Pat's Training Log

[patrickmeniru]

Gym again today:

3 x 10 leg press 195kg

1 x 10 leg extensions with 5 second hold at top 65kg

1 x 10 leg curls with hold at bottom 75kg

1 x 10 leg extensions w/95kg

1 x 10 leg curls w/95kg

1 x 10 leg curls w/105kg

1 x 10 overhead press 30kg

1 x 10 overhead press 40kg

2 x 10 overhead press 24kg dumbbells

3 x 10 wrist curls 60kg

2 x 10 reverse wrist curls 22.5kg

1 x 1 10 second right angle bicep curl hold w/32kg

1 x 10 posterior delt pulls 10kg each arm

1 x 10 posterior delt pulls 7.5kg each arm

1 x 10 posterior delt pulls 5kg each arm

1 x 10 barbell roll-outs

1 x 20 crunches

1 x 30 medicine ball overhead situp throws

1 x 5 hanging leg raise/bubkas

2 x 15 bent hanging leg raises

1 x 20 wall run reps

1 x 5 pseudo HS pushups

1 x 8 wall pushups

1 x 5 assisted one arm pushups

1 x 10 dips

1 x 10 wide dips

1 x 10 leg raises

Played football in the park for 2 hours.

[patrickmeniru]

Watching the olympics, did 5 sets of 1min wall HS, really burned out my traps and shoulder girdle. Have been neglecting HS work lately and it shows! Will do a workout on my rings tomorrow.

[patrickmeniru]

Can't remember exactly what my rings workout entailed, but it was something along these lines:

4 x 4 slow MU to bent arms L-hang

3 x 30 second support hold

2 x 8 german hang pull-outs

3 x 30 second adv tuck FL hold

1 x 10 hanging leg raises

1 x 10 pull-ups

2 x 10 dips

2 x 5 bulgarian dips

Some light PL work.

10 minute run.

Video of one set of the muscle ups, complete with facial expressions. You can see that I haven't trained rings in a while by the slightly ragged form in the dips and instability in the support position.

Edited August 17, 2012 by patrickmeniru

[patrickmeniru]

Just been made aware that at the bottom of a hang one rings, the rings should be turned outwards (palms facing away from one another) in order to maximise extension. Although I can't actually hang fully on my rings due to a lack of elevation on the bar I hang them from, I'll try to do this for L-sits etc.

Workout last night:

Usual shoulder mobility exercises and stretches. Have gotten slack with the wrist stuff lately.

3 x 5 MU on bar, terrible form swing and kip, but felt tired and sloppy is better than not at all.

1 x 10 chins strict form

1 x 5 wide pull-ups strict

1 x 5 pull-ups strict

1 x 5 chins strict

3 x 3 adv tuck FL pulls

2 x 10 second adv tuck FL hold

3 x 4 german hang pull-outs

1 x 10 hanging leg raises

3 x 5 HeSPU hands 40cm from wall

3 x 20 HS wall runs hands 40cm from wall

4 x 10 sec L-sit to 10 sec tuck PL on parallettes

4 x 2 assisted pistols

10 min run.

[patrickmeniru]

Gym with a couple of friends today:

1 x 8 stiff leg deadlifts 90kg

1 x 8 stiff leg deadlifts 110kg

1 x 8 stif leg deadlifts 120kg

1 x 8 deadlifts 130kg

2 x 3 deadlifts 140kg - grip failed after 3 reps, so switched to mixed grip and did another 3 reps mixed from here on.

1 x 6 deadlifts 150kg

1 x 6 deadlifts 160kg

1 x 10 deadlifts 120kg

1 x 8 cleans 70kg

1 x 8 cleans 85kg

1 x 5 clean and press 70kg

1 x 10 bench 60kg

2 x 10 bench 80kg

1 x 10 straight arm pull-downs 35kg

1 x 10 dips

1 x 10 pushups

1 x 10 diamond pushups

2 x 10 external rotations for rotator cuff (arm bent at 90 degrees) 5kg

2 x 10 internal rotations for rotator cuff 5kg

3 x 20 crunches w/20kg

3 x 10 back hyper extensions

2 x 6 leg raises

1 x 20 barbell roll-outs

2 x 5 hanging leg raises to bubkas

1 x 10 swiss ball crunches

1 x 10 oblique swiss ball crunches

2 x 8 bicep curls 24kg, loose form

2 x 6 forward leaning bicep curls 16kg

1 x 6 barbell preacher curl w/35kg

Messed around in the pool and sauna, had a couple of contrast showers and then kicked a ball around for an hour.

[patrickmeniru]

4 x 30 second XR support hold

4 x 5 L-Sit pull-ups 2-1-2 tempo on rings

3 x 6 ring dips

2 x 5 mixed grip pull-ups

1 x 4 HeSPU

1 x 5 wall walks

1 x 10 horizontal rows

1 x 10 pushups

1 x 10 leg raises

1 x 50 partial weight plyometric, single leg calf raises - to encourage elasticity in the achilles

Some HS work played about on the trampoline

[patrickmeniru]

Deadlift:

1 x 10 stiff legged 70kg

1 x 10 stiff legged 100kg

1 x 6 120kg

1 x 6 140kg

1 x 6 150kg PB for DO

1 x 3 160kg PB for DO

Squats: first time I've squatted since before I broke my leg

3 x 10 60kg

1 x 10 80kg

Clean and press:

1 x 2 70kg

3 x 5 60kg

Bodyweight rows to chest:

3 x 10

Pull-ups: planned on weighted pulls, but shoulder felt really odd so abandoned that idea.

4 x 5 pull-ups

1 x 5 MU

Abs:

3 x 20 weighted crunches 15kg

2 x 5 hanging leg raises

1 x 5 body levers

3 x 5 leg raises

1 x 6 barbell rollouts

1 x 20 oblique crunches

3 x 10 pushups

Achilles:

3 x 30 de-loaded single leg bounces on ball of foot

[patrickmeniru]

Grip day:

Warm up:

1 x 10 TNS store gripper

1 x 5 TNS #1

3 x 1 TNS #2

Working sets:

2 x 3 MMS #2.5 RH

2 x 2 MMS #2.5 LH

3 x 1 MMS #3 RH (either just closed or just missed)

3 x 1 MMS #2.5 LH (good strong closes)

2 x 5 TNS #2

2 x 10 TNS #1

Some 7lbs sledgehammer levering and 2 x 10 pinch closes of pony clamp.

Cleaned and oiled my grippers after this workout for the first time, and although I can't quantify it, they did feel significantly easier after oiling - perhaps not surprising given that the #1 and #2 #3 are more than a year old now.

[patrickmeniru]

Muscle ups: 2 x 6, 1 x 5, 1 x 3

Ring dips: 3 x10

Bodyweight rows: 3 x 10

Bulgarian dips: 2 x 5

20 wide pushups

Adv FL ice cream makers: 1 x 10

1 leg FL ice cream makers: 2 x 5 each side

German Hang pulls: 1 x 10

BL one leg extensions: 1 x 5 each leg

BL two leg extensions: 1 x 10

Adv FL pulls: 2 x 4

One arm pull-up work – 2 finger assist singles, alternate chin, pull grip 3 each arm each grip. 1 x neg attempt each arm. (fail on the negs).

XR support 2 x 30 sec

1 x 10 diamond pushups

2 x 5 bicep curl bodyweight rows

HS practice 3 short holds

Straddle HS press practice

One arm hang tuck leg raises 2 x 4

Hanging leg raises 1 x 10

5 x (tucked hanging leg raise, tucked raise with left twist, tucked raise with right twist)

5 sec one arm hang normal grip

10 sec one arm hang false grip

10 pushups

Some shoulder stability work 5kg dumbbells

Bounced around on the trampoline

1 x 20 split bounces

1 x 10 jumping squats

1 x 10 wide dips

1 x 10 leg raises to 90 degrees from support on static objects

2 x 5 pistols with hand support

Videoed this workout, will put up the video soon.

[patrickmeniru]

Video corresponding to last post:

http://www.youtube.com/watch?v=t_aXOvoT64E

[patrickmeniru]

Really didn't feel good yesterday, after taking some time off working out after irritating my knee doing some athletics, hadn't been taking care of my diet in the meantime and the combination of bad food and no exercise makes me feel really sluggish, but given that it was the anniversary of me starting this log I forced myself to exercise - and I'm glad I did, feel much better today.

2 x 6 muscle ups

2 x 4 muscle ups

3 x 10 ring dips

3 x 10 bodyweight rows

2 x 5 bulgarian dips

1 x 20 wide push ups

2 x 5 tuck FL pulls

2 x 5 tuck BL pulls

1 x 1 (wide pull-up, narrow pull-ups, mixed grip, mixed grip, chin up)

1 x 2 (wide pull-up, narrow pull-ups, mixed grip, mixed grip, chin up)

1 x 3 (wide pull-up, narrow pull-ups, mixed grip, mixed grip, chin up)

1 x 30 sec XR support

30 bodyweight squats

2 x 10 hanging leg raises

2 x 20 wingscreen wipers in tuck position

1 x 10 inverted crunches (hanging from bar)

1 x 10 inverted crunches with a twist (5 each direction)

1 x 20 push ups

1 x 10 chin ups

1 x 10 wide dips

1 x 10 leg raises to 90 degrees from support

1 x (10 crunches, 10 oblique crunches each side, 10 crunches) with feet raised on chair to isolate abs from him flexors

Grippers:

Warm-up with #1 and #2

2 x 1 CoC #2.5 TNS (either very close miss, or just closed both hands)

1 x 1 CoC #3 MMS

1 x 1 CoC #2.5CCS

1 x 4 CoC #2.5 MMS

1 x 10 CoC #2 TNS

1 x 10 CoC #2 MMS – explosive as possible

1 x 30 CoC #1 TNS right hand

1 x 25 CoC #1 TNS left hand

1 x 50 reps with store gripper

1 x 50 extensor reps with rubber bands

Oiling the grippers has definitely made them smoother, and the close is a little easier that it was before; the gripper doesn’t ramp up in quite the same way, which is nice.

[patrickmeniru]

Decided to mix it up in light of a slight rotator cuff injury that's preventing any pull-up work. I did a circuit workout with relatively small resistance, but higher reps than normal and no rest during the circuits. I discovered that since my athletics days, lactic tolerance has dropped through the floor and muscular endurance is pretty poor. I'm going to be sore tomorrow!

Circuit looked like this:

Pushups: (4 wide, 4 normal, 4 diamonds, 4 forearms)

Bodyweight rows: 10

Clapping pushups: 10

Bodyweight rows: 10

Squats: 20

Split bounces: 20

Wall HS: 15 sec

L-sit: 10 sec

Box jumps: 5 (onto trampoline approx. 3 feet)

Assisted pistols: 4 each leg

Tucked windshield wipers: 20

I did two rounds, then jogged around the trampoline 10 times, swigged some water and went again for another two rounds, jogged and did a final two rounds for a total of 6 circuits with two 'breaks'.

After the circuit:

Jog 500m

10 wide dips

100 crunches, a few different variations.

[patrickmeniru]

Did a grip workout last night, including a new PB in TNS closes of the #2 left handed, and my first video TNS closes of my #2.5 right handed. Hopefully a left handed #2.5 TNS, and a right handed #3 CCS close will be coming soon. Both with no chalk.

[patrickmeniru]

So, I haven't done any upper body work for just over 3 weeks. The reason for this is that I've damaged my shoulder, I'm assuming it's a rotator cuff injury, but despite searching around online I have no idea what I've actually done. The injury means that I can't do pull-ups and I thought that total rest might help. I'm now going to gradually resume training starting with low intensity, high rep stuff. I'll also be doing some achilles/gastrocnemious/soleus strength work, which my physio has told me to do.

500m row on erg to warm up.

5 rotations of the following circuit:

- 8 calf raises, notch 8/25 on machine

- 25 pushups

-15 bicep curls EZ curl bar, 20kg

- 20 hanging, tucked leg raises

3 rotations of the following circuit:

- 20 lat pull-downs, notch 7/20

- 8 foot inversions, notch 2/20

- 10 crunches w/10kg

- 10 dips

20 oblique crunches each side

10 feet raised crunches

2 x 1 min medial gluteal wall holds

1 x 10 ab-wheel roll-outs from kneeling

500m row on erg to cool-down

[patrickmeniru]

Football (soccer) training today, mostly keep-ball type work. Tomorrow I'm doing hill sprints with the team. Will be my first proper running session in months, so I'm really not looking forward to it to be honest. Have worked out a routine that I did this morning and am planning to do every morning right after I wake up:

30 secs with all toes up against a ledge, 30 secs with just the big toe against ledge, 30 secs normal calf stretch

10 slow arm circles in each direction

10 cuban lifts with no weight

2 mins achilles rolling - painful but will help it heal fully

20 scapular pushups

10 hanging shoulder rolls both ways, hollow body - basically doing mini-circles with shoulders whilst hanging

10 reverse dumbbell flys 5kg

30 sec hamstring stretch both legs at once

30 sec groin stretch both legs at once

30 sec shin/quad stretch both legs at once

Wrist pushup sequence - hold stretches 10 sec north, south, east and west with hand palm down and palm up. 5 assisted circles each hand and five unassisted.

10 back of wrist pushups, 10 rise up to ball of hand from pushup position, 10 fingertip pushups, 10 fist pushups

30 sec glute/outside of thigh stretch

Total time should be about 15 mins.

[patrickmeniru]

Gym yesterday:

2 min jog to warm up

3 x (5 chins, 5 wide pull-ups partial ROM, 5 neutral grip chins, 5 bicep curls 17.5kg dumbbells) - delighted to be able to do these again, shoulder problem seems to be abating, have lost a lot of strength though.

3 x (10 wide pushups, 10 diamond pushups, 10 dips)

3 x 6 chest press machine - full stack

3 x 5 bicep curls 15kg dumbbells

1 x 20 dips

2 x 6 one arm tricep pulldowns, 36kg

3 x 5 hanging leg raises

3 x 10 hanging tuck leg raises

2 x 10 oblique crunches

2 x 10 bent arm abductions 3 plates on machine - rotator cuff

2 x 10 bent arm adductions 3 plates on machine - rotator cuff

1 x 10 sec one arm hang each arm

Achilles re-hab:

4 x 15 backward jumps to land on ball of foot

4 x 15 balance on ball of foot, jump twice, hold balance and repeat

3 x 20 drop from ledge onto ball of foot and spring back up using calf

A little wall HS work - shoulder still feels a bit weak with these so will be careful.

Grippers:

1 x #1 TNS

1 x #2 TNS

1 x #2.5 TNS RH, just missed LH

1 x #3 MMS RH, just missed LH

1 x 5 #2.5 MMS

1 x 5 #2 TNS

1 x 5 #1 TNS

1 x 20 store gripper

Some extensor work with rubber bands, a little wrist roller work and some light levering.

Edited September 30, 2012 by patrickmeniru

[patrickmeniru]

Pulled my hamstring playing football today. FML. Seeing a physio on Tuesday morning.

[patrickmeniru]

Very satisfying to get this down. Will work to make it consistent and get the left hand to #3 CCS now that I have #2.5 TNS and #3 MMS lefty. (video of the former coming soon).

[Griparn]

Strong close!

[patrickmeniru]

Thanks man! My goal of a #3 TNS both hands isn't looking quite so far off after all, although I find the step from CCS to TNS really tough, probably more so than MMS to CCS.

[Griparn]

TNS cant be far off now. I see you training for the FL too. Do you follow any progressions like coach Sommers?

[patrickmeniru]

TNS cant be far off now. I see you training for the FL too. Do you follow any progressions like coach Sommers?

Yeah, I have a copy of BTGB and have found it really useful. At the moment I've had to stop FL work because of a shoulder problem, but I'm currently able to hold a one leg lever, so I'm mixing up Ice Cream Makers with one leg and adv tuck FL pulls as my main FL training.

[patrickmeniru]

Did some HS work yesterday and I'm feeling a lot more stable in the arched HS than I was, still got to work on good form gymnastic HS though. Good training session today:

Did some jogging, hamstring starting to feel a bit better, but still a long way to go.

2 x 8 MU kipping

1 x 6 MU kipping

2 x 10 dips

2 x 20 dips

2 x 5 slow L-sit pull-ups

3 x 20 bodyweight squats

6 x 10 pushups

some slow MU transition work

3 x 20 sec tuck planche

3 x 1 ab-wheel rollouts - first time i've been able to do this for a while

2 x 5 bicep curls to shoulder press w/20kg dumbbells

Some hamstring rehab work.

Grippers:

Warmup with #1 and #2

3 x 1 #2.5 TNS

3 x 5 #2 TNS

2 x 10 #1 TNS explosive

Extensor work

Video of Left Hand #2.5 close:

Edited October 10, 2012 by patrickmeniru

[patrickmeniru]

Have missed posting a workout or two through laziness, here are some reps with my #2.5:

I have also devised a new, morning regime, that I'm hoping will act as prehab. Takes less than 20 mins to do and looks like this:

Calf stretches: 30 secs all toes against bottom stair, 30 secs big toe against edge of door, 30 secs full calf

10 slow arm circles each way

5 cuban lifts no weight, 5 lifts with 5kg dumbbells

1 min achilles rolling

20 scapula pushups

10 hanging shoulder rolls both ways, hollow body

10 reverse dumbbell flys 5kg

45 sec hamstring stretch both legs

30 sec groin stretch

30 sec shin/quad stretch

10 sec quad stretch each side

10 bw squats

30 sec IT band rolling each leg

Wrist pushup sequence - hold stretches 10 sec in each of 4 positions with hand palm down and palm up, a few circles, then 10 wrist inward pushups, 10 back of wrist pushups, 10 rise up to ball of hand, 10 wide fingertip pushups, 10 narrow fist pushups

30 sec glute/outside of thigh stretch

5 pull ups broken narrow, 5 broken wide, 5 chins, 5 l-sit pull-ups - full ROM, letting shoulders dislocate

30s wall HS

[patrickmeniru]

Yesterday I did a cross country club circuits session, which basically involved a lot of core exercises along with some squats, pushups and jumping. I finished up with some HS work, really getting the hang of balancing now, but form is really terrible to achieve balance.

Afterwards I went to the gym:

4 x 6 bicep-curls 20kg dumbbells

4 x 8 tricep push downs, 91kg stack, doesn't equate to anywhere near 91kg resistance.

1 x 3 slow MU on rectangular beam

5 x 6 calf raises 100kg(?) stack on leg press

2 x 8 hanging leg raises

2 x 10 crunches from pushup position with feel in TRX bands

2 x 10 hamstring curls w/50kg(?)

2 x 10 quad extensions w/50kg(?)

Jogged home.