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Winter in Alamut


@mu

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2 hours ago, Mad Hatter said:

Oh dear your kitten's a menace. :) 


My father told me once: "You get the pet you deserve". Still not sure how to take it :D

 

Meanwhile I started wondering  if I could possibly train parallettes and silks TOGETHER. And maybe throw the ball in.
The stick figure of my vision :lol: :

 

photo_2018-02-24_15-37-50.jpg.3d181910e3526b6cdb281aac4891effa.jpg

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12 hours ago, @mu said:


My father told me once: "You get the pet you deserve". Still not sure how to take it :D

 

Meanwhile I started wondering  if I could possibly train parallettes and silks TOGETHER. And maybe throw the ball in.
The stick figure of my vision :lol: :

 

photo_2018-02-24_15-37-50.jpg.3d181910e3526b6cdb281aac4891effa.jpg

 

Until you sneeze and invent a new form of art that requires help to get out of. :D

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Manarelle the Level 60 Amazon Assassin

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25 minutes ago, Manarelle said:

 

Until you sneeze and invent a new form of art that requires help to get out of. :D

 

But the good news is, you’ll already have bandages on hand. And I’m sure kitty will call emergency services for you. Because cats are super helpful that way. 

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2 hours ago, Manarelle said:

Until you sneeze and invent a new form of art that requires help to get out of. :D


Are you implying I have a kitten brain? :D Mhm it does sort of make sense in a way ^_^

 

2 hours ago, otterbyte said:

But the good news is, you’ll already have bandages on hand. And I’m sure kitty will call emergency services for you. Because cats are super helpful that way. 

 

In all likelihood, she will just play with the bandages :lol:

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Today was Goal 1 and 3.
 

Cat worked on her hang as well:

shideh-hang.jpg.9869333ae9b0eece4b893c854298b69f.jpg

 

Goal 1

 

Bent arm press linked tuck reps on parallettes x2+ set 1

3 reps!!!! On both sets!!! Yihaaa :D A bit shaky here and there, but hell, I'm so happy :D Here is the video:

 

 

 

Dead hang to inverted pike x3 from bars (no silks / wrapping to catcher Left / Right)

Managed one without foot help with right side wrapped.

 

1-arm hold progression LR

Tiny improvement on the R, L was not good, had to do 2 sets to cover my previous time

 

Bent arm pike press + hold on parallettes with ball

A tiny improvement as well, I tried to work with my feet in the back this time.

 

Dead hang long arms straddle up x2+ - LR

2-2 both sides, felt the hams though. Worked on my hips and back, but it's still not quite there.

 

Goal 3

 

I decided to try my parallettes + silks + ball idea. It qualifies as a puzzle after all. And it works :P

 

plt-silks-ball-01.jpg.39d11bc8bce5ef433d5377cd264ddf5d.jpg

 

It feels even safer than free parallettes because the silks are holding me, no way I can fall over. I couldn't play a lot unfortunately, ran out of time. But I will definitely have a go again!
Here is the video with setup and exit:
 

 

 

~~ Goals' sheets ~~

Goal 1: Push-Pull

Core – 12 sessions - 7/12

Bent arm press linked tuck reps on parallettes x2+ set 1

1. (1.5) 2 (1 / 1) 1 (1.5) 2

2. #ill (1 / 1) 1 2 2

3. 3

Dead hang to inverted pike x3 from bars (no silks / wrapping to catcher Left / Right)

1. [bent legs, foot help x2] 3 3 3
2. #ill 3 3 3

3. . [foot help x1] 3

Bent arm press linked tuck reps on parallettes x2+ set 2

1. 2.5 2 (1 / 1.5) 2
2. #ill 2 2 (1.5) 2

3. 3

Dead hang long arms straddle up x2+ - LR

1. [bent legs] 2L 2R 2L 2R 2L 3R
2. #ill #pulled_hams 2L (foot help x1) 2R (foot help x1) - 2L (foot help x2) 2R (foot help x1) 3. #pulled_hams 2L (foot help x1) 2R

3. #pulled_hams 2L 2R

Support A – 6 sessions - 4/6

1-arm hold progression LR

1. [from bar] 13s R 4s 10s L - 8s R 14s L
2. #ill 17s R 17s L

3. 19s R 11s 16s L

Bent arm pike press + hold on parallettes with ball

1. 10s - 17s
2. #ill 20s

3. 22s
 

Goal 3: Apparatus puzzle – 4 sessions

0. s-wrap → 3 entries tested – 1 okayish (from bar)

1. s-wrap → +1 entry tested: nope.
belay → 4 entries tested: 2 ok/okayish (hand-made knot, knee pull over)

2. #ill belay: practice of ok entries + floor test of another belay for knee/ankle hang

3. parallettes +silks + ball:  ok!

 

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I was also surprised it worked straight away, it usually doesn't! Now it has opened a whole can of worms little stick figures creeping into my brain :lol:
Off to bed, a few long days coming up.

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23 hours ago, @mu said:

I decided to try my parallettes + silks + ball idea. It qualifies as a puzzle after all. And it works :P

 

plt-silks-ball-01.jpg.39d11bc8bce5ef433d5377cd264ddf5d.jpg

 

This is amazing! Definitely blown away by your skill and cleverness. :)

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Ahahahah, that's awesome. And congrats on your links! 

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Just holding that ball with your foot seems like a good workout!  I’m super impressed with your linking of those push things too!  Naughty kitty though.  I can see what your dad means about getting the pet you deserve - I have worried in the past that it’s my fault my dog is highly strung...  Though he now seems to have grown out of that and is just super reactive to cars and very keen to play with other dogs, and I’m not taking responsibility for either of those two things!  His body clock does match my (lark) chronotype though, so early morning barking is my doing.

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15 hours ago, traaki said:

 

This is amazing! Definitely blown away by your skill and cleverness. :)

 

5 hours ago, raptron said:

Ahahahah, that's awesome. And congrats on your links! 

 

5 hours ago, LouCarJo said:

Just holding that ball with your foot seems like a good workout!  I’m super impressed with your linking of those push things too!  Naughty kitty though.  I can see what your dad means about getting the pet you deserve - I have worried in the past that it’s my fault my dog is highly strung...  Though he now seems to have grown out of that and is just super reactive to cars and very keen to play with other dogs, and I’m not taking responsibility for either of those two things!  His body clock does match my (lark) chronotype though, so early morning barking is my doing.

 

Thanks you guys!


Today was "rest" day but I had a wheelbarrow load of work coming up my lap, plus theatre full rehearsal in the evening (3 hours). And crazy commute. Tomorrow will be pretty much the same.  I'm not fan of those days, it feels like cardio :P

And... we have been invited to two weddings next week, and we don't have anything to wear that is really nice... I hate shopping for shopping with furor, especially for this type of occasion, but I have nothing pretty / a bit classy to wear, it's crazy.  My other half is the same... Not looking forward to rush our week-end looking for clothes...at all.


The tradition is also to offer gold coins to the newly wed, and this is, erm, quite expensive for 2 weddings in a single week!  Even for smaller coins, the price is quite high up because the Iranian Rial has gone downhill the past months.  I understand why people don't do "savings" that much here. They buy property / gold... At first I was like oh my god 22%  interest rate on no-risk savings accounts, wut wut. Inflation rate was between 10-15%. Not bad, considering. But now I'm not so sure with the current level of currency devaluation.

But anyway... the wedding party bits should still be fun :lol:
 

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We had the "guidance" review for theatre and they gave the authorization for performance. This is very good news, I suspect they may have asked for some changes though but I don't have all the details yet.

 

I couldn't train in the morning because of today's schedule, so I did it when I came back home, and man that was hard. Now I'm used to mornings, and geeee it felt so hard. I was tired, the brain busy with the day's little anxieties. I had a snack, not huge but more than what I have before training in the mornings, and it took a wee while to shake the "busy stomach" feeling.
The hardest part was the warmup really and then after 15mn or so, I got into it, and then tiredness came back again after an hour.

 

It did Goal 1 (Push/Pull) and Goal 5 (Sequencing) because I didn't feel like doing any improv (Goal 4), it was easier to do technique/rep based training. Will do Goal 4 during the week-end.

 

Not much too report, got my 3 reps on parallettes again in one set but not the other. Sling HSPUs are starting to feel better, my legs were a bit off, bending here and there but my upper body was more stable and I did not arch.
Work on sequencing was not great, but some days are just like that... I did work both left and right sides, although the routine is right-sided, just to make sure I'm not overdoing one side as I used to in my past aerial life.
And still feeling the hams, but things are improving.

 

Goal 1: Push-Pull

Core – 12 sessions - 8/12

Bent arm press linked tuck reps on parallettes x2+ set 1

1. (1.5) 2 (1 / 1) 1 (1.5) 2

2. #ill (1 / 1) 1 2 2

3. 3 3

Dead hang to inverted pike x3 from bars (no silks / wrapping to catcher Left / Right)

1. [bent legs, foot help x2] 3 3 3
2. #ill 3 3 3

3. . [foot help x1] 3 3

Bent arm press linked tuck reps on parallettes x2+ set 2

1. 2.5 2 (1 / 1.5) 2
2. #ill 2 2 (1.5) 2

3. 3 2

Dead hang long arms straddle up x2+ - LR

1. [bent legs] 2L 2R 2L 2R 2L 3R
2. #ill #pulled_hams 2L (foot help x1) 2R (foot help x1) - 2L (foot help x2) 2R (foot help x1) #pulled_hams 2L (foot help x1) 2R

3. #pulled_hams 2L 2R - 2L (foot help x1) 2R

 

Support B – 6 sessions - 4/6

Meat hook progression on silks x2 on each side

1. [floor, split silks, pull up to wrapped bent arms, tuck extension] 1R-1L 1L-1R
2. #ill 1R1L (tog) 1L1R (tog) - 1L1R (tog) 1R1L (tog)

3. 1R1L (tog) 1L1R (tog)

HSPUs in sling: 3+ reps working on good form

1. 3

2. #ill [wide arms, arching] 3 4

3. [no arching, wild legs] 4

 

Goal 5: Sequencing – 4+ sessions

1. twisty descent – sumo – open wrap – chest back bend; s-wrap rock and roll flow

2. double knee climb – 1-arm hold – hip lock - mobile – split hip lock – tourniquet + bar walk - berceau - sail

3. double knee climb to 1-arm hold LR – mixed grip bar-silks to hip lock LR

 

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Bending today after a general warmup / stretch. Still a bit of fear on 2-arms back drops, but working it. And still feeling the hams, so lower intensity variations on front bents.

My elbow stand has improved a lot and when I go into bridge (on the sofa), I don't crash into it anymore. Overall, back feels nicely chewy. I have a better sense of pushing into my lower versus upper back, the middle still eludes me quite a bit though.

I finished the session with ball drills (foot flex / leg straightening + arm/chest rolls). I got close to one hour session, and my training time for February is exactly 25 hours. Since October I increase from ~5+ hours per week to ~6+ hours. I'd like to get more consistently to 6h30 towards 7h but I need to re-arrange my schedule a little bit. I'm currently under-using week-ends while having to rush some mornings before work. Maybe a split push / pull over the week-end could work?
Something like:

1- stretching
2- push+pull - 1h max

3- rest
4- push+pull - 1h max

5- stretching
6 - push - heavy (1h30 to 2h)
7 - pull - heavy (1h30 to 2h)
 

 

Goal 2: Bend – 8 sessions – 6/8

Standing back drop to support 3 - 3 / 3 - 3 / 3 - 3

Elevated Jefferson curls 3 - 3 / [#pulled_hams low intensity] 3 - [#pulled_hams butterfly front bend] 3 / [#pulled_hams butterfly front bend / half bent sitting pike ] 3 - [#pulled_hams standing pike low intensity ] 3

Camel bend back drop 3 - 3 / 3 - 3 / 3 - 3

Pancake 3 - 3 / [#pulled_hams butterfly front bent] 3 - [#pulled_hams butterfly front bent] 3 / [#pulled_hams butterfly front bent] 3 - 3

Elbow stand to bridge on sofa back to front 3 - 3 / 3 - 3 / 3 - 3

Legs behind shoulder/neck 3 - 3 / [#pulled_hams bent knees to neck side] 3 - [#pulled_hams bent knees to neck side] 3 / [#pulled_hams bent knees to neck side] 3 - [#pulled_hams bent knees to neck side] 3

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13 minutes ago, Norgaard said:

gz with the authorization!!!

 

I still haven't got time yet to try some of your paralette skills, but ill try when I have the time, and shoot you a video of the (hopefully not to bad) attempt :D

 

cheers! And looking forward to it! 

If you like we could have a sort of "Cadavres Exquis" PvP play on this.

 

For instance, you do a parallette shape/movement (whatever you like, press or other things, it doesn't need to be crazy, and just one is enough). I try to do it to and also add to it. And then it is your turn and so on. Basically building a longer and longer sequence over time...if a shape is too hard to reproduce, a variation is allowed.

It's just an idea that popped up in my kitten's brain :D you don't have to follow on it, it might be fun though :lol:

 

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3 hours ago, @mu said:

 

cheers! And looking forward to it! 

If you like we could have a sort of "Cadavres Exquis" PvP play on this.

 

For instance, you do a parallette shape/movement (whatever you like, press or other things, it doesn't need to be crazy, and just one is enough). I try to do it to and also add to it. And then it is your turn and so on. Basically building a longer and longer sequence over time...if a shape is too hard to reproduce, a variation is allowed.

It's just an idea that popped up in my kitten's brain :D you don't have to follow on it, it might be fun though :lol:

 

That is a greaaat idea!!

 

I think of mid-back and upper back as being pretty similar ranges of motion. Most of the things that stretch and open upper back get into that mid-back area as well. I particularly like this stretch to get things open:

 

thoracic.png

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23 minutes ago, raptron said:

That is a greaaat idea!!

 

I think of mid-back and upper back as being pretty similar ranges of motion. Most of the things that stretch and open upper back get into that mid-back area as well. I particularly like this stretch to get things open:

 

thoracic.png


Mhm, that's interesting, I do this stretch at the end of my push/pull workouts but it mostly gets into my shoulders/lats. Wait you're right, the lats  ARE the middle back, aren't they?
I'm confused now. I can isolate those. But say in a bridge, if I work my back, from the lower to the upper back and vice-versa, at times, I can feel a curve coming that is neither upper not lower but in the middle proper. I have very little control over it, I can't really isolate that bit. Is that the lats or the lower part of the trapezius or the upper part of the lower back? or something else entirely? :unsure:

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1 hour ago, @mu said:


Mhm, that's interesting, I do this stretch at the end of my push/pull workouts but it mostly gets into my shoulders/lats. Wait you're right, the lats  ARE the middle back, aren't they?


I'm confused now. I can isolate those. But say in a bridge, if I work my back, from the lower to the upper back and vice-versa, at times, I can feel a curve coming that is neither upper not lower but in the middle proper. I have very little control over it, I can't really isolate that bit. Is that the lats or the lower part of the trapezius or the upper part of the lower back? or something else entirely? :unsure:

Hmmm! I mean, I definitely consider lats mid back. Maybe you are talking about lower traps? I personally also can't isolate my lower traps very well (they're between your scapula and your spine). Overhead mobility and lower lat training (the stretch above, pec stretches, wall angels, face the wall with your arms in a Y and try to just squeeze your scapula together to get them off the wall) could help what you are talking about. 

 

Also, if I am envisioning what you are talking about correctly, maybe something like low cobra-ish thoracic extension drills? REALLY making sure you are not using your low back only. 

 

@Mad Hatter  might have a different take on the middle back in a bridge topic! 

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6 hours ago, @mu said:

 

cheers! And looking forward to it! 

If you like we could have a sort of "Cadavres Exquis" PvP play on this.

 

For instance, you do a parallette shape/movement (whatever you like, press or other things, it doesn't need to be crazy, and just one is enough). I try to do it to and also add to it. And then it is your turn and so on. Basically building a longer and longer sequence over time...if a shape is too hard to reproduce, a variation is allowed.

It's just an idea that popped up in my kitten's brain :D you don't have to follow on it, it might be fun though :lol:

 

 

Im so ready for this. Im

not very good on the paralettes though :D do you start? :D

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ha haan thanks! I will get some cobra action in my next Goal 2 prep then and see how it feels.
 

So far I mostly used those for the upper back (the second one with the chest against the wall, like the first pic)

img-2756_orig.jpg.4c08e37aa96853f07d774b55a24d5512.jpg

 

and back twists in a sit.
But to be honest I'm not sure myself if it's the lats or the lower traps, I will try to feel that a bit better next session. Thanks :)

 

 

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7 minutes ago, Norgaard said:

 

Im so ready for this. Im

not very good on the paralettes though :D do you start? :D

 

 

ha ha yes! let's do it!  I would also suggest to focus on cooperative sequence building rather than trying to kill each other remotely :lol: I will get the start tomorrow then. Ha ha this is cool :D

 

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ok I will create the post. I have read the PvP rules. Is it ok with you if we set the end date to the end of this challenge (March 11)  and we allow other people to join in?

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