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Started by Joakim Anderson, October 20, 2009 · 213 Replies · 7,854 Views
5 January
Parallettes:
L-sit, shoulderstand, HS - 2x5
L-sit 5 kg - 5x5 seconds
HSPU - 3x1
6 January
Back squats 75 kg - 3x5
Front squats 75 kg - 3x3
Calf raises 50 kg - 3x10
Leg curls machine 70 kg - 3x5
BL - 2x5 seconds
Flat tuck FL - 2x10 seconds
L-sit - 2x10 seconds
L hang - 2x10 seconds
7 January
L OAC negative - 2x2, 2x1
Dips 30 kg - 3x5
Comment: Making progress on the oac negatives, working towards sets of five per arm.
Do you really front squat and leg curl the same as you backsquat or are you taking it easy on the backsquat?
I would probably focus on three heavy sets of back squats trying to increase every workout instead of machine hamstring curls and other accessory exercises. I suspect you'd see way better results with that.
Razz: I haven't done much heavy leg training the last half year, so I've been taking it a bit slowly, but I'm starting to feel comfortable enough to increase a bit now.
Emil: Doesn't sound stupid at all, I'll give it a try.
8 January
Flat tuck PL - 3x7 seconds
9 January
Parallettes:
L-sit 5 kg - 5x5 seconds
Flat tuck PL 5 kg - 5x5 seconds
Shoulderstand - 3x15 seconds
10 January
Parallettes:
L-sit 5 kg - 5x5 seconds
Flat tuck PL pushups - 3x5
11 January
Dips 35 kg - 3x5
Back squats 80 kg - 4x4
L OAC negatives - 2x2
12 January
Back squats 85 kg - 3x3
Flat tuck FL - 3x15 seconds
Calf raises 50 kg - 3x10
HLL - 3x5
13 January
Parallettes:
Flat tuck PL pushups - 5x5
L-sit 5 kg - 5x5 seconds
14 January
Back squats 90 kg - 3x3
Calf raises 50 kg - 3x12
L OAC negatives - 1x2 per arm, 1x1 per arm
Flat tuck FL pullups - 2x5
15 January
Rings:
First session on a long time, so mostly play... MU's, shoulderstands, flat tuck PL, RTO dips, bulgarian dips, etc...
Comment:
My elbows hurt a bit now after hard OAC and dip training at the gym, so I'll go lighter for a while.
16 January
One arm L-hang - 3x10 seconds per arm
18 January
L OAC negatives - 3x1 per arm
Dips - 3x15
19 January
Back squats 80 kg - 5x5
Calf raises 50 kg - 5x12
22 January
Dips - 1x15, 3x10
L OAC negatives - 1x1 per arm
One arm L-hang 3x10 seconds per arm
25 January
Parallettes:
L-sit lift, flat tuck PL pushup, shoulderstand - 3x2
SLS - 3x10 per leg
Bridge pushups - 3x10
Wrist pushups - 1x10
First knuckle - 1x10
Comment:
Abandoning weighted workouts for the near future. Bodyweight training feels much better both physically and mentally.
jocke_a said:Abandoning weighted workouts for the near future. Bodyweight training feels much better both physically and mentally.
NICE 
jocke_a said:Abandoning weighted workouts for the near future. Bodyweight training feels much better both physically and mentally.
I'm scarred to do that :oops:
Great workouts there! Keep up the good work
27 January
L OAC 90° static hold - 2x5 seconds per arm
Flat tuck FL - 2x25 seconds
Negative pullup - 3x30 seconds
L pullup - 2x5
Thanks guys 
Jeffrey, what kind of weighted training to you do?
jocke_a said:Thanks guysJeffrey, what kind of weighted training to you do?
Ive been training with a mix of bodybuilding and powerlifting for about 8 years now. This is my first time doing some gymnastics stuff. Atm I'm training with a FB routine as you can see in my log. I focus on the FL and the planche for the upcoming eight weeks. After that I will change my routine.
29 January
Parallettes:
L-sit lift, flat tuck PL pushup, L-sit lift, shoulderstand, L-sit lift - 3 sets
SLS - 3x10 per leg
Bridge pushups - 3x10
Flat tuck PL pushups - 3x5
Comment:
Next time I'll cut the reps on SLS and work on perfecting the form: straight horisontal leg.
2 February
Parallell bars:
Dip, flat tuck PL - 2x5
½ press - 2x30 seconds
Flat tuck FL - 2x25 seconds
Looks nice Jeffrey. Keep up the good work, I'll check your log now and then
5 February
Flat tuck FL - 3x10 seconds
Flat tuck BL - 3x10 seconds
Flat tuck PL - 6x5 seconds
Flat tuck FL pullups - 3x5
Tuck PL pushups - 3x10
L OAC 90° hold - 5 seconds per arm
L-hang to V-hang - 1x10
L OAC negative - 1 per arm
Comment:
I'm straightening my body a bit more than a flat tuck FL for more tension.
Though I can easily do full BL's for several seconds, doing them in training puts too much tension on the elbows, so I'll do easier variations for now until I find a solution.
OAC is getting stronger. I can pull myself upwards like I could six months ago, but not a full ROM of course.
8 February
Flat tuck PL - 1x5 seconds
L-sit lifts - 1x8
SLS - 1x5 per leg
Comment:
Interrupted by a phonecall from an old friend...
Trying to perfect the form on SLS with fewer reps now, holding the straight leg as high as I can during the entire movement.
9 February
SLS - 3x10 per leg
Tuck planche pushups - 3x10
Bridge pushups - 3x10
L-sit lifts - 3x8
Going to Mexico on vacation for quite a while, I don't know how long. I'll get back to training as soon as I come home, and in the meantime I'll try to find bars to keep the OAC strength in level.
8 April 2010
Flat tuck PL - 3x5 seconds
L-sit lift - 3x3
OAP - 3x2 per arm
Bridge pushups - 3x5
12 April 2010
Rings:
Bulgarian dips - 2x5
Negative OAC - 1 per arm
Tuck 360 pull - 2x5
MU - 2 reps
Support - 40 seconds
13 April 2010
SLS - 2x8
Squat jump - 3x10
Sprint - 10x30 meters
14 April 2010
Rings:
Flat tuck PL (parallettes) - 6x5 seconds
Flat tuck BL - 4x15 seconds
Flat tuck FL - 3x20 seconds
L-sit - 4x15 seconds
Bulgarian dips - 1x5, 1x3
L-pullups - 2x4
OA L-hang - 15 seconds per arm
Comments:
Getting back to ring training after a very long time off and quite some strength loss, so I'm taking it easy and trying to find my current strength level and a good routine.
15 April 2010
Wall HS - 4x30 seconds
OAP - 3x1 per arm
Bridge pushups - 3x5
Negative SLS - 3x20 seconds
16 April 2010
Squat jump - 2x10
SL jump - 3x30 meters per leg
18 April 2010
Rings:
Flat tuck PL - 2x5 seconds, 2x5 seconds on floor
Pike 360 pulls - 3x5
L-sit - 15 seconds, 2x10 seconds
Bulgarian dips - 3x6
Negative OAC - 1 per arm
False grip L-hang - 10 seconds
OA L-hang - 10 seconds per arm
Comment:
Everything is weaker, just trying to get to where I was.