Boyd's Log

Tested max prereq. holds on Monday. I had started GST in January during M-W-F evening but this was cutting into my wife's training. My FBE variations in January were  too easy and too many reps.

In February I received BtGB and XR. Starting this month (March) training M-W-F but in the mornings when the rest of the family is sleeping.

Currently training in the basement. Once the weather warms up will move to the garage and driveway which will allow for my saw horses to be used for parallel bar support. I have a pair of parallettes I made which will rest on the saw horses.

Goals for the year. 

- Handstand

- Sprint Triathlon

- 1/2 Marathon

- Advancement from Prereq.

Warmup

- jumping jacks (too cold out for jumping rope or running outside)

- Wrist drills

- foot drils

- low squat hold

Handstand Work - roughly 5 min.

FSP

- Plank  1 x 60 sec

- Reverse Plank  1 x 60 sec

- Hollow hold  3 x 20 sec

- Arch hold  3 x 20 sec

- Dead hand  2 x 30 sec

- L-sit  10 x 6 sec

FBE (all 3 x 5)

- Pushups XR

- Rows XR

- V-ups Tuck

- Deck Squats (need to hold 7lb weight to be able to complete this)

- Sliding hip raise

Warmup

- jumping jacks and running on the spot 

- wrist drills

- foot drills

Handstand work - roughly 5 min

FSP

- plank 1 x 60 sec

- reverse plank 1 x 60 sec

- side planks L & R 2 x 30 sec

- hollow 3 x 20 sec (arms pointed towards feet)

- arch 3 x 20 sec (arms out to sides)

- dead hang 2 x 30 sec

- L-Sit 10 x 6 sec     (will be testing tuck on Saturday and will see about switching this to tuck version for better form)

FBE (all 3 x 5)

- Pushups XR

- Rows XR

- V-ups tuck

- Deck squats with 7 lb

- Sliding hip raise

Monday March 11 Morning Workout

Warmup

- jumping jacks (getting warmer outside, but not quite ready for jump rope / running)

- wrist drills

- foot drills (Russ Ebbets drills)

Handstand work - roughly 5 mins

FSP

- plank  1 x 60 sec

- reverse plank  1 x 60 sec

- side planks L & R  2 x 30 sec

- hollow  3 x 20 sec

- arch  3 x 20 sec

- dead hang  2 x 30 sec

- L-sit PB  10 x 6 sec

FBE (all 3 x 5)

- Pushups XR

- Rows XR

- V-ups tuck

- Deck squats with 7 lb

- Sliding hip raise

March 12

10-15 mins of jump rope practice in garage

Warmup

- wrist drills / stretching

- foot drills

- jumping jacks / running

Handstand work - 5 mins

Back bridge work - 5 mins

FSP

- plank  1 x 60

- reverse plank  1 x 60 

- side plank L & R  2 x 30

- hollow  3 x 20

- arch  3 x 20

- dead hang 2 x 30

- L-sit PB  10 x 6 sec

FBE

- Pushups XR

- Rows XR

- V-ups tuck

- Deck squats with 7lb

- Sliding hip raise

Edit: Also walk 5 km round trip to work and home Monday to Friday. The odd day my wife will pick me up, about once a week. Winter time is strictly walking. Spring, summer and fall I walk, run or bike.

Friday, March 15. Late posting.

Warmup

- Jumping jacks

- wrist drills

- foot drills

Handstand work - 5 mins

Back bridge work - 5 mins

FSP

- plank  1 x 60

- reverse plank  1 x 60

- side planks L & R  2 x 30

- hollow  3 x 20

- arch  3 x 20

- dead hang 2 x 30

- L-sit PB  10 x 6 sec

FBE  (all 3 x 5)

- pushups XR

- rows XR

- V-ups tuck

- Deck squats

- Sliding hip raise

I missed this mornings, March 18 workout. Not enough rest last night. Will try for after supper tonight, workout did not happen. The extra rest was good as I had a cold start.

Warmup

- Jumping jacks

- wrist drills

- foot drills

Handstand work - 5 mins

Back bridge work - 5 mins

FSP

- plank  1 x 60

- reverse plank  1 x 60

- side planks L & R  2 x 30

- hollow  3 x 20

- arch  3 x 20

- dead hang 2 x 30

- L-sit PB  10 x 6 sec

FBE  (all 3 x 5)

- pushups XR

- rows XR

- V-ups tuck

- Deck squats

- Sliding hip raise

- reverse crunches

New Warm up based on The Complete Warm Up Thread. Consists of the below: 

- plank 1 x 60 

- reverse plank 1 x 60        

- side plank L & R 2 x 30 

- hollow hold 3 x 20

- arch hold 3 x 20

- dead hang 2 x 30

- L-sit PB 10 x 6

Friday, April 5

Bought Foundation 1 and Handstand 1. Started on Monday.

April 22, 2013

- FL/PE1 - week 1

- sPL/PE1 - week 1

- HBP/PE1 - week 1

- RC/PE1 - week 1

- HS/PE1 - week 1 (WP, FKP, WR, FTP / PE1)

April 23, 2013

- MN/PE1 - week 1

- SL/PE1 - week 1

- SLS/PE1 - week 1

- HS/PE1 - week 1 (WP, FKP, WR, FTP / PE1)

April 25, 2013

- FL/PE1 - week 1

Still making adjustments to my schedule. Will be moving HS to Wed. and Sat. and adding running on those days.

I can now perform deck squats with less failed reps.

ABH going well, bought a kitchen timer on the weekend to ensure I hold for the full time instead of counting when I breath out.

Windmills are easier on my right side than left. 

May 1, 2013

- WP/PE1 - week 11

- FKP/PE1 - week 11

- WR/PE1 - week 11

- FTP/PE1 - week 11

- HS/PE1 - week 2

In past workouts I was only doing 1 set of wrist strengthening. I did not read my notes closely enough. 

Today and going forward I will be doing 5x5r each HS day. 

May 2, 2013

Been doing a walk/run to work/home this week. Walking only = 29 mins, Wak/run = 22:16 minutes ( 2.5 km with backpack) Will continue to increase run time until I run the entire distance. Legs are strengthening up again as soreness is not occurring.

May 3, 2013

- MN/PE1 - week 2

No running today, only walking to/from work. Need to give my legs a rest. Currently running in Vibram five fingers. Sometimes I go barefoot and soon will have a new pair of Merrell vapor gloves to use.

Afternoon workout instead of morning. Got the bicycle out of the basement on the weekend, first ride to work today.

ABH was difficult but not impossible. I need to raise my arms/shoulders higher. I still cannot do perfect deck squats each rep, so I repeat until I get them right. 

Edit: DOMS on Wednesday from ABH.