Training Archives
April 15th, 2006
Physical Therapy is long over, and my wrists are feeling great. I'm still stretching them and working the supplemental exercises that the therapist recommended, but I've gotten back into the skills that use to hurt.
In the weight room, it's been a "Power to the People" workout (low sets and reps, cycling up the weight to new PRs) on M,W,F, that I've modified slightly by adding several more compound exercises to Pavel's recommended workout (as well as replacing the side press).
I'm in a different facility than the December training pics, one which doesn't have a good chin-up bar, but does have two great climbing ropes, so I've started training directly for the one arm rope climb. I figured a great way to do this was to start attaching weight to myself on the normal rope climbs! I managed 40 additional pounds this past Monday and I'll be shooting for 45 lbs this coming Monday (picture to come). During each workout, it's one weighted climb to the top, then one un-weighted climb to the top to work on climbing technique and full reach. Coming down on the weighted climb feels especially good - like several weighted one arm negatives in a row - and I can control things much better than I first would've figured. All this is pretty hard on the elbows though and I've found I can only work it once a week or my elbows start screaming. It's normal chin-ups or pull-ups on other training days to work the vertical pulling motion.
On the off days, I've been snatching kettlebells to get the heart pumping and blood flowing. I haven't found this to interfere with the weights at all. Although if I am feeling particularly gassed on an off day, or haven't gotten the best sleep, then I'll skip the kettlebells and just stretch.
I've finally opened up an Excel chart to better track my workouts (far superior to just my old training notebook). This also helps tremendously in planning and integrating the bodyweight skills into training, something I felt was difficult before I had it laid out in this chart. I'm focusing on the iron cross, planche, and one arm handstand, as well as the standing ab wheel for ab work (close to full standing roll-out).
The iron cross and planche I've been working for a couple sets of near-maximal efforts on the nights after my weight lifting, a system which seems to mesh real well and give my body the next day to fully recover if need be. The iron cross work has been negatives and pullouts with the bands, while the planche work has been several straddle planches with a couple minutes rest inbetween each one. Both leave me feeling worked, but not exhausted.
I've found that really leaning forward to help tremendously for the straddle planche. Check my hands are right below my waist.
I also tried for a short while to start weighting down my advanced tuck with ankle weights. With adjustable ankle weights, it's possible to go from 1/2 lb to 10 lbs in 1/2 lb increments. While this does add some measurability to progress that I generally like in bodyweight exercises, I was only moderately impressed with this method. I always felt the advanced tuck to be the most awkward of the planche positions - as you have to flex your back while keeping your legs in - so weighting down the position didn't make things better. If you're moving from the advanced tuck to the straddle, then you may like this exercise, but trying to add weight until you can hold a full planche (what was recommended to me) didn't feel half as comfortable as the simple straddle planche.
Check out the dumbbells for handles as well. A bit more comfortable than my fatter parallettes and a definite wrist saver as opposed to practicing with flexed wrists all the time. The dumbbells are a pair of old school Yorks, which look sweet as well.
The one arm handstand has been for low repetitions whenever I get the chance, a "grease the groove" approach of as much quality work as possible, while staying as fresh as possible. Things I've read over the years regarding the one arm handstand are really clicking together as well, and I'm finally starting to understand how to balance - much better than last summer. My handstand looks a bit different now as well due to these new findings (picture to come).
Add on top of all this, gripper training on the non-deadlift days (looking to close the #3 this year), as well as a healthy amount of sledge hammer levering, which for everything I do, gets the most looks and comments in the gym. Plate pinching is on hold as my current facility is a stickler about getting chalk everywhere.
That's about it for training. Things are progressing nicely and I'm feeling a lot more organized than I was in the past. Living in a gym for 12 hours everyday doesn't hurt either :D
December 31st, 2005
I've been heading to a physical therapist for the past couple weeks to finally get rid of this nagging pain in my right wrist - A possible muscular imbalance/strain brought on by my last job with a moving company. After ultrasound, massage, and anti-inflammatories, things are definitely feeling much better. I've decided to cut back heavy training for several skills - the handstand, the planche, rafter chins, and even the cross on rings - all to give my wrist the best chance to recover.
But all is not lost, injuries happen, you just have to make the most of things. I decided to use this time to put some more weight on my frame and start up on the classic 20-rep squat program. (one set of 20 reps in the squat, plus several compound exercises at higher repetitions (10-15)). I wanted to see how an additional 10 lbs on my body would feel and affect my strength. So far I've put on 5lbs and I'm looking to close in on 170 lbs (77.1 kgs) in the coming weeks. The lower weight and higher repetitions for the exercises are also a bit better on my wrist at this point in time.
You might be saying to yourself, "What?!?! A bodyweight enthusiast focusing on weights, and wanting to get heavier???"
First, I've always mixed bodyweight exercises and weights in my training. Nothing new in that. Second, there's nothing wrong in bulking up, just make sure that extra weight is doing something. Third, don't be afraid to mix things up in your training routine. Change can be good.
So anyways, alongside the 20-rep squats, I've been focusing again on the one arm chin. I figured it best to stay fresh with that skill, especially as my weight is going up. I've been working one arm negatives with lockoffs with 10 lbs for single repetitions, as well as some training sessions with towels and assisting fingers. I've now managed a one arm chin up on a towel.
t This is exciting, as I see it as the first step to one arm rope climbing. And the grip strength can only help with the regular one arm chin ups.
In lieu of rafter chins, I've been working plate pinching again. This is a great exercise where you take two plates and place them smooth side out, then pinch them between your fingers and lift. I managed to break two 35 lbs plates off the ground in this manner once, but wasn't able to duplicate it the day I took these photos. So here's an easy lift of two 25 lb plates sandwiched together to give you an example.
For the iron cross, I'll be damned if I'm giving up all training for it simply because of my wrist, so I've been working cross negatives and cross pulls with the cable machines. The motion looks the same as a lower down into cross on rings, but my feet are on the ground and the cable machines allow me to use less weight. Feels fine for my wrist and keeps the iron cross in my training routine.
At the end of the year, it's time to look back and see what's been done and what needs to be done. The biggest thing this year for me was a one arm chin up and a solid straddle planche. For 2006, I'm looking for a full solid planche, more time for my one arm handstand, and an iron cross at a minimum. 2005 had its ups and downs; There were new and improved skills as well as injury and set-backs, but as they say, tomorrow's another year. Good luck to everyone.