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ahhhhhh..... now we're talkin!!! Dude, i am actually gonna video tape these this week for a website, you get the first edits... 
(do NOT laugh at the bald guy, its dangerous...
)
In the meantime, this is food for thought, use what you like.
Every other day core fest:
do heavy work one day, thenn on the next core day do dynamic work, will get to that later....
Day one: Heavy Core
--Hanging inverted pikes (buns knew that was comin',
) if you cant get 'toes to the bar on these yet, you need a friend, this is ALL about the negative! if you cant get to the bar, have your buddy lift your ankles to the roof for you and YOU let them down. I rarely do forced anything, but these are the JOINT! Go first set as high as you can manage on your own for eight. second set as high as you can with the last two reps assisted to the bar. last set, all assisted to the bar and let that STRAIGHT leg drop come down sloooooowwww....
--HEAVY cable crunches 'Below Sea Level', three sets only, no more than eight reps each, if you can do eight on the third set, you didnt see the first word of this sentence. The 'Below Sea Level' part refers to NOT doing these kneeling on the floor, but rather kneeling on a bench so you can crunch BELOW the level of your knees. I know you know this part, but here goes anyway: this is a crunch! NOT a lever move. Dont do this with a straight back, you need to slightly hyperextend at the top of the movement, then CRUNCH/CURL you spine down starting with your chin and ending with your elbows under the edge of the bench below your knees. Does that make sence? hope so....
--HEAVY Cross body Cable wood chops, the key to chops is that you MUST keep your pelvic girdle parallel to the movement, that is to say that you cant let your hips turn. The only way to pull that off is to turn you hips in the opposite direction of your arms as they cross over and to blow out allllll your air before you get to the apex of the movement: no air against diaphram, no obstruction between you and the crunch.
-- Super set of heavy weighted russian twists and 'plate' crunches,
Lay back on a decline situp bench, plate in hands, arms extended straight above head toward ceiling, SLOWWWWLY rotate to one side until the plate side touches the floor, rotate back up to center and then down to the other side. repeat. the key here is keep both of your preternatually small butcheeks on the bench so that the entire movement is tortionally controlled by your Int./Ext. obliques and transverse abomina, NOT your hip flexors. do a count of sixteen of these nasty feckers and when you come back up to center on these for the last one, THEN crunch up very slowly to get your scapulai completely off the bench while holding the plate with arms extended up toward the ceiling. the key here is to move the plate up and down as it it was attached to a piston shaft, NOT letting it move fore and aft. as with any crunch manuever, expell ALL of your air before you get to the top of the movement so that you are 'vacuumed' at the apex, you will TOTALLY freak at the change in perceived effort from that little tidbit and the results are exponentially better. does this make sense?
thats four. four is all you need for a day of hella nightmarish ab work. you covered the upper rectus, the lower, the int/ext obl., the trans. abdom.s and seratus in four exercises, all heavy as hell, all built to build depth, thickness and density to your abs, because as the old bald man said, 'if you want to SEE your abs, you have to HAVE some! You have to work them like you want to GROW them, or you will never see them except at ungodly low bodyfat.'
cheers mate. take what you dig, toss the rest.
(do NOT laugh at the bald guy, its dangerous...
)In the meantime, this is food for thought, use what you like.
Every other day core fest:
do heavy work one day, thenn on the next core day do dynamic work, will get to that later....
Day one: Heavy Core
--Hanging inverted pikes (buns knew that was comin',
) if you cant get 'toes to the bar on these yet, you need a friend, this is ALL about the negative! if you cant get to the bar, have your buddy lift your ankles to the roof for you and YOU let them down. I rarely do forced anything, but these are the JOINT! Go first set as high as you can manage on your own for eight. second set as high as you can with the last two reps assisted to the bar. last set, all assisted to the bar and let that STRAIGHT leg drop come down sloooooowwww.... --HEAVY cable crunches 'Below Sea Level', three sets only, no more than eight reps each, if you can do eight on the third set, you didnt see the first word of this sentence.
The 'Below Sea Level' part refers to NOT doing these kneeling on the floor, but rather kneeling on a bench so you can crunch BELOW the level of your knees. I know you know this part, but here goes anyway: this is a crunch! NOT a lever move. Dont do this with a straight back, you need to slightly hyperextend at the top of the movement, then CRUNCH/CURL you spine down starting with your chin and ending with your elbows under the edge of the bench below your knees. Does that make sence? hope so....--HEAVY Cross body Cable wood chops, the key to chops is that you MUST keep your pelvic girdle parallel to the movement, that is to say that you cant let your hips turn. The only way to pull that off is to turn you hips in the opposite direction of your arms as they cross over and to blow out allllll your air before you get to the apex of the movement: no air against diaphram, no obstruction between you and the crunch.
-- Super set of heavy weighted russian twists and 'plate' crunches,
Lay back on a decline situp bench, plate in hands, arms extended straight above head toward ceiling, SLOWWWWLY rotate to one side until the plate side touches the floor, rotate back up to center and then down to the other side. repeat. the key here is keep both of your preternatually small butcheeks on the bench so that the entire movement is tortionally controlled by your Int./Ext. obliques and transverse abomina, NOT your hip flexors. do a count of sixteen of these nasty feckers and when you come back up to center on these for the last one, THEN crunch up very slowly to get your scapulai completely off the bench while holding the plate with arms extended up toward the ceiling. the key here is to move the plate up and down as it it was attached to a piston shaft, NOT letting it move fore and aft. as with any crunch manuever, expell ALL of your air before you get to the top of the movement so that you are 'vacuumed' at the apex, you will TOTALLY freak at the change in perceived effort from that little tidbit and the results are exponentially better. does this make sense?
thats four. four is all you need for a day of hella nightmarish ab work. you covered the upper rectus, the lower, the int/ext obl., the trans. abdom.s and seratus in four exercises, all heavy as hell, all built to build depth, thickness and density to your abs, because as the old bald man said, 'if you want to SEE your abs, you have to HAVE some! You have to work them like you want to GROW them, or you will never see them except at ungodly low bodyfat.'
cheers mate. take what you dig, toss the rest.
... thank you for taking the time to post some detailed, AWESOME suggestions! .. NOW we gotta work on the other stuff 
is right 
... but waking up every few mornings and noticing progress is too great to give up right now.
... crunching it down's no problem though... What do you suggest besides a gorrilla on my back for assistance, especially the below sea level one's?? {lower the weight keep it more controlled?}
