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 Bones66 Training Log

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Bones66



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Join date : 2010-10-23
Age : 50
Location : London/Tokyo

PostSubject: Bones66 Training Log   Thu Nov 18, 2010 6:27 pm

Morning

4 mile run on grass (muddy- very slippery) 33min 42'

10 rounds of

50 Hindu Squats
20 Hindu Pushups
20 Park Bench Squat/Stretchers (basically I stand on a park bench grab the edge of the bench between my feet or either side, pull myself down until my a$$ hits my heals but my shin is still vertical then keeping my chest pressed against my thighs I straighten up until my butt is up in the air and my legs are straight with my head between my knees or pressed to my shins)
20 Lemon Squeezer Sit-ups

Stretch 30mins


Evening

Week 1 of 4 week cycle

Ladders: Up & Down

Ring Press ups 4,8,12,16,20,20,16,12,8,4
Chins 2,4,6,8,10,10,8,6,4,2 (struggled a bit and had to rest/pause on the 10s)
Bench Dips (between 2 chairs) 4,8,12,16,20,20,16,12,8,4
V-Sits 2,4,6,8,10,10,8,6,4,2

Stretch 1 hr (in front of TV)




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Bones66



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PostSubject: Friday Training   Fri Nov 19, 2010 5:06 pm

Morning

1.5m run (warm up pace) 11 min 48'

10 x 200m sprints (1.5min rest between)

0.5m power walk

300 Hindu Squats no pauses 11 min 34'

100 Hindu Pushups anyhow reps (40,10,10,10,10, 5, 5, 5, 3, 2)

Stretch


Evening

Stretch

then

Hand-balance day.

Spent about an hour working on different balances - planche holds, straddle handstand press, handstand walks.

Some bridge work - trying to get stand-to-stand bridge and walk over by end of year.

Finishing off with pushups of every kind I could think of and some straight bar dips to help with MUs.


Very tough as haven't been doing this stuff for nearly a year since hernia in 09. Scrappy.

More stretching.



Last edited by Bones66 on Mon Nov 22, 2010 7:38 pm; edited 1 time in total
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Bones66



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PostSubject: Saturday   Sat Nov 20, 2010 10:07 pm

Family Saturday

Just hanging out with my boys and some stretching in the evening.


Last edited by Bones66 on Mon Nov 22, 2010 7:39 pm; edited 1 time in total
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Bones66



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PostSubject: Sunday Training   Mon Nov 22, 2010 7:14 pm



Morning

4m run 33.40'

10 rounds of

100m sprint
50 burpees
50m backpeddle dash
50m bear crawl
1min rest between rounds


Afternoon

Gym session. 2hrs. First session for over a year. Mainly worked the trampoline to get used to moving again plus lots and lots of stretching and a bit of Floor. Watching the young guys doing things I used to do on the five-piece is pretty inspiring but 44 is no age to be trying that stuff.... Happy just working away at some basics. Tramp feels good though. Maybe that's the way to go.

Gonna be hurtin'.






Last edited by Bones66 on Mon Nov 22, 2010 7:39 pm; edited 1 time in total
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Bones66



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PostSubject: Monday   Mon Nov 22, 2010 7:37 pm

Pain. Rest.
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Bones66



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PostSubject: Tuesday Training   Tue Nov 23, 2010 4:27 pm

Morning[b]

4m run. 32.45'

Handstand holds 10 mins total rest pause

Wall walk to bridge down and up 20

5 rounds of

10 Bridge push up
10 Table makers
10 Lemon Squeezers

5 rounds of

100 Hindu Pushups
40 Chinese Pushup (like Hindus but feet together and elbows touch floor) rest/pause

Stretch

Evening

Ladders up/down for

HSPU 2,4,6,8,10,10,8,6,4,2
1 Leg Squats 2,4,6,8,10,10,8,6,4,2
Pullups 2,4,6,8,10,10,8,6,4,2
HLL 2,4,6,8,10,10,8,6,4,2

Stretch



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pulldoggpull

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PostSubject: Re: Bones66 Training Log   Tue Nov 23, 2010 4:56 pm

great workouts for your age! amazing! ur numbers are very nice!
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Bones66



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PostSubject: Re: Bones66 Training Log   Wed Nov 24, 2010 5:54 am

pulldoggpull wrote:
great workouts for your age! amazing! ur numbers are very nice!

Thanks bro. Feel like my numbers are improving but need all the encouragement I can get to make the Requirements before the end of the year.

Gonna be a good one today I think. Thanks again.
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Bones66



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PostSubject: Re: Bones66 Training Log   Wed Nov 24, 2010 8:07 pm

Morning

4m run 34.38' Brrrr it was cold this morning. Thermometer said 1C. Hard to catch my breath and run very fast. Tough. Busy day no time for full session.



Midday

Just managed to grab a quick 30 mins of reps
10 rounds no rests of
10 Pullups
10 Hanging Leg Raises (feet touch the bar) (Shoulders closing too much. Not good form - must do better!!!!!!!!)
10 False-planche pushups (need to get hands further back if I'm going to get my planche back but abs still very weak after surgery and can't yet. It's still a way off. Maybe 3-4 months. It can be done though and it will be done!!!)


Evening

Gym session. 2hrs Tumble track, stretching and conditioning. Ouch.
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Bones66



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PostSubject: Thursday   Thu Nov 25, 2010 7:24 pm

Morning

-1C this morning. Bl@*dy freezing.

300 Kettlebell swing/juggling combo (garden)

then

Park for
5 rounds of

100m sprint
25 burpees
50m backwards sprint
50m lizard crawl
10 backward roll to handstand + handstand walk

Grass unbelievably cold and horrible. Gave up after 5 rounds and went inside with totally frozen hands and had a hot bath. Big girl.

Evening

(Home workout)

Bridge Work
Tablemakers
Bridge Pushups
Wall Walks
Neck Bridge
Some other bits I don't have names for


Ladders Up, Down, Up

Pushups 4,8,12,16,20,20,16,12,8,4,4,8,12,16,20
Pull-ups 2,4,6,8,10,10,8,6,4,2,2,4,6,8,10
Dips 4,8,12,16,20,20,16,12,8,4,4,8,12,16,20
Situps 4,8,12,16,20,20,16,12,8,4,4,8,12,16,20

Stretching in front of TV for an hour.
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Bones66



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PostSubject: Friday Training   Sat Nov 27, 2010 12:40 pm

Evening

Gym session 2hrs. Warm up & stretching
Rings.
Conditioning circuit:

5 Rounds of

25 V-sits
25 Pushups
10 Pullups
1 min Handstand Hold
25 Full Hanging Leg Raises
25 Calf Raises with pliƩ
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Bones66



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PostSubject: Saturday Training   Sat Nov 27, 2010 10:16 pm

Morning

-2C and solid frost in the park.

4m run in 34:48'. Ground completely frozen and like running on jagged rocks. Could feel every bump through my trusty FYs.

5 rounds of:
5 Wall walks up and down
10 Park bench squat and stretch
10 bridge pushups
10 Hollow to full tuck

Broken glass all over my usual training space. Tried to clear it but still went home with glass embedded in my sweats and hat. Annoying.

New gloves today. Marmot XT. Awesome - will post pics and review in General Discussion.


Evening

Stretched while watching Will Smith in I am Legend. Nice long one and good film too.


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mgraham404

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PostSubject: Re: Bones66 Training Log   Sun Nov 28, 2010 5:43 am

Bones66 wrote:
Stretched while watching Will Smith in I am Legend. Nice long one and good film too.

Good novel too. You should check it out if you liked the film.
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Bones66



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PostSubject: Sunday Training   Tue Nov 30, 2010 1:33 pm

Morning

-1C and biting wind.
Tried to run but ground frozen to jagged spikes of frozen mud - back inside.

5 rounds of
100 Hindu Squats
25 Hindu Pushups
20 V-Ups
20 Horizontal Pullups


Afternoon/Evening

Gym session 2hrs. Trampoline. Stretching.
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Bones66



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PostSubject: Monday Training   Tue Nov 30, 2010 1:45 pm

Evening

Did 1st progression of Convict Conditioning with my boys:

Wall Pushups 50,50,50
Shoulder Stand Squats Me: 50,50,50
Vertical Pulls 50,50,50
Knee Tucks 40, 40, 20
Short Bridges 50,50,50
Headstand 1 min

Pretty easy although if you really 'milk' every rep as the author suggests then you can make it much harder.
To do that I concentrate of getting the biggest contraction I can with every movement. A bit like flexing or dynamic tension in old money.
I even failed on my last set of knee tucks because I was really concentrating on getting a maximum compression on each rep. Haven't done a headstand in a while and my neck didn't like it much so I kept it to a minute.

Took about an hour with us checking the book all the time to make sure we were following properly.

Kids did pretty well too.

I know he says wait before going on to the bridging but we wanted to benchmark everything at the start so we know where we stand.

Generally we liked it so we are going to continue. Onwards.

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Bdog



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PostSubject: Re: Bones66 Training Log   Tue Nov 30, 2010 2:30 pm

What are tablemakers and lemon squeezers?
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Bones66



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PostSubject: Tuesday Training   Tue Nov 30, 2010 5:00 pm

Snow storm this morning and still going!

Morning

4mile run in the snow. Snow melting a bit so the ground's not too jagged today but very wet and cold feet. Felt more like 8miles because no traction on the snow so just slipping on every step. Shagged out at the end.

100 Hindu Squats
50 Hindu Pushups



Afternoon

Convict Conditioning

Incline Pushup 40, 40, 40 (Pass to next progression)
Horizontal Pullups 20, 10, 8 (Fail)
Jacknife Squats 40,40, 40 (Pass to next progression)

Evening

Handbalancing & Stretching. 2hrs



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Bones66



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PostSubject: Re: Bones66 Training Log   Tue Nov 30, 2010 5:15 pm

Bdog wrote:
What are tablemakers and lemon squeezers?

Tablemakers are a bridge development exercise. They help improve shoulder flexibility and glute/ham strength.

Sit on the floor with your hands by your hips or just behind and your legs out in front then drive your hips up until your chest and thighs make a horizontal surface. Here's a guy demonstrating: http://www.youtube.com/watch?v=NuVoo-rDPU8

Lemon Squeezers are a preliminary ab exercise on the way to V-Ups and Hanging Leg Raises. Lie on the floor in a 'hollow' position, arms overhead, then bring your torso and your knees together until they are touching, arms forward, then return to hollow. It's important to keep the tension on throughout. Don't let your abs blow out when you return to the hollow.

It's really good for practicing abdominal compression which you need for a lot of strength skills like press handstand where you have to bring your legs in close to your body.

I'm doing a fair bit of this kind of basic stuff right now because I'm rehabing myself after a hernia surgery a few month ago. My abs are really week and my shoulders have become quite tight so bridging is a real struggle.

Good exercises both.
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csaba

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PostSubject: Re: Bones66 Training Log   Tue Nov 30, 2010 9:40 pm

Nice to see you're doing CC. I'm also slowly working through those. Indeed, the easier exercises can be quite challenging when performed slowly, paying attention to form and control. I think it's awesome that you have sacrificed reps and the "I did it!" feeling for proper form. This is how to really grow!

Can you elaborate on what you do for handbalancing?
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Bones66



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PostSubject: Re: Bones66 Training Log   Wed Dec 01, 2010 7:11 am

csaba wrote:
Nice to see you're doing CC. I'm also slowly working through those. Indeed, the easier exercises can be quite challenging when performed slowly, paying attention to form and control. I think it's awesome that you have sacrificed reps and the "I did it!" feeling for proper form. This is how to really grow!

Can you elaborate on what you do for handbalancing?

I do like the CC stuff too. I was a bit gutted that I couldn't pass the requirements for the horizontal pullups first time but like you say if you do the reps slow and controlled then even the basic movements are a challenge.

I like the fact that doing the progression will iron out any weaknesses until you get to the final Master Step.

What I'm going for is to be able to do every set so I sort of look like a piston in a machine just pumping away to a very set rhythm. No rest/pause or going fast at the beginning and slowing down at the end. Just a sort of relentless cranking.

The book says think of yourself like a metronome which I also like.

So I stop when I can't keep the rhythm going any more and that's my last rep for the set.

Just my idea of what looks good and hopefully gives results.


At the moment with my handbalancing I'm working on basic stuff on the floor and parallettes (and rings .....)
1. A solid handstand
2. Handstand walking
3. A good clean planche
4. Straddle press to handstand
5. Pike press to handstand

Conditioning wise I'm doing
handstand holds and pushups off the wall
pseudo-planche pushups on floor
frog-stand pushups on paralettes
leg raises and v-ups concentrating on trying to get a really powerful abdominal compression.
reverse glute-ham raises (hug-a-twinkies)
Static holds
Lots of stretching so I have a completely flat pancake and forward pike.

I haven't really done much on the rings yet - just one session to sort of break myself in but I'll push it a bit more next year once I'm going good on the floor and the parallettes.

I had a hernia (same one as Rich Frankiln) back sometime last year and the surgery was this July which overall destroyed my abs and after the long layoff I'm also feeling pretty tight. I was only cleared to start training again back in September and I've kind of lost all the proprioception in my abs which makes even holding a handstand hard and I definitely can't get the planche yet. So although I could do this stuff before I feel like a beginner again. God knows how Franklin was able to have his surgery then go back to training and five months later beat Chuck Liddel! I think if I took a hit in the gut even now I'd be in agony.

Anyway once I get these skills back I'm going to shoot for:
Planche press to handstand
and then
Horizontal lever to handstand

I'm working on a one year time-frame for achieving it.

I'd also like to get a side lever (human flag) but right now I know it's too much for my abs to handle. Maybe going to try working on some progressions round about Feb next year.

My younger son is quite into it too and he is very light so we are starting to do some balancing together with him platforming off my hands and stuff.

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Bdog



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PostSubject: Re: Bones66 Training Log   Wed Dec 01, 2010 4:29 pm

Thanks. I actually did those two exercises before without knowing the names. I feel the tablemakers alot in my triceps also.
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Bones66



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PostSubject: Wednesday Training   Wed Dec 01, 2010 8:03 pm

Morning

No run today.

500 Hindu Squats straight 18:26'. Bit slow - Karl Gotch would not be that impressed - but no stops so chuffed.

Wall Walks up and down x 20

5 rounds of
10 Bridge Pushups
20 Sit-ups

200 Hindu Pushups anyhow reps. Started with 20s then down to 10s then 5s and 2s and 3s by the end. Going for full stretch and strong ab compression. Bloody murder.

300 KB swings/throws

Sweating like roast chicken. Living room floor a lake.


Evening

Rest
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csaba

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PostSubject: Re: Bones66 Training Log   Thu Dec 02, 2010 3:59 am

i see, thanks. right now i'm working on improving my handstand. my max hold is 30s, but still i have trouble getting into stable position with straight body, locked shoulders, etc. my goal is to be able to do controlled handstand pushups.

i see you do a lot of hindu squats. i have read a lot of conflicting information on whether or not they are good for your knees. what are your thoughts on this? thanks.
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PostSubject: Re: Bones66 Training Log   Fri Dec 03, 2010 1:39 am

I see you're doing the convict conditioning program. I've been using the progressions in parts of my workouts (mainly push ups). I generally start with the highest level progression that I can knock out a few reps on in perfect form and when I fail on form I take a 20-30 second break and then move to one step below that progression level and do those until I lose perfect form. Then another 20-30 second rest and continue on down the ladder until I've gone all the way down the progressions. When it gets to the really easy ones I take as small of a break as I possibly can so even things like the wall push ups will get to the point of failure of perfect form. It's been an intense burn for me!
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PostSubject: Re: Bones66 Training Log   Fri Dec 03, 2010 2:39 am

woah, i never thought of that. sounds killer.
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