Time to Bite the Bullet!

Todays Training

40 mins 5aside football

We lost...again lol.  But it was a quality game.  Ran about like a mad man for the full game
Knackered and sweaty with a feeling of satisfaction that I had worked hard

Todays Training


Snatch Balance
2x5*
1x5 - 30kg
3x5 - 40kg

Back Squat
1x5*
1x5 - 80kg
3x5 - 100kg
1x3 - 110kg 

Front Squat
3x8 - 60kg

BTN Jerk
1x3 - Bar
1x3 - 40kg
1x3 - 60kg
1x3 - 70kg
1x2 - 80kg
1 x 90kg (dodgy )
1 x 90kg Muuuuuuuuch better 

Front lever hold
4x15s

Iron Cross press superset with Flat bench
3x10

Not bad not bad!  Wanted a change from OH Squats today, snatch balance felt good actually.  I turned away from the mirror too because looking at yourself moving when lifting is not good for balance AT ALL   Didnt want to go any higher on these today, maybe next sesh.

Squats, After doing singles last week I realised I need to stop being a girl and lift more.  Just because they are hard doesnt mean I cant do them  110 for 3 felt ok.  Next session I want to try and have 4x5 at 110kg and be consistant with that from then on!!!

BTN Jerks, technique felt a little off on some lifts but ok overall.  I didnt move up weight until technique was good.  I wanted to finish on a good one so did a 2nd rep at 90 and left it at that.  When I can do 2 reps at 90 well,  I might try 92.5 

Stretched out my front lever another tiny bit.
Looking a bit like this now - (taken from www.beastskills.com)



Shoulder felt weak again so went light and supersetted with flat bench.

Moving out of my parents into a flat with a friend tomorrow WOOP WOOP 
My first food shop is gonna be a killer though 

Yesterdays Training


10 min warm up

Platform Deadlifts
1x5*
1x5 - 90kg
1x5 - 100kg
3x5 - 110kg

Rack Deadlifts (mid shin)
1x5*
1x5 - 120kg
1x5 - 140kg
3x3 - 150kg

Press
1x5*
1x5 - 40kg
1x5 - 50kg
4x5 - 55kg 

Snatch grip hold
3x20s  - bar

Front lever holds
4x15s

Iron Cross press superset with flat bench
3x5

Happy with the session.  Couldnt get on the rack when I first went in so skipped the OH Squats as my warm up and did a couple of sets of 20 rep squats with the bar and some dynamic stretching.

Platform deads felt strong today! 110 with good form was a breeze!  Might see how 120 feels next sesh.

Changed the pin setting on the rack deadlifts so was lifting from mid shin.  Was happy with my technique.  Next time I do those I might go for 155/160 for 3x3. 

My shoulders must have been really fresh from not doing the OH Squats as a warm up because I managed 4x5 strict presses at 55kg which is a definate improvement from the past couple of session! Might try 60kg for the fist set or 2 next time and see how that feels.

That's good stuff to be holding the front lever that far out for 15sec.
I wouldn't mind having a bash at that as my half-lever is pretty solid. Are you doing it on rings or a bar?

I'm also having a bash at trying for a 1-arm chin-up, can manage one assisted with 10kg which sounds pretty good but can see it will be hard to get from there to un-assisted.

Cheers Jedi 

I havent had access to rings to train it on them but would love to be able to do it fully stretched out on the rings!  Im hoping to do some gymnastics training over the summer now and will start working on the rings.  Do some holds and some slow 360's.  past front lever to inverted hang then pull back through and lower down to normal hang.  They are really good!

One arm chin is immensely hard.  The fact you can do it with 10kg assistance is very impressive!!  I cant do a controlled negative without assistance.  Havent trained them in ages but did enjoy the feel on the assisted chin machine!  Awesome bicep pump lol  I found parallel grip to be slightly more comfortable than underhand because when trying it on a free bar I usually stand side on.

WeeMuscle

I found parallel grip to be slightly more comfortable than underhand because when trying it on a free bar I usually stand side on.

Ah yes, I forgot to mention that, I am indeed using the parallel grip handle on the assisted machine. I have no doubt this makes 'em a tad easier. I would've thought you stood a very good chance of being able to do one, as your strength to weight ratio must be very good. I was hoping for 'the secret'
Sadly I think the secret is being very, very strong

Lol very true!  I think we must have very heavy legs 

Never been consistent with training a 1 armed chin unfortunately.  And I rarely even do weighted chins.  Been working on the front lever instead.

Managed to get into the gymnastics centre to train today 

Todays Training


10 mins warm up + stretch
10 mins handstand training
360 pulls on rings - http://www.youtube.com/watch?v=RwnlIPq_7A4&feature=channel_page
10 mins parallel bars swings to handstand
Front lever holds on bar

Rings work - 
muscle ups
support holds
cross press outs
back and front lever holds

10 mins mixed plyometrics for legs

10 mins parallel bar swinging variations, such as - http://www.youtube.com/watch?v=YS8ol0rx1m8&feature=channel_page

Rope climb, arms only.  About 30ft I reckon.  Slow decent arms only again.

Randomness - 
Parallete handstands
dragon flags
swings on rings
Wall handstands and 1 arm handstand holds

15 min stretch to finish.

Was in there for about 2 and a half hours.  Plenty of rest between some exercises, expected as its first session in months!

Knackered, sweating, panting and my hands are burning.  No blisters thank god.  But it certainly stopped me from doing more swings on rings

I want to focus more on handstand training, swings to handstand on pbars and just use rings for the front + back levers and some light cross work.

A couple of weeks of getting used to pbars and improving my handstand and ill hopefully be able to start doing some skill progressions and conditioning 

Todays Training


20 min warm up and stretch
20 mins mixed handstand work
15 mins parallel bar swing varaitions

Half lever to tuck planche work on the floor bars
core work - arch and dish holds
Swings and back somersault dismounts off rings

Trampoline work - 
handsprings
back flips
straight front somersaults

15 mins stretch

Didnt do anything too heavy today because I was aching big time from yesterday!! Didnt do as much as id liked but its only my second session.  I am still playing with exercises and seeing what I want to focus on then maybe think of some kind of session structure!
I think I want to get my self some high bar gloves and straps to practice giants (swings all the way round the high bar)

Legs tomorrow.  Maybe some low volume heavy pressing too....

were u a gymnast before?? because i don't think u can do this kind of training if u weren't? i have alot of gymnast friends and their bodies are carved ouuta stone i really wish i did gymnastics when i was young instead of judo.

Wouldnt ever call myself a gymnast, but i have done gymnastics before.  Definately wish I had done it as a kid!  Im about as flexible as rusty iron right now which doesnt help  When I was at uni and used to go once or twice a week.  But for the few years that I did it I just pissed about doing random stuff so never made any progress or learnt many skills.  My friends are on the british team so they have 2 sessions every day so gonna try and be consistant and train with them a few times a week.


Would love to learn a basic parallel bars and rings routine by the end of summer and learn giants on high bar 

I wont deny all my upperbody is aching big time, completely different to when I have had doms from weight training! A week or so and I should start to adjust to the volume....i hope 

wo wo wo are u saying that u started gymnastics at college?? because if so i'd do it right away i though u had to be a kid, if thats the case i'll go train with my friends they are on the national team and they are very hardworkers i'll ask if i can go iam a rower so iam somewhat flexible

lol yeah I didnt start until I was 19.  Its tough just doing the basics, handstands, rolls, rope climbs, swings, pull ups, dips, core etc but I love it!  And you can do basic progressions into harder exercises.

You'll probs have to ask the coach if you can come in or get your mates to because he will have to accept responsibility for you and if he already has a lot of gymnasts to look after he might not like it.  Im not allowed in all the time.  Check if the centre hold any adult classes as most do I think, then there will even be a coach to show you some stuff 

Todays Training


Squats
1x8*
1x6 - 60kg
1x5 - 80kg
5x5 - 100kg

Front squats
3x8 - 60kg

SLDL's
3x6 - 60kg

Decent enough session.  Happy to be doing my sets at 100kg again!  Got football tonight so didnt want to beast them too much lol!

More today training 


40 mins 5aside football!

This is getting easier 

Todays Training


20 mins warm up + stretch
20 mins mixed handstand work

tucked 360 pulls on rings
max strength front and back lever work 

20 mins mixed swings on bars
handsprings + backflips on trampoline

support holds and iron cross work on rings

Rings harness - 
Muscle ups
Handstands
planche/maletese

Handstand push ups

30 mins prehab and stretch

Still playing around with exercises.  Wasnt aching so did some strength work with my levers.  Front lever felt great, altered my technique slightly and managed to hold it fully stretched out for a few seconds 
Hands are still adjusting to the pain of swinging on pbars 

Todays Training


20 mins warm up + stretch
10 mins mixed handstand work

Floor - 
Rolls
handsprings
standing tuck back somersaults
jump landings off the vault

Pbars - 
swings in upper arm
back uprise
swings
swinging dip variations
half lever press to straddle lever

Rings - 
front lever holds
tucked lever pull ups
dips
support holds

15 mins stretch cool down

Other random bits of stuff too that I cant remember!  God im aching now, thats ok though cos my next session isnt till monday.  I prefered the structure today, working basic skills on each piece before some conditioning.  Got some gloves and wrist bands today so hopefully fit some high bar work on next week 

Gonna have to get some videos up soon too because I imagine a lot of people have no clue what im taking about lol 

Todays Training


20 mins warm up + stretch
15 mins handstand training

Floor
rolls
landings
handsprings

High Bar
Swings

Pbars
upper arm swings
Swings + dips
half lever press to straddle lever

Rings
front levers
back levers
harness training - 
handstands
maltese
dislocates
360's
backward roll to support

High Bar
swings

15 mins cool down and stretch

Handstands are feeling much better, both endurance and shape 
God the swings on high bar hurt my wrists, thats why i did some more later in the session, split it up to let my wrists recover a bit. 
Overall pretty chuffed with the session.  There was a few things i missed out but seen as though im training 3-4 more times in the gymnastics centre this week I didnt want to overdo it.

Todays Training


20 mins warm up and plyometric leg circuit
10 min stretch
15 min handstand training

High Bar
swings

Pbars
swings
muscle ups
swings in upper arm
cast

Rings
tucked lever pull ups
inverted hang
dips
ring harness - 
handstands
inverted cross
maltese
dilocates
back levers

High Bar
swings

20 mins stretch

wrists were wrecking again from the high bar, day off tomorrow so should give them chance to toughen up for thursdays session.  Looking realistic for me to make the full swing by end of next week, shape feels good!
Didnt enjoy pbar training today and did no floor training either.  Did a LOT on rings though.  It will depend on the day but i think i might scrap the idea of learning skills on pbar and just focus on ring strength and high bar! We'll see!

My abs are the worst at the minute, they get massively stressed in every position in this training.  Closely followed by arms and shoulders!  My body needs to adapt to this volume!!!

Todays Training


20 mins warm up and plyo leg circuit
10 mins stretch
15 mins handstand training

High Bar
Swings

Rings
front lever holds
front lever negatives
dips
Harness - 
backward rolls to support
handstands
planche/maltese

Basic conditioning
10 hypers
10 chins
20 dips

20 mins stretch

Well ill start off by saying.....I DID MY FIRST GIANT  (on the high bar where you swing all the way round)
Soooooo pleased.  Only did the one, but I now know what it feels like and can work on replicating and being consistent with the technique.
Everything else was average.  I am going to go over my book of exercises and pick some out to do tomorrow.

Oh I also had 40 mins 5aside football last night.  In the pouring down rain, was quite refreshing!