tryin to get back

Looks quite complete to me. The only thing I would comment on is your FSP's. I can't see what your times/progressions are on these but you might want to drop PL work until you have a full lay BL and 1 min L-sit holds.

thanks for checkin it out... for PL at my level i just tested 60's reverse Plank holds.. im working from the ground up so im starting from basic basic holds.. My PL work will probably be pre-frogstands

Some Maxes so far..

Ill update this as I get more tested

I believe i have started from the lowest progression and worked my way up to wherever the max is..

FSP

PL = wall HS 58's

BL = Superman 59's

FL = Hollow Rocks 29

Sits = L Sit = 29's

FBE

Pushups = XR PPP =8 (gotta work on keeping wrists turned out however)

Rows = Retesting Bulg rows with better form

Pullups = Pullups-L = 8

HSPU = HeSPU eccentric only = 3 (basically just a headstand and press up)

Dip = Russain dip (elbows to bar) = 6

Curl = inv chins (tuck) = 10 ( i think my ROM isnt as good as it should be)..... testing bw curls from row position soon

NLC = 8 @ about 45 degree angle.. (basically half ROM)

HLL = V 2 L = 4-5 i cant remember exactly.. (done on a pullup bar too much back -_-)

Body Lever = adv tuck = 10 ...... testing straddle soon

Just tested some FSP's.. posted the results on the max results above...

Tomorrow I hope to finish my FBE's then get this SSC rockin on Monday.

Please, anyone, let me know what you think. 8)

AHHH I just typed up my whole routine and it logged me out so when i submitted everything was gone...

ok redo..

Every workout with start with a warmup and end with a prehab/stretch

1) Warmup = 1x10 for reps

a) wrist series, HS and HS walks, arm circles, Mobility/Locomotions,

Scap= Y raises,W raises, pb or xr shrugs, scap pushups

modified squat clinic = pike hop calf stretch, crab hip rotations, squat hip rotations, dynamic toe stretch, squat hold, squats, Jumpy Acro Stuff

xr support, german hang,

MU assist 3x3

b) 1 FSP series of easier progressions untill at worksets

elev plank hold/reverse elev plank hold 60's

pelvic tilts x 10/hollows 60's

superman (1/2 time?)

Lsit (1/2 time?)

2)FSP --------------- (# of sets) x (50% of max time until total time is reached for that level of the progression)

(at my level I think they are all at 60's total time)

a1) PL = Wall HS 3x30's

a2) FL = Hollow Rocks 3x15

b1) BL = Superman 3x30's

b2) Sits = Lsit= 4x15's

*c*) 1x10 of that days easier FBE progressions untill at worksets (before fbe, after fsp)

3) FBE of the day

4) After Workout Supplemental Prehab/Stretching

calve/toe raises (normal,toes together, heels together) 1x30 each

Bridge wall walks 3x10

cobra, cat stretch 30's

standing pike/straddle hangs 30's

sitting heels together ankle stretch 30's

Monday= Mppu/r

*c*)

3) FBE ---------------- 3 x (50% max reps for current level in the progression)

a1) Mppr = chestroll HeS (-) 3x5

a2) Mppu = pullovers 3x(3-4)

b1) SLS = ***** im thinking graduated SLS 3x5 *****

b2) Oblique = floor win wipers 3x5

Tuesday = Horizontal

*c*)

3) FBE ---------------- 3 x (50% max reps for current level in the progression)

a1) Pushups = XR PPP 3x4

a2) Rows = ******* Did FL tuck rows 3x5 (seemed kinda ez :? )******

b1) Hamstring = NLC 1/2 3x4

b2) V-up = *******did v-up tuck x 10 / v-up straddle x 10/ v-up x6 (thinking v-up 3x3 next time)******

Thursday = Vert

*c*)

3) FBE ---------------- 3 x (50% max reps for current level in the progression)

a1) Pullup = L Pullups 3x4

a2) HSPU =HSPU on wall 3x3-4

b1) SLS = graduated SLS 3x5

b2) HLL = weighted HLL 1/2 3x5

Friday = Dip/Curl

*c*)

3) FBE ---------------- 3 x (50% max reps for current level in the progression)

Dip/Curl

a1) Dip = russain dip eccentric assist 3x(3-4)

a2) Curl = slight leg bend 3x4-5

b1) Hamstring = NLC 1/2 3x4

b2) Straight Body = did 5 straddle not sure if ill use these in work sets.. maybe in WU?

edited for lack of relevance after I tweeked my workout :roll:

So today I did Vert day and tried the MU transition assist 3x3 like pogo suggested.... and guess what.....

The first one I did a MU :!: Im sure my form was trash but its a start. The next 8 reps between the 3 sets were all fails and I had to use assistance. I was amazed regardless.

Also for warmup today instead of jogging for a bit.. I just did some flipping.. Warmups became much more fun

tomorrow is off

excellent news... congrats!!

it's often difficult to do so, but you'll get more out of the process, at least in the early stages, if you force yourself to continue to use the assist in the transitions. concentrate on moving slowly and deliberately and the strength will come. test it every now and then if you like to remind yourself that you can still do it, but it's the slow, controlled transition work that will help develop the strength to do a fully controlled MU with no kip. it will also help develop your false grip to the point where bwd and fwd rolls to MU become a reality.

Definitely. I have also noticed that specifically focusing on transition negatives (and eventually the full transition) with fully depressed shoulder blades has dramatically increased my muscle up strength. That will probably have to wait until the transition is strong, but even focusing on that scapular depression during the assisted transitions will probably be a great idea.

did Vert today..

doms in my right quads..

L pullups felt pretty ez, supermans felt easier than ever, L sits felt harder than ever, on HLL i did HLL 1/2 2x5 I think then did 5 reps of hanging knee raises then extended to L for the negative movement. Not sure if this is better or not that the HLL 1/2's

Looking forward to tomorrow......... if its not raining

no working out for about 10 days, got cellulitis in my arm..

sux

Work legs, back, abdominals and anything else you can do around that.

I hope it heals up quick.

ya i was thinking about doing something just to keep my lower and core getting some exercise.. slowly feeling a little better.. hopefully i can do something tomorrow or later today even that requires no usage of an elbow :cry:

omg am i back?

i havent done anything in forever it seems. I did my little warmup/fps basics for 3 sets of about 30s each. no fbe, and im sore today, i really tried to focus on a tight body during the fps, pushing into the ground with scapula and hollowing during the whole thing. Today my tranverse abs i think were a new kind of sore.

My diet is trash

I am not getting enough of anything thats for sure. I really gotta work on it.

If n e one has any cheap cheap protein ideas or meals or anything, plz let me know.

Ill post my new workout after i am able to keep it up for a bit and get my diet it check. but its basically starting like a baby and just being dilligent.

Im also wondering about splitting fsp an fbe to seprate workouts in the same day.

so it would be 2 small workouts instead of 1 longer one.

milk, eggs, rice and beans. you know my ramen, hotdogs or eggs special

i like the idea of split workouts but never can really find enough time.

like just some uncle bens brown rice or something?

sometimes tuna goes on sale in those cans i think i can grab some for cheep sometimes.

and i just got a good amount of ground beef for cheap.

so, i did wrist series/squat clinic

3x30'ish-45'sh (almost max time)

elevate plank

reverse elevated plank

hollow

superman

pb support holds

headhang

man im weak

also, got an awesome cramp pointing my toes in that hollow hold in my left calf.

should my scapulas be pulling down in that deadhang? im assuming yes.

with all other fsp pre reqs im trying to focus on the hollow postition and the scaps doing all kinds of work. like in the plank, im pushing hard down with my shoulders and scapulas. and in pb holds, im trying to push my scaps down into the bars. im assuming this is correct, it feels much more active thats for sure.

no fbe's at all.

For the hang. It's as simple as it sounds. Hang and relax. Do shrugs if you want to get some active ROM.

Pushing down in support is what you say. Make your neck as long as possible.

I think I might try GVT soon. At least as far as upper body and core stuff once I have it figured out.

take measurments of whatever your using gvt on to see the actual physical results.

i remember having a pretty big pump after those gvt workouts.

im also starting WODS, 3-4 times a week.

did the friday one sat. hard. ahah

well see how tomorrow goes.