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Old 02-14-2009, 02:57 PM   #1
Charles Moreland
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Join Date: Apr 2008
Posts: 52
Default Charles' New Log (core lifts, lots of gymnastics, equilibre training)

This is a return to Catalyst Athletics. My old log can be found here. It was stopped and continued on my personal blog here. Since then I have decided to start my log again on these forums.

Some updated stats:

Sex: Male
Age: 21
Weight: 161lbs
BF%: 6.8%
Height: 5' 9"

Updated Goal List:

Current Goals:
2x BW Squat (Attained and lost since ending SS. 1.5x currently)
2.5x BW DL (1.8x currently)
2x BW Dip (1.8x currently)
1x BW Power Clean (.7x currently)
10s Front Lever (2-3s currently)
15s One Armed Handstand (5-7s currently)
Full HSPU
OAC (pull to 150 degrees currently)
Iron Cross
HS on Rings
Planche (working on adv tuck currently)
Pike Press
Circles on Pommel
Full Splits
Full GHR

Goals Complete:
2x BW DL
1.5x BW Dip
1.5x BW Squat
Back Lever
Front Lever (needs solidifying)
1 minute HS hold freewall
One armed handstand
DH Muscle up on rings
RTO Dips
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Old 02-14-2009, 02:59 PM   #2
Charles Moreland
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Sleep - Only about 3.5 hours…I need to work on this

Warm up -

500m row 1:34

Work Out- (pressed for time)

Squats

airsquat x 10
135# x 5
185# (High Bar Position) x5
255# (Low Bar) 3×5

OAC (right arm only)

3×3 3 finger assisted, slow negatives
No dips because the gym has yet to replace the weight belt…sigh…

Front Lever

Adv Tuck 1 minute - 12-15 second holds

Deadlifts

135# x 5
185# x 5
225# x 5
275# x 5 (New PR)
295# x 5 (New PR)


I was pressed for time today so didn’t get too much in. The weight belt not being replaced is really starting to piss me off. I would love to get back on the road to my 2xbw dip. Squats didn’t feel too bad although still fairly light. I wish I could get back into my normal schedule and squat every other day, but work and school has been consuming my life.

I didn’t set out to PR today in the deadlift, but I was cutting in with another guy today, and after doing the set of 275# and realizing how easy it was I decided to push it further. The 295# was definitely heavy but not “hard.” I’m excited to see where this goes.

I’ll update my equilibre practice tomorrow. Need to rest the right shoulder (supraspinatus). I’ve been pushing it kind of hard.
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Old 02-14-2009, 06:40 PM   #3
George Mounce
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Location: Mississippi
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What do you need a weight belt for?
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Old 02-14-2009, 08:42 PM   #4
Chris H Laing
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Location: Northern VA
Posts: 904
Default

weighted dips i think
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My Log
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Old 02-14-2009, 09:16 PM   #5
Chris Salvato
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Location: Colorado Springs, CO
Posts: 562
Default

12-15 sec consistently on your tuck FL is weak sauce. You should move up to adv. now.

Quote:
Originally Posted by George Mounce View Post
What do you need a weight belt for?
When you get to like 40% of your bodyweight or more (for me it was around 70#) on dips/chins it is really damn hard to hang a dumbbell between your feet or in your legs every other day. I started getting really bad bruises and it definitely effects your dip/chinning performance for no real good reason.

Weight belts or vests really help to alleviate the problem so the whole load isn't being held by the calves or ankles...
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Old 02-14-2009, 10:21 PM   #6
Charles Moreland
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Quote:
What do you need a weight belt for?
Weighted dips. I bike to and from the gym so carrying my weight vest becomes quite the hassle and takes up a lot of space that is usually used for my school books/laptop, etc.

And yeah, dangling 60+ lbs from your ankles sucks.

Quote:
12-15 sec consistently on your tuck FL is weak sauce. You should move up to adv. now.
They are advanced numbskull. Read again. The flexibility on my straddle is still too much for me to train in. Maybe max 3 seconds. Once my jacknife hold gets to around 5-7 seconds I'll switch to that.
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Old 02-14-2009, 10:34 PM   #7
Chris Salvato
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Quote:
Originally Posted by Charles Moreland View Post
They are advanced numbskull. Read again. The flexibility on my straddle is still too much for me to train in. Maybe max 3 seconds. Once my jacknife hold gets to around 5-7 seconds I'll switch to that.

Lulz my apologies. Half Lay?
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Old 02-15-2009, 07:38 AM   #8
George Mounce
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Quote:
Originally Posted by Charles Moreland View Post
Weighted dips. I bike to and from the gym so carrying my weight vest becomes quite the hassle and takes up a lot of space that is usually used for my school books/laptop, etc.

And yeah, dangling 60+ lbs from your ankles sucks.



They are advanced numbskull. Read again. The flexibility on my straddle is still too much for me to train in. Maybe max 3 seconds. Once my jacknife hold gets to around 5-7 seconds I'll switch to that.
Gotcha that is what I thought. I bought one of those Ironmind dip belts, and man it rocks!
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Old 02-15-2009, 09:33 AM   #9
Charles Moreland
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Yeah I'll look into one. Right now lifting shoes are high on my priority list. I found a dip belt at the varsity weightlifting room. I'll start doing dips while I work there.

Sleep - 10 hours. VERY pleased with this

Gymnastics today. I'll take more film of my straddle presses for critique and I'll test my OAHS progress. Training circles as well as some PBar work.

Good news, my boss finally said she would be setting up competition rings in the gym for next session. Very excited to not have to use the ones hanging in my doorway anymore!

Warmup -

Consisted of simple tumbling drills and handstand work

Work out-

Straddle HS press negatives 3x5
-video soon

Attempted OAHS, lots of pain in supraspinatus. Need to rest. Re-asses on Thursday.

Mushroom circle work 25 minutes - probably 100+ swings
-my two consistent circles feel much much more comfortable now, however I still have a very difficult time going for a third. I believe that problem is swing related. Might have decent video of this as well.

HS Pirouette - 15x1 turn

Front support crawls 3x25m
-basically pushup walking but with your feet on a slider

Adv. Tuck FL - 15 12 12 11 11

HS hold for time
-gym record is only 60 seconds or something. I got to 53 seconds before losing my balance and had no strength left to save it. I'll test this again before my workout next time.

ROAC 3x3 3 finger assist
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Old 02-16-2009, 06:58 AM   #10
Charles Moreland
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Sleep - 3.5 hours bleh


Warmup -

1.5 mile bike ride to gym
20 airsquats
20 push ups

Workout -

Deadlift
135# x 5
225# x 5
275# x3
295 x 2
305 x 1
315 x 1
325 x 1

Squat
135# HB x 5
185# HB x 5
225# HB x 5
265# LB 3x5

Weighted PU
10# 3x5

Stretching

I was very dissatisfied with my deadlift performance. I figured I'd get 350+ for my 1RM test, but my form dropped significantly past 325. Perhaps I'll test this again in a month.

I'm beginning to like the high bar squat position, although I've been doing LB for so long that I need to recondition myself for it.

This is also my first time adding weight to my pull ups since my bicep tendinitis a year ago.

Weighted dips I'll do tonight at work.

Weighted Dips
BW x5
25# x5
50# x5
70# 3x5
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