Yetzirah
01-29-2010, 12:22 AM
Been working through it at a cautious pace to make sure i get everything working well. Ive been using rings and a staff slipped between them for the horizontal pullups so the stability factor makes it a bit harder. Been at it for about 3 weeks or so.
12 weaving pushups
12 dive bombers
then 4 more sets of the same but at 10/10-- time in between gets a bit longer due to fatigue. Still working out the form part-- not too bad, but getting there.
4 sets of 10 wide grip hor. pullups with resistance bands-- explosive
4 sets of in 10 close hor. pullups w/ resistance-- explosive
(trying to up the reps for these-- the stability factor with the rings tend to make it alot harder on the forearms-- not to mention i try to do at least 2 3rds of the pushups on knuckles. Using the res. bands to hopefully up the reps to 15, then onward.
the bridge and curl exersize is kind of wierd via the rings, even with the staff slid between them. I can do them but not sure if my form is right due to the movement/swinging of the bar and feel like its too easy to cheat via the legs-- so I switched to doing one of the bicep variations with the rings(saw it on a USA video )
4 sets of 6 reps---(rings suspended from chinup bar, height of the rings to my body is a bit over the abdomen, maybe somewhat higher)
hammer press, I have the rings adjusted slightly above the knee, 4-5 inches higher. Once again, with the bo staff slipped between them. Want to lower the R.O.M eventually, and my stance isn't completely out as pictured-- have to increase that with time.
4 sets of 6. Still need to make this lower as well.
one arm bicep curls with resistance bands at 46 lbs-- 3 sets 20 for each
arm
I conclude that with forearm work with a bokken-- 6 sets of 10 explosive(each set is in one diff angle) then i repeat-- so 120 reps of that.
* I also do the ES conditioning and stance work from the flexibility and strength book-- Getting close to having the strength for Extended length conditioning. Everything but the stances. I need to deepen them over next few weeks-- For conditioning, im at 100 for each exersize. What a great routine!
Peace and much gratitude, Paul.. for the excellent methods!
12 weaving pushups
12 dive bombers
then 4 more sets of the same but at 10/10-- time in between gets a bit longer due to fatigue. Still working out the form part-- not too bad, but getting there.
4 sets of 10 wide grip hor. pullups with resistance bands-- explosive
4 sets of in 10 close hor. pullups w/ resistance-- explosive
(trying to up the reps for these-- the stability factor with the rings tend to make it alot harder on the forearms-- not to mention i try to do at least 2 3rds of the pushups on knuckles. Using the res. bands to hopefully up the reps to 15, then onward.
the bridge and curl exersize is kind of wierd via the rings, even with the staff slid between them. I can do them but not sure if my form is right due to the movement/swinging of the bar and feel like its too easy to cheat via the legs-- so I switched to doing one of the bicep variations with the rings(saw it on a USA video )
4 sets of 6 reps---(rings suspended from chinup bar, height of the rings to my body is a bit over the abdomen, maybe somewhat higher)
hammer press, I have the rings adjusted slightly above the knee, 4-5 inches higher. Once again, with the bo staff slipped between them. Want to lower the R.O.M eventually, and my stance isn't completely out as pictured-- have to increase that with time.
4 sets of 6. Still need to make this lower as well.
one arm bicep curls with resistance bands at 46 lbs-- 3 sets 20 for each
arm
I conclude that with forearm work with a bokken-- 6 sets of 10 explosive(each set is in one diff angle) then i repeat-- so 120 reps of that.
* I also do the ES conditioning and stance work from the flexibility and strength book-- Getting close to having the strength for Extended length conditioning. Everything but the stances. I need to deepen them over next few weeks-- For conditioning, im at 100 for each exersize. What a great routine!
Peace and much gratitude, Paul.. for the excellent methods!