There was an open day (that the way to say it?) at the martial arts centre where I train (Karate). Went there to help a bit with preparations, and afterwards joined some of the try-out lessons (Aikido, Tibetan meditation, Qigong, Karate) and a introduction to 'Five Wisdoms'. Finished the day with a Shiatsu massage. Now for the workout of today. My shoulders where a little sore, but I think the exercises went well enough. Skipped the overhead pressing though. -- 17/9/2011 -- Set A (2x) Squats 20s - Reps: 19, 15 Jump Squats 20s - Reps: 11, 11 Iso Squat Hold 20s - 10s halfway down and 10s at bottom Rest 60s Set B (2x) Alt Lunges x20 @14kg SL Deadlift x10 @BW - each leg Rest 30s Frogstand 3x15s, 1x30s - wanted to see how long I could hold the last set Tuck Front Lever 50s, 15s Planche Lean 40s, 30s Tuck L-Sit 6x10s - went back to tuck version, will work from there Chin-ups 25 in 5 min - cannot seem to get more than 25, will go back to the 'old system' Push-ups 5x5 Dragonflag x3 - negatives, could not get a good hold of anything sturdy. did not think about using my bench One-arm/leg Plank 30s - each side
-- 21/9/2011-- Set A (2x) Squats 20s - Reps: 17, 17 Jump Squats 20s - Reps: 12, 11 Iso Squat Holds 20s - 10s halfway down and 10s at bottom Rest 60s Set B (2x) Alt Lunges x20 @16kg SL Deadlift x10 @3kg - each leg Rest 30s Frogstand 4x15s Tuck Front Levers 45s, 30s Tuck L-Sit 6x10s Planche Lean 3x30s Set C (10x) Chin-ups x3 Push-ups - Reps: 7, 7, 6, 6, 6, 6, 5, 5, 5, 10 Rest 30s Set D (2x) DB Shoulder Press x10 @8kg Renegade Rows x5 @8kg - each arm
Workout from last post was not on 21/9, but 20/9. -- 22/9/2011 -- Frogstand 3x15s, 1x40s Tuck Front Lever 1x40s, 1x35s Set A (5x) Chin-ups - reps: 4, 4, 4, 3, 3 Push-ups - reps: 8, 7, 7, 6, 6 -- 23/9/2011 -- Frogstand 3x20s
Frodocious: -- 24/9/2011 -- Set A (2x) Squats 20s - reps: 18, 17 Jump Squats 20s - reps: 12, 11 Iso Squat Holds 20s Rest 60s Set B (2x) Alt Lunges x20 @16kg SL Deadlift x10 @3kg - each leg Rest 30s Frogstand 3x20s Tuck Front Lever 3x25s - will do these the same way as the frogstand (more smaller sets) from now on One-arm Chin-ups 2x2 - negatives, assisted (10kg), each arm Chin-ups 5x2 DB Shoulder Press @10kg - reps: 15, 12, 11 Push-ups 5x5 Set C (2x) Serratus Crunch 2x15 @ 10kg DB Bicep-curls 2x10 @ 10kg - Just for fun! Rest 30s - No l-sit or planche lean today, did not feel like it. - Did feel like trying the assisted one-arm chin-up negatives, they are hard. - Will try dropping the rest on Set A to 30s (2nd step in the progression) Final note: Probably no (full) workout on tuesday (27/9) because I will not be at home.
Wise move. The protocol I suggested for Frogstands applies to all static holds - front levers, back levers, L-sits and even planche leans.
Bleh, bad day! Did not have a lot of energy and felt a bit weak (not ill though). Did some exercises during commercials on tv. -- 28/9/2011 -- Mixed-grip Pull-ups 4x5 Chin-ups 3x5 Frogstand 3x20s Gripper 2x10 - alternating, Heavy Grip #150 - Pull- and chin-ups went well enough. - Only barely got the 3 sets of 20 on the frogstand. - Dusted off the gripper and tried it again, expected worse on that one.
jwt: -- 1/1/2011 -- Set A (2x) Squats 20s - reps: 18, 17 Jump Squats 20s - reps: 14, 10 Iso Squat Holds 20s Rest 30s SL Deadlift 2x10 @5kg Alt Lunges 1x26 @20kg Frogstand 3x20s - could hold all 3 sets easily with only short rests Tuck Front Lever 2x25s, 1x35s - forgot to count on the last set, so it ended up a bit longer Tuck L-sit 6x10s Planche Lean 2x30s Set B (5x) Chin-ups - reps: 6, 5, 4, 3, 2, 1 Push-ups - reps: 12, 10, 8, 6, 4, 2 Rest 60s DB Shoulder Press 1x10 @12kg, 1x8 @14kg, 1x6 @16kg, 2x4 @18kg - used a little leg drive after the 2nd set One-arm/leg Plank 2x20s - each side - Reduced the rest on Set A from 60s to 30s, results are not too bad for a first try (I think). - Tried to do the chin- and push-ups in bigger sets with longer rest, but I think the smaller sets work better.
I didn't do my squats complex today, because we did quite a few squats and some other exercises involving the legs at karate yesterday. Also did some one-leg and later one-arm planks that same training. -- 2/2/2011 -- Frogstand 3x20s -- 4/2/2011 -- Squats 1x12@BW, 1x10@3kg, 1x8@5kg, 1x6@7kg, 3x4@10kg SL Deadlift 3x5@5kg Frogstand 2x20s, 1x50s - took a slightly longer rest before 3rd set and held it for 50s fairly easily Tuck Front Lever 3x25s - feeling quite solid, might try slightly longer holds next time Tuck L-sit 6x10s - I still find these quite hard to hold well Chin-ups 5x3 Push-ups 5x5 DB Shoulder Press 2x12@10kg, 2x10@10kg - Chin- and push-ups felt weak today. Feel like they aren't getting any better either. All is well though because I still had some blackberry-white chocolate pie left from my birthday. Ohnomnom pie!! :love:
-- 9/10/2011 -- Chin-ups 2x4 Set A (2x) Squats 20s - reps: 19, 18 Jump Squats 20s - reps: 14, 11 Iso Squat Holds 20s Rest 30s Chin-ups 2x4 SL Deadlift 2x10 @5kg Frogstand 3x20s Tuck Front Lever 2x30s Tuck L-sit 4x15s Set B (5x) Chin-ups - reps: 3, 3, 3, 3, 3 Push-ups - reps: 6, 6, 6, 6, 6 Rest 30s DB Shoulder Press 5x5 @15kg
How are you finding the SL deadlifts? I'm crap at them, although this week my balance seemed a bit better and my depth a bit deeper. The tuck front levers seem to be coming along nicely!
Are you doing the SLDL off a platform or flat on the floor? I haven't done them in years, but always used a platform. I may bring them back into my routine in a cycle or two.
Just to confirm we're on the same page with this. In this context I'm talking about single leg deadlifts, not stiff legged deadlifts, and I'm doing them on the floor
It depends where you read it. The bodyweight/gymnastic folk often use it for the single leg version - like Sylverstorm does above.
Yay! Activity in my little log. :love: Frodocious: I like the SL Deadlifts. My biggest problem is probably balance, but it's not too bad. Flexibility is decent, I can touch the floor with the weight. I will keep working on getting the technique as good as possible, while slowly increasing weight. Tuck front levers feel good now, glad I listened to your advice. Nekoashi: Frodocious is right about the Deadlifts, it's the single-legged one. Will add the 'each leg' comment again next session so it's clearer to everyone, or maybe even type out the full name.
-- 11/10/2011 -- Chin-ups 2x5 Set A (2x) Squats 20s - reps: 15, 12 Squat Jumps 20s - reps: 12, 9 Iso Squat Holds 20s Chin-ups 2x4 Single-leg Deadlift 2x10 @5kg Frogstand 2x20s, 1x60s Tuck Front Lever 2x30s Set B (5x) Chin-ups x3 Push-ups x5 Rest 30s - Did not have as much rest last night as I would like, so did a little less this workout. - Went for step 3 on the squat complex, which means no rest. Did not go all out first round, but was still tough doing two rounds without rest. - Yay! 60 second frogstand. Will keep working on it a bit longer, before I start working on the advanced ones.
