Danny's Workout Log

Hi all, I am totally new on Gymnastic Strength Training™ and together with George, who helped me out a lot, I set some short-time goals.

My long term goals are doing the planche and front lever, but as a short-time goal I've set the Muscle-up and the HSPU against wall as my primary goals!

The workout I'm using goes like this(roughly):

Workout 1

HSPU at wall - 10xControlled Negatives, 10x 1/4 ROM.

Pull-ups x 20.

Dips x 20.

Hanging leg raises (working toward full toes-to-bar ROM) x 20

Overhead Squats x 20.

Workout 2

Handstand at wall static hold, 60 seconds.

Planche progression

Front-lever progression

Static core: Superman, Side plank.

10 Skin the cats on bars.

20 Frog Jumps, 3x100m Hill Sprints.

Monday: Workout A

Wednesday: Workout B

Friday: Workout A

etc.

Planche & Lever Progression:

I can hold the frog stand for 60 seconds in just 2 sets now, I already doubled the times I can hold the frog stand without resting from 10 seconds to 30 seconds in just a week, the only thing I should watch out for is lowering my hips!

I actually only did the tuck front lever once, and I made it to 60 seconds in 4x15 seconds..

I will inform you guys about my progress next week!

If anyone has something he would like to add to my workout, or has some tips/critique, say it please! Since I am totally new to gymnastic training.

Oh and by the way, I have no rings I can use so that's why there's no ring training.

Little update, haven't been training today but this week I am going to join a gymnastic lesson, to try out.. So maybe in a few weeks I have a coach, rings and a lot of other stuff I can train on.

Today I did my first strict routine of Workout A.

HSPU 10 Controlled Negatives..

HSPU 10x50% rom.. (very easy actually, I shall do them a bit slower next time because the negatives were harder. :wink:

Pull ups false grip x 4,4,4,3,2.

Dips on Bar x 6,6,6,2 . To easy so I did one set of 5 dips on parralel bars extra.

20x hanging leg raises with bent legs..

I am happy about this workout. As soon as I make real progress I will post it.

Greets.

Thuesday I did Workout B and Thursday Workout A again..

Today no real workout because I still felt a little tired, I played around with two ropes attached one meter apart from eachother.

Did the inverted hang, and some skin the cats on them. I even tried support but could only hold it for 2 seconds, and I don't think that was a good idea for my wrists. But man, I love the inverted hang, I dropped myself in a 45 degree back lever and held it for 10 seconds.

Little update, yesterday I did the static workout, and I increased in my planche progression a lot!

Frog stand 2x 30 seconds.

Tuck Front Lever 3x20 seconds.

Handstand holds: 2x30 seconds, easy.

Glad to see you're still working toward your goals. Keep up the good work, and thanks for keeping us posted.

Cheers,

George.

Yes I really like gymnastic stuff!

I don't always have the time to post it all here, but don't think it is really interesting to read, so I will only post once in a while and then only my progressions!

HSPU against wall is coming really close though! Almost time to start practicing them on chairs, so I can go deeper!

Here is how you can minimize various types of

fatigue and get the most out of your strength training:

1) limit the repetitions to five and fewer;

2) increase the rest intervals between sets to a duration of three to five minutes;

3) limit the number of sets to two;

4) pause and relax between reps;

5) do not practice a lift more than five times a week.

That's what Pavel says in Power to the People!

I really like to increase at my pull-ups, since I already increased a lot at my paralettes dips(from like 6 to 12+). But at the moment I have to do 5x4 to get to my 20 pull-ups, leaving a few reps in the bank each set.. For dips I do 5x4 tog(leaving way more in the bank), and I seem to get much more strength gain. So what should I do?

Drop in the number of total pull-ups and only do 2x3 every workout? Or just do more sets with less reps, so 7x3 instead of 5x4..

I am a teenager, and I think most teenagers like to pack on some muscle, but I think I can drop that for a little while and make gaining strength my primary goal, so what should I do to get optimal results??

Little update, I am able to do the HeSPU now with head touching the floor.

Frog stance is at 45 seconds now, guess I can do 60 seconds already, but as I was told, I try to stay away from failure. :wink:

Tuck lever isn't really improving though, while my dips/planche etc. all made great gains, I have to add weight to my dips if I want to do less then 5 repetions. I really want to get better at Pull-ups and my lever progression, so I'm thinking about following some Pull-up concentrated improvement program..

- http://strongerman.com/guests/the_fighter_pullup.pdf

- http://www.redwhiteandbluefitness.com/x.pro/ModShow/ShowPage/25809

- http://www.dragondoor.com/articler/mode3/220/

- Greasing the Groove..

Anyone has some other good articles about improving at pull-ups? Feel free to post them here. Any advices about which program to do, or just how to improve at pull-ups are very welcome..

Greets, Danny.

Thursday 5 june

Pull-Ups x 15 (5,4,3,2,1)

Frog stance 1 x 60 seconds

3x15 seconds all-effort Sprints.

Friday 6 June

Pull-ups x 16(5,4,3,2,2)

Saturday 7 june

Pull-ups x 17(5,4,3,3,2)

HeSPU x 12+2 (4,4,4) + 2 negatives.

Dips BW+5kg x 16 (1,2,3,4,3,2,1)

Support Leg Raises (5,5)

12 V-ups.

Sunday 8 june

Pull-ups x 18 (5,4,4,3,2)

If you can hold a 60 second frog stand you may want to move onto the tuck planche or straight arm frog stand.

Ed

Monday 9 june

Pull-ups x 19 (5,5,4,3,2)

HeSPU x 12@75%(4,4,4)+2x100%(negatives) (2)

Tuck Planche 60 seconds (10,10,10,10,10,10)

Tuck Front Lever (10,10,10,10)

Thuesday 10 june - REST!

Wednesday 11 june

Pull-ups x 20 (6,5,4,3,2)

HeSPU nose touch floor (4,4,3,2,1)

Tuck Planche (10,10,10

Tuck Front Lever (10,10,10

Thursday 12 june

Pull-ups x 21-22 (7,5,4,3,3)

HeSPU nose touch floor (5,4,3,2,1)

Incredible how I increased @ pull-ups, easily banging out 7 today!

Time for an update!

My pull-up strength really improved a lot due to the Pavel Fighter Pull-up Program. I can do 10 pull-ups now, but the 10th = failure/almost failure.

But I'm happy with the results, and starting to focus on other things now!

I did some work for an L-sit and obtained one really easily, can do a 5 seconds solid L-sit now easily!

Tucked planche is max at 15 seconds or something, not really improving a lot, but I feel the difference as I am able to lift up my hips higher and higher!

Getting really close to the back lever, tucked front lever is at 20-25 seconds max..

Still I have some difficulties with the HeSPU against wall, so practicing them with 75% ROM, negatives and pike-pushups a lot. Also I have been doing weighted pull-ups lately, love them!

I am going to focus a bit more on practicing the freestanding handstand, I want to be able to do one for over 10 seconds!

About my current goals, I am still working on the HeSPU and Muscle-up, but they are both REALLY REALLY close! Especially the Muscle-up, I might be able to do one any second!

In the meantime I already achieved the L-sit, which was really satisfying!

For the future, my goals will be a 10 seconds freestanding handstand, and a press to handstand!

Really enjoying training all these skills, thanks a lot everyone for the information on this forum!

Greats, Danny.

Long time, no post!

Just a little post to update you how ive been doing, the workouts posted above are far from reality. I work a lot now, and GTG some skills troughout the day.

I can do the muscle-up and HeSPU now, few in a row actually.

Also, I reached a 5 seconds straddle front lever!

Planche progressions is still at 15 seconds, but now at floor!

L-sit is down to 15 seconds, pull-up max still at 10 but with more ease!

Quite happy with the results so far. Some people even mentioned that my shoulders looked a bit 'rounder' and my neck size increased, lol.

Err.. it's been quite a while since my last post here. Lots of things have changed also.

After my last post here I began training more and more MMA, pushing my newbie gymnastic workouts to the side. I participated in some amateur fights which I all won. My body composition changed a lot during that time. Now, with busier work and school schedules i've cut back to only training MMA once a week to keep up my conditioning and skills. I want to do some home training and get back on the various gymnastic skill progressions I found on this website.

I built some simple PVC parralets yesterday to help my training.

You can find some more pictures here, what do you think? Is it to high, to low, to broad? :?: Still wondering on how to hang-up some rings in my appartment, the roof is not an option. Any ideas are highly appreciated.

Anyway, I'll see where I am on the different progessions compared to two years ago and use this topic as a personal workout log whenever I made some progression. Hope you don't mind or even enjoy it a little bit.

I've just ordered a pair of Xtreme Rings, can't wait till they arrive! Figured a way to hang them up in my appartment, now all that's left is to buy some mats so I won't break my face when falling lol. Anyway, can't wait till they arrive and get started on the rings!

Been practicing the FSP's religiously, and playing around with the WOD's to see where my strength levels are and what scaling I need. Made some pretty quick gains in the tuck planche, L-sit and also achieved my first 5s Straddle-L (on floor) yesterday.

As soon as I have the rings set-up at home i'll start my first SSC. Been reading a lot on nutrition also, incorporating some Paleo rules in the past 2 months. Already seeing some great changes, actually i've never been leaner then I am right now. Anyway, I think i'm starting to fall in love with this style of training. Love this website, love the community and love all the knowledge of Coach, Ido and others combined.

Just got my set of Xtreme Rings!!! Can't wait to try them out this evening! Still have to hang them up at my home though, how did you guys do this??

Also, yesterday after half an hour of stretching I managed to hold a 10sec Straddle-L..

I just use heavy duty eye lag bolts and drill them into the ceiling joists. You take the eyebolt size, 10mm for example, and drill a 9mm hole into the wood. Then you put a long screwdriver through the eye of the bolt and start screwing it in using the screwdriver for extra torque as the eye bolt starts going into the wood. You'll need it. Then you just turn it all the way until the eye is slightly pressing into the ceiling. Basically as far as you can. They will hold at least 280 lbs each, so you should be good for kipping.

That's the easiest and cheapest way. Some people have had trouble with them coming unscrewed a little bit from constantly flipping around but mine have never budged. I think that if you're worried about this, putting superglue or gorrila glue (probably better in this case) on the bolt or in the hole and THEN screwing it in will solve that, but it will also make the eye a permanent ceiling fixture. In my experience as long as you make sure to drill the hole a size smaller than your eye bolt, which the packages tell you to do, you should have no trouble.

slizzardman said:

I just use heavy duty eye lag bolts and drill them into the ceiling joists. You take the eyebolt size, 10mm for example, and drill a 9mm hole into the wood. Then you put a long screwdriver through the eye of the bolt and start screwing it in using the screwdriver for extra torque as the eye bolt starts going into the wood. You'll need it. Then you just turn it all the way until the eye is slightly pressing into the ceiling. Basically as far as you can. They will hold at least 280 lbs each, so you should be good for kipping.

That's the easiest and cheapest way. Some people have had trouble with them coming unscrewed a little bit from constantly flipping around but mine have never budged. I think that if you're worried about this, putting superglue or gorrila glue (probably better in this case) on the bolt or in the hole and THEN screwing it in will solve that, but it will also make the eye a permanent ceiling fixture. In my experience as long as you make sure to drill the hole a size smaller than your eye bolt, which the packages tell you to do, you should have no trouble.

Thank you very much Slizz, i'll keep that in mind. Might have to construct something weird though, my appartment has a false ceiling (?) . Just had my first play with the rings on a swing though, did a few pull-ups, dips and some skin the cats. Dang.. :shock: Even holding support is hard, couldn't make it to 60 seconds. Makes me pretty hyped though!

Gonna revive this log and use it to keep track of my progress. Gained some muscle mass in the past years and lost some strength in some bodyweight moves so that's what I'm working on. Focussing on pull-ups, handstand push-ups and pistol squats. Can't hold my floor L-sit for over 10 seconds so working on a low L-sit for now.

7 april 2013

Pull-ups x 42 (60 seconds rest between sets)

4, 4, 4, 4, 4, 4, 4, 4, 5, 5

HeSPU negatives x 4 (20+ seconds)

1, 1, 1, 1

Pistol squat x 8 (each leg, 60 seconds rest)

1, 1, 1, 1, 1, 1, 1, 1

Low L-Sit on floor x 60 seconds

20, 20, 20

Handstand against wall (hold for time)

1:15

Some active pike flexibility work, l-sit raises, stretching.