Author Topic: Chris' Gymnastics Log [Cycle 2]  (Read 17442 times)

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #15 on: September 05, 2011, 09:29:35 AM »
Friday 26th August '11

Was meant to have done my gymnastics training but went out with friends instead. I really should be prioritising my training or atleast deciding "If I can't do it Friday, do it Saturday, NO EXCUSES!" :-[
« Last Edit: September 05, 2011, 09:40:32 AM by Chris »

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #16 on: September 05, 2011, 09:40:13 AM »
Sunday 28th August '11

Karate training for 3 hours.

Moderate intensity.

Local squad training! Got a competition coming up in October so was good to have a session dedicated towards kata and kumite competition :)

Practised Pinan Yondan, Pinan Godan and Bassai kata. Kumite training in pairs afterwards, practicing combination techniques such as nagasu movement, mawashi-geri jodan/chudan or mawashi-geri ashi-berai and gyakuzuki.

Finished off with matches at the end. Didn't score in mine at all but I held my ground well and tried some less conventional competition techniques (standing in shizen-tai, enticing the opponent (can't remember the Japanese for it ???)). Wanna try using hami and mahami neko-ashi dachi a bit more as nobody really utilises it in competition!


Offline Chris

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Re: Chris' Gymnastics Log
« Reply #17 on: September 05, 2011, 09:48:28 AM »
Monday 29th August '11

Bank Holiday Monday, so no karate training today! Good chance to relax for another day ;D

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Re: Chris' Gymnastics Log
« Reply #18 on: September 05, 2011, 09:54:04 AM »
Tuesday 30th August '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Ground 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Been focusing on ab contraction, scapula protraction and knee position on the elbows. When the knees are in the right place, the correct contraction tends to follow well.
Push Ups 3x5 -- 5, 5, 5
Ring Push Up Hold 1x30s -- 30s

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit 3x15s -- 15s, 15s, 15s
Arch Ups 3x5 -- 5, 5, 5


Notes:
Feeling stronger ;D
My XR Rows are a lot better now, getting my chest right up to my hands no problem!
Holding the push up position on the rings was better; after 10 weeks should be solid. Dunno how many push ups I'll be able to do on them though!
SLS is also getting stronger and my balance/stability is a lot better :)
Still focusing on the scapula retraction for the two levers, especially on the front lever. Being one of the harder basic static positions (behind the manna :o) I can see a lot of time being spent getting this tuck position right.
« Last Edit: September 05, 2011, 09:55:51 AM by Chris »

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #19 on: September 05, 2011, 10:03:59 AM »
Thursday 1st September '11

Karate training for 2 hours.

Moderate-light intensity.

September already :o

Practised naihanchi dachi, chudan zuki, jodan zuki, jodan uke, gedan berai, gaiwan uke and naiwan uke. Practised akuri-ashi together and in pairs. Final lesson was tanto-dori ipponme.


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Re: Chris' Gymnastics Log
« Reply #20 on: September 06, 2011, 03:56:12 AM »
Friday 2nd September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
German hang Pull 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Strongest one yet! Not a huge time but it's getting there. I reckon another cycle of attempts after this cycle and I should be able to hold it :)
Negative HeSPU 3x5 -- 5, 5, 5

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
Arch Ups - Single Leg 3x5 -- 5, 5, 5

[Core]
Straddle L PB Bent 3x10s -- 10s, 10s, 10s
Windshield Wipers (supine) 3x5 -- 5, 5, 5


Notes:
The combination of German Hang Pull and HeSPU negatives make this a tough day!
The hang pull is especially tough straight arm work, really feel the bicep stretch that gymnast's experience. Find it hard to keep my grip on the rings once I reach the last set of them!
HeSPU negatives are improving and I'm doing them in better time now :) Making sure to keep just my toes on the wall rather than letting my body slouch towards it.
Felt like my strongest Adv. Frog Stand today!
Still working on form of the Front Lever >:( I really should record myself and see how I'm doing with it.
Arch Ups with the single leg really work the hamstring! Find it quite easy so will add weight next cycle.
« Last Edit: September 06, 2011, 03:59:12 AM by Chris »

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Re: Chris' Gymnastics Log
« Reply #21 on: September 06, 2011, 04:06:03 AM »
Monday 5th September '11

Karate training for 2 hours.

Moderate-light intensity.

Practised jodan junzuki, chudan gyakazuki and chudan agi nagashi uke as a group and in pairs. Practised ayumi-ashi junzuki, mawatte (jodan uke) as a group and in pairs, and kette junzuki. Finished with Bassai kata for half an hour.

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Re: Chris' Gymnastics Log
« Reply #22 on: September 12, 2011, 08:43:30 AM »
Tuesday 6th September '11

Aching on an unprecedented scale, especially my triceps, biceps, trapezius and muscles around the back. Likely caused by having not done the Friday workout as regularly as Tuesday's. Decided to allow more time to recover from the DOMS rather than possibly forcing a longer recovery.

As such, I have added one week to the cycle to help compensate for missing this session and allow more time for adaptation and underload.
« Last Edit: September 12, 2011, 02:06:01 PM by Chris »

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Re: Chris' Gymnastics Log
« Reply #23 on: September 12, 2011, 09:56:05 AM »
Thursday 8th September '11

Karate training for 2 hours.

Practised junzuki, gyakazuki; akuri ashi tobikomi - junzuki and gyakazuki - with and without nagashi; finished with kata Passai.

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Re: Chris' Gymnastics Log
« Reply #24 on: September 12, 2011, 10:14:10 AM »
Friday 9th September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
German hang Pull 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Noticing a slight strain in the right wrist, may be the angle of the hand + weight on the joint. Should adapt with time. Otherwise, getting better!
Negative HeSPU 3x5 -- 5, 5, 5

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
Arch Ups - Single Leg 3x5 -- 5, 5, 5

[Core]
Straddle L PB Bent 3x10s -- 10s, 10s, 10s
Windshield Wipers (supine) 3x5 -- 5, 5, 5


Notes:
Back Lever Tuck feeling stronger, I did a quick little attempt with the advanced tuck version and it wasn't too bad! Don't know how good the form will be until I record myself at the end of the cycle.
German Hang Pull is stronger too; sometimes I pull my legs in slightly to reduce the strain on the bicep, but today was a lot better :)
Neg HeSPU are feeling stronger too!
Surprised to feel a bit of aching in my hamstring from doing single leg arch ups, as I actually find them quite easy. Looking to add some weight to the exercise in the hopes of one day doing a bodyweight glute ham raise ;D
« Last Edit: September 12, 2011, 02:07:11 PM by Chris »

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Re: Chris' Gymnastics Log
« Reply #25 on: September 13, 2011, 12:15:46 PM »
Sunday 11th September '11

National Squad Training and Selection!

Karate training for 3 hours.

Moderate-high intensity.

Warm up involved running around the dojo with different exercises, followed by practising techniques on a punch bag and some light stretching.

This was followed by the dojo being split into two areas and random matches between people. My matches were not my best, much to my annoyance. I wasn't holding my ground as well as I should have been, but the main thing was not dropping my weight down when attacking with gyakuzuki. Need to use nagashi movement more too; need to keep reminding myself that kata IS kumite, and kumite IS kata!

After the matches, a short 5 minute break and the dojo was split into one half doing kumite and one half doing kata. I practised kata. Half an hour was spent on Pinan Godan. For the last hour, I focused on Passai and Jihon kata which I'm anticipating to use in the upcoming competition. Jihon is my secret weapon ;D something my friends at the dojo like to point out, especially since competing with it among the Final 8 in last year's European Championships. Passai is a kata I've never used in competition; will be interesting to see how I do with it under pressure for the first time :)

And the good news is I'm definitely competing in October! Woo!

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Re: Chris' Gymnastics Log
« Reply #26 on: September 13, 2011, 12:27:37 PM »
Monday 12th September '11

Karate training for 2 hours.

Moderate-light intensity.

Practised junzuki, jodan uke, gedan berai, gaiwan uke and naiwan uke, all in junzuki dachi. From hame gamae: tobikomi zuki and akuri-ashi gyakuzuki, in pairs too. Practised Pinan Shodan kata and practised elements from the kata in pairs, including jodan uke; gedan berai, maegeri with gaiwan uke, sugi-ashi shuto uke. Finished with Kihon Kumite #6 to 9.

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Re: Chris' Gymnastics Log
« Reply #27 on: September 13, 2011, 12:59:55 PM »
Tuesday 13th September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
Rows XR Ground 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Gradually getting better, holding it slightly longer. Focusing on scapula protraction and leaning forward enough.
Push Ups 3x5 -- 5, 5, 5
Ring Push Up Hold 1x30s -- 30s

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
SLS 3x5 -- 5, 5, 5

[Core]
L-Sit 3x15s -- 15s, 15s, 15s
Arch Ups 3x5 -- 5, 5, 5


Notes:
XR Rows = Happy Chris :) Considering the first few weeks I struggled pulling myself right up to the rings, I'm now doing it easily!
Back Lever Tuck continues to feel strong, and my scapula retraction for the Front Lever Tuck is good.
Still shaky holding the push up position on the rings. May have to try an exercise to help the progression to XR Push Ups for the next cycle. Possibly XR push ups on knees?
SLS continuing to improve.
Been wondering how to get the a complete full ROM for arch ups and other exercises that utilise equipment like the pommel horse. I might try building myself a stall bar for my feet and using the big dining table in our conservatory as an improptu pommel horse to hang off of. Just need something to brace my feet!

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Re: Chris' Gymnastics Log
« Reply #28 on: September 19, 2011, 02:01:37 PM »
Thursday 15th September '11

Karate training for 2 hours.

Moderate intensity.

Practised junzuki, gyakuzuki, agi-nagashi-uke, naiwan uke, uraken-uchi, yoko-ido ashi with uraken and gyakazuki. Finished with Kihon Kumite #8 and #9.

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Re: Chris' Gymnastics Log
« Reply #29 on: September 25, 2011, 12:00:03 PM »
Friday 16th September '11

Gymnastic strength training for 1 hour.

[Warm Up/Joint Prep]
Shoulder Rotations 2x10 -- 10, 10
Wrist Push Ups (on knees) 2x10 -- 10, 10

[FSP and FBE]
[Pull]
Back Lever Tuck 3x10s -- 10s, 10s, 10s
German Hang Pull 3x5 -- 5, 5, 5

[Push]
Frog Stand 3x20s -- 20s, 20s, 20s
(Advanced Frog Stand after each 20s set) -- Pretty much the same for now!
Negative HeSPU 3x5 -- 5, 5, 5

[Legs]
Front Lever Tuck 5x5s -- 5s, 5s, 5s, 5s, 5s
Arch Ups - Single Leg 3x5 -- 5, 5, 5

[Core]
Straddle L PB Bent 3x10s -- 10s, 10s, 10s
Windshield Wipers (supine) 3x5 -- 5, 5, 5


Notes:
Been playing about with the adv. tuck back lever and I may be training with it in the next cycle, but I've still got a good amount of time to go before I should even think about that!
Straddle L PB Bent time will definitely go up. It's actually one of my favourite static holds :) Possibly progress with it next cycle.