Getting on with the MCL tear

I'd like to say that the MCL tear isn't impacting my training, but that would be a lie. I'm off Sambo, which I don't like one bit. I'm also cautious about the things I do. I haven't rowed. Forget about squats and burpees. I have been able to continue with kettlebell swings and overhead pressing hasn't been impacted too much. The pull-up project hasn't suffered.

8-22-11
-10x10 bw pull-ups w/ off-set negs

Started off the week with a lot of pull-ups. I've done this many before (100 burpees and pull-ups) but the off-set negs set these apart.

8-23-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP

I started mixing up the grips, doubles as well as singles on the swings. With the singles, I place my thumb over my index finger so as not to fatigue the grip and send the kb soaring.

8-24-11
-20 bw pull-ups
-20x1 weighted pull-ups (40.8 kgs)

8-25-11
-200 kb swings
-2x10 heavy db push press, 2x10 light db OHP

8-26-11
-5x5 weighted chin-ups (24 kgs)
-3x10 bw pull-ups on the Rock Rings w/off-set negs
-100 kb swings
-3x10 kneeling roll-outs w/10 secs holds/rep

Didn't have 200 kb swings in me today. I'm pleased the 5x5 chin-ups with my KB felt easier than previous workouts. I'll try doubles with 40.8 kgs next time. I stuck with kneeling roll-outs as I wasn't sure how the MCL tear would deal with my kneeling to standing variation.

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PUP:
320 bw
68 weighted (24 kgs)
30 weighted (40.8 kgs)

PUP: Day 3

8-12-11
-20 bw pull-ups
-5x4, 1x3, weighted RR pull-ups (24 kgs)
-10 bw w/ off-set negatives
-20 sec open grip RR hang (3 fingers)

First time doing weighted pull-ups on the RR using a crimp grip, basically 4 fingers of each hand curled over the top. Three finger tip, open grip hang was ridiculously difficult.

8-11-11
-40 knees to bar (on the Rock Rings)
-1 minute dead hang

8-10-11
-40 bw RR pull-ups
-weighted pull-ups with off-set negatives (5x4, 24 kgs)
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PUP:
110 bw
43 weighted (24 kgs)

The Pull-Up project

Click on the title for a link to a T-Nation article that has got me excited about a pull-up project. The seed of this project was planted long ago, but germinated yesterday when I sprained my knee (I'm thinking partially torn MCL). My Sambo partner had me in an ankle lock. He went one way, I went the other, POP! Anyway, I won't be able to do much with my legs, so how to continue training? The answer results from a convergence of many things: Rock Rings; guilt over failed 100x100 burpee challenge; bum wrist; OACU; now lame knee. Since I've got to give my knee a rest, and it feels like my wrist responds well to pulling rather than pushing, I'm going to pull everyday, or near as I can manage, count the reps, and note any changes.

8-10-11
-40 RR pull-ups
-weighted pull-ups with offset negatives (5x4, 24 kgs)

PUP:
40 bw
20 24kgs

Burpees+Rock Ring pull-ups

8-8-11
-10x (10 burpees + 5 Rock Ring pull-ups)

It's been a while since I have done any burpees and the experience wasn't bad. I think the kb swings kept rust from forming, because I barely broke a sweat. The imploding stock market had my heart racing; burpees, not so much. The push-ups still bother my wrist. The perfect push-up handles make the burpees possible.
10,805/[238]

getting to know the rock rings

I've found my Rock Rings to be a good purchase. The top part of the rings feel molded to my hand which makes it comfortable for ring dips. Instead of lashing straps or webbing, I use a 3/8's inch diameter section of rope to hang the rings from my pull-up bar, a doorway type. You don't even need carabiners, just two round turns and two half-hitches to secure the ends of the rope to the loops on the rings. The doorway pull-up bar surprises me by its sturdiness. Thus far it has coped with a static load of 250 lbs, me and 90 lbs on a dip belt. Someday, I hope to test the Rock Rings in a similar manner (actually a test of my wrist).

8-6-11
-200 kb swings
-5x5x5 count Rock Ring dips
-5x5 Rock Ring knees to elbows
-Rock Ring tuck planche

My left wrist prevents me from using anything other than a crimp grip while hanging from the rings. Bummer 'cause I was keen on using the rings for more open-hand grips. The knees to elbows and the tuck planche are a bit harder from the rings than just the bar.

8-5-11
-100 kb swings
-db push press 2x5x5x50 lbs

I dropped the weight from R80 lbs and L 65 pounds down to 50 lbs on the db so as relieve the stress on my back. This time, I'll increase the weight more conservatively to avoid re-injury.

8-4-11
-100 kb swings
-2x10 kneeling to standing roll-outs

Rock Rings

I let the wave of gymnastic ring training pass because I thought I'd make my own eventually. There are instructional videos available to help you make gymnastic rings from plywood or pvc, I was planning on going the Petco route- use two large dog pull toys and some nylon strapping. And then I saw the light: Rock Rings (click on the title).

Rock Rings are designed for climbers. They resemble small handholds such as you might find on a rock face, only these can be suspended from an eye hook or pull-up bar. As soon as I saw these things I knew my search for gymnastic rings were over. My plan for the Rock Rings is to use them for ring dips and various pull-up progressions.

8-3-11
-ring dips (5x3, 3x5)
-off set, Rock Ring bent arm hangs (6x10 sec)

It took me a while to get the hang of the ring dips, 5 sets of three as a matter of fact. I did an additional 3x5 to make sure I got it. In order to perform dips, I used a length of rope to suspend the Rock Rings from my doorway pull-up bar. Balancing on the Rock Rings hit my triceps a little harder than regular dips. I was going to do some bodyweight pull-ups with my new toys, but found the finger holds put a lot of stress on my bum wrist. I went with bent arm hangs.

If you are planning on doing gymnastic ring training, give Rock Rings a thought.