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Old 04-24-2009, 08:22 AM   #21
Charles Moreland
Join Date: Apr 2008
Posts: 52


Warm up -

2◊30sec RTO support hold (rings)
2◊20sec floor handstand
2◊5 pullups
2◊5 dips

Workout -

4◊5 Bulgarian Rows
4◊5 Bulgarian Push ups (RTO)
25min Shoulder stand practice (longest hold 8sec, jump into position)
1min L-sit
3min Adv tuck FL ~17 reps
1min Tuck planche ~5 reps
2min Adv tuck BL ~ 8 reps
1min Straddle-L ~5 reps (needs a lot of work)


20 minutes intense mobility stretching of the hip, torso, and shoulder girdle

Sorry for the long hiatus. After Spring break it just took me so long to get back into any sort of structured routine. My life schedule has been absolutely messed up and completely random.
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Old 04-24-2009, 08:28 AM   #22
Charles Moreland
Join Date: Apr 2008
Posts: 52


7 hours sleep - not bad

About 2 hours today of bouldering. Absolutely fun. I started a rings workout in the gym until my boss yelled at me for having them up on the squat rack -_-

4x5 Bulgarian push ups
4x5 Bulgarian rows
4x30 sec RTO support hold
1 minute L-sit 2 reps
2x7 legs elevated assisted muscle ups
13 sec Adv tuck FL hold pull to 10 sec adv tuck BL hold (reverse and complete 5 reps)

I tried testing my muscle up, and it's extremely gross to look at. I'm not sure what happened, because they used to be fairly smooth going. Hopefully a few weeks of work will solidify them again.
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Old 04-29-2009, 08:37 AM   #23
Charles Moreland
Join Date: Apr 2008
Posts: 52


sleep 5 hours crap

Warm up-

2◊30sec Upper support hold
2◊5 pull ups
2◊5 dips

Workout -

10 minutes shoulder stand practice
3 Rounds of:
10 sec Adv tuck BL + 5 Bulgarian rows
10 sec tuck planche + 5 Bulgarian push ups
10 sec Adv tuck FL + 10 sec L-sit

Cooldown -

30 minutes of slacklining

My final back lever felt much stronger than the previous two, Iím not sure exactly what I changed to accomplish that. Bulgarian push ups are not getting any easier and I love it. My shoulder stand work has improved significantly since the last time. I think my longest hold today was around 5-7 seconds which is huge improvement over my 1-2 seconds just a couple days ago. Shoulder stand work will continue until I can effectively hold one for about 20-30 seconds, then I will transition into Ring handstands.

Later that day a client cancelled and I was able to get in:

Box Squat
135 1x5
185 1x5
225 6x3 on a 12" box

135 1x5
185 1x5
225 1x5
275 1x3
305 1x5
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Old 05-07-2009, 11:02 PM   #24
Charles Moreland
Join Date: Apr 2008
Posts: 52


This entire season has kept my training rather infrequent and definitely not well formulated. I have gradually become less and less driven by my strict weightlifting goals and feel that it is time for a shift in training structure and focus.

Current Goals:
OAC - both arms (right arm close, left arm taking slow for tendinitis)
10 sec solid Straddle OAHS - ~4seconds right arm, left arm still needs work
4 second Straight-body OAHS - both sides
Full arched handstand - basically a bridge with the feet ~1 foot off the ground
Freestanding rings HS - Shoulder stand straight body at 10sec currently
Full OAEL - currently only right arm in a horrible straddle
Full FL - 18sec Adv Tuck, 3 sec Straddle
Full BL - 11sec Adv Tuck, ~1.5 sec Straddle
Pike Press
Full Straddle-L
Full GHR
Active front leg raise to ~120degrees - ~75deg now
Active side leg raise to ~120degrees - ~83deg now
Passive full straddle/front splits
DHMU + 25lbs - BW currently with slight kip
2x BW dip
Pullup + 75lbs
~4 second straddle planche - ~4 second adv tuck current

Goals on Hold:
2.5x bw squat
2.5x bw DL
1x bw power clean
Iron Cross

Very late, test in the morning. Will update with proposed training change tomorrow after a long day of work.
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Old 05-08-2009, 01:35 AM   #25
Rafe Kelley
Join Date: Aug 2008
Posts: 148

I am starting to feel a bit fatigued with weight training too targeting june to switch from strength focus to parkour focus with maintence on strength and conditioning. Good gymnastics goals there curious what your parkour goals are though?
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Old 05-11-2009, 09:11 AM   #26
Charles Moreland
Join Date: Apr 2008
Posts: 52

I usually never list my parkour goals because they are somewhat hard to control. Also, although parkour is my main discipline, I can only get a couple solid hours a week outside practicing; even then, I'm usually stuck teaching due to the nature of the community we have here in Rochester.

When I post here, it is mostly for standard weight lifting, gymastics, or equilibre.

Implementation of a Structured Daily Routine:

Active Flexibility Practice
  • Frontal leg raise - 2min cumulative ME
  • Lateral leg raise - 2min cumulative ME
  • Back leg raise - 2min cumulative ME
  • Straddle-L - 2min cumulative ME
  • Straight body HS - kick up 10sec hold x3
  • Kick to HS - double leg kick to tuck x3
  • Straddle kick - kick to HS slow eccentric x3
  • Asymmetrical HS - weight shift up on five fingers both sides x3
Tuck planche - 1min floor
Wall walks - taken from Gymnastic Bodies
Wall Shoulder Extensions - 2x5 as far as possible (almost completely straight)


Intense passive stretching of the shoulder, hip, lower back and chest
Intense tennis ball therapy of the shoulder girdle, hip, and bicep

This is a daily routine to be done in the morning. Another post will follow with a revised workout routine.
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Old 05-12-2009, 09:21 PM   #27
Charles Moreland
Join Date: Apr 2008
Posts: 52

Sleep - 6 hours (watched kung fu panda...totally worth the sleep loss)

Warm up -

25 air squats (10 slow)
20 push ups
10 burpees
~15 vaults over a steeple chase barrier

Workout -

30 sec handstand completely straight/tight x2
15 sec straddle handstand x3
Straight handstand to tuck handstand x10
OAHS 5 finger assist 3x10sec both arms
Handstand walk 5x10ft
Handstand flutter kicksx30 (focused on stable core)

Straddle-L ME x10
Sitting pike ME x10
Sitting straddle ME x10
Wall walks x10 (sucked hardcore)
EL 3x30sec
OAEL practice 10 minutes both arms (mostly straddle assist with other arm)

1 hour intense passive stretching
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Old 05-14-2009, 07:24 AM   #28
Charles Moreland
Join Date: Apr 2008
Posts: 52

Sleep - 8 hrs good

Rest with 16 hour fast
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Old 05-28-2009, 12:52 PM   #29
Charles Moreland
Join Date: Apr 2008
Posts: 52

Quick recap:

busted levator
Beast Coast
relaxing in the adirondacks

Right now just chilling out with my girlfriend near the high peaks region. It's obnoxiously beautiful and it's a good thing it's raining, lest I be tempted to do too many debilitating things to my shoulder.

Shoulder is doing well. No real incidents. Lots of massage, rest, and heat therapy.
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