Workout Log

I am currently working out with the following template:

 

MWF--Foundation A or B

TuTh--Handstand

Sat--Dedicated Stretching

 

Foundation A:

sPL/PE1***

FL/PE3

HBP/PE2*

RC/PE1

 

Foundation B:

SL/PE1***

MN/PE3**

SLS/SE3

(Clean) Front Squat + Ankle Flexion/Calf Stretch***

 

Handstand:

Wrists/SE1.5

HS/PE5

HS/PE2>iM + Weighted Extension***

(Snatch) Overhead Squat + Ankle Flexion/Calf Stretch***

 

Stretch:

Hip Flexor

Hip Internal Rotation

Calf

Ankle

 

***Serious Mobility Issue

**Mobility Issue

*Strength/Endurance Issue

 

Warmup A:

1m Jumping Jacks

Back&Forth Bear Crawls

Back&Forth Crab Walks

10r Vertical Swing

10r Horizontal Swing

10r Arm Circles x2

10r Arm Twists

30s Deadhang

-3r Deadlift w/70kg

-10r Shoulder Flexion w/1.25kg

-5r Shoulder Extension Stretch w/10kg

-5r Overgrip Shoulder Dislocate w/1.25kg

-5r Undergrip Shoulder Dislocate w/1.25kg

x2

5r Bridge Push

5r Jefferson Curl w/55lbs

10r Hip Flexor

10r Swivel Hips

 

Warmup B:

1m Jumping Jacks

10r High Knees + Stretch

10r Butt Kicks + Stretch

10r Lunge Stretch

10r Runner's Stretch

10r Cossak Squat

10r Vertical Sweep x2

10r Lateral Sweep x2

10r Swivel Hips

5r Overhead Squat w/bar

10r Skiers

10r Twisting Squat

10r Inside Squat

10r Natural Leg Extension

5r Overhead Squat w/bar

5r Archups

5r Bridge Push

5r Jefferson Curl w/55lbs

10r Hip Flexor

10r Swivel Hips

 

Warmup H:

1m Jumping Jacks

Back&Forth Bear Crawls

Back&Forth Crab Walks

5r Wrists/SE1

10s ea Wrist Series

30s HS/PE4

10r Vertical Swing

10r Horizontal Swing

10r Arm Circles x2

10r Arm Twists

30s Deadhang

-3r Deadlift w/70kg

-10r Shoulder Flexion w/1.25kg

-5r Shoulder Extension Stretch w/10kg

-5r Overgrip Shoulder Dislocate w/1.25kg

-5r Undergrip Shoulder Dislocate w/1.25kg

x2

5r Bridge Push

5r Jefferson Curl w/30lbs ea

 

Cooldown A:

(30s each)

Bridge

Pike Hang w/ 20lbs

Hip Flexor

Swivel Hips

Flexion

Extension

Over front x2

Over back x2

Shoulder External Rotation x2

Shoulder Internal Rotation x2

Calf

Ankle

 

Cooldown B: 

(30s each)

Bridge

Pike Hang w/ 20lbs

Hip Flexor

Front Splits

Side Splits

Pancake

External Rotation

Internal rotation

Calf

Ankle

 

Cooldown H:

(30s each)

Hang x4

Wrists x7

Calf

Ankle

 

Dedicated Stretching:

Warmup B

Hip Flexion

-Lunge

-Quad Lunge

Internal Rotation

-Static Pressured Swivel Hips

Calf

Ankle Flexion

Foundation A:

 

sPL/PE1

5x15r: 15,15,11,10

iM: Need more ROM

Failed

 

FL/PE3

4x24s: 24,24,24,24

iM: Good

Success

 

HBP/PE2

5x3r: 3,3,3,3,3 (Form?)

iM: Good

Pass

 

Pullups

5x3r: 3,3,3,2,2

iM: Good

Failed

Handstand: missed.

Foundation B:

SL/PE1
3x24s: 24,24,24
iM: Good

Success

 

MN/PE3

5x9r: 9,9,9,9,9 (Back curving? Momentum?)

iM: Good

Pass

SLS/SE3

3x2r: 2,2,2 (Smoothness?)

iM: 2/5r, good

Pass

SLS/SE6

5x5r: 5,5,5,5,5

iM: Good

Success

Handstand:

 

Wrists/SE2:

3x2r: 2,2,2

iM: Good

Success

 

HS/PE3:

5x60s: 60,60,60,60,60

HS/PE2: 3lbs, need more height (then work on width)

Continue work on ROM

Foundation A:

 

sPL/PE1

4x12r: 12,12,10,10

iM: Need more internal rotation to keep glutes on ground

Failed

 

FL/PE3

3x24s: 24,24,24

iM: Good

Success

 

HBP

5x3r: 3,3,3,3,3 (need work on tempo)

iM: Good

Pass

 

RC

3x6r: 6,6,6

iM: Good

Success

Weekend assessment:

 

Main focuses:

-increase internal rotation of the hip to keep both glutes on ground in sPL/PE1>iM.

• Stretch out internal rotation more

-Increase active mobility (particularly height) in shoulder extension for HS/PE2>iM

• Do more hand-grab shoulder extensions throughout the day!

-improve protraction strength

• Just keep grinding?

 

Other notes:

-sPL and HBP felt kind of weak on Friday. Definitely need work on strength in the protracted position. Might be over-complicating HBP by over-emphasizing protraction.

-should get a form check on MN/PE3 at some point to critique curvature of lower/upper back and use of momentum.

-trying to follow Daniel's advice about flattening core in FL progressions

Foundation B: Deload week!

 

SL/PE1

3x12s: 12,12,12

iM: Good

Success

 

MN/PE3

5x5r: 5,5,5,5,5 (Momentum--good, curvature of back--unsure)

iM: Good

Pass

 

SLS/SE3

3x1r: 1,1,1 (Smoothness?)

iM: Feels good (Working up reps)

Pass

 

SLS/SE6

5x3r: 3,3,3,3,3

iM: Good

Success

Handstand (Deload!)

 

Wrists/SE1.5

3x1r: 1,1,1 (Wrist Pushups are hard, but not quite painful. Keep in mind)

iM: Good

Success

 

HS/PE3

5x30s: 30,30,30,30,30

HS/PE2<iM: Need more height!

Pass

 

Comments:

-Maybe need to focus on stretches to bring hands together at that height & shoulder rotation? Extension flexibility is pretty good. Should also throw in Weighted Shoulder Extension stretch at the end of HS workouts

Foundation A (Deload)

 

sPL/PE1

5x8r: 8,8,8,8,8

iM: Need more internal rotation

Pass

 

FL/PE3

3x12s: 12,12,12

iM: Good

Success

 

HBP/PE2

5x2r: 2,2,2,2,2

iM: Good

Success

 

RC/PE1

3x3rL 3,3,3

iM: Good

Success

 

Comments:

-Tried focusing a little less on complete protraction on pushups. Still pushed up to full protraction at top and held it on the negative. Felt good. We'll see how it works outside of deload week

Handstand (Deload)

 

Wrists/SE1.5

3x1r: 1,1,1 (Tried going very slow. Wrists felt good)

iM: Good

Success

 

HS/PE3

5x30s: 30,30,30,30,30 (This is very easy at this point)

HS/PE2<iM: Still need more height. This element is infuriating.

Grrrr

 

Comments: 

-Annoyed with 0 progress on extensions. Throwing in almost-daily use of weighted shoulder extension stretch in warmup & cooldown for A & H days. Will also do dedicated stretching on Saturday.

Foundation B (Deload)

 

SL/PE1

3x12s: 12,12,12

iM: Good

Success

 

MN/PE3

5x5r: 5,5,5,5,5 (back curvature?)

iM: Good

Pass

 

SLS/SE3

3x1r: 1,1,1

iM: Fine? 

Pass

 

SLS/SE6

5x3r: 3,3,3,3,3

iM: Good

Success

Dedicated Stretching: Completed!

-Good addition. Will continue every saturday.

 

End of week comments:

-Need to focus on improving shoulder extension & hip inner rotation ROMs. Continue current stretching plan (specific for A/B days, dedicated full body on saturday) plus supplementary work throughout the day in free time.

-Need to check form on MN/PE3. Specifically on back curvature.

-This coming week will be a good test to see if my body can recover and progress on the 3-days/week template. 

Foundation A:

 

sPL/PE1

4x12r: 12,12,12,12 (Probably need recording to check hips/spine)

iM: Still need more internal rotation at hip

Pass

 

FL/PE3

4x24s: 24,24,24,24

iM: Good

Success

 

HBP/PE2

4x4r: 4,4,4,4

iM: Good

Success

 

RC/PE1

4x6r: 6,6,6,6

iM: Good

Success

Handstand

 

Wrists

4x2r: 2,2,2,2

iM: Good

Success

 

HS/PE3

5x60s: 60,60,60,60,60

HS/PE2<iM: Not even close...

*****

Foundation B

 

SL/PE1

4x24s: 24,24,24,24

iM: Good

Success

 

MN/PE3

4x12r: 12,12,12,12 (Clean up form a bit)

iM: Good

Pass

 

SLS/SE3

4x2r: 2,2,2,2 (Started losing smoothness in later sets)

SLS/SE4<iM: 3r/set

Failure*

 

SLS/SE7

3x1r: 1,1,1

iM: Good

Success

 

Comments:

-Need to clean up reps in MN, but I think my best form is good to go. Might be good to get video, but I'd like to move forward soon.

-*Stalling again in SLS/SE3. I think I won't be able to progress until I get further in the MN progressions. I am going to focus on progressing the iM, instead.

Handstand

 

Wrists

4x2r: 2,2,2,2

iM: Good

Success

 

HS/PE4

5x30s: 30,30,30,30,30 (shaking)

HS/PE2<iM: Not even close...

Work out shakiness over a micro cycle

 

Comments: 

-Moving forward with the HS progressions. 9 months with no progress on HS/PE2<iM is ridiculous. Will continue work on HS/PE2<iM in each HS session, though. Trying to figure out what I am doing wrong. In the meantime, I will work on the rest of HS so I can actually make some damn progress in my handstand!

Foundation A

 

sPL/PE1

4x12r: 12,12,12,12 (Checked, Form is good!)

iM: Need more internal rotation!

Pass

 

FL/PE3

4x24s: 24,24,24,24

iM: Good

Success

 

HBP/PE2

4x4r: 4,4,4,4

iM: Good

Success

 

RC/PE1

4x6r: 6,6,6,6

iM: Good

Success

Dedicated stretching completed! That shit huuurts

 

Weekend assessment:

Things are going well, except for HS/PE2<iM. Moving on from that, but keeping it in the workout.

Foundation B

 

SL/PE1

4x36: 36,36,36,36 (Shaking like hell, and was too low on the last set, maybe at the end of penultimate, too)

iM: Good

Failure

 

MN/PE3

4x15: 15,15,15,12 (Kept missing reps during the set. form was not great)

iM: Good

Failure

 

SLS/SE3

Didn't complete set

Going back to SE2, since SE3 is not going so well because of lacking hip flexor strength. Can probably return after mastering MN/PE5 or 6.

 

SLS/SE7

Didn't do

 

Comments:

Not a great day. First clear failures in elements since switching to 3-day/week standard template. Ended halfway through the workout (tired, feeling a bit of pain in groin/hamstring on nGHR, and feeling unenthused about SLS/SE3), skipping most of SLS/SE2, all of SLS/SE7, and stretching.

 

Was shaking from the first ABH, which suggests that I was a little spent before that first set. Could be caused by warm up. Tried warming up with 90kg dead instead of 70. Felt good, but may have affected my workout... Will stick with 70kg for now. I think I will also cut SLS, Glute-hams, and bridge twists from my warm-up. Though I can do them, I think they are a bit much for warm-up/prehab, since I haven't actually reached them on the progressions yet. Maybe no sprinting in the run, either.

 

Made it pretty far along though in SL & MN, ignoring messy form. Will adjust warmup, and maybe friday will be promising.

Handstand

 

Wrists/SE1.5

4x3r: 3,3,3,3

iM: good

Success

 

HS/PE4

5x30s: 30,30,30,30,30 (still a bit of shaking)

HS/PE2<iM: Need bit more height

Pass

 

Comments:

-Trying to go a bit wider with the wrist exercises, since handstand stance is supposed to be a bit wider than shoulder width

-still shaking on HS pe4, seems to happen more because of holding spine to floor. should recheck reqs for that move

-started doing neck stuff at the end of the workout 

Foundation A:

 

sPL/PE1

4x15r: 15,15,15,15 (Form is good? need to check protraction)

iM: Need more internal rotation

Pass

 

FL/PE3

4x36s: 36,36,30,25,20 (Back started arching)

iM: Good

Failed

 

HBP/PE2

4x5r: 5,5,5,5 (Form became sluggish and possibly cheated reps)

iM: Good

Pass?

 

RC/PE1

4x9r: 9,9,9?,6+2 (Form broke down)

iM: Ehhh. Need to recheck. hurts forearms!

Failed

 

Comments:

-Need to pay attention to form on HBP and sPL next time.

-need to break down progression for FL & RC:

-FL: 4x28s, 4x32s, 4x36s

-RC: 4x7r, 4x8r, 4x9r

Handstand

 

Wrist/SE1.5

4x3r: 3,3,3,3

iM: good

Success

 

HS/PE4

5x30s: 30,30,30,30,30 (Still a bit shaky, but getting better)

HS/PE>iM2: Keep truckin'

Pass

 

Comments:

-Forgot neck work!

-hspe4, do not allow lower back to arch or come off floor. keep ribs pulled down and upper back flat

Foundation B:

 

SL/PE1

4x28s: 28,28,28,28 (Still shaky, but I think ROM was good! can probably move on?)

iM: Good

Success?

 

MN/PE3

4x13r: 13,13,13,13

iM: Good

Success

 

Razor Curls

5x1r: 3,1,1,1,1

SLS/SE3: 1,~1,1,~1,~1

Pass

 

SLS/SE7

5x1: 1,1,1,1,1 (Iffy on one set)

iM: Good, but lost some ROM in last two sets

Pass

 

Comments:

-Everything is moving, not sure how to move with SL, though. Should I work same time next week to work out shakiness? Or should I continue with slow progression? (aka 4x32s) i think i should go with progression.

10/11 Stretching

 

Completed!

 

-Trying some german hangs for now to build up to 10 kg hangs