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Old 11-26-2009, 09:18 AM   #501
Ryan Brown
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11/25/09

Rest Day
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Old 11-26-2009, 06:32 PM   #502
Ryan Brown
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11/26/09

PPPU (Coupled with HSPU)
On Floor
6 x 1

HSPU
Negatives
6 x 2

Front Lever
Front Pull to ATFL to Inv. Hang
8 x :08

Back Lever
German Hang to ATBL
8 x :08

KB Goblet Squats
24 kg x 15 x 3

One more training session in this cycle. I'm going to do a deload week next week, followed by a test week. Then I'll start my next cycle.
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Old 11-29-2009, 10:10 AM   #503
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11/27/09

Back Lever (Coupled with FL)
German Hang to ATBL
8 x :08

Front Lever
Pull to ATFL to Inv. Hang
8 x :08

Planche
Tuck Planche
8 x :08

PPPU
On Floor
6 x 1


De-load week next week, followed by testing.
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Old 11-29-2009, 10:11 AM   #504
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11/28/09-11/29/09

Rest Days
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Old 11-30-2009, 05:00 PM   #505
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11/30/09

Did a little stretching, foam rolling/tennis ball for the whole body. And some odd 24kg KB Presses throughout the day.
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Old 12-01-2009, 02:45 PM   #506
Chris Salvato
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Hey Ryan,

Did you get my PM?

Chris
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Old 12-01-2009, 04:36 PM   #507
Ryan Brown
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Just replied, Chris.

12/1/09

Active Recovery
Played around with some handstands, FL, BL, PL stuff. Nothing too strenuous or structured.

I'm feeling really good and I wasn't really overreaching at the end of my last cycle, so I'm only going to rest for one more day and then test on thurs/Fri. Then I'll rest over the weekend and start my new cycle on Monday.
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Old 12-02-2009, 10:45 PM   #508
Ryan Brown
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12/2/09

Rest Day

Tomorrow I'm gonna test all my gymnastics stuff. Here's the list, in order of the tests. I'm gonna warm up thoroughly before all this and I'll give myself ample rest time between efforts.

PPPU Max Reps
Full FL Attempt
Full BL Attempt
HSPU Max Reps
Adv. Tuck Planche Max Hold
Half-Lay BL Max hold
One-Leg FL Max hold

A lot of these tests are to gather info to plan my next cycle.

Then, on Friday I'll be testing the following stuff just for fun, to see where my progress is:

Weighted Chin 1RM
Press 1RM
Figure out where to start Squat Linear progression
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Old 12-03-2009, 01:32 PM   #509
Ryan Brown
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12/3/09

Testing Day

PPPU Max Reps (PR)
5 Reps. I could have squeezed out an ugly 6th rep.

Full Front Lever Attempt
Couldn't quite hold a Full FL for any amount of time. My One Legged FL test indicates that I'm close, though.

Full Back Lever Attempt (PR)
13 Seconds. My progress on the BL this cycle is amazing. This means I'll probably be using Full BL holds for my work sets on my next cycle.

HSPU Max Reps
2 complete Reps, with some arching on the 2nd.

One-Leg Front Lever Max Hold (PR)
7 Seconds. I'll be using this progression for my work sets in my next cycle.

Adv. Tuck Planche Max Hold (PR)
9 Seconds. I'm definitely ready to use this for my work sets.


I love measurable progress! Tomorrow I'm testing Weighted Chin 1RM and Press 1RM. Also starting my Squat linear progression. I'll start my new cycle on Monday.

Here's a video of all these tests: http://www.youtube.com/watch?v=aXU9dqbbxqM
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Old 12-05-2009, 11:37 AM   #510
Ryan Brown
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12/4/09

Squat
45 x 8
95 x 5
135 x 3
155 x 5 x 3

Press 1RM
45 x 8
65 x 5
95 x 5
115 x 3
125 x 1
135 x 1
140 x 1

Unfortunately, no PR. But I'm not completely surprised, based up on my 2 HSPU Max. I'm going to place more emphasis on HSPU in my next cycle. I'm going to be doing them 3 or 4 days/week.

Weighted Chin 1RM
Bwt x 5
25 x 3
45 x 2
65 x 1
85 x 1
100 x 1
105 x 1 (PR)
110 x 1 (PR)


That's 2/3 Bwt. I guess those OAC Negs were working.
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