MalachiMcMullen Posted April 29, 2012 Author Share Posted April 29, 2012 Picked up my #3 today, closed it righty, put it back down. 2 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted April 30, 2012 Author Share Posted April 30, 2012 100 swings with my 8lb sledge Deadlifts: 135x5 225x5 275x5(all done with thumbless grip up to here) 315x3(straps from here forward) 365x3 385xhover(The only thing holding me back is my head) 335x3 315x5 Did a few leg raises on my dip station and had planned to hold them at the top, but my abs are still spent from my last workout. So it turned into a very brief hold at the top with a decent negative. Did 5 of these. Sloppy windshield wipers, 3 sets of 5 reps. These were done tucked and with my torso below horizontal, but each "rep" is the same as the period of a pendulum, so each rep starts on one side and ends on that side. Finished with another 100 swings of my 8lb sledge. Will be doing some handstand work later tonight. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted April 30, 2012 Author Share Posted April 30, 2012 Did a few kicks to handstands against a wall, approximately 20 total. Not so much intending to actually do handstands as get used to the motion. I'm not sure exactly how to train these, haven't looked it up as extensively as the other movements. I developed a cramp in my left wrist trying to use a different width grip, so I called it for now. Going to do a bit more studying on these tonight. If anyone has any suggestions, then I'm all ears. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 4, 2012 Author Share Posted May 4, 2012 For some reason, it took me this long to buy some gymnastic's rings, but I finally did. Became briefly acquainted with them today. Don't have a lot of time in the afternoons with work the way it is this time of year, but I'll be damned if heaven or hell could pull me away from these things now. I absolutely cannot believe how much fun these things are. The only really quantifiable thing I did was 5x5 dips on them, which was eff you see kay - ing awesome. Tried a few front levers, tucked levers, pullups, muscle up attempts(I just don't understand this movement, but I'm assuming I'm not strong enough at this point), and some rotations. I was using them for all of 25 minutes and I can already feel how good a buy this was. More to come. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 6, 2012 Author Share Posted May 6, 2012 Started with 100 swings with an 8lb hammer, switching leading hands at 50 swings Rings 3x3 slow, controlled dips(much more difficult than just trying to go up and down) All this pike stuff was more to practice form and stability than to really stress the abs, nonetheless it was a solid ab workout. Pike holds 3s 4x5s Pike pullups 3x5 Leg lifts 3x5 Hanging leg lifts 1x5 Rotations(going from tucked front lever to tucked rear lever, practicing arm and grip positioning) 3x3 Dip station dips with alternating Pullups on bar dips x 10 pullups x 10 dips x 6 pullups x 6 Finished with another 100 swings with the 8lber. More handstand work and pike work tonight. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 7, 2012 Author Share Posted May 7, 2012 Did a bit of rings today again. I'm recovering from these workouts faster, and my abs aren't as sore from all the pikes as they used to be when I trained those more infrequently, so it's probably time to increase the pace/intensity soon. Dips BWx10(muscle group most sore after this... pectorals) BWx5 BWx5(started to lose form at 3) German Hangs(pretty sure that's what they're called, just get your arms in position for a rear lever, but let your body hang until you feel a stretch in your shoulders, but not deeper than what you can pull out of) Pretty much 3x3 with just the german hangs, but it became tucked front-to-rear lever rotations after that. Did a few sets of 3 pullups. Still trying to get used to the false grip, and I'm still not entirely sure I've been doing it right either. Will go all academic on that fecal matter tonight and get it sorted. And eventually I'll write down some of the handstand work I've been doing after these workouts... but today might not be the day... not sure yet. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 11, 2012 Author Share Posted May 11, 2012 50 swings with my 10lb hammer, pretty sure I'm ready to move up to 100 DO Deadlifts 135x5 225x5 315x5 335x3 365x3 375x1 + a hover 345x3 315x3 Ring Dips 5x5 Ring pike position leg lifts x5 x5 Hanging leg raises x5 x5 Windshield wipers x3 starting left x3 starting right x3 starting left x3 starting right Sitting leg raises x10 x10 Ran a mile Quote Link to comment Share on other sites More sharing options...
Matt Brouse Posted May 11, 2012 Share Posted May 11, 2012 Good. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 14, 2012 Author Share Posted May 14, 2012 Ran a mile and then walked the same distance on sharper gravel. German hangs with pulls to rest position 3x5 Ring Pike holds 3x5s Front lever to rest pulls, straight lower back x8 Ring dips 5x5 Ring pullups 5x5 100 swings with my 10lb hammer Found a climbing partner and a climbing gym that isn't a bajillion miles away, AND a solid gymnastics gym less than 20 minutes away. This week will be a good week. Will hit some more handstand work, flags, etc. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 14, 2012 Author Share Posted May 14, 2012 Ran a mile Did some 2HP for the first time in a long time. 100% humidity, no air conditioning, basically outside in the sun, 83 degrees, polished setup: 125x3 135x3 165x1 165x1 165x1 175x1 175x1 125x5x5 Actually felt pretty good. Also, how is the 2HP contested now? Is there a specific competition setup, or is it just one brought by the organizer that's been trained on? Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 20, 2012 Author Share Posted May 20, 2012 Messed about a bit on the rings again, nothing serious yet. Dips 3x10 Leg lifts 3x5 Sitting leg lifts 3x10 Pseudo Planche pushups(hands at waist) 3x10 A LOT of messing about, twisting on the rings, swings on parallel bars, some full V sit attempts, etc. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 20, 2012 Author Share Posted May 20, 2012 I've come to the conclusion that I have no idea how to train BW exercises effectively. The best I can figure, they should be separated into pushing/pulling movements. I assume they follow the same general rules as free weights in that low reps on a difficult move builds more strength than a dozen reps on a very easy move. The obvious difference being that, since the goal is not a weight but a static position, the lower-difficulty moves still have a place in any given session. That being said, I haven't really done an awful lot of effective training outside of pike work and deadlifts. The reason for that is that those are the most familiar movements, and I've been doing both for years on some level. So, I'll put up a few simple goals for now and keep trucking... Advanced Tuck Planche, 5s hold Full V-sit on ground, 5s hold Stable Gymnastic Handstand(pretty much just a confident handstand) 405 Deadlift(...again, though it seems that goal keeps popping up as I get lighter) BW Pinch(...again) Oh, and on that BW Pinch goal, if you read my pinch workout a few days ago, then you saw that I lifted 175 a few times. My current BW is hovers around 180-185, so it would appear I'm not too far off of that one. Best ever was a 190+ pinch at 190lbs, and it appears my relative strength hasn't decreased all that much. Deadlifts 135x5 225x5 315x3 335x3 365x3 385x1(was definitely hard, but getting stronger) 365x3 315x3 All together I did about 50 or so pullups with varying grip widths, torso positions, and bouncing between rings and bar in under 30 minutes. Went to exertion. 100 swings with the 10lb hammer(Also, I was asked about these. Every rep lands in dirt, which absorbs the blow, and is lifted out without any real or consistent bounce and swung from overhead. I switch which hand leads the hammer every 25 or 50 reps.) Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 23, 2012 Author Share Posted May 23, 2012 Did some 2HP. Didn't have a lot of time or energy to spend since I worked another 13hr day today. Warmed up with 50 10lb hammer swings. 2HP 125x3 135x3 145x3 155x3 145x3 135x3 135x3 135x3 135x3 135x3 125x3 125x3 Decided to do a lot of volume to help hammer home the new thumb positioning, didn't do so hot as I went back to my old ways without fully realizing it near the end. Ended up tearing. Whatevs, not bad enough to stop me from doing this again in a few days. SLS's(Single-leg-squats) Rx5 Lx5 Rx5 Lx5 Rx5(assisted) Lx5(assisted) Sitting leg raises(also spread my legs at the top until my knees hit my elbows) x5 x5 x5 Explosive BW glute-ham raises. Finished with 50 more 10lb hammer swings. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 28, 2012 Author Share Posted May 28, 2012 This week sucked. Moved 12 tons of rock by shovel, laid 1280 pieces of sod, had over 40 deliveries, made the mistake of running barefoot on gravel last saturday which caused blisters that persisted throughout all of the previously mentioned tasks. Ended up with blisters on just about every side of my feet from walking oddly, and then had unusually sore lower legs because of that. Did this yesterday: Deadlifts: 135x5 225x5 315x5 365x1 385x1 395xhover 365x5 335x5 315x5 Ring pullups 5x5 A few more sets of 5 pullups with different grips 3 tucked front and back levers, given the week I've had, this wasn't too bad. 100 swings with my 10lb hammer. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted May 31, 2012 Author Share Posted May 31, 2012 Ring work: Dips 3x10 Russian Leg Lifts 1x3 1x5 1x5 Leg Lifts 5x5 Pike Holds 5x5s Dip station leg lifts 1x10 Windshield wipers x 3 sets of going until I dropped. Didn't end up taking long, probably 5-7 reps total. Dips 3x5 Dip Station Work: Swings to Planche 1x10 1x5 1x5 Swinging tuck planche dips(swing to tuck planche, dip, release and restart) 3x5 Pseudo Planche pushups(hands at waist, feet on floor) 3x5(form became compromised by the end) Straddle Dragon Flags 2x5 100 swings with my 10lb hammer. I'm going to start adding in more dragon flag work and mix it up between gymnastic and conventional style. Gymnastic style essentially means you keep your torso at 45 degrees and use a larger ROM moving mainly your lower body. Anyone who actually bothers to read this log is probably wondering when they'll see serious grip work. It's coming. I haven't bothered to post when I dabble with things here and there, just to "test the waters" as it were. I've been trying to get some qualifying lifts on camera and I'm close, but I'm thinking it's just too little too late at this point. Regardless, I'll be at Nationals. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 3, 2012 Author Share Posted June 3, 2012 Deadlifts 225x5 315x3 355x3 355x3 355x3 385x2 335x3 315x3 Ring Work Started off testing my ring v-sit to see where I'm at. I can reasonably comfortably get into position, but what I lack is the flexibility to, under power, bring my legs as close to my body as required. 3x3 German Hangs 3x3 tucked rear lever and tucked front lever 5 front lever negatives Pullups BWx10 BWx5 BWx5 CG bar pullups x 5 CG Chins x 5 Finished with 60 swings of my 10lb hammer. I went into today feeling pre-taxed. Wasn't supposed to work yesterday, ended up working 12 hours and shoveled/hauled rock for 7 of those 12 hours. Definitely affected me. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 6, 2012 Author Share Posted June 6, 2012 This is actually Monday, June 4th's workout. Came back into the gym a bit more refreshed despite Sunday's workout. Went all over hell and back the last few days and this workout was actually quite late at night, haven't hardly been on the computer, so this is mostly from memory. Ring Dips 3x10 Handstand pushups(only went halfway down on most of these, definitely much weaker on these than I was in the past which explains my current handstand issues.) 3x3 Pseudo Planche Pushups(done with feet against a wall so I can only lean forward and not back to make it easier.) 3x5 Swings to Planche on Dip station 3x10 Tried out swinging dips for the first time, those are a ton harder than I thought they'd be. When I managed to keep the body tight, knees and ankles locked, I would swing to one side or the other. Perhaps having something more stable than a wobbly dip station would be better. Also tried some support swings on rings, have to build up a bit more courage/strength to do these effectively. Tuck Planche dips 3x5 100 swings with my 8lb hammer Doesn't look like much, but my shoulders and tris were complete toast, mostly from the swings. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 11, 2012 Author Share Posted June 11, 2012 Messed about with 2HP, started a tiny tear when I hit 155 and called it there. Haven't felt strong on this since I first pulled 175 again a few weeks ago and add to that, I tore both thumbs 2 weeks ago and they haven't had a lot of downtime since. Ring Dips 3x10(getting easier, though the last 5 of the final set are still quite troublesome) Handstand pushups(against wall) 3x3(much stronger than last week) Pseudo Planche pushups 3x5(much better form than last week) Swings to planche on dip station 4x5 Deadlifts 225x5 315x5 335x3 365x2 395x2 365x3 315x5 100 swings with my 10lb hammer, to reiterate, these are all swung from overhead and land on dirt, not rubber. HS wall runs 3x10 each arm Reverse Crunches(lie on your stomach and lift your chest off the ground with someone/thing holding you down at the waist) 3x10 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 17, 2012 Author Share Posted June 17, 2012 Deadlifts 225x5 315x3 365x1 385x5(this was hard) 405x1 365x1(can't remember if 3 or 1) 315x5 315x5 315x5 Handstand pushups x5 x3 x3 x3 Ring Dips 2x10 1x6 1x3 1x1 The last set kicked my ass after the HSPUs, so I did the last set in 3 parts. Ring Pike holds 3x5s Swings to planche on dip station 3x5 Reverse Crunches 3x10 Wall Runs 3x10 each arm Quote Link to comment Share on other sites More sharing options...
bubba29 Posted June 18, 2012 Share Posted June 18, 2012 For some reason, it took me this long to buy some gymnastic's rings, but I finally did. Became briefly acquainted with them today. Don't have a lot of time in the afternoons with work the way it is this time of year, but I'll be damned if heaven or hell could pull me away from these things now. I absolutely cannot believe how much fun these things are. The only really quantifiable thing I did was 5x5 dips on them, which was eff you see kay - ing awesome. Tried a few front levers, tucked levers, pullups, muscle up attempts(I just don't understand this movement, but I'm assuming I'm not strong enough at this point), and some rotations. I was using them for all of 25 minutes and I can already feel how good a buy this was. More to come. just reading your log, i suspect you would be pretty close to a muscle up. weighted pull ups and weighted dips are the 2 things you need to practice to be able to get the muscle up. do these on stable bars. also on the rings, take your dips really low. you'll get it soon enough. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 18, 2012 Author Share Posted June 18, 2012 For some reason, it took me this long to buy some gymnastic's rings, but I finally did. Became briefly acquainted with them today. Don't have a lot of time in the afternoons with work the way it is this time of year, but I'll be damned if heaven or hell could pull me away from these things now. I absolutely cannot believe how much fun these things are. The only really quantifiable thing I did was 5x5 dips on them, which was eff you see kay - ing awesome. Tried a few front levers, tucked levers, pullups, muscle up attempts(I just don't understand this movement, but I'm assuming I'm not strong enough at this point), and some rotations. I was using them for all of 25 minutes and I can already feel how good a buy this was. More to come. just reading your log, i suspect you would be pretty close to a muscle up. weighted pull ups and weighted dips are the 2 things you need to practice to be able to get the muscle up. do these on stable bars. also on the rings, take your dips really low. you'll get it soon enough. I actually managed a muscle up out of the blue a few weeks ago. Have been doing them on-command without issue since. Just one of those weird things I did once and that was all it took. Quote Link to comment Share on other sites More sharing options...
bubba29 Posted June 18, 2012 Share Posted June 18, 2012 For some reason, it took me this long to buy some gymnastic's rings, but I finally did. Became briefly acquainted with them today. Don't have a lot of time in the afternoons with work the way it is this time of year, but I'll be damned if heaven or hell could pull me away from these things now. I absolutely cannot believe how much fun these things are. The only really quantifiable thing I did was 5x5 dips on them, which was eff you see kay - ing awesome. Tried a few front levers, tucked levers, pullups, muscle up attempts(I just don't understand this movement, but I'm assuming I'm not strong enough at this point), and some rotations. I was using them for all of 25 minutes and I can already feel how good a buy this was. More to come. just reading your log, i suspect you would be pretty close to a muscle up. weighted pull ups and weighted dips are the 2 things you need to practice to be able to get the muscle up. do these on stable bars. also on the rings, take your dips really low. you'll get it soon enough. I actually managed a muscle up out of the blue a few weeks ago. Have been doing them on-command without issue since. Just one of those weird things I did once and that was all it took. if you have the strength, it is just a skill to learn. you learned the skill. i was obsessed with getting it for a long time. the obsession did make me stronger though. once i mastered it, i barely do them anymore. Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 19, 2012 Author Share Posted June 19, 2012 Ring pullups Pronated x10 Supinated x10 Neutral x10 Straight bar tucked pullups Supinated x10 Pronated x10 Ring leg lifts 3x5 Dip Station 3x10 Single leg squats 3x3 each leg 24" box jumps 2x10 Sitting leg lifts 2x10 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted June 24, 2012 Author Share Posted June 24, 2012 Deadlifts 225x5 315x3 365x3 405x3 415x1 385x3 365x3 315x5 Pseudo Planche pushups 3x5 Ring dips 5x3(5 sets of 3 slow-descent reps) Swings to Planche(starting to feel some control at the top, not much, but enough to get into hollow position at the top of each swing and slow my descent) 3x10 German Hangs (3 second hold at the bottom) 3x3 Reverse crunches 3x10 Quote Link to comment Share on other sites More sharing options...
MalachiMcMullen Posted July 16, 2012 Author Share Posted July 16, 2012 Deadlifts 225x5 315x3 365x3 405x2 315x10 Ring dips 3x10 Ring leg lifts, up to V position 3x5 Didn't have but 20 or so minutes today. Decided to squeeze in something at least. Will do more tomorrow. Quote Link to comment Share on other sites More sharing options...
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