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Shaping the body; adjusting the mind


jaja

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Little anectode from office life.

This morning a coworker was freaking out because of a asty headache originating from the neck (in Italy we refer to it as a “cervicale”). She had important stuff to do and no medicinal remedy available, so she was very worried. I made her sit down and guided her throught a standard neck extensors stretch, with C&R. Calssic stretch therapy work. She immediately felt better: the headache was gone! Then I teased her by revealing the existence of an amasing partner stretch. She was curious (and tense) enough to try it. So I performed the good old parter shoulder pushdown stretch. She felt amazing afterwards. Made my day!

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  • Warm-up
    • Face Pulls: 2x10
    • Push-ups: 2x10
  • Chin-ups: 5x4x7,69kg
  • Pike press (regressed): 5x5
  • Ring extensions: 3x5
  • Ring rows: 3x8
  • Triceps Pushdowns: 3x15

 

Spent the afternoon rock climbing, had a blast! My training is giving me some good fruits, especially in the mobility realm. Some of the stuff I pulled out today would have been extremely unlikely one year ago

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  • Warm-up
    • Bodyweight squats: 3x10
    • Heel elevated split squats: 3x6
  • Bodyweight Leg Circuit: 4x5
  • Side to side squats: 4x12
    • I still have issues fully activating my right glute. So here I focused really hard on that.
  • Jefferson curls: 4x10x20kg
  • Single leg calf raises: 3x10 (2 sec up, 4 sec down)
    • I increased the reps to 10 and focused a lot on tension. Really felt the exercise.
  • Tibialis raises: 3x30
    • 30 reps were too much at the start, but now I’m getting used. They’re still hard af, so I won’t increase reps for a while. Got a nice pump afterwards, but as always, the right leg lacked in activation compared to the left. At the end of the exercise (and during the last few reps) my legs were shaking. Felt it a bit in the quads, despite keeping my legs religiously straight.
  • T-Spine Rotational Stretch: 3x10
  • Wall quad stretch: 3 sets
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  • Warm-up
    • Face Pulls: 2x10
    • Push-ups: 2x10
  • Chin-ups: 4x5x7,69kg + 1x4x7,69kg
  • Pike press (regressed): 5x5
  • Ring extensions: 3x5
  • Ring rows: 3x10
  • Triceps Pushdowns: 3x15
  • Banded ankle distractions: 4x30
  • Ankle stretching: 4x5
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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  • Warm-up
    • Bodyweight squats: 3x10
    • Heel elevated split squats: 3x6
  • Bodyweight Leg Circuit: 4x5
  • Side to side squats: 4x12
  • Jefferson curls: 4x10x20kg
  • Single leg calf raises: 3x10 (2 sec up, 4 sec down)
  • Tibialis raises: 3x30
  • Banded ankle distractions: 4x30
  • Ankle stretching: 4x5
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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  • Warm-up
    • Face Pulls: 2x10
    • Push-ups: 2x10
  • Chin-ups: 3x5x7,69kg + 2x4x7,69kg
  • Pike press (regressed): 5x5
  • Ring extensions: 3x6
  • Ring rows: 3x10
  • Triceps Pushdowns: 3x15
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  • Warm-up
    • Bodyweight squats: 3x10
    • Heel elevated split squats: 3x6
  • Bodyweight Leg Circuit: 4x5
  • Side to side squats: 4x14
  • Jefferson curls: 4x10x20kg
  • Single leg calf raises: 3x10 (2 sec up, 4 sec down)
  • Tibialis raises: 3x30
  • Banded ankle distractions: 4x30
  • Ankle stretching: 4x5
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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I had an interesting weekend. Saturday I woke up at 4am to join a group of friends on a trip to “Val Susa”, a valley in the Piedmont region. We had a via ferrata planned. I already talked here about via ferrata, but basically it's a kind of alpine hiking trail, which requires a harness. The goal was to reach Saint Micheal's Abbey, a medieval abbey built on the top of a mountain. The same abbey that served as inspiration for the book “The Name of the Rose”. The girls weren't trained for the task, so it took us 5hrs to reach the top, but it was totally worth it! I'll post some pictures.

https://imgur.com/a/1O9n7h0

On Sunday I woke up early too and went rock climbing!

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  • Warm-up
    • Muscle Up Movement Practice: 3x60s
    • False grip hang: 3x15s
  • Test Muscle up: failed
  • Chin ups (narrow grip): 5x2x9,7kg
  • Pike press (scaled up): 5x3
  • Ring dips: 3x5x5,6kg
  • Face pulls: 2x12
  • T-Spine Rotational Stretch: 3x10
  • Wall quad stretch: 3 sets
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12 hours ago, jaja said:

We had a via ferrata planned ... The goal was to reach Saint Micheal's Abbey, a medieval abbey built on the top of a mountain. The same abbey that served as inspiration for the book “The Name of the Rose”.

https://imgur.com/a/1O9n7h0

Absolutely glorious!

With the restriction of international travel, our having recently bought a house, my partner still not finished her undergraduate degree, and myriad other "life circumstances", it may be some time before we're in a position to travel overseas.

But this is yet one more reason to bump Italy up the TODO list.

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6 hours ago, jaja said:

Test Muscle up: failed

Failed?  Or missed?

Failed is a very loaded word.  Certainly, it could merely mean that you tried, but did not succeed at performing a muscle up.  BUT, there is an implication that YOU failed, which is not (necessarily) the case.

This was a test.  So, the expectation should be only that you did what you set out to do - TRY a muscle up, to the best of your ability, using the skills and strength that you have been developing through training.  If you did that, you did not fail; you missed.

Just an idea.  But words matter, even when we're saying them to ourselves.

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Strict muscle up? Not trivial, and "having" X shoulder to rings strict dips and Y strict chest to bar pullups does not a muscle up make. The momentum into and during the transition and are in my view very difficult to learn without some sort of spotting assistance until it "clicks" and to help develop that last bit of strength.

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16 hours ago, Pat (pogo69) said:

But this is yet one more reason to bump Italy up the TODO list.

Please, let me know whenever you're ready to make the trip happen!

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16 hours ago, Pat (pogo69) said:

Just an idea.  But words matter, even when we're saying them to ourselves.

You're right. I have the tendency to be harsh on myself.

 

13 hours ago, SwissDanny said:

Strict muscle up? Not trivial, and "having" X shoulder to rings strict dips and Y strict chest to bar pullups does not a muscle up make. The momentum into and during the transition and are in my view very difficult to learn without some sort of spotting assistance until it "clicks" and to help develop that last bit of strength.

Yes, the purpose of this month's program is precisely that of drilling the correct pattern into my body.

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  • Warm-up
    • Heel elevated split squats: 3x8
    • Standing Terminal Knee Extensions: 3x10
  • Weighted heel elevated split squats: 4x5x16kg
  • Single leg deadlifts: 3x6x20kg
  • Side to side squats: 3x10x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x8x5kg
  • Banded ankle distractions: 3x35
  • Ankle stretching: 3x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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Your via ferrata installations are reason enough to come to Italy, IMHO! I have never done one personally but I absolutely would love to. And I would love to see that monastery; one of my favourite books, and films, too.

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21 hours ago, Kit_L said:

Your via ferrata installations are reason enough to come to Italy, IMHO! I have never done one personally but I absolutely would love to.

Sounds like something that can be arranged! 😉

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  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • False grip hang: 3x15s
  • Test Muscle up: 1 missed, 2 dirty
    • I did it, finally! There's still work to do, but the basic pattern is there!
  • Chin ups (narrow grip): 5x2x9,67kg
  • Pike press (scaled up): 5x4
  • Ring dips: 3x5x5,6kg
  • Face pulls: 2x12
  • T-Spine Rotational Stretch: 3x10
  • Wall quad stretch: 3 sets
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  • Warm-up
    • Heel elevated split squats: 3x8
    • Standing Terminal Knee Extensions: 3x10
  • Weighted heel elevated split squats: 4x6x16kg
  • Single leg deadlifts: 3x7x20kg
  • Side to side squats: 3x10x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x10x5,53kg
  • Banded ankle distractions: 3x35
  • Ankle stretching: 3x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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  • Warm-up
    • Muscle Up Movement Practice: 3x30s
      • These are surprisingly taxing for my triceps
    • False grip hang: 3x15s
  • Test Muscle up: 1 decent, 2 missed
    • I expected to complete all three attempts, but this wasn't the case. In the first one I nailed even the descent, but I completely missed the following ones. Frustrating.
  • Chin ups (narrow grip): 5x2x9,67kg
  • Pike press (scaled up): 5x5
  • Ring dips: 3x8x5,6kg
    • Gotta increase the weight here
  • Face pulls: 2x12
  • T-Spine Rotational Stretch: 3x10
  • Wall quad stretch: 3 sets
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  • Warm-up
    • Heel elevated split squats: 3x8
    • Standing Terminal Knee Extensions: 3x10
  • Weighted heel elevated split squats: 4x7x16kg
  • Single leg deadlifts: 3x7x20kg
  • Side to side squats: 3x10x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x10x6,03kg
  • Banded ankle distractions: 3x35
  • Ankle stretching: 3x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
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  • Warm-up
    • Muscle Up Movement Practice: 3x30s
    • False grip hang: 3x20s
  • Test Muscle up: 3 barely decent
  • Chin ups (narrow grip): 4x4x9,67kg + 1x3x9,67kg
  • Pike press (scaled up): 5x5
  • Ring dips: 3x5x9,67kg
  • Face pulls: 2x12
  • T-Spine Rotational Stretch: 3x10
  • Wall quad stretch: 3 sets
  • Like 2
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  • Warm-up
    • Heel elevated split squats: 3x8
    • Standing Terminal Knee Extensions: 3x10
  • Weighted heel elevated split squats: 4x8x16kg
  • Single leg deadlifts: 3x8x20kg
  • Side to side squats: 3x10x20kg
  • Tibialis raises: 3x20
  • Single leg calf raises: 3x10x6,03kg
  • Banded ankle distractions: 3x35
  • Ankle stretching: 3x6
  • Active tailor pose: 5x4 (15s contractions, 5s rest)
  • Like 1
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