Hope you had a good vacation! Don't worry your strength will come back fast 
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Training log
Started by Joakim Anderson, October 20, 2009 · 213 Replies · 7,854 Views
Thanks Razz, it was nice. A month in southern Mexico and a few weeks in Guatemala. Feels good to be back though
19 April 2010
Jump rope - 5x1 minute
SLS - 5x5 per leg
How's the form on the OAP?
Wide legs and elbow out, to be honest. It used to be better, and will get better again. But even with half bad form I think it's good training.
20 April 2010
Rings:
MU, L-sit, straddle shoulderstand, L-sit, RTO dip, negative MU - 2 sets
Pike 360 pulls - 2x5
German hang - 2x10 seconds
Support - 3x30 seconds
Inverted hang - 45 seconds
Bulgarian dips - 5 reps
Bulgarian L-pullups - 3 reps
OA L-hang - 10 seconds per arm
21 April 2010
SLS - 10, 9, 8, 7, 6, 5, 5, 5 per leg
22 April 2010
Parallell bars:
Dips - 5x10
L-sit - 5x15 seconds
L-OAC static hold - 3x5 seconds
L-pullups - 2x5
Half press - 3x10 seconds
Floor:
Bridge pushups - 3x10
Wall HS - 5x30 seconds
Rings:
Support - 3x30 seconds
Hang - 1 minute
26 April 2010
Parallell bars:
5 seconds flat tuck PL, 10 dips - 3 sets
20 seconds flat tuck FL, 5 L-pullups - 3 sets
10 seconds flat tuck BL, 10 SLS per leg - 3 sets
15 seconds L-sit, 10 support to L-sit - 3 sets
Rings:
MU, 30 seconds support - 3 sets
RTO dips - 3x3
Inverted pullups - 3x8
German hang - 2x10 seconds
OA L-hang - 2x10 seconds
27 April 2010
Negative L-OAC - 3x1 per arm
29 April 2010
Rings:
RTO dips - 2x3
MU, 5 Bulgarian dips - 3 sets
Bulgarian L-pullups - 2x5
L-OAC static hold - 5 seconds per arm
Pike 360 pulls - 2x5
OA L-hang - 15 seconds per arm
Parallell bars:
L-sit to flat tuck PL - 5 reps
Dips - 10 reps
L-sit 5 kg - 5x5 seconds
Flat tuck PL pushups - 3x3
Floor:
Wall HeSPU - 5 reps
Bridge pushups - 10 reps
3 May 2010
Rings:
MU, 3 RTO dips, negative MU - 3 sets
Tuck FL rows - 3x5
Pike 360 pulls - 5x3
German hang - 2x10 seconds
Support - 4x30 seconds
OA L-hang - 15 seconds, 10 seconds, 5 seconds per arm
Parallell bars:
Support to L-sit 5 kg - 3x10
Half press - 3x15 seconds
Floor:
Flat tuck PL - 6x5 seconds
Jump rope - 3x1 minute
Wall HS - 5x30 seconds
Bridge pushups - 3x10
6 May 2010
OAP - 3x3 per arm
L-sit lifts - 3x5
7 May 2010
Rings:
RTO dips - 2x3
Pike 360 pulls - 2x3
Floor:
Sparring - 3x2 minutes
Squats 50 kg - 2x15, 2x20
Comment:
I should have rested after the OAP's yesterday. Hurt my elbow in the rings and had to abort the session. I'll probably rest and do squats the coming days. Sparring was fun, hopefully more of that soon.
8 May 2010
Squats 50 kg - 5x15
10 May 2010
Squats 50 kg - 3x20
11 May 2010
Parallettes:
Flat tuck PL - 7x7 seconds
L-sit - 3x20 seconds
Floor:
Deadlift 110 kg - 5x5
OAP - 3x3
12 May 2010
Rings:
Support - 2x30 seconds
Parallell bars:
Dips - 3x15
L-OAC static hold - 2x5 seconds per arm
Floor:
Sparring - 8x1 minute
14 May 2010
Rings:
MU, L-sit, straddle shoulderstand, L-sit, 3 RTO dips, negative MU - 3 set
Parallettes:
L-sit to shoulderstand - 3x5
L-sit 5 kg - 3x7 seconds
L-sit - 3x20 seconds
Flat tuck PL - 3x10 seconds
Floor:
OAP - 3x3 per arm
15 May 2010
Parallettes:
HSPU - 3x1
L-sit - 3x20 seconds
Tuck PL pushups - 3x10
Floor:
Wall HeSPU - 3x5
Squats 70 kg - 3x10
16 May 2010
Parallettes:
L-sit 5 kg - 3x10 seconds
L-sit - 3x20 seconds
Flat tuck PL - 3x10 seconds
Tuck PL pushups - 3x10
Floor:
OAP - 3x3 per arm
17 May 2010
Rings:
L-sit - 2x15 seconds
Tuck PL - 3x10 seconds
One-legged FL - 2x10 seconds
Flat tuck FL - 10 seconds
Flat tuck BL - 2x15 seconds
RTO dips - 4x4
OAC negative - 1x1 per arm
Bulgarian L-pullups - 3x5
Support - 37 seconds
Inverted hang - 1 minute
Floor:
Jumprope - 1 minute
Wall HS - 3x30 seconds
18 May 2010
Rings:
MU - 10x1
Floor:
Squats 50 kg - 4x20, 1x30
Comment:
First time I really work MU's in a session. Felt good with sets of 1. Going to try 2 next time.
The squats feel good, even though 50 kg is easy. Going to work towards doing 100 reps in as few sets as possible, just for fun.
19 May 2010
Deadlift 90 kg - 3x10
20 May 2010
Parallettes:
L-sit - 3x20 seconds
L-sit 5 kg - 3x10 seconds
Flat tuck PL - 3x10 seconds
Floor:
OAP - 3x4 per arm
21 May 2010
Squats 50 kg - 4x25