No update in a while,
Work has been quite busy and Ive done a lot less sport.
For now I will focus more on Gymnastic basic strength training. I'm almost at my goal for this year's end for all the statics.
The goal is being able to do 60s in all the groups for the easiest variation of the static move. Actually not for all the moves, some I aim at harder variations.
I can do it, but it's not a regular performance.. so I will concentrate on being able to do that every single time
For the FBE (fundamental body exercises) I am continuing my way normally, actually the progress is quite good
I have to concentrate on keeping good form and doing things with the right pace for maximum improvement : slow excentric, fast concentric is usually what I go for.
mardi 22 novembre 2011
dimanche 16 octobre 2011
Insanity gear 2 2.0
Started gain month 2 of Insanity this morning.
Still the same weaknesses. So I decided when there is an arm or something involved I will do the basic pushup instead... maybe it will help me more like that in the long run. You can only build on sturdy foundations and mine regarding arm strength and power are not surdy at all.
Still the same weaknesses. So I decided when there is an arm or something involved I will do the basic pushup instead... maybe it will help me more like that in the long run. You can only build on sturdy foundations and mine regarding arm strength and power are not surdy at all.
jeudi 13 octobre 2011
GYM 2.0
Headstand pushups failed. after the 6th one... to much built up soreness from the change in level, I guess.
L-Pull-ups done, fairly hard have to work towards a more controlled way of doing it (helped a little with dynamic and elasticity to go full ROM).
Muscle ups training (I left it over in the explaination but I remembered it after.) Well Bad...
Tonight is the Hard statics again. I feel pretty fresh but gosh it's going to be painfull again...
L-Pull-ups done, fairly hard have to work towards a more controlled way of doing it (helped a little with dynamic and elasticity to go full ROM).
Muscle ups training (I left it over in the explaination but I remembered it after.) Well Bad...
Tonight is the Hard statics again. I feel pretty fresh but gosh it's going to be painfull again...
mercredi 12 octobre 2011
GYM 2.0 follow up
Didn''t do any HIIT training since monday. Planned to do one wednesday, but got hit in the foot so waiting for full recovery before doing anything violent involving feet moves.
I will resume Insanity second gear on monday so need to be sure I'm ready for that.
This painfull foot didn't'' however hinder my gym basic strength training (Maily upper body and core training at the moment).
Non static I did since last time : Pseudo planche ring push ups and Bulgarian ring rows.
Both are as expected a level higher and I'm far from the full ROM of those moves.
For pseudo-planche push ups (PPP) I go down all the way, but I can tell that my hands are not as close as the hips as it should be.
For the Bulgarian Rows I got a problem both for the height of the move and the wideness between my hands.
As a reminder Bulgarian rows are sort of an inverted wide arm push ups except that wide arm push up sort of make the ROM a little smaller when you train on the floor (ROM is still pretty good with rings though).
I also did the second day of static training:
1) warm up didn't do any jumping moves to avoid straining my foot any more, and concentrated on arms... I think that's actually a better preparation. Also did quite a lot of leg stretching.
2) I worked on the Straddle instead of the L-sit (I will alternate cause the moves even though different for the arms have a good synergy regarding abs and legs.. I can tell because of the burn in the thighs).
So 3 * 20 seconds too, and quite the same, first one was ok second hard, third I was really fighting to keep my legs from touching the ground.
3) Bar Handstand 60seconds. Felt a lot easier but have to notice that because I was playing with balance as well I fell 2 times and even though I got back up as quick as possible, it certainly reduced the strain on the shoulders. Another note, I'm not sure my shoulder are completly opened... maybe a little lack of flexibility
4) Tucked Back Lever 3 * 20 seconds. That was the first surprise of the training. And this was a bad surprise. It was insanly hard compared to the first time I did it.
Possible reasons :
- because I found it not so hard the first time, I was not mentally giving it my all.
- because I found it not so hard the first time, I tried to concentrate on a better form, making it harder.
- Maybe the first time was only an illusion and I'm actually weak.
I hope the second reason is the real one... at least it means I'm going towards progress.
5) Tucked Front Lever 3*20 seconds. That was the second surprise of the training.
This one was kind of good. I didn't find it quite as hard as the first time...
Possible reasons :
- I was afraid of the move and did not do it as well... I don't think because I checked my position while doing it, but still possible.
- I was aware of the part of my body that were taxed more and concentrate better on those.
What is sure is I do was more carefull with my shoulders and tried to lock the position as much as possible.
And second part the grip is still a very hard part of the move and the one for which I lack the most for now.
6) the reverse pseudo planche 3 * 20 seconds. This one is ok, didn't fight but felt the burn. It works mainly one triceps and core I would say for me.
7) Abs... as planned I jumped from 2 minutes to 3 minutes. I do 4 different exercises 45 seconds per exercise with 5 seconds break. I alternate static/slowmo with dynamic exercise (otherwise I think I wouldn't be able to do it) and I can tell that my abs burn for every single exercises... It burns way more than all the other insane abs or ab ripper ... I guess that the exercises will have to evolve over time, but I like this formula.
Momentary conclusion : I really like this cycle 2.0, because total training per exercise is much shorter I can pack more different things into one session. For now I can't do L-sit /Straddle and Pseudo-planche/reverse pseudo planche in the same session. But it's more a question of lack of strength than lack of time. As the cycle will continue I will be able to do more in one session and reduce the break between exercises (the inter exercises breaks are maybe a little long.. I don't count, I just wait till my arms feel ready to go on).
I plan to continue this cycle longer than 8 weeks. Mainly because the jump in difficulty is quite big and also because I want to be able to do all the exercises in one session without taking loooong breaks in between.
If everything goes right at the end of this cycle I will also "play" with planche and mana training. (I started those but I think my overall condition is not good enough).
Hopefully the next cycle will be 60 seconds reps for all exercises (another very big jump) plus a real start at practicing the planche and mana skill variations.... can't wait to be there, but I won't rush anything! the stronger the basics the better the potential progression.
Another comment... As next week I'll start over the second gear of Insanity, I think I will hit a wall in terms of fatigue... will certainly need to have more food and certainly some vitamins.
I will resume Insanity second gear on monday so need to be sure I'm ready for that.
This painfull foot didn't'' however hinder my gym basic strength training (Maily upper body and core training at the moment).
Non static I did since last time : Pseudo planche ring push ups and Bulgarian ring rows.
Both are as expected a level higher and I'm far from the full ROM of those moves.
For pseudo-planche push ups (PPP) I go down all the way, but I can tell that my hands are not as close as the hips as it should be.
For the Bulgarian Rows I got a problem both for the height of the move and the wideness between my hands.
As a reminder Bulgarian rows are sort of an inverted wide arm push ups except that wide arm push up sort of make the ROM a little smaller when you train on the floor (ROM is still pretty good with rings though).
I also did the second day of static training:
1) warm up didn't do any jumping moves to avoid straining my foot any more, and concentrated on arms... I think that's actually a better preparation. Also did quite a lot of leg stretching.
2) I worked on the Straddle instead of the L-sit (I will alternate cause the moves even though different for the arms have a good synergy regarding abs and legs.. I can tell because of the burn in the thighs).
So 3 * 20 seconds too, and quite the same, first one was ok second hard, third I was really fighting to keep my legs from touching the ground.
3) Bar Handstand 60seconds. Felt a lot easier but have to notice that because I was playing with balance as well I fell 2 times and even though I got back up as quick as possible, it certainly reduced the strain on the shoulders. Another note, I'm not sure my shoulder are completly opened... maybe a little lack of flexibility
4) Tucked Back Lever 3 * 20 seconds. That was the first surprise of the training. And this was a bad surprise. It was insanly hard compared to the first time I did it.
Possible reasons :
- because I found it not so hard the first time, I was not mentally giving it my all.
- because I found it not so hard the first time, I tried to concentrate on a better form, making it harder.
- Maybe the first time was only an illusion and I'm actually weak.
I hope the second reason is the real one... at least it means I'm going towards progress.
5) Tucked Front Lever 3*20 seconds. That was the second surprise of the training.
This one was kind of good. I didn't find it quite as hard as the first time...
Possible reasons :
- I was afraid of the move and did not do it as well... I don't think because I checked my position while doing it, but still possible.
- I was aware of the part of my body that were taxed more and concentrate better on those.
What is sure is I do was more carefull with my shoulders and tried to lock the position as much as possible.
And second part the grip is still a very hard part of the move and the one for which I lack the most for now.
6) the reverse pseudo planche 3 * 20 seconds. This one is ok, didn't fight but felt the burn. It works mainly one triceps and core I would say for me.
7) Abs... as planned I jumped from 2 minutes to 3 minutes. I do 4 different exercises 45 seconds per exercise with 5 seconds break. I alternate static/slowmo with dynamic exercise (otherwise I think I wouldn't be able to do it) and I can tell that my abs burn for every single exercises... It burns way more than all the other insane abs or ab ripper ... I guess that the exercises will have to evolve over time, but I like this formula.
Momentary conclusion : I really like this cycle 2.0, because total training per exercise is much shorter I can pack more different things into one session. For now I can't do L-sit /Straddle and Pseudo-planche/reverse pseudo planche in the same session. But it's more a question of lack of strength than lack of time. As the cycle will continue I will be able to do more in one session and reduce the break between exercises (the inter exercises breaks are maybe a little long.. I don't count, I just wait till my arms feel ready to go on).
I plan to continue this cycle longer than 8 weeks. Mainly because the jump in difficulty is quite big and also because I want to be able to do all the exercises in one session without taking loooong breaks in between.
If everything goes right at the end of this cycle I will also "play" with planche and mana training. (I started those but I think my overall condition is not good enough).
Hopefully the next cycle will be 60 seconds reps for all exercises (another very big jump) plus a real start at practicing the planche and mana skill variations.... can't wait to be there, but I won't rush anything! the stronger the basics the better the potential progression.
Another comment... As next week I'll start over the second gear of Insanity, I think I will hit a wall in terms of fatigue... will certainly need to have more food and certainly some vitamins.
lundi 10 octobre 2011
Insanitised and Gym 2.0
Didn't update in... 2weeks
a lot can happen in that time. I finished the insanity program I actually skipped 4 training in total 2 of them were "''recovery trainings" and I was bored. the 2 last ones ... I just didnt hve time to complete.
So now moving on.... I had one week off (almost no exercise) and this week is a slow week : Starting again slowly for HIIT. I did plyo cardio yesterday morning, nothing this morning (I''ll explain why in a shortwhile)
Nest week I'm starting over again the last 4 weeks of Insanity (might skip again the recovery and/or replace them by a stretching type of recovery).
I''m doing it at the same time as a friend who started Insanity a little bit after me. We think it might help us keep the motivation.
What else is new? Starting a new cycle for gymnastic basic strength training.
That makes it cycle 2.0 (remember I did half a cycle when I didn''t have bars so after that did cycle 1.5 from start).
What's new in this cycle... Well no new moves for static strength training, just change of time training.
- Tucked Back-Lever change 10 * 6 seconds ==> 3 * 20 seconds
- Tucked Front-Lever change 10 * 6 seconds ==> 3 * 20 seconds
- L-sits change well I did 10 * 6 seconds in cycle 1.0 but didn''t really train during cycle 1.5 because of the lack of time but now is 3 * 20 seconds
- Pseudo planche same as L-sits now 3 * 20 seconds.
- Wall HS only started at half the cycle 1.5 now doing 60 seconds
- Straddle and reverse pseudo planche should be the same 3 * 20 seconds
- Bended Middle Split Hold ( for mana) and tucked planche (for planche) are only in the "Try" part of the training for now.
The total time for one exercise is the same.... but the time for one rep is a LOT higher.. first I planned on going up to 12 seconds.. but the last max time try I did on Back and front levers where around 40 seconds (front being a little less than back) and I did 3* 20 seconds for L-sit and straddle once before my off week.
Now what is it worth for real? I tried yesterday evening and that's the reason I decided not to do any HIIT this morning.
1) warm up 2 minutes jumps for cardio then 2 minutes shoulder warm up
2) L-Sits 3 * 20 seconds. 1st was okay, 2nd was difficult, 3rd I started dropping the legs before the end but was able to manage not getting on the floor
3) Wall HS (well bar actually, but same idea) the last half was hard and the last 10 seconds were really really hard.
4) TBLever It''s been a long time since I didn't' feel my biceps and chest muscle fighting with back lever training. The first rep is alright, but it gets hard from the second rep.
5) TFLever. This one is really hard and I had to fully tuck (I was almost in flat back tucked front lever at the end of cycle 1.5) I hope it will get better over the 8 weeks of this cycle. The grapping the bar part was also incredibly hard this time, I think my foreamrs will have to improve a lot.
6) Pseudo planche... It's hard but not as hard as the front lever.
7) My 2 minutes abs plan. Burned as usual, but was better at doing it... should upgrade to 3 minutes.
Didn't' do the rest because my arms were already completly burned even though the total training session time was less, I actually did more than cycle 1.5 (I concentrated on levers and HS mainly, so I guess L-sit and pseudo planche is a bonus). I will try to do the rest of the exercises as my body adapts to this.
What about none static exercises?
- Pushups have to be upgraded from Rings bulgarian pushups to Rings pseudo planche pushups
- Rows from eleveted feet ring rows to bulgarian ring rows.
- HandStand pushups : Wall Headstand pushups, still need to train those will try to increase ROM over the cycle by adding books under the hands, for now have to make sure I can complete 3 * 3, I still have to do individual HesPushups to do the total of 9.
- Pull ups : from L-Chin ups to L-Pull ups
- Dips from normal dips to Russian dips.
- Inverted pulls... still need to work a lot on those as its a very hard one to get good ROM ( should try tucked or picked.
a lot can happen in that time. I finished the insanity program I actually skipped 4 training in total 2 of them were "''recovery trainings" and I was bored. the 2 last ones ... I just didnt hve time to complete.
So now moving on.... I had one week off (almost no exercise) and this week is a slow week : Starting again slowly for HIIT. I did plyo cardio yesterday morning, nothing this morning (I''ll explain why in a shortwhile)
Nest week I'm starting over again the last 4 weeks of Insanity (might skip again the recovery and/or replace them by a stretching type of recovery).
I''m doing it at the same time as a friend who started Insanity a little bit after me. We think it might help us keep the motivation.
What else is new? Starting a new cycle for gymnastic basic strength training.
That makes it cycle 2.0 (remember I did half a cycle when I didn''t have bars so after that did cycle 1.5 from start).
What's new in this cycle... Well no new moves for static strength training, just change of time training.
- Tucked Back-Lever change 10 * 6 seconds ==> 3 * 20 seconds
- Tucked Front-Lever change 10 * 6 seconds ==> 3 * 20 seconds
- L-sits change well I did 10 * 6 seconds in cycle 1.0 but didn''t really train during cycle 1.5 because of the lack of time but now is 3 * 20 seconds
- Pseudo planche same as L-sits now 3 * 20 seconds.
- Wall HS only started at half the cycle 1.5 now doing 60 seconds
- Straddle and reverse pseudo planche should be the same 3 * 20 seconds
- Bended Middle Split Hold ( for mana) and tucked planche (for planche) are only in the "Try" part of the training for now.
The total time for one exercise is the same.... but the time for one rep is a LOT higher.. first I planned on going up to 12 seconds.. but the last max time try I did on Back and front levers where around 40 seconds (front being a little less than back) and I did 3* 20 seconds for L-sit and straddle once before my off week.
Now what is it worth for real? I tried yesterday evening and that's the reason I decided not to do any HIIT this morning.
1) warm up 2 minutes jumps for cardio then 2 minutes shoulder warm up
2) L-Sits 3 * 20 seconds. 1st was okay, 2nd was difficult, 3rd I started dropping the legs before the end but was able to manage not getting on the floor
3) Wall HS (well bar actually, but same idea) the last half was hard and the last 10 seconds were really really hard.
4) TBLever It''s been a long time since I didn't' feel my biceps and chest muscle fighting with back lever training. The first rep is alright, but it gets hard from the second rep.
5) TFLever. This one is really hard and I had to fully tuck (I was almost in flat back tucked front lever at the end of cycle 1.5) I hope it will get better over the 8 weeks of this cycle. The grapping the bar part was also incredibly hard this time, I think my foreamrs will have to improve a lot.
6) Pseudo planche... It's hard but not as hard as the front lever.
7) My 2 minutes abs plan. Burned as usual, but was better at doing it... should upgrade to 3 minutes.
Didn't' do the rest because my arms were already completly burned even though the total training session time was less, I actually did more than cycle 1.5 (I concentrated on levers and HS mainly, so I guess L-sit and pseudo planche is a bonus). I will try to do the rest of the exercises as my body adapts to this.
What about none static exercises?
- Pushups have to be upgraded from Rings bulgarian pushups to Rings pseudo planche pushups
- Rows from eleveted feet ring rows to bulgarian ring rows.
- HandStand pushups : Wall Headstand pushups, still need to train those will try to increase ROM over the cycle by adding books under the hands, for now have to make sure I can complete 3 * 3, I still have to do individual HesPushups to do the total of 9.
- Pull ups : from L-Chin ups to L-Pull ups
- Dips from normal dips to Russian dips.
- Inverted pulls... still need to work a lot on those as its a very hard one to get good ROM ( should try tucked or picked.
jeudi 22 septembre 2011
Insanity D54
Finally didn't do Max Recovery,
I wanted to do the gym work first and got so caught in it I did a lot more than usual and burned myself a little too much for Max Recovery... And yes this is an excuse I just didn't really feel like doing it and that's all (even if it's true I was really tired after gym)
D54 Max Interval Circuit, is still demanding, especially at the end and with arm exercises. I don't feel super tired after though.
I wanted to do the gym work first and got so caught in it I did a lot more than usual and burned myself a little too much for Max Recovery... And yes this is an excuse I just didn't really feel like doing it and that's all (even if it's true I was really tired after gym)
D54 Max Interval Circuit, is still demanding, especially at the end and with arm exercises. I don't feel super tired after though.
mercredi 21 septembre 2011
Insanity catch up.
This week was kind of weird regarding training.
first D50 on monday : I didn't do the insanity in the morning, but I did it after work and it was quite good.
I even did the usual gym training.
Then tuesday morning I was able to do D51 without problem (not even 12 hours after the previous training)
during the evening the basic strength training went well, I even added some core training that wasn't planned.
Yesterday was D53 with Max Cardio Conditionning in the morning and Insane abs in the evening.
I tried hard to do the Insane abs as in the video. The moves are not hard, but doing everything in a row makes the abs burn. the planck part was still not completed perfectly (I still lack arm strength I guess, and not enough willpower too). after that my planning (changed this week) was to try Max time was the levers, then train L-sits, straddle sits, pseudo planche and pseudo reverse planche.
Results are quite surprising :
-Back lever I was able to stay about 30 seconds and I think I could have pushed a little more.
-Front lever I was able to stay about 20 seconds and I don't think I could have pushed.
I wasn't able to do any L-sits and didn't even try the Straddle sits, my arms were not burned and could have handle it I think, but my abs were totally burned (Insane abs before I tried to keep abs contracted at all/most time like he said).
Pseudo planche/reverse planche were absolutly no problem, I didn't even feel much of a burn. Next cycle I will go for the elevated feet version. Maybe I just didn't do them right... I wonder...
first D50 on monday : I didn't do the insanity in the morning, but I did it after work and it was quite good.
I even did the usual gym training.
Then tuesday morning I was able to do D51 without problem (not even 12 hours after the previous training)
during the evening the basic strength training went well, I even added some core training that wasn't planned.
Yesterday was D53 with Max Cardio Conditionning in the morning and Insane abs in the evening.
I tried hard to do the Insane abs as in the video. The moves are not hard, but doing everything in a row makes the abs burn. the planck part was still not completed perfectly (I still lack arm strength I guess, and not enough willpower too). after that my planning (changed this week) was to try Max time was the levers, then train L-sits, straddle sits, pseudo planche and pseudo reverse planche.
Results are quite surprising :
-Back lever I was able to stay about 30 seconds and I think I could have pushed a little more.
-Front lever I was able to stay about 20 seconds and I don't think I could have pushed.
I wasn't able to do any L-sits and didn't even try the Straddle sits, my arms were not burned and could have handle it I think, but my abs were totally burned (Insane abs before I tried to keep abs contracted at all/most time like he said).
Pseudo planche/reverse planche were absolutly no problem, I didn't even feel much of a burn. Next cycle I will go for the elevated feet version. Maybe I just didn't do them right... I wonder...
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