tryin to get back

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Cycle 1

4 Days a week on M/T/TH/F 3x3

example week 1 is m/t/th/f = wo1/wo2/wo3/wo1

week 2 = wo2/wo3/wo1/wo2

cycling 3 workouts over 4 days a week

30-60 second rest between sets

Warmup

Wall HS holds for about 30 seconds 3 sets

HS wallruns 3 sets of 10 reps (1 rep = left and right shoulder touch)

freestanding HS hold x 3.

Some handstand work on non Workout days, not sure of what exactly the routine will be yet however.

M = workout 1

1. Planche = tuck planch 3x7s

1a. Push Up = XR Pushup 3x3

2. BL = flat tuck BL 3x5s

2a. Row - FL row midtuck 3x3

3. FL = adv flat tuck 3x5s

3a. DS jump for height 3x3

4. L-Sit = flat back 3x8s

4a. core = Vup 3x3

T = workout 2

1. Planche work = tuck planch 3x7s

1a. Dip 3x3

2. BL = flat tuck BL 3x5s

2a. Pullup = XR Bulgarian 3x3

3. FL = adv flat tuck 3x5s

3a. DS jump for height 3x3

4. L-Sit = flat back 3x8s

4a. core = HLL half 3x3

TH = workout 3

1. Planche work = tuck planch 3x7s

1a. HSPU = HeSPU neg 3x3

2. BL work = flat tuck BL 3x5s

2a. Curl = tuck curl 3x3

3. FL = adv flat tuck 3x5s

3a. DS jump for height 3x3

4. L-Sit = flat back 3x8s

4a. core = Windshield wipers supine 3x3

Friday = workout 1

just got done with workout 2, i havent done the wallruns in the HS warmup the past 2 times because i felt they might be a little much since im just starting out. i will add them in asap tho. also the first workout i did every exercise in succession like one giant set. and then did that 3 times. today i started that way but after the first realized i think i should do them in smaller "super sets". i was able to focus on those moves better and i think it worked out better than how i was doing it previously. If anyone has any insight on this please let me know. I also added just a basic ring hold in between planche and dips to try to ease the wobbles, weak stabilizers are no fun. besides my stinking blister im developing i think everything is going smooth. i had a full roll of athletic tape but cant find it. im thinking some baseball batting gloves could be a good investment.

Spa day on sunday as my birthday celebration and workout #3 Monday.

Or you just suck it up and accept the damage to your hands and wrists and forearms from ring work. Man up! Pull out your man card!

I've tried doing the PL, BL, FL with accessory exercises as one set then rest and it worked ok. There was a small break 5-15s between each exercise and I was using 2-3m rest periods for it. I tried it one day because I didn't want to rest after each giant set. It worked out ok but I think it will work out better doing a rest period per giant set. 1m is up in no time, really.

Ok i cashed in my man card and my hands are fine. I did some minor tweeking to my cycle after doing it for 1 week basically. Some stuff just seemed wayyyyyyyyyy to ez. so, I am now doing XR Bulgarian Pushups, Straddle BL, XR Dip, L sit XR Bulgarian Pullups, and added bridge wall walks to the warmup. Seems pretty good.

ok so quick little update before i go workout, this is starting week 7 of my SS cycle. and basically every single thing now seems much easier, im going thru the enitre workout faster and my FSHS has improved so much its crazy. I hope to finish this cycle strong and see similar gains in my next cycle. im excited about my PR tests coming up.

Dreadrok said:

ok so quick little update before i go workout, this is starting week 7 of my SS cycle. and basically every single thing now seems much easier, im going thru the enitre workout faster and my FSHS has improved so much its crazy. I hope to finish this cycle strong and see similar gains in my next cycle. im excited about my PR tests coming up.

Thats how the SS cycle works, isnt it great!? By the end of the cycle you should be breezing through the workout. At the end of my cycles I kind of feel like I am slacking off! Just stick to it and dont try to jump too far in your next progressions.

Good stuff

quick depressing update... so i was doing my BL all wrong =(.. i wassnt horizontal and didnt realize it untill i got a vidcam on me. oh crap, well ill finish this cycle off with good form at a flat backed adv tuck BL and get some better info on what the heck to do during my test next week as i will be recording it.

off to workout

That's all right man! You're kicking ay-ass! Keep it up

thanks for taking the time to peek at my routine guys, much appreciated... last workout of week 8 tomorrow,

then testing and rebuilding a new cycle

so.. week 8 done.. next week tests.. today everything felt crazy ez.. i got out of my workout in like 40 mintues including warmup.. there was no stopping me.. on my last tuck planche i initially pressed up too hard and it felt like i floated into this like semi tuck handstand.. it was weird.. but i brought it back under control and held it for time. then i tried a MU just for the heck of it.. and got stuck at the transition... hahah i cant wait to beat up that transition one day.... grrrr :twisted:

next week is testing time so im pretty excited

ok so middle of the week PR tests update.. things are going ok and i got some times i thought were good and tested some other progressions and dynamic moves.. felt ok... but after looking at vids and talking to a couple people i found my form was not quite the best it could be. so now im going to continue my first cycle for 4 more weeks and focus really hard on keeping my arms straight and my knees not bent.. toes pointed in everything...

the non depressing thing is.. i must be getting stronger even though i havent progressed to my next cycle..

im sure its all for the best, and who knows maybe my test after this 4 week extension will pay off and my new PR's will 1 either be with awesome form, or 2 will be with awesome form and beat my other PR's.

thanks a bunch for your help everyone.. much appreciated

week 9.. aka week 1 of cycle 1.1 **now with improved form** is in the books.. stuff is fairly easy still but the new form tweeks made new parts sore on the first day or 2. it was great. abs felt it a bit more too... if next weeks feels really easy.. maybe ill just cut it short at a 2 week addition instead of a 4 week. not sure about that yet tho... my schedule is changing in a couple weeks so maybe it would be good to just keep doing this untill i get situated then retest and start cycle 2..

whatever...

training is fun

Nice to read,

good work.

Best for your training,

Daniel

thanks for taking the time to look in (Le)average, much appreciated

so im thinking im going to finish this week in thursday and go straight thru everyday untill then. I will have to take a break untill probably tuesday or wednesday of next week but will try to manage some HS work and whatever else i can during that time.. then starting tuesday or wednesday, TEST for cycle 2. This workout today was the easiest yet and I was focusing on form alot more. It seemed like last week was ok but the form was hard to maintain and focus on the strength, now as of today, it was just much easier. Hopefully it can keep going as i progress.

I also might try to record my tests and post them up, but maybe not, who knows.

wow so this is cycle #2.. this is what its looking like so far..

1 MPPu/r

2 Horizontal

3 Vertical = hspu/pu

4 Dip/Curl + CPP

3x(3 or 4)

MPPu/r

Planche = tuck 8s.. try flat

Chest Roll Hes = 3

BL = straddle 3s

adv Tuck FL pull = 3

FL = ugly straddle 3s

Legs = SLS assists 3

Sits = straddle L 4s

Abs = tuck back pull negatives 3

Horiz

Planche =

Pushup XRPPP = 3

BL = straddle 3s

Row FL adv Tuck 3

FL = ugly straddle 3s

Legs = SLS assits 3

Sits = Straddle L 4s

Abs = L seat Lifts 3

Vert

Planche =

HeSPU box = 4

BL = straddle 3s

Wide L Pullup = 3

FL = ugly straddle 3s

Legs = SLS assists = 3

Sits = Straddle L 4s

Abs = V 2 L = 3

Dip/Curl

Planche =

Dip = XR _____

BL = straddle 3s

Curl = straight body = 3

FL = ugly straddle 3s

Legs = SLS assists = 3

CPP **** MU assits 1 box **** = 3

Sits = Straddle L 4s

Lower Back = HeLLx4

Only thing is my planche is kinda off.. i can hold a tuck planche for 16+seconds but cant get a flat tuck for some reason. so im kinda stuck there... and im debating weather im going to do XR Bulg dips or regular XR dips.

I think thats about it.. i did MPPr/u day today for 3x3.. seemed ok for a first day back.

working on refining my WU more to involve some skills i want to get down better.. ie, HS and airbabys and maybe circles.

I'd reccomend posting your planche videos to youtube (so it won't suck your website bandwidth) in Digital Coaching and that way you could get some more responses about your advanced tuck planche problem. If you don't want to create a youtube account, I'll upload it on my YT and post it if you're on a time budget.

thanks blair, i think maybe ill just make a youtube as a training log or something...

ill post the link in here when i do..

day 2 done.. wow it was hard i feel pretty tired now. Its amazing how hard week 1 is of this new cycle and how easy the last week of cycle 1 was. pretty cool tho. ill try to get some vids up soon, youtube and google are in some pact to make it impossible for me to register a youtube account. no idea why.

Mppu/r day ... all that i could record atleast

dy0yWzdRWMI

Looking pretty sharp, man! I don't know what anyone else's input is, but you look like you have pretty clean form. Your elbows aren't locked on the planche, but you're right there close to it. I don't actually know if you want your elbows locked or not, it's certainly a lot harder on the elbows! Great progress, keep it up!

week 2 workout 2 all around was LAME.. i felt stomach sick and lethargic most of the day.. i did the whole workout but just kinda zombied thru the whole thing.. fell on my butt trying to balance the straddle L 2 times also.. =/.. oh ya and i still am hating where im at with planche work sets..

But regardless.. i got it done..

Tomorrow is off day and im happy about that

Love how the kids are swinging in the background

good video! keep working hard

Here is a vid of Week 4 of Cycle 2.

3x3(4)

MPPu/r

Planche = Flat tuck 3s

Chest Roll Hes = 3

BL = straddle 3s

adv Tuck FL pull = 3

FL = ugly straddle 3s

Legs = SLS assists 3

Sits = straddle L 4s

Abs = tuck back pull 3

ya those Chest Rolls are Fugly.. blame it on back flexibility i guess.. i have very small amounts..

Ill post a vid of Horiz day soon too..

Thanks Blair for uploading for me

jbYM0zdCO9k

sorry bout the sideways video :cry:

Looks good! Your arms aren't quite straight in the BL work, I can see someone mentioning that as an "issue." Also, your FL and your FL pulls appear as though your hips don't quite make it to your shoulders, which would make it a bit easier if that is in fact the case. I guess review your video and see for yourself what you think, but it does look to me like your hips are low. Could just be the angle, but I don't think so. Overall, your training looks great! And your flat tuck planches are like 5s, not 3 Watch the video! You're stronger than you think