Yep, as the title states, that's basically what it's been for me. Maybe I was (possibly am) suffering from burnout; job related, work related, hell, maybe even life related! I've always (almost always anyways) prided myself on being a positive person. Lately, I have found myself being the opposite. For the most part, my mood is good, but when it's bad, it's bad, and I really don't like myself. A few things that I think may be contributing: First, TOO MUCH DAMN SPARE TIME! Oh, don't be fooled, you read that right. You see, I'm a firefighter/paramedic and have the luxury of working 24hr shifts with 48hrs off, a great schedule. The problem is that when I'm at work and not running calls, I'm doing the exact same thing I do at home, sit in the recliner, watch T.V., maybe read, maybe get up and stretch or even workout a little. I know, I know, I could be training right, doing something productive toward the job, yeah, whatever, that's all well and good, and we do a lot of that, physical training, fire training, EMS training, etc. etc. Most of the time though, it is BUSY work, boring, mundane busy work. Believe it or not, I actually like it when my day starts off with a bang and we're knocking off calls left and right. What I hate, is not running any calls all day, then getting some BS call at dinner time or right before or during bed. But hey, that's the nature of the business and the profession that at this current time, I have chosen. I try REAL HARD not to complain, because I hate whiners, so why become one? My father was right however about this, "Idleness is the devil's workshop." That statement is so true. I truly believe that evil stems from sitting around doing nothing and constantly being unproductive in society. As I've said before, I'm not a staunch, right-wing Republican nor am I a loony, left-wing Democrat, but hey, fuck you socialists!
Which brings me to my next, kinda, sorta burnout, the shitty economy. Ok, maybe not that shitty (this country has seen worse), but shitty enough for me to first handedly see the effects. I, personally, am grateful that I have a job and am fortunate to collect a paycheck, but paying the bills has become somewhat harder. Harder even still, is watching and knowing that my parents and in-laws who have spent far more time at this game of life than I, are slowly losing their retirement and are having to "make rearrangements." That sucks, they shouldn't have to do that. They should be looking forward to the day they retire and excited to move on to the next half of life, the half of life that I continue to think for myself, will be better than this one, even though I'm in my youth.
And finally, my workouts. Yep, they've been sucking lately, and really this is the one area that I have the most control over yet repeatedly continue to ignore my body and push through fatigue (not the good fatigue) and pain. As a result, I've had to take some days off from various movements and progressions. Did me some good though, but, I'd rather do a little each day, have fun, and not suffer the mood swings that accompany chronic pain, fatigue and burnout. I dabbled in a workout this past Monday while at work, it sucked. Tuesday, I hit it fairly hard but was unmotivated and it as not fun, hence, it sucked. Did a light, "loosening up" workout on Wednesday, getting better. Thursday, at work and rested, good day. And today, was probably one of the best workout days I've had in a while. Again, as I've said before, I will be changing some things.
Monday 2/23/09
At work, messed around with pull-ups, inverted PU's, some handstands, some levers, that's it really. Not very productive and not very good. I'm done working out at work.
Tuesday 2/24/09
Gymnastic progressions
PPPU's with feet on wall: 6x5
Adv front tuck lever PU's: 8x8 seconds
Standing wheel rollouts, Standing one-arm wheel rollouts with assistance.
Full ROM HSPU's on parallettes:3x2
L-sit PU's: 3x5
V-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds
Unmotivated and I hurt, uncomfortable.
Wednesday 2/25/09
Boxed 6 - 5 minute rounds (MMA style) core work beforehand. A nice, loosening up workout.
Thursday 2/26/09
Rest day, at work. Needed this
Friday 2/27/09
Ah, yes, the ultimate, natural workout! Surfed, with my buddy Pete, in cold-ass water for approx. 3 hours. Caught some great waves today. Later in the day did:
...kind of a Barry Ross "speed workout."
Kettlebell one-arm press: 1x3 at 53lbs. 1x3 at 58lbs., 1x3 at 63lbs., 1x1 at 65.5 lbs. 5 minutes rest between sets
Deadlifts: 1x5 at 300lbs., 1x3 at 315lbs., 1x2 at 330lbs., 1x1 at 355lbs., 1x1 at 370lbs. (PR) 5 minutes rest between sets.
Standing wheel rollouts: 4x5
Played around with handstands and front levers, almost can hold a straddle front lever, after taking 4 days off.
Upon completion of this workout, I felt so invigorated and fresh. WOW, today was a good day, but an even better end to a roller coaster of a week!
Friday, February 27, 2009
Sunday, February 22, 2009
Week 3 of cycle 2 complete
Monday 2/16/09
25-30 minutes of handstand and flag practice
One-arm push ups: 3x5 each arm
One-arm ring rows: 3x5 each arm
Tuck planche holds: 8x8 seconds
Adv. front tuck lever pull-ups: 6x5
Tuck back lever holds: 8x8 seconds
Floor L-sits: 8x8 seconds
Tuesday 2/17/09
Rest day, at work.
Wednesday 2/18/09
25-30 minutes of handstand and flag practice
Full ROM HSPU's on bricks: 3x5
Weighted chins/pulls: 1x5 at 50lbs. 1x4 at 85lbs., 1x2 at 110lbs.
PPPU's with feet on wall: 6x3
Adv. front tuck lever holds: 8x8 seconds
Muscle-up to L-sit on rings (hold 8 seconds), lower legs to support (hold 8 seconds, lower to L-hang (hold 8 seconds), pull to inverted hang, lower to tuck front lever (hold for a seconds or two). Rested approx. 2-3 minutes between each set, repeated 8 times.
10x100m sprints barefoot in the grass at UNF with 5 minutes rest between. Practiced free standing handstands.
Thursday 2/19/09
RTO dip: 3x3
OAC/OAP (assisted): 3x2 each arm
Tuck planche holds: 8x8 seconds
Adv front tuck lever PU's: 6x5
Straddle L-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds
Back squats: 1x3 at 45lbs. 1x3 at 95lbs., 1x3 at 135lbs. 1x3 at 185lbs., 1x3 at 225lbs. 1x3 at 245lbs.
Friday 2/20/09
At work, shitty workout! Interrupted by numerous BS calls.
PPPU's with feet on wall: 8x3
Adv. front tuck lever holds: 8x8 seconds
(ran a couple of calls)
Inverted PU's on PU bar: 3x5, clapping and switch grip pull-ups: 3x6
PPPU's with feet on bench and hands on parallettes: 3x5, explosive push-ups from floor, hands land on bench: 3x3
(ran some more calls)
Muscle-ups to support on bar, bend arms slightly and lower to L-sit (hold 8 seconds) lower to hang, tuck pull to tuck back lever (hold for 8 seconds). Repeat for 8 sets.
Saturday 2/21/09
Rest day, at home. Some foam rolling and lots of sleep.
Sunday 2/22/09
Warm-up with GHD sit-ups and back extensions: 4x15 of each, jump rope 4x100 turns (twice forward, twice backward)
Shadow box/kickbox: 6x5 minute rounds with one minute rest between rounds. During the minute, did hollow rocks and archer rocks for a total of 3x20 of each.
Walked with my wife and puppy for approx. 1.5hrs. Lots of steady walking, lots of sprints and fooled around on some monkey bars and pull-ups bars. I need to do more of this. PRIMAL!
Week 3 is in the books. I had to take off the weekend and some extra days from handstand work and the gymnastics. My forearms, wrists, and elbows feel destroyed and overworked.
25-30 minutes of handstand and flag practice
One-arm push ups: 3x5 each arm
One-arm ring rows: 3x5 each arm
Tuck planche holds: 8x8 seconds
Adv. front tuck lever pull-ups: 6x5
Tuck back lever holds: 8x8 seconds
Floor L-sits: 8x8 seconds
Tuesday 2/17/09
Rest day, at work.
Wednesday 2/18/09
25-30 minutes of handstand and flag practice
Full ROM HSPU's on bricks: 3x5
Weighted chins/pulls: 1x5 at 50lbs. 1x4 at 85lbs., 1x2 at 110lbs.
PPPU's with feet on wall: 6x3
Adv. front tuck lever holds: 8x8 seconds
Muscle-up to L-sit on rings (hold 8 seconds), lower legs to support (hold 8 seconds, lower to L-hang (hold 8 seconds), pull to inverted hang, lower to tuck front lever (hold for a seconds or two). Rested approx. 2-3 minutes between each set, repeated 8 times.
10x100m sprints barefoot in the grass at UNF with 5 minutes rest between. Practiced free standing handstands.
Thursday 2/19/09
RTO dip: 3x3
OAC/OAP (assisted): 3x2 each arm
Tuck planche holds: 8x8 seconds
Adv front tuck lever PU's: 6x5
Straddle L-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds
Back squats: 1x3 at 45lbs. 1x3 at 95lbs., 1x3 at 135lbs. 1x3 at 185lbs., 1x3 at 225lbs. 1x3 at 245lbs.
Friday 2/20/09
At work, shitty workout! Interrupted by numerous BS calls.
PPPU's with feet on wall: 8x3
Adv. front tuck lever holds: 8x8 seconds
(ran a couple of calls)
Inverted PU's on PU bar: 3x5, clapping and switch grip pull-ups: 3x6
PPPU's with feet on bench and hands on parallettes: 3x5, explosive push-ups from floor, hands land on bench: 3x3
(ran some more calls)
Muscle-ups to support on bar, bend arms slightly and lower to L-sit (hold 8 seconds) lower to hang, tuck pull to tuck back lever (hold for 8 seconds). Repeat for 8 sets.
Saturday 2/21/09
Rest day, at home. Some foam rolling and lots of sleep.
Sunday 2/22/09
Warm-up with GHD sit-ups and back extensions: 4x15 of each, jump rope 4x100 turns (twice forward, twice backward)
Shadow box/kickbox: 6x5 minute rounds with one minute rest between rounds. During the minute, did hollow rocks and archer rocks for a total of 3x20 of each.
Walked with my wife and puppy for approx. 1.5hrs. Lots of steady walking, lots of sprints and fooled around on some monkey bars and pull-ups bars. I need to do more of this. PRIMAL!
Week 3 is in the books. I had to take off the weekend and some extra days from handstand work and the gymnastics. My forearms, wrists, and elbows feel destroyed and overworked.
Thursday, February 19, 2009
Be your OWN person.
Be your own person. It's that simple yet THAT hard to do. That's basically what Hannity said today on "The Hannity Show." No, I'm not an avid Hannity follower and no, I'm not a right wing conservative who is part of the "conservative underground" either. But, I do think Hannity is an intelligent man/journalist and I like to listen to what intelligent people have to say, whether I agree with them or not. Today, I happened to agree with Hannity. He talked about how the people of yesteryear, our founding fathers, the pilgrims, the goldrushers, etc., all came to this country with a dream, a dream of freedom and prosperity. They risked so many things, sometimes risking their lives. They came to this country without the promise of money/wealth, medical insurance, etc. They believed in themselves and that's it. They worked hard. Hannity explained how in this day and age we, as Americans don't have that drive and we are mislead by our "leaders." We think that everything should be handed to us, without any hard work put forth. We seek advice from so-called leaders who are no better of than us. We seek information on the Internet, "the endless search" trying to find the answers to...well, everything. What we don't realize is that the answer lies in each of us. We have the power TO DO anything we want. I truly believe this. The "DOING" is what separates the "haves from the have nots," or better put, the doers and the don'ters" <-(my new word). I want to do and to have, I want to know, and I want to be... I want to BE my OWN person. I too, fall victim to this, we all do, even the greatest. I love health, fitness, athletics, etc. I'm strong, fast, agile and I will always be a student of "the game." Sometimes I find myself searching for answers that I all ready know. I know I need to eat healthy, but do I REALLY need my diet to be that perfect all the time? Do I really need to perform exercise X for Y reps, because some "guru" says that's the rule. No, I don't and neither does anybody else. Some advice is great, some is not. Decipher what is good, take it, apply it, and move on. Next time, YOU give the advice. I love learning but I hate following. I like creating. I like taking samples, putting them together and creating "my own thing." I like being my own person. I encourage everybody to do and be this...sometimes I even have to encourage myself when I feel like I'm searching in the wrong places and listening to the wrong people. And speaking of being healthy, I'm making homemade pizza and drinking Stella Artois beer with my wife tonight, screw healthy!
Sunday, February 15, 2009
End of week two!
Sunday 02/15/09
Warm-up with PVC pipe shoulder dislocates and snatch practice. Did some bar muscle-ups and hollow rocks and arch rocks
Skills:
10 minutes of handstand practice facing wall, was able to knock out a couple of freestanding HSPU's. 10 minutes of side lever (flag) practice
Workout:
Adv. front tuck lever holds: 8x8 seconds
PPPU's with feet on wall: 6x5
PPPU's on rings with feet on plyo box: 3x5
Inverted PU's on rings: 3x5, lower to front lever with one leg extending on last rep of each set.
Tuck back lever holds: 8x8 seconds
Roll to straddle L-sits on the floor: 8x4
Shoulder press: 1x3 at 45lbs., 1x3 at 95lbs., 1x3 at 115lbs., 1x3 at 135lbs., 1x1 at 155lbs., 1x1 at 160lbs.
Warm-up with PVC pipe shoulder dislocates and snatch practice. Did some bar muscle-ups and hollow rocks and arch rocks
Skills:
10 minutes of handstand practice facing wall, was able to knock out a couple of freestanding HSPU's. 10 minutes of side lever (flag) practice
Workout:
Adv. front tuck lever holds: 8x8 seconds
PPPU's with feet on wall: 6x5
PPPU's on rings with feet on plyo box: 3x5
Inverted PU's on rings: 3x5, lower to front lever with one leg extending on last rep of each set.
Tuck back lever holds: 8x8 seconds
Roll to straddle L-sits on the floor: 8x4
Shoulder press: 1x3 at 45lbs., 1x3 at 95lbs., 1x3 at 115lbs., 1x3 at 135lbs., 1x1 at 155lbs., 1x1 at 160lbs.
Saturday, February 14, 2009
Tuesday 02/10/09
PPPU's (with feet on wall): 6x3
Adv. tuck front lever holds: 8x8 seconds
hollow rocks and archer rocks: 4x15 of each
One-arm push-ups (assisted): 3x5 each arm
One-arm ring rows (assisted): 3x5 each arm
Straddle L-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds
Back Squat: 1x3 at 95lbs., 1x3 at 135lbs., 1x3 at 185lbs., 1x3 at 225lbs., 1x3 at 255lbs.
Handstand practice
Wednesday 02/11/09
Rest day... kind of. I was at work and had marine rescue training at the pool and did lots of swimming. My shoulder felt tired and worn by the end of the day.
Thursday 02/12/09
Handstand practice and straight-arm press-to-handstand practice
Warm-up with PVC pipe snatch practice, Burgener Warm-up, back extensions and GHD sit-ups
Full ROM HSPU's: 3x5
L-sit PU's with 45lb weighted vest (various hand positions): 3x5
PPPU's (feet on wall): 6x3
Adv front tuck lever holds: 8x8 seconds
Muscle-up to L-sit hold for 8 seconds, lower to support, lower to L-sit hang, pull to inverted hang, lower to adv. tuck back lever, hold for 8 seconds, pull to adv front tuck lever and drop.
Snatch: 1x5 with bar (45lbs.), 3x3 at 65lbs. Very sloppy. This was more just a way of getting acclimated to the snatch. I would like to get to where I'm snatching a significant amount of weight, but this is a very technical move and is going to take some practice and consistency. The little work that I did do felt so good though. Just forcing my body into the correct position made me extremely sore the next day; good sore though.
Friday 02/13/09
I received my "Tiger Paw" wrist guards in the mail last night, they work great. My wrists felt strong and were without pain during Friday's workout. All movements and holds felt really strong.
Warm-up: 3x10 Glute-ham raises supersetted with Hanging leg raises (HLR): 3x5. I overdid the GHR's. I'm showing too much hypertrophy in my legs as a result. At least I proved to myself that I can do 10 of these with no problem. I'll probably add weight and do like 2-3 sets of 2-3 reps as an assistance exercise to bring up my deadlift numbers and increase sprint speed.
Bar muscle-up practice (felt good and easy; I will be practicing these everyday). Parallette handstand practice and side lever practice. Side levers weren't too bad today. I need to practice these while fresh and I have to remember to consciously PRESS HARD with the bottom arm and PULL HARD with the top arm.
PPPU's (feet on wall): 6x3 (REALLY strong today, I was actually able to press up and bring my feet slightly off the wall.
Adv front tuck lever holds: 8x8 seconds
One arm wheel rollouts (kneeling): 3x3 each arm (felt strong)
RTO dips: 3x3
OAC/OAP: 3x2 (each arm, with opposing arm holding on to side of power rack about chest high)
V-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds
Power clean and jerks: 1x5 at 95lbs., 1x3 at 135lbs., 1x3 at 165lbs. (BW), 1x2 at 185lbs.
Clean and jerk: 1x3 at 135lbs.
Good, strong workout. However, like I said above, a little hypertrophy in the legs. All weighted exercises I have to remember have to be low, low, low sets and reps for max strength and max power.
02/14/09
At work, rest day. Not like Wednesday's rest day. Today, I will do nothing.
PPPU's (with feet on wall): 6x3
Adv. tuck front lever holds: 8x8 seconds
hollow rocks and archer rocks: 4x15 of each
One-arm push-ups (assisted): 3x5 each arm
One-arm ring rows (assisted): 3x5 each arm
Straddle L-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds
Back Squat: 1x3 at 95lbs., 1x3 at 135lbs., 1x3 at 185lbs., 1x3 at 225lbs., 1x3 at 255lbs.
Handstand practice
Wednesday 02/11/09
Rest day... kind of. I was at work and had marine rescue training at the pool and did lots of swimming. My shoulder felt tired and worn by the end of the day.
Thursday 02/12/09
Handstand practice and straight-arm press-to-handstand practice
Warm-up with PVC pipe snatch practice, Burgener Warm-up, back extensions and GHD sit-ups
Full ROM HSPU's: 3x5
L-sit PU's with 45lb weighted vest (various hand positions): 3x5
PPPU's (feet on wall): 6x3
Adv front tuck lever holds: 8x8 seconds
Muscle-up to L-sit hold for 8 seconds, lower to support, lower to L-sit hang, pull to inverted hang, lower to adv. tuck back lever, hold for 8 seconds, pull to adv front tuck lever and drop.
Snatch: 1x5 with bar (45lbs.), 3x3 at 65lbs. Very sloppy. This was more just a way of getting acclimated to the snatch. I would like to get to where I'm snatching a significant amount of weight, but this is a very technical move and is going to take some practice and consistency. The little work that I did do felt so good though. Just forcing my body into the correct position made me extremely sore the next day; good sore though.
Friday 02/13/09
I received my "Tiger Paw" wrist guards in the mail last night, they work great. My wrists felt strong and were without pain during Friday's workout. All movements and holds felt really strong.
Warm-up: 3x10 Glute-ham raises supersetted with Hanging leg raises (HLR): 3x5. I overdid the GHR's. I'm showing too much hypertrophy in my legs as a result. At least I proved to myself that I can do 10 of these with no problem. I'll probably add weight and do like 2-3 sets of 2-3 reps as an assistance exercise to bring up my deadlift numbers and increase sprint speed.
Bar muscle-up practice (felt good and easy; I will be practicing these everyday). Parallette handstand practice and side lever practice. Side levers weren't too bad today. I need to practice these while fresh and I have to remember to consciously PRESS HARD with the bottom arm and PULL HARD with the top arm.
PPPU's (feet on wall): 6x3 (REALLY strong today, I was actually able to press up and bring my feet slightly off the wall.
Adv front tuck lever holds: 8x8 seconds
One arm wheel rollouts (kneeling): 3x3 each arm (felt strong)
RTO dips: 3x3
OAC/OAP: 3x2 (each arm, with opposing arm holding on to side of power rack about chest high)
V-sits: 8x8 seconds
Tuck back lever holds: 8x8 seconds
Power clean and jerks: 1x5 at 95lbs., 1x3 at 135lbs., 1x3 at 165lbs. (BW), 1x2 at 185lbs.
Clean and jerk: 1x3 at 135lbs.
Good, strong workout. However, like I said above, a little hypertrophy in the legs. All weighted exercises I have to remember have to be low, low, low sets and reps for max strength and max power.
02/14/09
At work, rest day. Not like Wednesday's rest day. Today, I will do nothing.
Monday, February 9, 2009
Week one of second 8 weeks complete
Friday 02/06/09
30 minutes of handstand practice
HSPU's (full ROM): 5x3 on bricks
L-sit PU's with 45lbs. weighted vest (various grips): 5x3
PPPU's with feet on wall: 6x3
Front tuck lever holds: 8x8 seconds
Hollow rock and archer rocks: 4x15 of each
V-sits: 8x8 seconds
Adv. tuck back levers: 8x8 seconds
Saturday 02/07/09
Extensive warm-up of jump rope, GHD sit-ups and back extensions and shoulder dislocates.
RTO dips: 3x3
OAP/OAC (assisted with opposing arm approx stomach high): 3x3 each arm
Tuck planche holds: 8x8 seconds
Tuck front lever PU's: 6x5
Back extensions on GHD holding 45lb plate: 4x6
Strict muscle-up to L-sit, hold for 8 seconds, lower legs to support, drop down to hanging L-sit, pull with straight arms and straight legs to inverted hang, tuck legs and lower to an adv. tuck back lever, hold for 8 seconds. These were potent and f*****g awesome to say the least.
Sunday 02/08/09
Boxed 3 - 12 minute rounds with core work in between. Drank too much last night but I believe this workout would have sucked regardless. The boxing was too much for wrists and forearms today. Hurt
Monday 02/09/09
30 minutes of handstands: 15 minutes on the parallettes with some L-sit to bent arm presses to handstands. 15 minutes of handstand facing wall and rolling out. I also spent 5 of those minutes working straight-arm press to handstands with my shoulder into the wall for support. WOW, I GOT A FEW. That was a real confidence booster, I am definitely making progress.
PPPU's on rings: 3x5
Inverted PU's on rings: 3x5 (pulled up, held, slowly lowered)
Tuck planche holds: 8x8 seconds (I was supposed to do the PPPU's with feet on the wall. Oh well, it's been a long weekend!)
Tuck front lever PU's: 6x5
Standing wheel rollouts: 4x6 (getting easier)
Tuck back lever holds: 8x8 seconds (I extended to a full back lever, HOLY SHIT, I can do this now!!!)
Glute-ham raises: 5x5 (I definitely feel these in my hamstrings, but they're not that hard.)
Deadlifts: 1x3 at 135lbs., 1x3 at 185lbs. Work sets: 1x3 at 225lbs., 1x3 at 265lbs., 1x3 at 305lbs., 1x3 at 325lbs., 1x3 at 335lbs., 1x2 at 345lbs. (left hand underhand), 1x2 at 350lbs. (right hand underhand)
One-arm KB presses: 1x5 at 35lbs., 1x5 at 40lbs., 1x5 at 50lbs., 1x3 at 53lbs., 1x3 at 58lbs., 1x3 at 60.2lbs., 1x3 at 63lbs.
10 - 100m sprints in the grass (but with shoes on) with 5 minutes rest between. The 5 minutes was spent doing free standing handstands and press to handstands. I also did some L-sits: 8x8 seconds with various hand positions.
30 minutes of handstand practice
HSPU's (full ROM): 5x3 on bricks
L-sit PU's with 45lbs. weighted vest (various grips): 5x3
PPPU's with feet on wall: 6x3
Front tuck lever holds: 8x8 seconds
Hollow rock and archer rocks: 4x15 of each
V-sits: 8x8 seconds
Adv. tuck back levers: 8x8 seconds
Saturday 02/07/09
Extensive warm-up of jump rope, GHD sit-ups and back extensions and shoulder dislocates.
RTO dips: 3x3
OAP/OAC (assisted with opposing arm approx stomach high): 3x3 each arm
Tuck planche holds: 8x8 seconds
Tuck front lever PU's: 6x5
Back extensions on GHD holding 45lb plate: 4x6
Strict muscle-up to L-sit, hold for 8 seconds, lower legs to support, drop down to hanging L-sit, pull with straight arms and straight legs to inverted hang, tuck legs and lower to an adv. tuck back lever, hold for 8 seconds. These were potent and f*****g awesome to say the least.
Sunday 02/08/09
Boxed 3 - 12 minute rounds with core work in between. Drank too much last night but I believe this workout would have sucked regardless. The boxing was too much for wrists and forearms today. Hurt
Monday 02/09/09
30 minutes of handstands: 15 minutes on the parallettes with some L-sit to bent arm presses to handstands. 15 minutes of handstand facing wall and rolling out. I also spent 5 of those minutes working straight-arm press to handstands with my shoulder into the wall for support. WOW, I GOT A FEW. That was a real confidence booster, I am definitely making progress.
PPPU's on rings: 3x5
Inverted PU's on rings: 3x5 (pulled up, held, slowly lowered)
Tuck planche holds: 8x8 seconds (I was supposed to do the PPPU's with feet on the wall. Oh well, it's been a long weekend!)
Tuck front lever PU's: 6x5
Standing wheel rollouts: 4x6 (getting easier)
Tuck back lever holds: 8x8 seconds (I extended to a full back lever, HOLY SHIT, I can do this now!!!)
Glute-ham raises: 5x5 (I definitely feel these in my hamstrings, but they're not that hard.)
Deadlifts: 1x3 at 135lbs., 1x3 at 185lbs. Work sets: 1x3 at 225lbs., 1x3 at 265lbs., 1x3 at 305lbs., 1x3 at 325lbs., 1x3 at 335lbs., 1x2 at 345lbs. (left hand underhand), 1x2 at 350lbs. (right hand underhand)
One-arm KB presses: 1x5 at 35lbs., 1x5 at 40lbs., 1x5 at 50lbs., 1x3 at 53lbs., 1x3 at 58lbs., 1x3 at 60.2lbs., 1x3 at 63lbs.
10 - 100m sprints in the grass (but with shoes on) with 5 minutes rest between. The 5 minutes was spent doing free standing handstands and press to handstands. I also did some L-sits: 8x8 seconds with various hand positions.
Thursday, February 5, 2009
Longer times, harder progressions
Wednesday 02/04/09
One-arm push-ups: 3x3 (elevated)
One-arm rows: 3x5 (each arm)
Tuck planche holds: 8x8 seconds
Adv flat front tuck lever PU's: 6x5
L-sits on floor: 8x8 seconds
Flat tuck back lever holds: 8x8 seconds
Strong work today. I have to keep reminding myself that I'm only two months in to a consistent gymnastics program and the results are going to come... but slowly. It can be frustrating at times.
Thursday 02/05/09
Rest day, at work.
One-arm push-ups: 3x3 (elevated)
One-arm rows: 3x5 (each arm)
Tuck planche holds: 8x8 seconds
Adv flat front tuck lever PU's: 6x5
L-sits on floor: 8x8 seconds
Flat tuck back lever holds: 8x8 seconds
Strong work today. I have to keep reminding myself that I'm only two months in to a consistent gymnastics program and the results are going to come... but slowly. It can be frustrating at times.
Thursday 02/05/09
Rest day, at work.
Tuesday, February 3, 2009
8 week cycle complete!
Tuesday 02/03/09
PPPU's on rings: 3x5
Inverted PU's on rings: 3x5
PPPU's: 6x5
Front tuck lever holds: 10x6 seconds
One-arm wheel rollout from knees: 4x3 (each arm)
Straddle L-sits: 10x6 seconds
Tuck back lever holds: 10x6 seconds
Pistols: 1x5 at bodyweight, 1x5 at 17lbs., 1x5 at 35 lbs., 1x3 at 53lbs., 1x3 at 72lbs. (each leg, holding kettlebells)
Sprint 400m one time: Time: 1:04 (not bad)
Sprint 300m two times
Sprint 200m three times
Sprint 50m four times
I rested 5 minutes between EACH sprint and during that time practiced free standing handstands. This workout was very tough today. It was cold and I was kind of tired. But, all was good. I finished the 8 week gymnastics cycle today so now I have to figure out what progressions to move on to. I was planning on starting tomorrow but I injured my left tricep today when I tried to do handstand pushups on the rings and toppled over busting my ass. I'll see how I feel in the morning.
PPPU's on rings: 3x5
Inverted PU's on rings: 3x5
PPPU's: 6x5
Front tuck lever holds: 10x6 seconds
One-arm wheel rollout from knees: 4x3 (each arm)
Straddle L-sits: 10x6 seconds
Tuck back lever holds: 10x6 seconds
Pistols: 1x5 at bodyweight, 1x5 at 17lbs., 1x5 at 35 lbs., 1x3 at 53lbs., 1x3 at 72lbs. (each leg, holding kettlebells)
Sprint 400m one time: Time: 1:04 (not bad)
Sprint 300m two times
Sprint 200m three times
Sprint 50m four times
I rested 5 minutes between EACH sprint and during that time practiced free standing handstands. This workout was very tough today. It was cold and I was kind of tired. But, all was good. I finished the 8 week gymnastics cycle today so now I have to figure out what progressions to move on to. I was planning on starting tomorrow but I injured my left tricep today when I tried to do handstand pushups on the rings and toppled over busting my ass. I'll see how I feel in the morning.
Monday, February 2, 2009
Friday 01/30/09
RTO Dips: 3x3
OAP/OAC: 3X3 each arm
PPPU's: 6x5
Front tuck lever holds: 10x6 seconds
Hollow rock and archer rocks: 4x15 of each
V-sits: 10x6 seconds
Back lever holds: 10x6 seconds
Saturday 01/31/09
Full ROM HSPU's: 3x3 on bricks and parallettes
L-sit PU's: 3x3 (various grips)
Tuck planche holds: 10x6 seconds
Tuck front lever PU's: 6x3
Muscle-up to L-sits: 10x6 seconds
Back lever holds: 10x6 seconds
KB presses: 1x5 at 35lbs., 1x5 at 40lbs. 1x5 at 50lbs., 1x3 at 53lbs., 1x3 at 58lbs., 1x3 at 60.5lbs.
Deadlifts: 1x2 at 135lbs., 1x1 at 185lbs., 1x1 at 245lbs., 1x1 at 275lbs., 1x1 at 305lbs., 1x1 at 330lbs., (left hand underhand) 1x1 at 345lbs., (right hand underhand)(PR)
Sunday 02/01/09
Boxed 12 - 3 minute rounds with one minute rest between rounds.
Monday 02/02/09
Rest day, at work. Engineers exam.
RTO Dips: 3x3
OAP/OAC: 3X3 each arm
PPPU's: 6x5
Front tuck lever holds: 10x6 seconds
Hollow rock and archer rocks: 4x15 of each
V-sits: 10x6 seconds
Back lever holds: 10x6 seconds
Saturday 01/31/09
Full ROM HSPU's: 3x3 on bricks and parallettes
L-sit PU's: 3x3 (various grips)
Tuck planche holds: 10x6 seconds
Tuck front lever PU's: 6x3
Muscle-up to L-sits: 10x6 seconds
Back lever holds: 10x6 seconds
KB presses: 1x5 at 35lbs., 1x5 at 40lbs. 1x5 at 50lbs., 1x3 at 53lbs., 1x3 at 58lbs., 1x3 at 60.5lbs.
Deadlifts: 1x2 at 135lbs., 1x1 at 185lbs., 1x1 at 245lbs., 1x1 at 275lbs., 1x1 at 305lbs., 1x1 at 330lbs., (left hand underhand) 1x1 at 345lbs., (right hand underhand)(PR)
Sunday 02/01/09
Boxed 12 - 3 minute rounds with one minute rest between rounds.
Monday 02/02/09
Rest day, at work. Engineers exam.
Not a bad week. The barefoot sprints in the grass at UNF were the best part of the week and left me feeling great. I did PR on my max deadlift single, so that's good. The boxing workout on Sunday sucked; it was cold and I was hungover, not fun. I'm going to keep boxing as my "after a drinking or bad eating night" workout just to sweat the crap out. Other than that, again, lots of gymnastics (going to start getting really specific with the holds and dynamic movements), lots of heavy lifting (deads, single-leg squats and power cleans/jerks, and presses), and yes, lots of sprinting. I will finish the last day of the 8-week gymnastics cycle tomorrow and will figure out where to go from there.
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