Jasper Roberts - Blog

Wednesday, November 30, 2011

2011-11-30 Hope

I hope that I haven't plateaued on HS PU. Just thinking out loud. I don't think I have but it's something that scares me...sort of like killer asteroids. Not likely to happen soon, but it will eventually.
Today I warmed up with 10 regular PU, 10 close PU, then did worksets of 10/8 one arm bookcase PU, and challenge set of 5 one arm desk PU. I did 2 sets of 50 bent flat calf raises, and then 10 flat leg raises lifting over the head and touching the floor (I need a name for these). Eventually I will get back to real leg raises on the bar but I like having one day where I don't need the bar (grip and pullups need it).
It's good to be back home. Time to get back to training.

Monday, November 21, 2011

2011-11-21 Benefits of Strength

I know I've said it a million times before, but I am still amazed at how increases in my strength have made a difference in my life. Yeah, maybe I've been a weak little girl my whole life. All I know is that I wish I would have done something like Convict Conditioning a long time ago. I spent 20 years of my life getting slammed onto mats in Aikido dojos and just assumed that life would be about learning how to deal with pain. Now, I feel like I always knew I "should have". Anybody reading this who trains in a martial art....I urge you to immediately begin strength conditioning. Your body will thank you.
Today I passed the progression standard for quarter HS PSP with two sets of 20. Plus I did 11 to warmup. For grip I did two sets of 50 second uneven hangs each hand. This was tough. For bridges I did two sets of 16 half bridges and then 8 wall holds. Feeling pretty good today.

Sunday, November 20, 2011

2011-11-20 Mindset

During uneven pullups today I found myself focusing on nothing really, other than moving forward. Not thinking about how many I had left, or what number I was on, or whether it was hard or easy, just staying in the moment and exerting effort. As a result, I increased my reps. In fact it's as if it was easier to do the uneven pullups than it was to warmup with regular pullups.Weird.
Today I warmed up with 6 regular pullups, then did two sets of 6 uneven pullups (each arm). These are where you do a one arm pullup while grabbing that your arm at the wrist with your free hand. Then I did 14/10 reps one arm 45 degree ring pulls. For squats I warmed up with 10 regular squats, than did 4 squatted pistols (perfect form), then 15/10 half-one leg squats. For neck work I did my standard wall work with 25 reps front, back, right, and left.

Wednesday, November 16, 2011

2011-11-16 Grip Secret

Although I'm still a big fan of Captains of Crush grippers, I'm also now a huge fan of hanging from stuff. Holding onto bars and towels and ropes. This is recommended by Paul Wade in Convict Conditioning II and I feel it right away. I had passed the progression standard for bar hanging with four sets for 60 seconds last weekend. Today I did two sets of  40 seconds (each side) uneven hangs. this is where one arm is gripping a towel folded over a pullup bar and the other hand is holding onto the bar itself. I realized today that it does so much more for grip than just squeezing a gripper. Look into it. It's like the difference between doing leg extensions and doing squats.
Today I did ten V-pushups, two sets of 15 quarter HS pushups, two sets of 7 half HS pushups. For bridges I did 15/13 half bridges and 7 wall holds. These felt very strong like I could have passed the standard on half bridges if I really wanted to. But I left some strength in the bank as Wade says.

Monday, November 14, 2011

2011-11-14 Clickety Clack, Back on Track

Today was Pullup and Squat day and I was pretty tired and not necessarily looking forward to it because PLP and SQT make for an extra effort sort of day. However I surprised myself by the levels I achieved, given that I've been out sick and restign for three weeks or so. I warmed up with 10 full pullups, then did two sets of five uneven pullups. Interesting that I ended up bending my body at the hip 90 degrees almost involuntarily during these one arm exercises. I've seen people do this on Youtube alot and suspect it has something to do with the tendons and muscles involved with one arm exercises. I finished the PLP set with a set of ten 45degree one arm ring pulls.
For squats I did a set of 15 half one-leg squats and then three squatted pistols each leg. Finished with neck work on the wall.

Sunday, November 13, 2011

2011-11-13 Just 'Cuz

I had two really good Convict Conditioning workouts. One yesterday and one today, and I'm blogging them both today just 'cuz I feel like doing it that way. Feeling lazy like that today.
I am definitely getting my appetite back- I went out and ate TWO bahn mis, then came home and ate a bowl of ice cream. Damn.
Today I worked PSP/LL. I did three sets of one-arm table pushups: 10/10/6 (perfect form), then three sets of double bent leg calf raises: 50/50/50, and finally 10 super slow flat leg raises, bringing the legs up over the head, lifting the hips in the air until the feet touch the floor. I need to add these to my spreadsheet. I threw in some very wide, very high pushups....can see myself doing the perfect regulation one-arm pushup one day. Maybe late next year.

Thursday, November 10, 2011

2011-11-10 The Joints

First time hitting pullups and squats seriously in my Convict Conditioning routine in several weeks. I feel strong, and in fact today I passed the progression standard for close pullups. However, when I went to do squatted pistols I fell to the floor. I feel the joints and believe that they've slackened up a bit. So I'm moving back to an appropriate CC step to gain the joint strength back.
Today I did two sets of 10 close pullups (progression standard), two sets of ten 45degree one-arm ring pulls, neck work on the wall, and for squats: 10 close squats to warmup then 10 Bulgarian squats each leg, and 10 half-one leg squats. Minor coughing fit after the workout, deciding to push past it as best I can.  Passing the close pullup standard has given me some psychological strength to both go back to horizontal pulls and jackknife pulls, and also to dive into the uneven pullups.

Wednesday, November 9, 2011

2011-11-09 In the Swing of Things

Last night I did some kettlebell swings and burpees and started coughing again, but not as bad as before. Strength training (convict conditioning) doesn't seem to be as bad, since I'm not getting the pulse rate as high. Today I warmed up with 10 full pushups, 10 close pullups, and 10 one-arm wall presses; and then did two sets of 10 one-arm bookcase presses. I did three sets of 40 bent leg calf raises, and finally two sets of 10 flat leg raises- going slowly and fully above the head and touching the floor. I felt like my pushups were strong.

Monday, November 7, 2011

2011-11-07 Back on my Regimen !

It's been almost three weeks where I couldn't do a single pushup without launching into a coughing fit. I'm still not 100% but good enough and ready to start the healing. I don't think I've lost muscular strength much, but I do seem to have lost a little in the tendons and joints, and in endurance.
It's going to be interesting seeing where I need to back up to in Convict Conditioning and begin again. This is life. Things happen. Injuries and illness happen. You simply return to training with presence of mind in whatever way you can.
Today I did three sets of HS holds: 50sec/50sec/38sec, then two sets of 10 V-pushups, I ran through several closes on each of the CoC grippers, and then did 20 Head bridges and 7 Wall holds. I'm coming back but taking it easy. I'm feeling the stress in my wrists a little bit. This weekend I'll push it like a madman!