Greasing the Grove

Ant11

Warm up/mobility

Wrist prep

A1.) supinated ring push-ups at hips with pelican.
A2.) hanging leg raises

B1.) Ring chins - chin above the top of ring with hold.
B2.) wall Handstands
B3.) red band pull apart

C1.) ring lock outs
C2.) Bridges
C3.) red band pull apart

Did another hour of yoga in evening along with specific mobility work.

Ant11

Graduation Tuesday so no training Wednesday other then some mobility stuff.

Did an hour of yoga yesterday and this evening.

This morning

Warm up/mobility

Wrist prep

X5
A1.) false grip chins x 3
A2.) lever pulls x 10 ( note: keep eye on head position)

x5
B1.) Pelacan curls.
B2.) frog stand to headstand back to frog stand. (Note: be conscious of core and alingment).

X5
C1.) MU transition x 15.
C2.) 1 arm scap raise with opposite arm at 90 degrees.

Movement session planned for the morning

Alf Veedersane

Have you ever tried Pilates and if you have, how different is it to yoga? The missus is trying to get me to go to yoga but I think pilates might be more suited.

Ant11

Alf Veedersane wrote: »

Have you ever tried Pilates and if you have, how different is it to yoga? The missus is trying to get me to go to yoga but I think pilates might be more suited.

Never tried Pilates. My bro does it, he's a strong core from it but he's not flexible at all. I'm like a contortionist compared to him. A friend recommended a few YouTube videos to me so I'm trying to do then a good few times a week to see if it makes a difference.

chriity139

Alf Veedersane wrote: »

Have you ever tried Pilates and if you have, how different is it to yoga? The missus is trying to get me to go to yoga but I think pilates might be more suited.

Yoga is more about flexibility pilates more about core strength and controlled moves. Try them both

Ant11

Warm up/mobility

5x5
A1.) ring dips, extended depth and full lockout.
A2.) hanging leg raises
A3.) band pull apart

5x5
B1.) Ring chins over top of ring (top end has improved)
B2.) active 1 arm hangs with depression.
B3.) band pull apart

C1.) handstand 60sec alignment drill
C2.) 1 arm ring depressions.
C3.) band pull apart

No time for the supinated ring push ups, their not a priority so didn't mind.

Ant11

Front squatting Wednesday. Yoga Thursday.

Good session this morning. Highlight was archer pull ups with pinky finger as support on non pulling hand. Started with full hand and removed a finger each time. 1 arm depressions pulls are getting better. Can get up higher now on both sides. Wasn't able to pull myself up on the right side from a dead hang a few weeks ago. Training again in morning looking forward to it.

Ant11

This is too funny not to share. Was DL this morning, just working up the numbers when my hammies got a does of epilepsy. I didn't know what to do. It was 150kgs, wasn't even going for a PR and it's a weight I would lift most times without busting my balls. Shins didn't like it too much though.

https://www.youtube.com/watch?v=

Edit: Vid not working. Here's the link. https://www.youtube.com/watch?v=mfGX_P-slqM

Ant11

Haven't been logging as I've nothing structured in place yet. Still training and with bodyweight stuff and doing loads or mobility n yoga crap. I'm getting where I want to be mobility wise and the reoccurring knots that I've been getting that have been throwing off my alignment are nearly sorted.

Was a good day today.

DL
140kg x 2 with both overhand grip and 140 x 1 mixed grip.

I'd usually switch to mixed around 130 so was happy with the 140.

150kg x 2.
160kg x fail.
154kg x 1.

RidleyRider

No hamstring epilepsy?:P

Ant11

RidleyRider wrote: »

No hamstring epilepsy?:P

None today . Still piss myself laughing watching that vid. I've been nicknamed the rabbit because of it.

Ant11

3sets
A1 walk walks
A2 pistol squats x 5 ( left leg- 1kg on last set...right leg 8kg )

10 sets
B1 Back lever adv tuck x 6 sec ( chest out).
B2 Box jumps/rebounds

5 sets
C1 Handstand wall line drill (20 sec strict)
C2 elevated ring rows x 10.

3 sets
D1 90/90 holds x 30 seconds
D2 Ring Muscle Up x 1.

Ant11

A1. OAC progression (3 finger support) 5,3,3,3,2.
A2. HS floor line drill x 1 min (4 sets)

5 sets
B1. RTO x 20's
B2. Hspu's x 3 (strict - head touch floor)

C1. High box jumps x 3 (grey x 2)
C2. No time was in hurry

D1. DL 90kg x 5x5.

Ant11

Yesterday:

A1.) 4 sets: Hanging varied grips/activations x 60 sec
A2.) 5x5: Gollums. Set 1&2 on floor. Set 3 slight elevation. Set 4&5 high evevation on boxes. ( next wk-all 5 sets high elv)

6 sets ( more sets next day)
B1.) Straddle L holds x 6 sec ( make harder next week)
B2.) HS kick ups x 30 sec

5x3 ( more reps)
C1.) Bridge + transitions
C2.) Skin the cats (strict- straight arms, toes to floor)

D.) Front squat 50kg x 5x5 (5 sec eccentric with pause at bottom) (watch vid again).

Ant11

Warm up

3sets
A1 walk walks (possibly change)
A2 pistol squats x 5 ( left foot 1kg - improving. Right leg 6kg)

10 sets
B1 Back lever adv tuck x 6 sec ( better form than last week)
B2 Box jumps/rebounds

C1 Handstand wall line drill (5 x 20 sec strict)
C2 elevated ring rows 4 x 12.

3 sets
D1 90/90 holds x 30 seconds
D2 Ring Muscle Up x 1 + false grip holds.

Ant11

Warm up

A1. OAC progression with Archer
5 x normal pull up (warm up+ hangs)
3 (+ 3 fingers support)
3 (+ 2 fingers support)
2 (+ 1 finger support (index)
3 sets of 1 with pinky finger support
3 - 1 arm scapular retraction and depression.
A2. HS floor line drill x 1 min (4 sets)

5 sets
B1. RTO x 25's (slightly wider)
B2. Hspu's x 3 (strict)

C1. High box jumps 5x3 (+3 plates)
C2. DL 100kg x 5x5.

Ant11

A1.) 4 sets: Hanging varied grips/activations x 90 sec
A2.) 5x3: Gollums (elevated)

10 sets
B1.) Straddle L holds x 6 sec
B2.) HS kick ups x 30 sec

C1.) Bridge + transitions
C2.) Skin the cats

D.) Front squat 60kg x 5x5

Ant11

Warm up

3sets
A1 Shoulder conditioning plus HS
A2 pistol squats

10 sets
B1 Back lever adv tuck
B2 Box jumps/rebounds

C1 Handstand wall line drill (5 x 20 sec strict)
C2 wide 1/2 elevated ring rows 5 x 12 (parallel next wk)

D1 90/90 holds x 30 seconds x 3
D2 Ring forward roll x 1
Ring Muscle Up x 1 + forward roll
Ring L-sit muscle up + forward roll x 1 ( form could be better, was tired at end of session).

Ant11

Haven't trained in a few days coz of chest infection. Been doing some mobility at home, which sucks even more when your sick. Hopefully do a bit tomorrow.

ferike1

Feel better!

Your training looks good!

Ant11

Trained this morning, not worth logging. Was good to just get back moving.

Ant11

Warm up

A1. OAC progression with Archer
Warned up 2 and 3 finger support and then focused on pinky finger pulls. Was tough. Not back to 100% yet.
A2. HS floor line drill x 1 min (4 sets)

B1. RTO + knee tuck
B2. Hspu's x 3 (strict)

C1. High box jumps 5x3 (measured it today, was 40,5 inches)
C2. DL
110kg x 3 x 5
110kg x 10. Was in a hurry so did the last 2 sets together. Was handy enough.

ferike1

You are jumping now???

Ant11

ferike1 wrote: »

You are jumping now???

You sound surprised?

ferike1

Yes!!!! I couldn't for the life me get you to get 1 ft off the ground before!! lol

Ant11

ferike1 wrote: »

Yes!!!! I couldn't for the life me get you to get 1 ft off the ground before!! lol

Ha!! Told ya I can't jump if there's high impact. You wanted to do vertices jumps on concrete=high impact and pain for me. I don't mind jumping onto a box though as there's considerably less impact.

ferike1

Ant11 wrote: »

Ha!! Told ya I can't jump if there's high impact. You wanted to do vertices jumps on concrete=high impact and pain for me. I don't mind jumping onto a box though as there's considerably less impact.

Pansy :cool:

And it was on GRASS:pac:

Ant11

ferike1 wrote: »

Pansy :cool:

And it was on GRASS:pac:

Hard grass!!

I know a pansy who doesn't like ring muscle ups coz they hurt his little wrists lol. You might know him??

ferike1

Never heard of him. :P

Ant11

Normally do a mix of this stuff as part of my warm up and prehab stuff. Decided to add a dedicated day for it and log for a few weeks. Wil possibly add a second day.

Disclocates with dowel x 2 sets
Standing x 10
Seated x 10
Lying x 10

X3
A1.) band pull apart pronated x 10 (red)
A2.) band pull apart supinated x 10 (red)
A3.) Triple threat x 10 (yellow)

X3
B1.) side lying external rotation 1kg x 20
B2.) side lying rear delt raise 1kg x 20

X3
C.) Blackburns x 20 seconds each position

D.) wall runs 3 x 30 seconds.