Training log

Goal

One arm chin and general good strength and stamina on my way there.

19 October

Parallette HS - 3x30 seconds

Parallette L-sit - 3x20 seconds

One arm pushups - 3x3 per arm

Sls - 3x5 per leg

Wrist pushups - 2x10

20 October

Casual ring workout:

Flat tuck FL and flat tuck FL rows

L-sit to tuck shoulderstand

Bulgarian dips to tuck planche

Jumping MU

Flat tuck 260 pulls and flat tuck BL

OAC 90° holds

22 October

Rings:

RTO dips - 3x3

L-sit bulgarian pullups - 3x3

Paralettes:

L-sit - 3x20 seconds

23 October

Rings:

Jumping MU, L-sit, flat tuck shoulderstand, RTO dip, flat tuck planche, negative MU, flat tuck 360 pull - 2 sets

RTO dips - 1x3

Flat tuck front lever rows - 1x5

OAC negatives - 2x2 per arm

L-sit - 1x15 seconds

26 October

Rings:

Jumping MU, L-sit, straddle shoulderstand, RTO dip, flat tuck PL, RTO dip, negative MU, flat tuck 360 pull - 3 sets

L-sit to straddle shoulderstand - 2 reps

RTO dips - 2x3

Flat tuck FL rows - 2x4

27 October

SLS - 3x5 per leg

Deep squat jumps - 3x10

28 October

Rings:

Jumping MU, L-sit, flat tuck shoulderstand, L-sit, tuck PL, 2xRTO dips, negative MU, flat tuck 360 pull - 3 sets

Negative flat tuck PL pushups - 2x3

Front lever pulls - 2x4

Jumping MU, flat tuck PL, negative flat tuck PL pushup, forward roll to invert pike, negative half lay FL - 2 sets

Floor:

Wrist pushups 2x10

30 October

Weighted SLS - 3x3

Deep squat jumps - 3x10

15 meter sprints - 3x3

Parallette HS - 3x30 seconds

3 November

Parallettes:

L-sit to HS - 3x3

HSPU - 3x1

L-sit lift - 3x5

Floor:

Negative SLS - 3x20 seconds per leg

5 November

Rings:

Jumping MU, L-sit, flat tuck shoulderstand, L-sit, flat tuck PL, RTO dip, negative MU, flat tuck 360 pull - 3 sets

Bulgarian L-pullups - 3x3

Swinging support - 3 sets

Floor:

Wrist pushups - 2x10

6 November

Floor:

Weighted SLS - 3x3 per leg

Deep squat jumps - 3x10

20 meter sprints - 3x3

Rings:

Negative L-OAC - 3x1 per arm

12 November

Rings:

Jumping MU, L-sit, shoulderstand, L-sit, flat tuck PL, forward roll, flat tuck 360 pull - 3 sets

Negative L-OAC - 2x1 per arm

RTO dips - 3x3

One arm L-hang - 2x10 seconds per arm

Floor:

Wrist pushups - 2x10

Comment:

Shoulderstand was quite solid in the first set.

Flat tuck 360 pull improved; did half lay on both ways down.

17 November

Parallettes:

HS - 3x20 seconds

Advanced L-sit - 3x10 seconds

Flat tuck PL - 3x10 seconds

L-sit to shoulderstand - 3x5

HSPU - 10x1

23 November

Rings:

Jumping MU, L-sit, flat tuck PL, L-sit, flat tuck PL, negative MU, flat tuck 360 pull - 3 sets

Shoulderstand, 3 RTO dips - 2 sets

False grip L pullups - 2x3

Parallettes:

Advanced L-sit, shoulderstand, HS - 3x3

24 November

Rings:

Flat tuck 360 pull - 3x2

Flat tuck PL, 3 RTO dips - 3 sets

False grip L pullups - 3x3

Comments:

Rings shoulderstand is still not completely solid.

While doing the false grip L pullups I feel I can almost do a MU. The jumping MU's are also getting very easy. Soon time to attempt a proper MU and the first goal of this training period will be reached.

Elbows hurt too much when training on rings two days in a row...

Nice trainings

do you do any shoulder or elbow prehab?

26 November

Back squats 20 kg - 3x10 (first session)

Back lever - 2x5 seconds, goal achieved.

1 December

Back squats 40 kg - 2x10

Front squats 40 kg - 2x5

Did a ring muscle up for the first time, goal reached.

2 December

MU, L-sit, straddle shoulderstand, L-sit, RTO dip, negative MU, flat tuck 360 pull - 3 sets

L OAC negative - 2x1 per arm

RTO dips - 2x4

Razz said:

Nice trainings

do you do any shoulder or elbow prehab?

Thanks

I do stretching and such before training sessions and some after. Do you have any advice on what more to do? Would appreciate it.

Congratulations with your muscle up!

For shoulder Ido's scapula and shoulder routines. For elbow if they are sore, light reverse curls and normal curls seem to help some people but i dont have much experience with elbow re/prehab

3 December

Back squats 60 kg - 3x5

Front squats 50 kg - 3x5

Calf raises 40 kg - 3x10

Leg curls machine 60 kg - 3x5

Thanks, I'll check it out.

7 December

Back squats 70 kg - 3x3

Front squats 70 kg - 3x3

Calf raises 50 kg - 3x10

Leg curls machine 70 kg - 3x5

8 December

Negative L OAC - 3x1

3 dips, 5 seconds L-sit, 3 dips, 5 seconds L-sit, 3 dips, 5 seconds L-sit - 3 sets

BL - 3x4 seconds

Calf raises 60 kg - 4x5

Sls 20 kg - 3x3 per leg

9 December

HS - 3x20 seconds

L-sit lifts - 3x5

10 December

Front squats 70 kg - 4x3

BL - 3x5 seconds

Negative L OAC - 3x1

Calf raises 70 kg - 4x8

3 dips, 5 seconds L-sit, 3 dips, 5 seconds L-sit, 3 dips, 5 seconds L-sit - 2 sets

Dips - 16 reps

14 December

Front squats 70 kg - 3x3

Back squats 70 kg - 3x3

Calf raises 70 kg - 3x5

Leg curls machine 70 kg - 3x5

Comment:

Holding two 35 kg dumbbells is too much tension on the elbows, need to rest them for the ring work. Single leg calf raises next time...

15 December

MU, L-sit, RTO dip, shoulderstand, RTO dip L-sit, RTO dip, flat tuck PL, negative MU, flat tuck 360 pull - 2 sets

MU, 3 RTO dips, L-sit, forward roll, flat tuck FL - 2 sets

OAHLL - 2x3 (incomplete ROM)

360 pulls - 2x1 (full BL negative, flat tuck FL negative)

Comment:

I'm going to keep working OAHLL's until I reach myhand with my feet.

BL and FL are getting better and better.

The shoulderstand today was solid enough to count as a goal reached.

16 December

SLS 20 kg - 5x3 per leg

Calf raises 50 kg - 3x10

Comment:

Tried single leg calf raises. Too much focus on balance to be effective...

17 December

Dip 40 kg - 1 rep

Dip 50 kg - 1 rep - new record

Dips 30 kg - 2x5

Pullup 20 kg - 1 rep

Pullup 40 kg - 1 rep - new record

3 dips, 5 second L-sit, 3 dips, 5 second L-sit, 3 dips, 5 second L-sit - 1 set

L pullups - 2x5

1 January

L hang - 3x20 seconds

2 January

Front squats 70 kg - 5x3

Calf raises 50 kg - 3x10

BL - 3x5 seconds

L OAC negative - 3x1 per arm

3 January

Dips 25 kg - 4x5

Pullups 25 kg - 1x5

Pullups 15 kg - 3x5

4 January

HLL - 5x5

Neck crunches - 1x50 per side

What is a "neck crunch"?

couldn't find a better name for it. at 4:00 in here: http://www.youtube.com/watch?v=44xjuFRwpMt%204:00

but without weight for the moment. doing it for fun mostly, and for sparring with friends.