Author Topic: Chris' Gymnastics Log [Cycle 2]  (Read 36647 times)

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #45 on: October 25, 2011, 09:49:10 AM »
Friday 14th October '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) -- The usual things to work on, as always!
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:

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #46 on: October 25, 2011, 10:48:26 AM »
Saturday 15th October '11

Wado-Ryu National Championships in Bristol!

Was a very, very LONG day but got to watch some great kumite matches and kata.

In my category, I was knocked out in the first round! Was a little annoyed seeing as I was competing against my good friend from the SAME dojo (normally they try to mix the competitor's up, though it may have been a random selection). Anyway, he went on to win the category, so it could have been worse for me ;)
« Last Edit: October 25, 2011, 11:14:48 AM by Chris »


Offline Chris

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Re: Chris' Gymnastics Log
« Reply #47 on: November 07, 2011, 02:57:15 PM »
MAJOR CATCH UP TIME!

It's been so long since I've updated my log that I've actually reached the end of my training cycle! So, I'm gonna pump out the posts over the next few days and hopefully catch myself back up. Looking forward to testing my strength this week, so I better hop to it ;D


Monday 17th October '11

Karate training for 2 hours.

Moderate intensity.

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Re: Chris' Gymnastics Log
« Reply #48 on: November 07, 2011, 03:02:04 PM »
Tuesday 18th October '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) -- Balance is the key. Balance is the key. Gorram it, I keep falling back! >:(
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:
Starting to see what can progress and what can't.
Won't quite make the Adv. Back Lever, but will look to change the tuck back lever so that more stress is put on the shoulder girdle.
Adv. Frog Stand is challenging, but surprisingly it confirms something to me: that my push has always been stronger than my pull. The fact that I'm nearly holding the advanced frog stand AND have a good l-sit, but not as good back lever, suggests that my body needs rebalancing. Just gotta be patience and in time, with consistent training, my pull should match my push :)

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #49 on: November 07, 2011, 03:03:19 PM »
Thursday 20th October '11

Karate training for 2 hours.

Moderate intensity.


Offline Chris

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Re: Chris' Gymnastics Log
« Reply #50 on: November 07, 2011, 03:05:50 PM »
Friday 21st October '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) -- Balance balance balance balance balance!
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:
Gonna need more room if I'm gonna try the Straddle L with straight legs instead of bent. Quite challenging on the adductor muscles, specifically the tensor fasciae latae, I think. Quite easy to cramp up when new to it, youch!

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #51 on: November 07, 2011, 03:06:43 PM »
Monday 24th October '11

Karate training for 2 hours.

Moderate intensity.

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #52 on: November 07, 2011, 03:11:30 PM »
Tuesday 25th October '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)
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:
Wrist pushups, while a mobility exercise, I've experimented with and I can do them as unsupported push ups. Probably not in the 2x10 range, more like 2x5-7. Will test nearer the time.
Front Lever Tuck, need to work on pulling UP from the ground, rather than lowering into the position. Lower down for Back Lever, pull up for Front Lever. *sticks note to brain*

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Re: Chris' Gymnastics Log
« Reply #53 on: November 07, 2011, 03:17:29 PM »
Thursday 27th October '11

Karate training for 2 hours.

Moderate intensity.

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #54 on: November 12, 2011, 10:54:24 AM »
Friday 28th October '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) -- Once the balance is there, it's a bit more stable, but still not able to hold it for long enough!
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

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Re: Chris' Gymnastics Log
« Reply #55 on: November 12, 2011, 10:55:31 AM »
Monday 31st October '11

Karate training for 2 hours.

Moderate intensity.

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #56 on: November 12, 2011, 10:59:00 AM »
Tuesday 1st November '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) -- Feeling stronger now. Maybe 5s holds in the next cycle? *fingers crossed* :D
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:
LAST TUESDAY OF CYCLE 1 :)
Pretty happy with most things. I can see quite easily what will and won't advance. Would have been happier with a  definite progression on one of the statics, but just gotta give it more time. Gotta be patient!

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Re: Chris' Gymnastics Log
« Reply #57 on: November 12, 2011, 11:02:49 AM »
Thursday 3rd November '11

Karate training for 2 hours.

Moderate intensity.

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #58 on: November 12, 2011, 11:10:05 AM »
Friday 4th November '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)
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:
LAST FRIDAY OF CYCLE 1
Cycle 1 completed! ;D
And I'll be progressing to the next Straddle L position. Woo!


Next Week: Strength testing!
« Last Edit: November 12, 2011, 11:16:46 AM by Chris »

Offline Chris

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Re: Chris' Gymnastics Log
« Reply #59 on: November 12, 2011, 11:28:55 AM »
Monday 7th November '11

Karate training for 2 hours.

Moderate intensity.

Practised junzuki, gyakuzuki, jodan uke, gedan berai, uraken uchi, shuto uchi, yoko-ido with a partner, emphasising tai-sabaki and utoshi, and finished with kata Naihanchi.