Pullups
1x8
1x5
w
2x6
Head Bridges
1x8
1x9
w
2x10 - Again, the lack of rep progression has been due to me just not grinding through more reps. Grind!
These are really tough, especially the first set in any session. My shoulder doth protest, and my wrists are less flexible than I feel they need to be; I've actually ended up doing bridges on my fingertips instead of my palms because of this. So, to add to the things I try to work on throughout the week (free handstanding, one-arm pushup position, yoga/stretching, sitting cross-legged), I should probably add wrist stretches, shoulder dislocations, and bridge holds. It will all be worth it in the long run!
Half Handstand Pushups
2x10
break
2x10
Hanging Knee Raises
1x10+5
1x7+6
w
1x10+6
1x7+5
Uneven Squats
1x20
1x10
w
1x12
1x10
Half One-Arm Pushups
Still not there yet. Working static holds and inclined versions throughout the week.
Inclined 1/8-1/4 one armers: 2x5
Static holds: 2x3-5 breaths
Assisted one-arm pushups*: 1x5, 1x3
*assisted by the other arm set outside of shoulder width
Close Pushups: 1x12
w
Inclined 1/8-1/4: 2x5
Static holds: 2x3-5 breaths
Assisted: 1x5, 1x3
Close: 1x12
Wednesday, March 27, 2013
Monday, March 25, 2013
RFYL: W4 - Injury!
My right foot hurts. Tender middle toe, tender spot on the ball of the foot near middle toe, and pain just below and forward of the outer ankle bone. First felt the toe soreness sometime in week 2 I think, but the near-ankle pain showed up yesterday (March 24, a scheduled rest day) I'll not be running until I feel some improvement.
Wednesday, March 20, 2013
Veterano: W14
Pullups
1x7
1x5
w
1x6
1x5
Head Bridges
2x9
w
2x6
Half Handstand Pushups
1x7
1x7 - Had Suzi spot me on this set; I've been going too deep.
w
2x10 - Yeah, I've been going way too deep.
Hanging Knee Raises
1x11+6
1x7+7
w
Completely forgot about the second half of this after work until I was packed full of food. Did not complete.
Uneven Squats
1x15
1x12
w
2x8
Took some rest out of the later sets. I tend to pause for a few seconds at the top of my reps, so I decided to do the last two sets with almost no pause at the top.
Uneven Pushups
2x20 - Progression Standard!
w
Since I dislike uneven pushups, I will go ahead and move right into half one arm pushups for the second portion of today's workout
WOW. The step from uneven to 1/2 one arm is the biggest leap I've encountered in any part of this program; I can't even do one rep. I can't even do a 1/4 one arm pushup. I lack the strength to maintain balance with strict form. Looks like I'll be working static holds and maybe 1/16th reps like a motherfucker.
1x7
1x5
w
1x6
1x5
Head Bridges
2x9
w
2x6
Half Handstand Pushups
1x7
1x7 - Had Suzi spot me on this set; I've been going too deep.
w
2x10 - Yeah, I've been going way too deep.
Hanging Knee Raises
1x11+6
1x7+7
w
Completely forgot about the second half of this after work until I was packed full of food. Did not complete.
Uneven Squats
1x15
1x12
w
2x8
Took some rest out of the later sets. I tend to pause for a few seconds at the top of my reps, so I decided to do the last two sets with almost no pause at the top.
Uneven Pushups
2x20 - Progression Standard!
w
Since I dislike uneven pushups, I will go ahead and move right into half one arm pushups for the second portion of today's workout
WOW. The step from uneven to 1/2 one arm is the biggest leap I've encountered in any part of this program; I can't even do one rep. I can't even do a 1/4 one arm pushup. I lack the strength to maintain balance with strict form. Looks like I'll be working static holds and maybe 1/16th reps like a motherfucker.
Monday, March 18, 2013
Tuesday, March 12, 2013
RFYL: W2
March 12
14x1:30
Actually fell short of stated time by a minute or two because it took less time to get home than it did to do the first half.
March 14
20x1:30
When running in the city, intervals get all fucked up due to vehicle traffic and lights. Spent a full two intervals waiting for a light to change (it never did). Will cut rest intervals again next week to account for all the extra intersection rest.
March 17
Ran approximately 1 mile, only stopping for don't walk lights. Wasn't going to run at all this weekend, but Suzi left her phone in a zipcar, and I ran to retrieve it when another zipper found it. Something is better than nothing.
14x1:30
Actually fell short of stated time by a minute or two because it took less time to get home than it did to do the first half.
March 14
20x1:30
When running in the city, intervals get all fucked up due to vehicle traffic and lights. Spent a full two intervals waiting for a light to change (it never did). Will cut rest intervals again next week to account for all the extra intersection rest.
March 17
Ran approximately 1 mile, only stopping for don't walk lights. Wasn't going to run at all this weekend, but Suzi left her phone in a zipcar, and I ran to retrieve it when another zipper found it. Something is better than nothing.
Veterano: W13
Half Pullups
1x15
1x12
Checked the blog today and found that I've been doing Half Pullups since June - 9 months. Long enough to make a baby. I REALLY wanted to just call it good and move to the next step. So I went back and read about the pullup series. Dude says that what grip you use doesn't really matter, particularly early in the series (halfies are step 4), so I decided to do a set with a curl grip:
1x15 - I could have done more!
That makes 2 sets of 15 in one workout.
On to full pullups.
Head Bridges
2x9
...work...
2x6
Half Handstand Pushups
1x8
1x7
*w*
1x7
1x7
Hanging Knee Raises
1x10+6
1x8+5
w
1x9+5
1x6+6
Uneven Squats
1x13
1x10
w
1x10
1x7
Uneven Pushups
1x20
1x16
w
1x20 - Second side was a bit shaky, but I'll take it.
1x12
Two sets of 20 in one day is awesome, but I'm going to wait until I get them both in the same part of the day before I move on.
1x15
1x12
Checked the blog today and found that I've been doing Half Pullups since June - 9 months. Long enough to make a baby. I REALLY wanted to just call it good and move to the next step. So I went back and read about the pullup series. Dude says that what grip you use doesn't really matter, particularly early in the series (halfies are step 4), so I decided to do a set with a curl grip:
1x15 - I could have done more!
That makes 2 sets of 15 in one workout.
On to full pullups.
Head Bridges
2x9
...work...
2x6
Half Handstand Pushups
1x8
1x7
*w*
1x7
1x7
Hanging Knee Raises
1x10+6
1x8+5
w
1x9+5
1x6+6
Uneven Squats
1x13
1x10
w
1x10
1x7
Uneven Pushups
1x20
1x16
w
1x20 - Second side was a bit shaky, but I'll take it.
1x12
Two sets of 20 in one day is awesome, but I'm going to wait until I get them both in the same part of the day before I move on.
Monday, March 4, 2013
Run For Your Lives 2013 (RFYL March 3-9)
I'm fucking doing this! But I haven't done significant cardio in over a year now, so I need to get on the training ball. I'll now be doing seperate entries for my Convict Conditioning program and my RFYL training. I have not selected a specific program yet, but I think I can spend the first couple of months just getting myself to the point where I can run 5k again.
March 4
10 Intervals- 1 min jog : 1 min walk
Time: 20 min
Felt really good. Nice and easy, not too taxing; just getting the body used to moving again.
March 6
20 minute jog with the wife. Set the timer for intervals of 10 minutes, thinking we'd just wing the jog/walk intervals and probably walk most of it. We jogged the vast majority of it :)
March 8
10 intervals - 1:1
Felt good. Chose a less hilly route than before because my calves are destroyed. I forgot that my body has a harsh acclimation period when I start running: namely, my calves can't fucking handle.
I suppose now is a good time to state the goals.
Short term: Run at least 3 times a week until I can run 3 miles without stopping, without feeling like I got my ass kicked, and without debilitating soreness on the following day(s).
Mid term: Run 3 miles faster. Add obstacle training such as climbing and jumping.
Long term: Complete RFYL without feeling like I wasted my money.
March 4
10 Intervals- 1 min jog : 1 min walk
Time: 20 min
Felt really good. Nice and easy, not too taxing; just getting the body used to moving again.
March 6
20 minute jog with the wife. Set the timer for intervals of 10 minutes, thinking we'd just wing the jog/walk intervals and probably walk most of it. We jogged the vast majority of it :)
March 8
10 intervals - 1:1
Felt good. Chose a less hilly route than before because my calves are destroyed. I forgot that my body has a harsh acclimation period when I start running: namely, my calves can't fucking handle.
I suppose now is a good time to state the goals.
Short term: Run at least 3 times a week until I can run 3 miles without stopping, without feeling like I got my ass kicked, and without debilitating soreness on the following day(s).
Mid term: Run 3 miles faster. Add obstacle training such as climbing and jumping.
Long term: Complete RFYL without feeling like I wasted my money.
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