Beginner's journal

29 April

Height: 180 cm

Weight: 74 kg

Age: 23

Current situation

Can't handstand for more than a second or two

Can hold advanced tuck planche for 15 seconds

Never tried back lever

Can hold advanced tuck front lever for 30 seconds

Can do 5 handstand pushups against wall

Can do an L-seat to a wobbly handstand with no balance

Goals

10 second handstand - achieved 4 August

Planche

Back lever - achieved 15 July

Front lever

Handstand pushup - achieved 6 August

L-sit to press handstand and back - achieved 11 May

Today's workout

Wall runs - 2x1 minute, 2x30 seconds

Korean dips - 4x10

Arch/hollow snaps - 4x10

Wrist pushups - 2x10

30 April

L-sit lifts - 4x5

Hanging windshield wipers - 4x5 per side

GHR negatives - 4x5 (first time I try this movement, dropped at about 45°)

Handstand with back against the wall - 4x30seconds

2 May

I tried training with rings for the first time today. I don't know how to plan a proper routine or training program yet, so I'll just keep on trying out different things since everything is new to me.

Basic ring series 1 (from support, without the muscle up that is) - 4 sets

Ring dips - 4x5

360 pulls with bent hips - 3x5

Germans - 3x8

Body levers - 3x5

Standing high jumps onto 1.2 meter ledge - 3x10

Wrist pushups - 2x10

3 May

Front lever with one extended leg - 4x12 seconds

Side crunches - 3x15 per side

L-sit - 30 seconds, 20 seconds, 10 seconds.

4 May

Wall handstand - 10x30 seconds

The book, dvd's and extreme rings have arrived at the post office, I'll get them on Wednesday, start reading, start forming some kind of program and find a place to hang the rings.

5 May

Straddle L towel pullups - 4x10

Front lever pulls - 4x5

HSPU - 4x5

30 seconds rest between exercises, 2 minutes between the rounds. I don't know what tick tocks are yet so I did HSPU's instead, of which I had to split the last set.

6 May

Tuck planche pushups - 3x5

Tuck front lever pullups - 3x10

L-sit lifts - 3x5

Squat jumps - 3x10

30 seconds rest between exercises, 2 minutes between rounds.

Advanced tuck planche - 2x7 seconds

Advanced tuck front lever - 35 seconds

Bridge - 20 seconds

Wall handstand - 3x30 seconds

The advanced tuck planche has gotten worse since I haven't worked on it for a while, will work to improve again.

7 May

Press handstand work - 15 reps

Did it from sitting position facing a wall. I needed to touch the wall with my heels most of the times, but 4 or 5 of the reps I did free, which is a big step from what I've been able to do until now. L-sit to press handstand is close.

10 May

Reading BtGB and playing on the rings.

11 May

Basic ring strength 1 with dip instead of MU and tuck levers - 4 sets

Ring dips - 3x10

360 pulls with closed hips - 3x5

Ring L-sit - 3x20 seconds

Ring tuck planche - 3x5 seconds

After the ring training I made a few attempts and achieved my first L-sit to press handstand and back. My first goal reached, many more to go.

14 May

Rings:

Flat tuck back lever - 3x15 seconds

TOPs pulls - 3x5

Tuck planche - 3x15 seconds

Bulgarian dip to tuck planche - 3x5

One-legged front lever - 3x15 seconds

Support leg-raise - 3x5

Did the cicruit with a friend, so the rest period was the same time as the work period, plus the seconds of preparation, getting up on the rings etc.

Ground:

SLS jump onto lying tractor tire - 3x5 per leg

Jumps over standing tractor tire - 3x10

Some depth jumps from 1 meter, never tried this exercise before.

Bridge wall walks - 4 reps

20 May

HS wall runs - 3.17 in 10 minutes

5 minute rest

HS RLL - 2x6

Wrist pushups - 2x10

21 May

Rings:

Bulgarian dip to tuck planche - 3x10

Front lever pulls - 3x5

360 pulls with closed hips - 3x5

L-sit - 3x20 seconds

Ground:

Jumps over standing tractor tire - 3x10

22 May

15 minutes of casual ring work

24 May

Rings:

3 sets of:

Bulgarian dip - 15 sec support - bulgarian dip - 15 sec support - 15 sec BL - 15 sec FL - 15 sec BL - 15 sec FL

25 May

Rings:

Bulgarian dips to tuck planche - 3x8

Front lever pulls - 3x5

Support leg raises - 3x12

Support hold - 1 minute

Ground:

Jumps over standing tractor tire - 4x10

27 May

Rings:

Basic ring strength 1 (from support, closed hips) - 3 sets

Shoulder stand work

Bulgarian dips - 3 reps

L-seated bulgarian dips - 5 reps

One-legged front lever pullups - 4 reps

Shoulder stand work

Flat tuck front lever pullups - 8 reps

Shoulder stand work

Tuck planche - 3x5 seconds

MU work

Inverted hang - 45 seconds

Support - 45 seconds

Ground:

HS leg-raises - 2x8

Wrist pushups - 10 reps

First knuckle - 10 reps

28 May

Flat tuck planche - 2x8 seconds

Half front lever - 2x2 seconds

Flat tuck back lever - 2x12 seconds

-

Heavy bag punching - 10 mins

Wall HS - 5 minutes total

Jumps over tractor tire - 5x10

29 May

L-sit press handstand - 15

Tuck planche pushups - 5x3

31 May

Rings:

Strap HS - 4 minutes total (30 second sets)

360 pulls (closed hips) - 3x5

Bulgarian dips - 2x8

Tuck front lever pulls - 2x8

L-sit - 2x20 seconds

Support hold - 1 minute

Reverse hang - 1 minute

Flat tuck planche - 10 seconds

One-legged front lever - 2x15 seconds

2 June

Rings:

L-sit to flat tuck planche - 2x5

Flat tuck 360 pulls - 2x5

3 sets of:

L-sit, bulgarian dip, flat tuck planche, forward roll, L-hang, inverted straddle L.

L-sit, bulgarian dip, tuck planche - 2x4

Half front lever negatives - 2x4

German hang - 30 seconds

Bulgarian dips - 5 reps

Ground:

Jumps over tractor tire - 4x10

First knuckle - 10 reps

6 June

Rings:

5 sec flat tuck planche, 3 bulgarian dips, 10 sec L-sit - 2 sets

Flat tuck 360 pulls - 3x5

Bulgarian dips - 1x10

Strap HS - 3 minutes total (30s sets)

Flat tuck planche - 1x10 sec

L-sit - 30 sec

Support - 1 min

Inverted hang - 1 min

Flat tuck BL - 2x15 sec

Bulgarian dips - 1x10

9 June

Rings:

L-sit, bulgarian dip, flat tuck PL, forward roll, inverted hang, half BL, half FL - 3 sets

Flat tuck PL - 3x6 sec

Flat tuck 360 pulls - 2x5

Bulgarian dips - 2x10

Flat tuck BL - 2x20 sec

Support - 1 min

Ground:

Senders (3 obstacles) - 2x10

Parallettes L-sit - 30 sec, 20 sec, 15 sec, 10 sec.

10 June

Side crunches - 3x15 per side

Calf raises with 40kg - 4x15

Wall HSPU - 3x3

15 June

Rings:

Bulgarian dips - 1x5, 3x10

Flat tuck 360 pulls - 3x5

False grip pullups - 2x8

Some MU work

Support - 1 minute

Inverted hang - 1 minute

One-legged FL - 2x15 seconds

Flat tuck BL - 2x25 seconds

L-sit - 30 seconds

Ground:

Wall HS - 1 min

17 June

Rings:

Bulgarian dips - 2x10

False grip pullups - 1x6

Hanging straddle L to inverted straddle L - 1x5

Ground:

Stretching

18 June

Rings:

Wide support - 30 seconds

Wide L-sit - 30 seconds

L-sit to shoulder stand to strap HS - 3 reps

L-sit to 5 seconds straddle shoulder stand - 3 reps

Turned out dips - 3x3

Flat tuck PL - 3x7 seconds

L-sit - 3x20 seconds

Ground:

Jumps over tractor tire - 3x10

Jumping deck squats - 1x8

SLS jump - 3x5 per leg