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 Jono's Training Log

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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Sun Jan 20, 2013 3:20 pm

January 20th

HeSPU (Shoulder Width)
1 rep - followed by 3 negatives. Then I started getting curious about what a full HSPU negative would feel like.

Full HSPU Negatives (Shoulder Width)
3 - I think I'm going to add these to my weekly routine whenever I can. I controlled the 1st negative pretty well. If I can do grease the groove with this or work up to 3x5 negatives, I think I could get a full HSPU within 2-3 months! Just got to be consistent.



Dips (GTG)
5 sets of 20 - I've moved up my GTG sets from 15 to 20, and it actually feels just as easy. Really liking this.
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monkey_business



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Join date : 2012-12-22
Location : NRW, Germany

PostSubject: Re: Jono's Training Log   Sun Jan 20, 2013 3:48 pm

Great, will also start HSPU negatives soon.

Like it!

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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Sun Jan 20, 2013 4:18 pm

monkey_business wrote:
Great, will also start HSPU negatives soon.

Like it!

Thanks man! I think it's best to move onto asap, provided you can control the negative. I don't think I'll be getting as much results if I stick to HeSPU negatives. More bang for my buck this way! Smile
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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Mon Jan 21, 2013 11:25 am

January 21st

Pull-ups (GTG)
10 sets of 12 - felt easy. Will move up to sets of 15 next week! Hard to believe I did 120 reps in total. Ages ago, that would have felt impossible. And if I'd done it, I would've burnt my CNS out for a month. Not any more though.

Straight Arm Frog Stands
6x10s


Last edited by Jono on Tue Jan 22, 2013 8:38 am; edited 1 time in total
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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Tue Jan 22, 2013 8:10 am

January 21st - Night time

L-sits - Floor
3x30s - I was meant to do 3x25s but I lost count on my first set, so I decided to stick with 30s. Felt slightly harder, but still ok. Judging by how 30s felt, 45s is possible. But 50s would be awesome. It felt slightly harder than usual last night for the first 25s, so maybe it was a bad day anyway.

January 22nd (to be done)

Push-ups (GTG)
5 sets of 30 - moved up from 25. Should be fairly easy sets. Was just being lazy and content with 25 for a while. But I'm not gonna lie, at around 25 I start feeling a slight burn. I need to be doing sets of 30 easy, hence GTG with sets of 30. All sets are to be done without pausing (all continuous), and chest to floor form.

Straight Arm Frog Stands
6x10s

L-sits - Floor
3x30s
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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Wed Jan 23, 2013 8:39 am

22nd January - Night Time

L-sits - Floor - GTG

34s, 30s, 33s - I was meant to do 3x30s, but I recorded my holds and timed them and they came out greater than 30. It's because I use the second hand on a clock, and make sure I start early and finish late in order to definitely get 30s.

Anyway the 34s, on a perceived % of my max, was about 70%, so my max hold test at the end of the week is looking promising.

Slight problem though: I'm going to my Uni's Gymnastics Club on Thursday. I haven't been since September. So it may affect my L-sit test on Friday depending on what I do. I don't plan to do much though.

I want to test my Human Flag on stall bars that they have, since it's been snowing pretty much daily the last week or so, meaning the park hasn't been an option. And also use the rings and bar. They have a bar which isn't bendy which is awesome and perfect for MUs. Will do some sets. I haven't done any MUs since January 8th (yes, I've been logging everything), but my pull-up power and endurance have gone up, so I might go for 10 strict MUs depending on how I feel.
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Jono



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Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Thu Jan 24, 2013 8:30 am

Ordered some gymnastic rings. Will mainly use them for dips and L-sit MUs since they'll be hanged from my pull-up bar which is quite low. Will take them to the park in summer though! Not wooden rings as they're too expensive of an investment for me imo. Got some cheap ones instead.

Will be interested in my strict ring MU max. I think it's an exercise worth pursuing 15+ strict reps in. Will also do weighted ring MUs!
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Jono



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Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Thu Jan 24, 2013 8:52 pm

January 24th

Uni Gymnastics

Rings - L-sits x 5s
They're so damn hard. I shake so much. 5s holds were my best, due to stability problems.

Rings - Muscle-up x 1

Rings - Back Lever x 3s
I'm pretty sure I can do it. I recorded it, and I'm slightly lower than horizontal, but I swear that's due to not knowing whether I was parallel or not, not due to a lack of strength; because the first time I was slightly too high, so next time I deliberately went lower, but then was too low -_-.

Rings - Straddled Front Lever x 2s
Barely held really. Lowered myself from inverted hang.

Strict Bar Muscle-ups x 5,6
Too tired to beat 10. I did 5 to show someone what muscle-ups are, then dropped off the bar (felt easy). Then the trainer said 10 mins left, so I didn't have time to rest properly and give myself chance to beat it.

Human Flag - Stall Bars x 7s
Probably my best hold. But my legs were at like 10 degrees higher than horizontal.

Human Flag - Traffic Light Sign (Vertical Bar) x 1s
I realised I'd been using the wrong grip with the upper arm for a while, but now that I've figured it out, I actually prefer vertical bars. I tried it in my pole in the back garden with the new grip and it felt so good. I just need to rest before I can actually (probably) hold it lol.
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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Fri Jan 25, 2013 2:27 pm

Yesterday's Videos

Human Flag Attempt



Back Lever + Straddle Front Lever Attempt (on Rings)



---

January 25th

HeSPUs (Shoulder Width)
2 reps - new record! Feel so much stronger at shoulder width now. The full HSPU negatives definitely helped here. Can't wait to progress even more!

---

Rings came today so I decided to try some weighted muscle-ups.

Ring Muscle-up
1 rep with 10kg - Quite happy, seeing as I've probably never done more than a total of 10 ring muscle-ups in my whole life (a few at gymnastics in september, a few at bar-barians event in mancheser, a few at gymnastics yesterday).

Anyways, I think I have 20kg 1 rep max in me. Will try next week. Supposed to be resting today.

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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Wed Jan 30, 2013 2:43 pm

Up to and including January 30th

Strict [slow] L-sit Ring Muscle-ups (narrow grip)
2,3,3,4 - focusing on no forward lean through transition. Pretty decent I think. Narrow grip is easier though. Next progression after that is Wide Grip (rings not brushing body at all). I'm going to try to get 3 sets of 5 high quality slow reps before moving on. Oh and 4 reps is technically a new record. I don't feel like trying for more reps though. Maintaining a false grip is KILLER and each rep feels stressful.

HeSPU (shoulder width) Against Wall
1 - was a bit tired so it felt harder than last time.
Full HSPU Negatives
3,3,3 - very tough. Who'd have thought 9 reps could be so intense? Need to do this 3x per week for progress. I'm going to try to make it a priority from now on. Can control the negative pretty nicely for 3 reps, hence sets of 3. WIll try to build up to more sets of 3 in the future.

L-sit Strict [slow] Russian Dips between 2 chairs
3,3,3 - pretty tough if you do them properly. None of that kipping and speeding through the movement.

All of the static holds
Back Lever Flat Tuck (with chin-up grip) - 3x10s
Back Lever Tuck (with chin-up grip) - 3x10s

Front Lever Flat Tuck - 3x10s
Front Lever Tuck - 3x10s

Tuck Planche - 3x5s
Advanced Frog Stand - 3x10s

Manna (very first progression lol) - 12x5s

Straddle L (very first progression again) - 4x15s

L-sit Rings - 3x10s
L-sit Floor - 2x15s


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Jono



Posts : 215
Join date : 2012-03-22
Age : 24
Location : United Kingdom

PostSubject: Re: Jono's Training Log   Fri Feb 01, 2013 2:59 pm

February 1st
New month, new start, new level of intensity. Also got a new camera, in case of any you noticed! Nothing special though. The cheapest 1080p HD camera there is (£48).

Park Session

Slow Bar Muscle-up [without Chest Touching Bar]



Cues for a good slow bar muscle-up:
1) Chest doesn't touch the bar
2) No forward lean

I got #1 sorted. Next up is #2. Although for a perfect no lean muscle-up, the strength required is exponentially more than what I did here. Months and months of specific work towards it is the likely requirement. A good example of what I mean would be this video: http://www.youtube.com/watch?v=2q8KMnWUsvg

---

10 Muscle-ups into 7 Pull-ups



First 9 reps were decent. Not perfect though, and I'm a perfectionist. 10th rep was shocking. I shouldn't be seen doing such reps! Razz Goal is 10 Muscle-ups into 10 Pull-ups. Pretty sure I could've done 10 pull-ups here, but I kinda gave up knowing that my 10th muscle-up was ugly. I would however prefer a wider grip for the pull-ups. The narrow grip due to the tree branch makes the reps feel harder.

---

HeSPU
1,1

Human Flag Straddled
3x3s - Did too many full HSPU negatives yesterday. My straight arm and shoulder strength was at a low-point.

Full Back Lever [with Pull-up Grip]
3-5s - my camera was blown over by the wind, so I'll never know if I was parallel or not. Will stick to chin-up grip for my training though.

Front Lever Straddled
3s - I can straddle all the way out on the park, so it makes it easier. At home I can't straddle much. At home I have a bent legged straddle with closer legs. Both should achieve the same effect though, provided they're both equally difficult for 3-5s.
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PostSubject: Re: Jono's Training Log   Sat Feb 02, 2013 4:31 pm

Great video man Smile I think your Muscle up form is Excellent!

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