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Old 12-12-2009, 11:08 PM   #521
Chris Salvato
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Join Date: Jul 2008
Location: Colorado Springs, CO
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I have been having similar problems with my knees. They can't take the amount of flipping I put them through and I get very sore even on my good knee, sometimes.

Sucks, oh well :P
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Old 12-14-2009, 10:04 PM   #522
Ryan Brown
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Join Date: Oct 2008
Posts: 663
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12/13/09

Rest Day
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Old 12-14-2009, 10:05 PM   #523
Ryan Brown
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12/14/09

PPPU (Coupled with HSPU)
On Floor
Ladder 1,2,1,2,1,2

HSPU
6 x 1

Back Lever (Coupled with FL)
Full BL
10 x :06

Front Lever
OLFL
10 x :04

Squat
45 x 8
95 x 5
135 x 5
155 x 3
175 x 5 x 3
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Old 12-15-2009, 03:34 PM   #524
Ryan Brown
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12/15/09

OAC
Negatives
1 x 1R+1L

These felt incredibly strong today on both arms. I even paused at a few points in the descent, without much effort. I may have a solid OAC on both arms by the end of this cycle. That would be sweet.

Planche (Coupled with FL)
ATPL
10 x :04

Front Lever
OLFL
10 x :04

HSPU (Coupled with PPPU)
6 x 1

PPPU
On Floor
1,2,1,2,1,2
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Old 12-16-2009, 10:12 PM   #525
Ryan Brown
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12/16/09

Rest Day

I'm now in Raleigh, where I will be staying until January 8th. This won't really have much impact on my training, aside from the fact that I can do it in my garage which will make it much more convenient.
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Old 12-18-2009, 09:41 PM   #526
Ryan Brown
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Join Date: Oct 2008
Posts: 663
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12/17/09

PPPU (Coupled with HSPU)
On Floor
Ladder
1,2,1,2,1,2

HSPU
6 x 1

Back Lever (Coupled with FL)
Full BL
10 x :06

Video taped myself and realized my feet were higher than my shoulders, so I worked on that. It's not that I'm not strong enough for the proper position, I just don't know exactly what it feels like yet.

Front Lever
OLFL
10 x :04

Also video taped these and reviewed the footage as I was training. Pretty good for the most part, but I could open my hips a little more on the straight leg.

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

I was supposed to do 180, but I didn't have the proper plates to put that weight on the bar so I'm skipping to 185 today and repeating that same weight on Saturday. This keeps the linear progress more-or-less intact.
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Old 12-18-2009, 09:44 PM   #527
Ryan Brown
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12/18/09

OAC
Negatives
1 x 1R+1L

These felt good as ever. I maintain my belief that I will have a OAC on each arm at the end of this cycle. Everything after the OAC felt a little rough, but that's how Friday's tend to go at the beggining of a cycle. I'll take my 2 rest days over the weekend and I'm confident I'll feel stronger on Monday.

Planche (Coupled with FL)
ATPL
10 x :04

Front Lever
OLFL
10 x :04

PPPU (Coupled with HSPU)
On Floor
1,2,1,2,1,2

HSPU
6 x 1
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Old 12-20-2009, 12:24 PM   #528
Ryan Brown
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Posts: 663
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12/19/09

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

Deadlift
135 x 5
155 x 5
185 x 3
200 x 5
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Old 12-20-2009, 11:34 PM   #529
Ryan Brown
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Posts: 663
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12/20/09

Rest Day
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Old 12-21-2009, 05:43 PM   #530
Ryan Brown
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Join Date: Oct 2008
Posts: 663
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12/21/09

PPPU (Coupled with HSPU)
On Floor
1,2,1,2,1,2

HSPU
6 x 1

The HSPU felt kind of hard today. I'm not sure if I should change up my programming or stay the course. I'm wondering if 6 x 1, 4 days/week is too much volume. I'm considering cutting back to 3 x 1 to see if it makes a difference.

Back Lever (Coupled with FL)
Lower to BL
10 x :06

Front Lever
Lower to OLFL
10 x :04

Squat
45 x 8
95 x 5
135 x 5
165 x 3
190 x 5 x 3

My legs are starting to feel strong again and my knees are feeling just fine.
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