My Training Log

Alright, Monday (18/03/2013) I shall be posting my first workout log on here. Can't wait to look back on this during 2014

 

All critique and suggestions are very welcome.

 

Edit: Ok... A monday when I find time

05/04/2013 (BA+SA maintenance day)

 

2x20s chest to wall handstand

 

2xmax freestanding handstand (45 secs average)

 

4x2 Press leans (toes feeling light)

 

A1 3x6s tuck V sit (focus on pushing hips higher)

A2 3x20s pike stretch + Pike compression

 

B1:3x5sOAC 90* iso hang

B2:3x1 OAC w/ pinky+ring support

 

3x20 push ups

 

3x10-12s front lever (one leg tuck)

 

3x8s planche leans

 

A1:4x10s one leg tuck human flag

A2: 4x8s half lay negatives side levers.

09/04/13 

 

weighted pistol squats 5x2 @16kg

 

Bodyweight Hamstring/harop curls 5x2 + 3x1 negatives all the way.

 

3x12 single leg calve presses.

 

7 rounds of sprint intervals 20/60

10/04/13

 

Human flag 4x8-10 sec (straddle) 1x10 sec (OL tuck)

 

1x6 sec front lever (straddle) 4x10 sec front lever (OL tuck)

 

5x10 sec adv tuck back lever (wanted to bring back this)

 

3x3 tightly compressed skin the cats

 

10 minute rock rings finger strength circuit.

 

Handbalancing  : 5x5s OA handstand progressions (felt good)

BA + SA day

 

A1: Tuck V sit 3x5s (pushing hips higher)

A2: Pike compression 3x6-10s (Really tough today)

 

B1: Press leans 3x2 (5-6s) 

 

C1: OAC negatives 3x10-15s (hell yeah! halfway!)

 

D1: nipple to fist push ups (side to side) 3x6-8 ea side (still recovering shoulder  )

 

E1: front lever (OL tuck) 3x5s ea side

 

F1: Back lever (very adv tuck) 3x6s ea side

 

G1: 3x6s human flag (OL tuck) (form was off today, I think everything was... Plus I was wearing heavy shoes :S)

 

H1: 3x10s human flag negatives (going slow and pausing just below horizontal to work up to full pulls)

 

Stability work:

 

3x8-10 face pulls 14kg (working on form and avoiding all pain in shoulder)

 

3x3-5 wall slides

 

2x4 90* cuff rotations 4kg (same as face pulls)

pull ups - 1x10, 1x9(chin), 1x9, 1x7 (chin), 1x6

push ups - 1x20, 1x20, 1x20, 1x20, 1x13 - 4-3

 

fl statics - 1x10, 1x10, 1x10, 1x10, 1x10 (adv tuck)

pl lean - 1x20, 1x20, 1x20, 1x20, 1x18.

 

pike push ups - 1x7, 1x6, 1x4

OABW rows w/bent legs - 1x4, 1x4, 1x4

standing 90* ext rot - 4.5kg - 1x5, 1x4, 1x3

fl raises - 1x8(tuck), *1x6 (flat tuck) - 1x1 (tuck)*, 1x6 (flat tuck), 1x5 (adv tuck), 1x2 (flat adv) - 1x2 (flat tuck)

pl bb raises - 1x8 (8kg), 1x7 (12kg), 1x6 (12kg), 1x5 (12.5kg), 1x4 (14.5kg)

 

Pull ups- 1x11, 1x10(chin), 1x7, 1x7 (chin), 1x5

divebombers - 1x5, 1x5, 1x3, 1x3, 1x3.

 

Dips- 3x10

Rope rows- 3x7

pull up phase 1 week 5 end.

 

pull ups- 1x14, 1x10(chin), 1x8, 1x9 (chin) repeat week 5 friday!

push ups- 1x20, 1x20, 1x20, 1x20, 1x15

 

fl statics - 1x15 (adv tuck),1x15, 1x15, 1x15

pl lean - 1x20, 1x20, 1x20, 1x20, 1x20

 

one arm rope lock offs - 1x4, 1x4, 

pike puuuuuuush ups - 1x5, 

ring pull ups - 1x14, 1x12 (chin), 1x9, 1x6

push ups - 1x20, 1x20, 1x20, 1x20, 1x17.

 

fl statics - 1x10, 1x10, 1x10, 1x10 (OL tuck), 1x10 (adv tuck)

back lever - 1x10, 1x10, 1x10, 1x10 (OL tuck), 1x10 (half lay)

Pl lean - 1x20, 1x20, 1x20, 1x20, 

 

dips 1x9, 1x9, 1x5

rows 1x10, 1x10 fl rows 1x6

Fl pulls- 1x8(tuck), 1x7(flat tuck), 1x5 ( flat tuck), 1x5(adv tuck),

Bb pl lifts - 1x8(8kg) 1x7(12kg), 1x6 (12kg),1x5 (12.5kg),

Back lever OL tuck, 1x10, 1x10, 1x10, 1x10 , 1x12 ( adv tuck)

Pull ups 1x11, 1x10 (chin), 1x9, 1x7 (chin, 1x5

Push ups 1x20, 1x20, 1x20, 1x20

Wide dips 3x10

Rows 3x10

Switching to Kilroy template after this week, getting REAAAAAL bored of only doing 3 upper body days.

one legged lunges - 1x4, 1x4, 1x4, 1x4, 1x4

single leg glute bridges - 1x15, 1x15, 1x15, 1x15, 1x15 

 

40kg KB OL deadlifts - 1x8, 1x8, 1x8

4.5kg pistol squats - 1x7, 1x7,

 

3x10-12 calf raises (OL)

OL tuck FL - 2x12, 1x10, 1x10,| Adv tuck - 1x20

OL tuck BL - 2x12, 1x10, 1x10, Adv tuck -  1x15

pull ups -11, 10 chin, 9, 7 chin, 5

push ups - 4x20, 1x17

 

pl leans- 5x20

 

fl tuck rows - 1x6, 1x6, 1x4

dips - 1x10, 1x10, 1x10

Recovery from extreme lower back injury - Restart on Bodyweight work -

 

Priorities in no particular order

1. OA Chin

2. Front lever

3. 7a+ boulder routes

4. OA handstand

5. Perform weighted squats w/o hip + back sciatic-like pain.

6. Run first half marathon ->> onto bigger things.

Plan -

 

3 upper body sessions per week

 

Strength based @ start of week to more conditioning based @ end of week.

 

Recovery week once every 3 weeks - depending on total volume, progress and side work such as climbing.

Monday 12/10/2015

 

Skill/Warm-up

 

1. HS against wall - 45s (freestanding after 2nd set)

2. Twisting OA hanging shrugs - 5 each arm

x5 sets

 

Strength

 

5x1 3kg OA negatives w/ 3s pause @ 90* -

5x10-15 forward shoulder leans -

 

4x10s FL 1l tuck -

4x6-10 Pike push ups -

 

Conditioning

 

1. Forward raises against wall 10kg x10-15

2. Rows x10-15

3. Dips 15-20

4. Extended push ups 10-20

5. External rotations x15

 

Repeat x3

 

Finisher

Tabata Handstand