Sunday, August 01, 2010

New beginnings: Gymnastics Day 1

Sold my bar + plates to a friend of mine. Getting married soon.
So, I thought I would build strength with the option I have now:
Paralletes + Rings + Kettlebells :-)

Enter Building the Gymnastics Body by Coach Sommer.
I have dabbled in the Steady State Cycles in 2006, but really feel like I need
to stick with it for at least 3 months and see what happens. After all,
the strength of gymnast has a huge carry-over to other activities.

The plan is to take it easy on the static movements. Will try to train 4x week and follow each static movement superset with a set of dynamic movements to take advantage of the neural activation of the previous movement:

[6 seconds of tuck planche*
6 seconds of tuck front lever**
54 seconds rest]

Limited range Headstand Pushup (3 books)w/ wall support
5 reps, 5 reps, 4 reps
+/- 1-2 minutes between sets

NOTES

* = Not really hitting the position I need, feet barely of the ground
** = More towards flat tuck than round back. Taking it slow

Tuesday, February 09, 2010

Viking Warrior Conditioing

Viking Warrior Conditioning Day 3: 15:15 protocol:

40 Total sets w/ 16kg Kettlebell.

NOTES:

-8 more sets than last time
-Cheated a big and took some Rhodiola Rosea prior to my effort.
-Had a very light breakfast: 1 yoghurt and some Earl Grey Tea with Honey.
Had a bit of water to make up for the astringent taste.
- Had about 7 hours of sleep.
- Mouth felt a bit dry when starting (because of the tea)
- Heart rate right after the last set: +/- 170 bpm.
- Will use the same parameters as above and substract the Rhodiola, see if I can make 45 sets then ;-)

Sunday, February 07, 2010

VWC Day 2

Viking Warrior Conditioning Day 2: 15:15 protocol:

32 Total sets w/ 16kg Kettlebell.

NOTES:

-2 more sets than last time
-Felt pretty bad after the 32nd set, felt like I was going to lose my breakfast ;-)

Thursday, February 04, 2010

Viking Warrior Conditioning

That's right. Going for the 15:15 protocol for 7 reps with the 16kg.

VWC:

30 sets x 7 reps

Tonnage: 7350lb of work.

NOTES:
- Heart rate right after was around 160 bpm. Not bad. Means I should do at least 10 sets more next time.
- What are my goals with this? To dramatically enhance my cardiovascular conditioning and GPP. This will mainly be measured by general feel and resting heart rate.
-Last measured lowest resting heart rate was around 60-70 bpm. 65bpm being a good average.

Sunday, January 24, 2010

Single Reps Program + Grip conditioning

Power Clean:

30kg x 1
50kg x 1
70kg x 1

Deadlift w/ Overhand grip:

90kg x 3
110kg x 1

Deadlift w/ mixed grip:

120kg x 3 sets x 1 reps (1 minute rest between sets)

Followed by:

4 sets of
[Bench Press 70kg x 3, 2, 2, 2
One arm swings x 24kg x 10/10
12kg Holle it up DB Deadlift x 5/5
30 seconds rest]

NOTES:
- Will be adding Single Reps Program as a prep for the deadlift competition coming in 3 weeks.
-I think I'll slowly start adding weight to the Holle it Up DB, although I couldn't get unbroken reps on my last sets of deadlifts with them.
- Felt good after this workout. Tired, but good. Need to get myself in better shape cardio-wise.
Will be doing this workout twice a week.
-A friend brought over CoC Grippers yesterday. I could easily close the Trainer and # 1. The Heavy Grips 200 seems just a bit harder. Am thinking about getting the #2 and # 2.5 soon.

Friday, January 22, 2010

Continuos getups for 5 minutes

Continuo turkish getups for 5 minutes with 16kg, switching hands every rep.

Got 11 reps.

Thursday, January 21, 2010

Deadlifts + swings

Power Clean:

30kg x 1
50kg x 3
70kg x 1

Deadlift:

90kg x 5
110kg x 5 broken reps (grip! No chalk on the bar, but hands were pretty dry)
130kg x 2
140kg x 1
150kg x 1

One Arm Swings w/ 24kg x 10 (L&R)
supersetted with Holle it up Dumbbell deadlift loaded with 10kg x 5 (L&R)

NOTES:

-Will have to work on my grip strength in the next coming week to ensure an easy deadlift for the upcoming deadlift meet in February (virtualmeet)

Sunday, January 17, 2010

PTP Pull-ups Day 4, PTP Back Squat Day 2, BP Day 3

A1: Low Bar Back Squat: warm-up: 30kgx 5, 50kgx5, 70kg x 5
Work: 92kg x 5, 90kg x 5 (3 min rest)

B1: Bench Press: warm-up: 30kg x 5, 50kg x 5
Work: 72kgx5, 70kg x 5 (3 minutes rest)

C1: Pull-up: BW+3kg x 5, BW+2kg x 5
C2: Turkish Get-up w/16kg x 2 x 2

Saturday, January 16, 2010

Thursday, January 14, 2010

GOMAD 17

Start PTP for Squat & Pull-ups:

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5,90kg x 5
Work: 90kg x 5, 88kg x 5

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 70kg x 5 (PR), 68kg x5

Pull-ups PTP: 5, 5

NOTES:

-Stopping GOMAD. Will still use milk as a cheap peri and post workout drink.
Went from 70-72kg to 77kg in BW and stayed pretty lean. I feel stronger now and am going to start working on my deadlift numbers soon.

Tuesday, January 12, 2010

GOMAD Day 16

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x 5
Work: 110kg x 5,5, - (PR !!!)
4 min rest intervals

TGU:

16kg x 2 x 2
1 min rest intervals

NOTES:

-110kg x 5, in the squat is a huge PR ! I currently weigh around 77kg, but have once done 110kg @ 70kg. I think my 1 RM is around 130kg now, and climbing !
-Will start a PTP cycle for the squat soon and the same for the pull-up. My goal for a one arm pull-up should become a reality before the end of this year!

Sunday, January 10, 2010

GOMAD Day 15

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5
Work: 108kg x 5,5,5
3 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 68kg x 5, 5, 4

Thursday, January 07, 2010

GOMAD Day 14

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kgx 5
Work: 106kg x 5,5,5
4 min rest intervals

Tuesday, January 05, 2010

GOMAD Day 13

Low Bar Back Squat:
Warm-up: 50kg x 5, 70kg x5, 90kg x5
Work: 104kg x 5,5,5
4 min rest intervals

Bench Press:
WU: 30kg x 5, 50kg x 5
Work: 66kg x 5, 5, 5