So here is an update for the last few days of training.
Sunday marked the start of a new training block, and I started it off with gymnastics. I’m working on a strict muscle-up and at the same time trying to figure out how to time my kip properly to better assist kipping muscle-ups. Right now, even my ring dips are strict because the kip is not helping me at all. It’s a timing thing.
I also worked on handstand push-ups, which are coming along a lot better. I still can’t push up out of the bottom without a kip, but the strict reps will come. Afterwards, I worked on butterfly pull-ups which I now plan to incorporate into my WODs, as well as chest-to-bar pull-ups. At the end of the workout, I tried a 40-lb. weighted pull-up and almost got it—just couldn’t quite squeeze out the last couple of inches. I’ll definitely be trying this again when I’m fresh! It would have a 10-lb. PR!
Monday was a heavy high-bar back squat, and I hit 220 lb., which was a PR. It’s hard to wrap my head around the difference between a high-bar and low-bar squat, but I have to accept that the numbers are going to be different because the movement is not the same. Next was 1 set of 5 heavy deadlifts. I worked up to 270 lb., but I only managed 2 reps. It was disappointing, but that’s all I had on that day. I finished with kipping toes-to-bar, and I’m happy that these are feeling a lot easier with practice. Ideally, I would always want to kip these in a WOD to save a lot of time.
Tuesday I started the day with a 1RM push press. My previous record is 131 lb. Today I barely managed 115! I had nothing, and instead of getting frustrated I just carried on. Strict ring dips were next, and I managed to do 5, 4, 5, 3 followed by bar dips in 2 sets of 8. Next, I did triceps extensions, 2 x 18 reps, using the rope at the cable station, and 2 x 18 front-delt raises on a straight bar at the cable station. I finished up with 3 sets of 20 GHD sit-ups and 3 sets of 15, 12, 12 of incline leg raises.
I’ll be hitting a chipper tonight at bootcamp, so today will be stretching, eating and napping.
The last few training days have indicated to me that I need to find more time to sleep. I have that “tired behind the eyeballs” feeling, and it’s affecting my ability to lift heavy. There will be days when my training suffers because of school and work, but I need to manage that better than I’m doing right now. It means going to bed earlier whenever possible, and once in a while (like today) taking a day off of school to train, eat and shop at lulu!