jaja Posted April 22, 2021 Author Posted April 22, 2021 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! 4
Kit_L Posted April 23, 2021 Posted April 23, 2021 Made my day, too! Teach her how to relax, as well; incalculable dividends there. 3
jaja Posted April 25, 2021 Author Posted April 25, 2021 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 1
jaja Posted April 27, 2021 Author Posted April 27, 2021 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 2
jaja Posted April 28, 2021 Author Posted April 28, 2021 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) 1
jaja Posted May 4, 2021 Author Posted May 4, 2021 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) 1
jaja Posted May 5, 2021 Author Posted May 5, 2021 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 1
jaja Posted May 7, 2021 Author Posted May 7, 2021 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) 1
jaja Posted May 11, 2021 Author Posted May 11, 2021 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! 2
jaja Posted May 11, 2021 Author Posted May 11, 2021 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 1
Pat (pogo69) Posted May 12, 2021 Posted May 12, 2021 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. 1
Pat (pogo69) Posted May 12, 2021 Posted May 12, 2021 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. 1
SwissDanny Posted May 12, 2021 Posted May 12, 2021 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. 2
jaja Posted May 12, 2021 Author Posted May 12, 2021 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! 1
jaja Posted May 12, 2021 Author Posted May 12, 2021 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. 2
jaja Posted May 12, 2021 Author Posted May 12, 2021 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) 1
Kit_L Posted May 12, 2021 Posted May 12, 2021 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. 2
jaja Posted May 13, 2021 Author Posted May 13, 2021 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! 😉
jaja Posted May 13, 2021 Author Posted May 13, 2021 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 3
Pat (pogo69) Posted May 13, 2021 Posted May 13, 2021 3 hours ago, jaja said: I did it, finally! There's still work to do, but the basic pattern is there! YAY! You will likely be astonished by how quickly progress will come, when you finally "get it".
jaja Posted May 17, 2021 Author Posted May 17, 2021 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) 1
jaja Posted May 19, 2021 Author Posted May 19, 2021 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 2
jaja Posted May 21, 2021 Author Posted May 21, 2021 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) 1
jaja Posted May 26, 2021 Author Posted May 26, 2021 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 2
jaja Posted May 27, 2021 Author Posted May 27, 2021 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) 1
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