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Max G
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« Reply #345 on: August 12, 2008, 05:23:20 PM » |
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thanks; i appreciate the feedback. I've been doing plenty of stretching as well, and a few days ago i seemed to pass what felt like a plateau (i don't even know if you can get them with stretching..?) When i'm nice and warm i'm able to break parallel with just bodyweight, but of course there's still work to be done.
i've seen portions of SS from the old site samples, but i haven't read it. I will definitely plan on picking up a copy (i think i'll also look into getting a copy of the weightlifting encyclopedia while i'm at it)
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Max G
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« Reply #346 on: August 13, 2008, 08:10:41 AM » |
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not much today; just more stretching and mobility work as always..i'm planning on going to new york to visit family from thursday through sunday, so i'll have to sneak in a 5 am session before our flight. I'll improvise a bit friday, but because of the way my schedule has been working, i won't miss any workouts. I just need to make sure i'm careful when it comes to what i eat.
Wednesday:
rest
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Max G
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« Reply #347 on: August 14, 2008, 02:40:59 PM » |
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well, i can now say that training 30 minutes after waking up from 5 hours of sleep without any food in my belly means some serious performance decreases..i forgot the time, but i only did one additional round, and it took me maybe a whole minute more than last time. Sooo a bit of a throwaway day, but at least i got some work in. On the bright side, i increased the size of the dumbbell handle again, and was feeling the effects from my grip being taxed more.
Thursday:
-7 rounds of..
5 kip pullups
10 one arm db swings (15lbs)
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Max G
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« Reply #348 on: August 15, 2008, 06:50:33 PM » |
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i was hoping to do some kind of circuit today with my uncle's dumbbells, though i ended up doing a hodge podge of things instead, as my wrists weren't feeling great, the dumbbells were adjustable and kept coming loose, and i was already tired from working on balance, precisions and footwork before. At the very least, my balance is improving greatly, and my control on jumps has gotten better. I'll be back sunday night, and looking forward to working hard monday.
Friday:
-Max's podge
-Tech work
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Max G
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« Reply #349 on: August 17, 2008, 09:29:54 AM » |
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yesterday diet wasn't as good as it has been; wedding parties do that to you-ate more than i would have liked, but i got enough protein..spent alot of time working on precisions, footwork, and accelerating quickly into jumps (kind of like what it would take to do the man power gap) earlier that day, won't do much today as i am traveling back to minnesota soon. I was about to start describing the technical stuff that i did, but i realize that there was just too much to describe, as i sought as many routes as possible with all sorts of different landings, footwork combinations, and takeoffs that my 10x10 space was filled to the brim with a variety of movement.
Saturday:
-Tech work
Sunday:
rest
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Max G
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« Reply #350 on: August 18, 2008, 04:01:35 PM » |
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better.
Monday:
-6 rounds of..
5 kip pull ups
10 db swings (15lbs)
2:37 (:15 faster)
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Max G
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« Reply #351 on: August 19, 2008, 04:11:12 PM » |
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sprints today; felt much better than i thought they would. Couldn't get to the Y though..
Tuesday:
-7x50 yd. alternating sprint/jog(5)/walk(2)
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« Last Edit: August 21, 2008, 06:12:02 PM by Max G »
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Max G
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« Reply #352 on: August 20, 2008, 03:50:10 PM » |
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did two circuits today.
Wednesday:
-6 rounds of..
5 kip pull ups (kips weren't great, so these were often closer to strict)
15 db swings (15lbs, added more thickness to handle again)
3:11
and after a 10 min break, an unintentional quad burner:
-3 rounds of..
15 ball slams (10lb ball)
8 alternating lunges (50lbs)
2:37
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Max G
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« Reply #353 on: August 21, 2008, 06:15:09 PM » |
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one circuit today..i think i'm going to add some pushups and maybe jumping to up the intensity. I didn't take any breaks, but i only cut 6 seconds off my time; yesterday's session probably had a bit of an impact.
Wednesday:
-6 rounds of..
5 kip pull ups
15 one arm db swings (15lbs)
3:05 (:06 faster)
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Max G
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« Reply #354 on: August 22, 2008, 09:58:35 PM » |
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good day today! after my sprints i went in for some compound lifts, and after checking form and depth, i went ahead with back squats for the first time since the winter. Everything was solid, and the stretching and mobility work has really paid off; i'll keep doing more, of course, but today i managed a depth plenty past parallel, while maintaining a pretty upright back. I didn't do anything besides the squats, as i lost focus and let the bar roll a little on one rep, and the weight pressed on my bent wrist..i quickly corrected it, and there were no further problems, but i felt a very slight something when i began warming up for dips, so i decided to just leave things be.
Friday:
-7x50 yd. alternating sprint/jog(5)/walk(2)
-5x5 back squat
loads: 45-95-115-135-185
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Max G
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« Reply #355 on: August 23, 2008, 07:43:03 PM » |
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so today was a rest day, though i have a couple things of note: first, while i was at the state fair today (and managed to avoid filling myself with all the yummy fried foods such as chocolate covered crispy bacon on a stick) i tried the marine corps' pull up test, and was very surprised to see that my modest circuits containing kipping pull ups have gotten my strict pull up numbers back to, or just shy of where they were in the winter. That definitely seals the deal in my mind for kipping pull ups benefiting both strict and otherwise.
the second thing was the original reason for being at the fair: my school's marching band was performing, and i was sweating something fierce through that march..playing an instrument while controlling every slight movement in your body is no small feat, so i'm mentioning it as a little exercise today.
after my progress yesterday and today, i'm definitely going to change up my goals that i posted in my blog.
Saturday:
Marching
16 pull up test (i was told i did 17 but i think the guy miscounted)
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Chris Salvato
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« Reply #356 on: August 23, 2008, 07:56:37 PM » |
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so today was a rest day, though i have a couple things of note: first, while i was at the state fair today (and managed to avoid filling myself with all the yummy fried foods such as chocolate covered crispy bacon on a stick) i tried the marine corps' pull up test, and was very surprised to see that my modest circuits containing kipping pull ups have gotten my strict pull up numbers back to, or just shy of where they were in the winter. That definitely seals the deal in my mind for kipping pull ups benefiting both strict and otherwise.
*scratches another name off the infinitely long list of people to convert to kipping pullups* |
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Max G
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« Reply #357 on: August 25, 2008, 12:36:07 PM » |
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chris: i was always big on having strict form pull ups, but i'm glad to see that the claims can be backed up by personal experience now.
Sunday:
Rest
Changed up the circuit today; was intense metabolically while not being crazy on my muscular endurance; mountain climbers and burpees can be some sticky wickets!
Monday:
-3 rounds of...
20 mountain climbers
5 kip pull ups
5 burpees (started out getting pretty high, but ended up doing large hops by the finish)
2:40
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Max G
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« Reply #358 on: August 26, 2008, 12:30:38 PM » |
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i'm now going to use the next two weeks to transition from 4 days of sprinting and metabolic circuits to 2 strength and 2 metabolic circuit days, before eventually going to 3 and 1, when i will begin slowly consuming more calories. Today was a strength day, though squatting was far more difficult than it should have been; i went on a small bike trip yesterday which took a little out of my legs, and then had to bike to the Y, which is 40 minutes there and back on my piece of junk. (hopefully i'll be getting a decent road bike soon).
Tuesday:
-5x5 back squat
loads: 95-115-135-155-175
-5x5 db rows
loads: 100-110-110-120-120
-5x5 dips
-2x15 face pulls (8 plates)
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Chris Salvato
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« Reply #359 on: August 26, 2008, 12:39:12 PM » |
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is your strength routine the SS model or are you doing your own program?
If you want to do SS, then your current modality is a bit off.
Just wondering if this is something we need to correct or if you are doing something different.
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