Training log

26 May 2010

Rings:

MU, L-sit, straddle shoulderstand, L-sit, 3 RTO dips, forward roll - 3 sets

MU, 15 seconds support, negative MU - 5 sets

Negative L-pullup - 3x20 seconds

Parallettes:

Flat tuck PL - 3x10 seconds

L-sit 5 kg - 3x10 seconds

Floor:

Deadlift 110 kg - 5x5

Comment:

PL work and weighted L-sits are getting easier. I tried some HLL's for the first time in long (I don't have a bar at home) and it was easy work after training L-sits.

110 kg is all the weight I have. The plan is to do 6x5 next time for a total of 30 reps, then work towards doing them in as few sets as possible.

28 May 2010

Parallettes:

Flat tuck PL - 3x10 seconds

Floor:

OAP - 5, 4, 3 per arm

1 June 2010

Rings:

MU - 10x1

Floor:

Squats 50 kg - 4x25

Pushups - 3x20

2 June 2010

Rings:

MU, L-sit, straddle shoulderstand, L-sit, 3 RTO dips, negative MU - 3 sets

Pike 360 pull - 3x3

Parallell bars:

Dips - 3x15

Comment:

Straddle shoulderstand is very solid now.

Pike 360 pulls are close to being L-sit 360's.

My bodyweight has gone from 75 kg to 77-78 kg the last month. The only dietary change is more raw eggs between meals.

3 June 2010

Rings:

MU, 15 seconds support - 4 sets

Floor:

Deadlift 110 kg - 5x6

4 June 2010

Parallettes:

L-sit 5 kg - 3x10 seconds

Flat tuck PL - 3x10 seconds

Floor:

Neck crunches - 1x10

Cook your eggs.. makes you absorb the protein better

Much better? I cook them almost half of the time, but swallowing one is so much less effort

5 June 2010

Rings:

MU, L-sit, straddle shoulderstand, L-sit, flat tuck PL, L-sit, half press, negative MU - 3 sets

Pike 360 pull - 3x5

Parallettes:

HSPU - 1x2

Floor:

Squats 50 kg - 3x30, 1x10

Comment:

Never done two HSPU's in one set before. I haven't been working on them either, just got the strength from other work. Three in a set and one of my initial goals will be reached.

6 June 2010

Medicine ball throws - 30 minutes

Can't be bothered to find the numbers But ask slizzardman he might remember, he posted some numbers before..It is truely much less hassle to just swallow them though

7 June 2010

Parallettes:

L-sit - 6x15 seconds

Flat tuck PL - 3x10 seconds

HSPU - 1x2

Floor:

OAP - 2x8 per arm

8 June 2010

Rings:

MU - 3x1, 1x3, 2x2

Floor:

Deadlift 110 kg - 3x10

Comment:

Muscle ups are getting much easier. I was going for 10x1 but realized it was easy enough now to do more per set. Going for better sets next time.

Same with the deadlift. I need more weights...

9 June 2010

Rings:

MU, L-sit, straddle shoulderstand, L-sit, flat tuck PL, L-sit, backward roll, german hang - 5 sets

14 June 2010

Rings:

MU, L-sit, straddle shoulderstand, L-sit, 3 RTO dips, L-sit, negative MU - 3 sets

Pike 360 pulls - 3x5

I'm curious why you have your MU set up like 10x1... Why only one set?

15 June 2010

Rings:

L-chinups - 3x8

L-sit - 4x15 seconds

German hangs, inverted pikes, wide supports, some MU's, forward rolls, a strap HSPU, some shoulderstands, etc.

Parallell bars:

Dips - 3x20

Floor:

Sparring - 5x1 minute

Seiji said:

I'm curious why you have your MU set up like 10x1... Why only one set?

It's 10 sets of 1 rep I haven't trained very much muscle ups so I just wanted to start easy. Going harder from now on though.

17 June 2010

L-OAC static hold - 3x5 seconds per arm

21 June 2010

Parallell bars:

Dips - 3x10

Extended isometric dip - 3x40 seconds

L-pullups - 3x8

Comment:

Had to try some extended isometrics after reading slizzardman's posts. Felt nice although I didn't make a proper isometric workout of it.

22 June 2010

Rings:

MU - 3x3

Floor:

Deadlift 110 kg - 3x10

23 June 2010

Extended isometrics:

Dip - 5 minutes, 6 pauses

Pullup - 3 minutes, 3 pauses

Squat - 3 minutes, 2 pauses

Inverted hang - 2 minutes, 3 pauses

Comment:

This killed me.

28 June 2010

Rings:

MU, L-sit, straddle shoulderstand, L-sit, 3 RTO dips, negative MU - 3 sets

Pike 360 pulls - 3x5

Floor:

Wall runs - 3x30 seconds

29 June 2010

Playday. 3x8 L-pullups, football/soccer, 32 kg kettlebell stuff, a little ring work, planche stuff, L-sits and so on.

5 July 2010

Rings:

MU, L-sit, straddle shoulderstand, L-sit, RTO dip, L-sit, RTO dip, L-sit, RTO dip, negative MU - 3 sets

Pike 360 pulls - 1x10

German hang - 2x30 seconds

Parallell bars:

5 dips, 5 seconds L-sit, 5 dips, 5 seconds L-sit, 5 dips, 5 seconds L-sit - 1 set

Floor:

Wall HS - 1x1 minute