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Post by meguro on Jan 20, 2018 10:06:35 GMT -5
Delts are tight. You know that stretch where you lift one arm overhead and reach back and touch finger tips of the other arm that you've placed behind your mid-back: my finger tips are comically so far apart, as if I'm not even trying. there's another test/stretch where you raise both elbows out to the side till they are level with your shoulders, elbows are bent and hands hang down like a cowboy gunfighter about to draw, can't do that either. definitely something to concentrate on before I tear something. 1-17-18 -HSPU, 5x7 -single leg, front lever raises, 5x4 -7 finger pull-ups, 2x5x3 - T handle swings, 80lbs, 100 1-20-18 -HSPU, 5x7 -ATFLBR, 20 -hollow body dips, 5x7 -straddle front lever raises, 5x4 -KB swings, 28 kgs, 100 Noticed that my elbow isn't too achey after the pu's. The hot spot isn't so hot. The KB flies after a few the T handle swings.
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Post by meguro on Jan 22, 2018 11:14:36 GMT -5
1-21-18 -L sits -kb single arm rows, 5x7
1-22-18 -HSPU, 5x7 -ATFLBR, 20 -hollow body dips, 5x10 -7 finger pull-ups, 2x5x4 -single leg front lever raises, 5x4
slowly increasing the pull-ups while monitoring the elbow for any strain.
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Post by meguro on Jan 25, 2018 13:52:56 GMT -5
1-23-18 -kb swings, 100 -kb single arm row, 2x5x10
1-24-18 -HSPU 5x7 -KB swing, 100 -kb single arm row, 5x10
1-25-18 -kb swings, 200 -hollow body dips, 5x10, -ATFLBR-20 -7 FPU, 2x5x4 -SFLR, 5x4 -Tuck planche raises, 5x3
I have a step counter app on my phone. Whatever your target number of steps per day, you're not expected to do it all in one stroll, though I suppose you could. The step counting app recommends 10,000 steps per day. So, I was wondering how many kb swings per day might result in some measurable health benefits. The goal is to thread the needle between needless pain and injury and doing nothing while getting positive results. I'll test by seeing if there is any change in resting heart rate or body composition.
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Post by MMX on Jan 25, 2018 17:09:25 GMT -5
Also check your Pec minors in your upper chest and use a softball to get those triggers out. Could be those plus front delts being tight.
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Post by meguro on Jan 26, 2018 18:42:49 GMT -5
I left a lot of things in Italy with my wife and daughter, among them my rower, pull-up tower, weights and collection of high bounce, soft and lax balls for trigger point massage. . But you're right, I should be checking all related trigger points. 1-26-18 - HSPU, 5x7 - KB swings, 200
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Post by meguro on Jan 29, 2018 15:27:33 GMT -5
1-27-18 -ATFLBR, 20 -Hollow Body dips, 5x10 -Single leg front lever raises, 5x4 -7 finger pull-ups, 2x5x5 -Tuck front lever raises, 5x5 -kb squat swings, 100
1-28-18 -HSPU, 5x7 -kb hip hinge swings, 6x25
1-29-18 -Hollow body dips, 5x10 -ATFLBR 20 -7FPU, 2x5x5 -Tuck planche raises, 5x5 -SLFLR, 5x4 -10 mins rope skipping
Got a speed rope over the weekend to add some variety to the training. Still suck at double-unders!
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Post by MMX on Jan 30, 2018 15:24:51 GMT -5
Yeah I need to get back to the jump rope myself!!
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Post by meguro on Feb 1, 2018 10:11:43 GMT -5
Yup. Rope skipping is so accessible.
1/31/18 -HSPU, 5x7 -kb swings, 200
2/1/18 -ATFLBR, 20 -hollow body dips, 5x10 -7fpu, 2x5x5 -tuck planche raises, 5x5 -front lever bicycle kicks, 5x10 -rope skpiping
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Post by meguro on Feb 3, 2018 14:38:06 GMT -5
2/3/18 -HSPU, 5x8 -kb swings, 3x25 squat swings/25 hip hinge
Torn between squat swing and hip hinge method so I did both.
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Post by meguro on Feb 4, 2018 12:49:26 GMT -5
2/4/18 -ATFLBR, 20 -HB dips, 5x10 -7fpu's 5x6 -tuck planche raises, 5x5 -rope skipping, 10 mins Baby steps of note: added a rep to the 7 finger pull-up; 400+ rope skips before tripping up. Just to relate how mediocre I am at rope skipping, today was the first that I exceeded 100 skips without interruption. That I am still counting really shows where I am on the acquiring skills curve.
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Post by meguro on Feb 7, 2018 13:30:03 GMT -5
2/7/18 -HSPU, 5x8 -kb swings 25squat swing/25 hip hinge, 4x50 -ATFLBR, 20 -Hb dips, 4x10 -7f pu's, 2x4x6 -tplanche raises, 4x5 -inverted dl to advanced tuck lever, 4x5 -rope skipping
Lately, I've been separating HSPU days from the dips and pulling workouts. I lumped everything together today, but left out 1 set from some of the exercises. Rope skipping after the swings made my legs feel a little sluggish. It took several tries to get over 400 hundred uninterrupted skips.
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Post by meguro on Feb 10, 2018 22:27:57 GMT -5
2/9/18 -HSPU, 4x8, 9 -kb swings, 25 ss/22hh, 2x50 2/10/18 -ATFLBR, 20 -HB dips, 5x10 -7f pu's, 2x5x6 -tplanche raises, 5x5 -inverted dl to atl, 5x5 -rope skipping Kept on tripping over the rope, must be tired.
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Post by meguro on Feb 15, 2018 14:05:18 GMT -5
2-13-18 -HSPU 5x9 -KB swing, 100 2-15-18 -ATFLBR 30 -BP, 130 lbs, 5x10 -6 finger pull-ups, 5x4 -TPR, 5x5 -Inverted dl to atl, 5x5 -rope skipping So a couple days of small advances in the book: Increased the reps of HSPU by 1 per set; dropped index finger of the assist ing hand on the pull-ups. Since I will be using only the middle finger for assistance, hence forth these will be called FU pull-ups. Pulling exercises seem to be improving quite a bit. It was very easy to do 30 advanced tuck front lever body rows. Also the elbow pain, though still present seems to be diminishing I started using the available Smith rack for benching since I do not have my dip belt with me to increase the resistance on the dips. Since I have not bench pressed in probably over a decade I went with a conservative weight. Immediately I noticed that my injured wrist may prevent me from engaging the hooks on the rack as the weight increases. I'm thinking of slowly progressing up to bodyweight on the bar, and then go for max reps, similar to the NFL bench test (obviously only using my bodyweight rather than the prescribed).
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Post by meguro on Feb 22, 2018 16:43:32 GMT -5
2-20-18 -HSPU, 5X9 -KB SS, 2x50 -open hands (against rubber band resistance)
2-22-18 -ATFLBR, 30 -bench, 150, 5x10, 160 bent arm static holds -FU pull-ups, 5x4 -TPR, 5x5 -Inverted dl to atl, 5x5 -rope skipping -open hands
In order to address any potential imbalances (gripping and pulling), I initiated some extensor work (open hands), that is trying to splay my fingers open against a rubber bands of varying thicknesses.
There's another silat seminar next week. Tried to entice Dent and Miguel into attending, to no avail. Sue, a sensei from Bob H's dojo, is a Silat convert (also FMA) will be there.
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Post by MMX on Feb 22, 2018 16:48:30 GMT -5
I would be there in a heartbeat if it was in AZ!
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