23/08/2013 Push ups: day 1 of week 2 Hindu squats: 40x5 Overhead press from deep squat: 10x3, 15x2, 30x1 Stance width 95 cm, distance from the floor 10-15 cm. Aaall the way down! Yes, I did actually take measurements. Dumbbell swings: 30x3 Adductor flies: 100 Relaxed stretching
25/08/2013 Negative pull ups: 2x5 I've added one more rep! Go on like this and maybe by 2025 I'll get my first pull up! :happy: Need a massive cure of greasing the groove. :woo: Deadlift (20 kg): 15x4 Would be much more fun if I could find something heavier. OHP from deep squat: 10x6 Tried first with previous width, distance from the floor 5 cm. Then switched to a width of 110-115 cm, distance from the floor is 20-25 cm. Hindu squats: 70x2 Isometric stretching: front splits, level 5. Going to do some relaxed stretching later.
How're the shins dude? Did you try getting a golf ball up in there? Nice work on the Hindu squats man, some serrious reppage going on.
I'm a girl actually Thanks for your comment! The shins are getting better, I'm rolling those and my super tight calves and seeing good improvements. :evil: My only problem right now is shin splints when I jump or skip, but I've heard rolling should help those too. :happy:
Ha, sorry I'm a Geordie, the words "man" and "like" slip into sentances without me realising, wasn't insinuating anything It certainly should help, also check out the tissue quality on the arch of your foot, if that's all knarley and gummed up its going to cause hassle upstream in your shins too. I love that in an attempt to procrastinate and avoid going to foam roll I'm having a conversation about foam rolling....
27/08/2013 Circuit 1 (5 times) -push ups day 2 -hindu squats 50 Rest Circuit 2 (3 times) -OHP from deep squat 12 -body rows 4 Rest Circuit 3 (3 times) -OHP from deep squat 10 -lunges 15 each leg Too freakin' sore for isometrics. Relaxed stretching
Do your hindu squats at the end of your workout. They tend to fry the quads so make isometrics difficult. Drop the lunges too. The OHP in wide squat will strengthen the hamstrings enough for you to do front splits (once you have the strength to lift yourself out of side splits) without needing to do isolation exercises or even stretches (isometric or relaxed) for that muscle group. Just fyi.
Thanks for the advice! I'll do hindu after isometrics then. Lifting myself out of the split sounds freaking cool :happy: but I think I'll keep the front split stretches too for the moment .
No problems wanting to keep the front split stretches in. Just good to note for future reference if you're ever pressed for time or just can't be bothered ( ) that you don't have to do them - but keeping them in can only aid your progress. Just thought it's better to tell you now, unlike one guy who HATED front splits but I forgot to tell him until he could actually do them. :evil: The ultimate goal is being able to walk up from a side split holding a barbell equal to your bodyweight across your shoulders, and also hold it in a hanging split. I have an artificial hip and can do it so there's no excuse for a young whippersnapper like you not to!
