :P

Not a bad idea... I'll take it into consideration, plus I feel kinda left out with my good knees and all


And on a slightly more serious note, I've had a major epiphany today. Its like lightning struck my brain. I think I am stronger than I am. I read about all the programs the beasts use, and try to make them work for myself, but Im not at the level where they will work for me. I go into all these super complicated programming frenzies and make up these really complex training schedules to follow, when the simple fact is that I DONT NEED IT!!!!

I think, once I'm done with my SSC cycle, Im going to go back to main page crossfit (with FSP work when I feel like it) for a while, because thats where I saw the best gains and where I felt the best. I realized that I want to be good at everything. I want a triple bodyweight deadlift, I want a sub 3 fran, I want a full front lever, and on crossfit I was moving (slowly) towards all these goals, but while on my own programs, I was switching back and forth between the three, and not making progress on any one of them.

...and Happy V day

[Steven Low]

If those are your goals, CF is probably a good idea. Maybe biased with some strength though. Not too many people will hit 3x bw DL doing CF, but you can definitely hit it with some specific work.. same with front lever.

[Chris H Laing]

Sat, Sun - rest

pro - didnt track for either day, but well above 150g

Today

SSC 1 - week 5

pro - 179g

joint mobility

F2W HS - 30 sec on, 50 sec off, 12 rounds, ~18 min

Press form inverted pike to adv 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 (r) x 5
3 sets, 30 sec rest

[Chris H Laing]

SSC 1 - week 5

pro - 234g

joint mobility

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

3 x 1 each arm OAC neg, pointer finger assist

pull from hang to tuck FL hold 7 sec and pull 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

Good workout today. Had some great holds during the handstands, including a 6 sec straight and a 11 sec straddle free standing. First two OAC negs each arm were a good 6-7 sec, but the last each arm was around 3...

Not feeling much motivation right now to work this but Im sticking to it...

Gym tonight to work on flips and shizz. Gunna try and learn an aerial or a double leg tonight since Im getting tired of spending 1.5 hrs working on back flips, and i think itll help my back flips because I wont spend so much time on them, and I wont fix the wrong motor patterns in my body.

[Chris H Laing]

SSC 1 - week 5

pro - 207G

rest day

...tired...

[Chris H Laing]

SSC 1 - week 5

thurs:

Press from from inverted pike hang to tuck BL hold 9 sec and pull back to inverted hang + tuck FL rows x 4
4 giant sets, 90 sec rest

Jump to tuck planche 6 sec + PPPU x 3
4 giant sets, 90 sec rest

tuck TOP pulls x 4
chest roll to HeS attempts x 4
4 supersets, 30 sec rest

10 wrist pushups (knees), 10 first knuckle pushups (knees), 10 elbow-2-ground pushups (knees), 10 wall extensions


fri:

Pull from hang to tuck FL hold 7 sec and pull to inverted hang + 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

Good workouts. Enjoying my rest days.

[Chris H Laing]

mon:

SSC 1 - week 6

pro - 231g

joint mobility

F2W HS - 30 sec on, 50 sec off, 6 rounds,
OAEL assisted - 15 on / 25 off each arm, 3 rounds

Press from german hjng to adv tuck BL hold 9 sec + 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


tues:

SSC 1 - week 6

pro - 207g

joint mobility

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

3 x 1 each arm OAC neg, pointer finger assist

pull from hang inverted hang, lower to tuck FL hold 7 sec + 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


Everything is progressing slowly, but i guess thats the point of a steady state cycle. I cant wait til Im done with this so I can move on to something that progresses faster.

In other news, I can land back flips pretty consistently now, I am working on a double leg and aerial, and I have just done the first two muscle ups...IN MY LIFE!!!!!!!!!

I was at the gym last night, not really gocusing on anything, and just having fun, and I jumped up in the rings and busted out a muscle up. Then I hopped down, jumped back up, and did another one. WOOOO. I was the only person there who could do one, so thars kind of a cool feeling. Good day for tricking, tumbling, whatever.