[SymphonicDan] and the Checklist #2 [level 14]

[annyshay]

Rest up!

[Lilith]

In a qay iets nice that the gymnastics classes are full it's always good if more people do cool stuff like that! But I can imagine it makes it hard for you as many gymnastics things take a lot of space.

Oh and when will you make a video of your practice with cheerleaders? You help catch them and stuff like that right? It would be fun to see!

[KB Girl]

It's a shame the classes are so crowded! Maybe they'll open up another hour soon? 

[Mad Hatter]

Hope you'll be able to recover this weekend!

 

And I second Lilith - I also want to see cheerleading videos.

[annyshay]

Hope you'll be able to recover this weekend!

 

And I second Lilith - I also want to see cheerleading videos.

Thirded!

[lucky fire dragon]

I would say I'm sorry about the failed exam, but then if you do feel more confident now and will use the extra lessons for extra safety you are definitely making it a good thing, you go Dan

 

Fourth on waiting for videos

 

That circling round in bridge sounds super confusing lol makes me want to improve my bridge so that I can hold it long enough to try

Great job on resting when you need it, very proud of you on that (plus of course on all the awesome workouts before)

[Lara]

Sorry for the driving license. Better luck next time!

[SymphonicDan]

Oh and when will you make a video of your practice with cheerleaders? You help catch them and stuff like that right? It would be fun to see!

And I second Lilith - I also want to see cheerleading videos.

Thirded!

Fourth on waiting for videos

 

Haha, I'd never have guessed that video evidence of my cheerleading would be so much in demand! Basically I stand at the back where you can't see me and help throw and catch people. The best we do is the basket, where three of us throw someone - who has to stand up! - in the air as high as possible. Our roof is just about high enough... The girls sometimes video stuff but it's mainly the main stunt group where someone else is the backspot. I'm usually with other groups unless the main stunt group needs a substitute backspot. If I get a good video of me cheerleading then I'll share it

 

Sorry for the driving license. Better luck next time!

 

Hopefully next time it'll be mine!

 

It's a shame the classes are so crowded! Maybe they'll open up another hour soon? 

In a way iets nice that the gymnastics classes are full it's always good if more people do cool stuff like that! But I can imagine it makes it hard for you as many gymnastics things take a lot of space.

 

Yeah, there was times in the past where there was only 1-2 of us in the class. 8 is a good number. 22 is just frustrating unless you resign yourself to mainly watching (which is cool too, but I can just go on YouTube for that...) Someone actually got injured in the last class and both instructors were calling an ambulance for him, which basically left 21 unsupervised people, including a dance group who seem to have no fear at all. They say things to each other like:

 

"C'mon, just do a [complicated dangerous move]! Just throw your arms in the air like that but not like that and just go for it" and somehow it actually works for them  

 

But yes, they were thinking of moving to at least 2 adult classes. Probably they need about 4 because if they had multiple per week most of us would probably go to most of them!

[SymphonicDan]

Sunday: gymnastics rings workout:

1. support hold - 75 seconds PR attempt (record remains at 83 seconds), and 45 seconds + 5 seconds in second minute
2. muscle-ups - did 3 minutes back-2-kcab and got 11 overall. They were actually really smooth, which amazed me since I haven't done them for ages
3. jumps - 55 in 3 minutes for mini challenge
4. dips - 10 in a single set, straight after 75 second support hold and 3 minutes of muscle-ups! 10+1+1 in first minute; 6+2+1 in second minute
5. n/a
6. n/a

I think I'll manage a 90-second support hold later this challenge, and 15 or 17 ring dips is looking likely too.

[Lilith]

Nice job on the rings workout! So at the end, were you super tired? Just trying to gauge how hard doing all this stuff was for you! 

[SymphonicDan]

Nice job on the rings workout! So at the end, were you super tired? Just trying to gauge how hard doing all this stuff was for you! 

 

In some ways I'm tired:

• at the end of the dip and jump sets I'm breathing very heavily
• the support hold and dip sets were to failure
• my arms now feel weak, because they've done something strenuous
• as I go through the workout I feel less and less motivation to continue - I find it mentally tiring

In other ways I'm not:

• the muscle-ups aren't actually tiring despite being the most advanced thing
• an hour on, my legs feel fine for playing football (for example)
• an hour on, I feel like I could do another bodyweight workout, although my performance would probably be worse

Also I had quite a bit of sugary breakfast before going out - not sure how that affects things. I need to reduce my sugar intake a bit because it's currently higher than I'd like.

[Lilith]

It really shows that you still use quite some muscles for the dip, that you get out of breath by that! At the same time I don't find it strange you can play football later on especially because those muscles are not tired and I don't think you'd be too depleted cardio wise from a strength workout like this. Especially since it wasn't leg day. But those are great descriptions, thanks! You are my idol really to do the things you can.... Well lets say elements is a first step in gymnastics awesomeness ;D 

[Mad Hatter]

And he's superhuman. Being a youngling guy has its perks.

[Urgan]

And he's superhuman. Being a youngling guy has its perks.

 

This.

[SymphonicDan]

It really shows that you still use quite some muscles for the dip, that you get out of breath by that! At the same time I don't find it strange you can play football later on especially because those muscles are not tired and I don't think you'd be too depleted cardio wise from a strength workout like this. Especially since it wasn't leg day. But those are great descriptions, thanks! You are my idol really to do the things you can.... Well lets say elements is a first step in gymnastics awesomeness ;D 

 

You make a good point - I worked my arms to failure multiple times but did not jump my legs to failure. And yay, more people getting into gymnastics

 

And he's superhuman. Being a youngling guy has its perks.

 

Yep - I'm keenly aware that I should make the most of being as young as I am (25 years and 82 days) because it won't be getting any easier! The same would apply, of course, if I were 82 years and 25 days old. Even now, I think my recovery isn't quite as fast as it used to be

[Mad Hatter]

Do you not think it might be because you're doing both more and more difficult things now than when you started?

[SymphonicDan]

So this afternoon I did some other things: studied form for back squat.

 

I started doing heavy squats last year and progressed from 80kg (176#) to 102.5kg (226#) over a few months but then seriously plateaued. Last week I needed a grinding second attempt to lift 90kg (198#) so these will need more work.

 

Also for my challenge, one of the extra items was to research squat form. Here's a summary of what I've learned:

• my form is good (deep, solid back, staying tight for the entire motion, etc.)
• I'm doing high bar squats, when most people use low bar to lift heavier. High bar has its uses but I should experiment with low bar.
• going down and up in one fast motion is best for lifting heavy (although slow reps and paused sets have advantages from a training perspective)

 

It wasn't nearly enough to count as a full workout, but I did some push-up training/experimentation:

• CPR push-ups: sets of 5 and 6 - I think that's the first time I've managed more than one in a set, although I can't remember trying
• 1-armed straddle push-ups: did some playing around with 1-arm push-up variations, and while writing this post managed my first-ever one (left arm...) Only managed it the one time, and can only get part-way up with my right arm (odd, as usually my right side is strongest) but it appears that I'm close!

So for the challenge I currently have:

• 6 points for workouts
• 2 points for achieving things
• 1 point for other things

Which is a total of 9 (after 2 weeks) and my target is 45. Given that I have made progress on other things that will probably turn into achievement points later, I'm pleased with my progress so far

[raptron]

Definitely a solid week. Nice squat insights! Definitely try playing with low-bar if you'd like! If you are just concerned about pushing your maximum weight, it'll get you there, but if you don't like it, high bar squats are still going to challenge your body similarly.

[Urgan]

FWIW, I had to deload to relearn how to squat with low bar, but I definitely prefer it to high bar now. 

[Talvi]

Well done on your strong start for these past two weeks, and I'm sorry about the driving test.

 

At the beginning of this challenge, you say that you have only been interested in fitness for the last two years.  What was your starting fitness like?  I mean, you are pretty amazing now at gymnastics and the like.   You must have had a pretty fast paced two years!

[SymphonicDan]

Do you not think it might be because you're doing both more and more difficult things now than when you started?

 

Probably true, good point! Also maybe I don't clearly remember the times in the past when I was tired and recovering, because they weren't so interesting to remember and also when you're tired your brain doesn't bother so much with long-term memories.

 

Definitely a solid week. Nice squat insights! Definitely try playing with low-bar if you'd like! If you are just concerned about pushing your maximum weight, it'll get you there, but if you don't like it, high bar squats are still going to challenge your body similarly.

 

I'm doing these just as an experiment - I might go back to high bar if I decide that it's more beneficial or more interesting.

 

FWIW, I had to deload to relearn how to squat with low bar, but I definitely prefer it to high bar now. 

 

Thanks - I'll bear that in mind if I try this week and suddenly can't squat 80kg anymore

 

At the beginning of this challenge, you say that you have only been interested in fitness for the last two years.  What was your starting fitness like?  I mean, you are pretty amazing now at gymnastics and the like.   You must have had a pretty fast paced two years!

 

In terms of strength, my upper body was quite weak until 2 years ago. At the time I couldn't do proper pull-ups. Now I seek out advanced variations

 

My lower body was strong from high jump and assorted jumping. Probably my most ridiculous achievement was hurdling over a 1m55 bar in my driveway when I was 17. My explosive strength isn't that good anymore but my leg strength remains good.

 

In terms of technique, I was poor 2 years ago and that has increased significantly, but I'm still not great. After 2 years of gymnastics I still can't do any sort of flip properly (despite having the strength) and my progress on handstands etc. has been slow. On the other hand, I learned slacklining quite fast so my body is more receptive now to learning movements

[SymphonicDan]

Monday: gymnastics: first time back at the big gym for a while:

• ring forward roll: tried this on the proper rings today (without the crazy grips the Moroccans had) and managed it 4th and 5th times So achievement unlocked! The key is to start low and tense my shoulders as if I were doing a muscle-up the whole way. That way my shoulders don't drop down and my grip doesn't slip.
• back flips: tried these for the first time in 6 weeks in the foam pit, had no fear, and was pretty much landing them. Next step will be to try landing them in the foam pit on some crashmats stacked level with the ground - or higher! - and focus on landing them well. Then I can contemplate moving onto harder surfaces.
• front flips: meh
• front handsprings: meh
• roundoffs: I think I did a couple? I need to actually spend time practising these!
• cartwheels: tried the cues about twisting part-way that I was given on Wednesday and apparently today my RHS ones were good. I'll need to video them soon so I can judge, and work on getting my LHS improved.
• handstands: meh today

Overall, a good session!

 

Total points count this challenge is 6 (workouts) + 3 (goals) + 1 (other) = 10

[Lilith]

Yay for achievement unlocked! 

[Mr_Willes]

Probably true, good point! Also maybe I don't clearly remember the times in the past when I was tired and recovering, because they weren't so interesting to remember and also when you're tired your brain doesn't bother so much with long-term memories.

 

 

I'm doing these just as an experiment - I might go back to high bar if I decide that it's more beneficial or more interesting.

 

 

Thanks - I'll bear that in mind if I try this week and suddenly can't squat 80kg anymore

 

 

In terms of strength, my upper body was quite weak until 2 years ago. At the time I couldn't do proper pull-ups. Now I seek out advanced variations

 

My lower body was strong from high jump and assorted jumping. Probably my most ridiculous achievement was hurdling over a 1m55 bar in my driveway when I was 17. My explosive strength isn't that good anymore but my leg strength remains good.

 

In terms of technique, I was poor 2 years ago and that has increased significantly, but I'm still not great. After 2 years of gymnastics I still can't do any sort of flip properly (despite having the strength) and my progress on handstands etc. has been slow. On the other hand, I learned slacklining quite fast so my body is more receptive now to learning movements

 

thanx for all the usefull insights! Going strong on the challenge. but i have a feeling, you will keep on going, slow and steady progress!

[SymphonicDan]

Today is actually a rest day, where my main physical activity is procuring high-protein foods. I have lots of DOMS today from the ring forward rolls - it's an eccentric exercise so I guess I should've predicted the DOMS

 

On Thursday I have a mental day:

• 8 miles (13km) of cycling for a work trip I have in the city centre
• 5 hours of standing talking to people
• potential weightlifting session
• 2 miles (3km) more cycling to get to my office in the evening
• some late-night working
• about 1 hour of cycling on the exercise bike for a 24-hour charity race... at about 2am

So yes, that's a lot of cycling, some of it at maximum speed

 

We did the cycle race last year too, where I got super competitive against a few friends and rode 11.3 miles (18.1km) in 30 minutes to beat them. It's literally the most exhausting physical thing I've ever done and I couldn't stand up for a few minutes afterwards. People had to keep me cool by placing cold drinks cans on my forehead because seriously I wouldn't have made it otherwise.

 

I swore at the time that I wouldn't do it again, but apparently I've signed myself up for a night shift this year (rather than a convenient lunchtime cruise)... Probably I won't be beating my speed from last year but it means that our office will have decent numbers of people to cover the night slots!

 

I want to get to weightlifting sometime this week, and there are gymnastics options tomorrow, so not sure yet how I'm planning these...