Intro and log start.

Hello all, long time lurker. Not usually one to get involved with on-line communities but this one is much better then any other I've found.

5 year Navy vet, spent 3 years competing as a light weight strongman before watching stone platforms start to exceed my height. Then I weighed in at 200-205 at 5'6". Now I am about 141-142 at 8 - 10% BF. Went to UCONN for strength and conditioning then took some masters classes in Advanced resistance training physiology. Now working in a private training facility here in CT. Also currently certified as an RKC. Previously ISSA and NSCA, both of which I dropped and will not renew for personal reasons. If you want to know more ask away

Now for some workout log data.

2-23-10

Day A

Tuck Planche -> Straddle L ( feet still low) 10 sets of approx. 4-6sec holds.

When exiting I actually lower to a bent arm planche if you will and then to an L sit. The straddle L on the paralettes is current harder for me then doing them one hand center on the floor. Working on more lean to straighten my back further.

Ring PPP: 5 sets of 3

Working on really getting the hand closer to the hips in the top position. Previously did these with fingers facing back on the floor and was able to float my feet some in the bottom.

Tuck lever row -> Back tuck lever hold -> Flat tuck Front lever hold. Holds are 4-6seconds. 5,5,5,3,3

Working on flatteining my back on the back lever. This is more of an elbow issue then anything. Progressing slowly.

Same as above but doing an inverted curl in place of the rows 5 sets of 3

HeRLL Head is elevated on a cpl books while my hands are on the floor 5 sets of 3

I can do Wall HS RLL with my hands about 16inches out but with training on carpet they slide badly. Trying this method to increase the ROM until my flexibility is able to handle them with my hands 8-10 inches from the wall.

Finished with some bridging and stretching.

2-24-10

Day B

HeSPU: 2P, 2P, 3F, 3F, 3F, 3F

All done from a dead stop bottom start. The "P" means done on parallettes with my head about 3 inches below my hands.

OAC work: 5, 5, 5, 5, 5

These are done with my pulling hand on a ring and the off hand on a 1.5in climbing hook hanging from the bar. So both hands are unstable. Using as little assistance as needed. Did 5 with both hands on one ring in an "L" to finish for kicks. Two arm pulls without weight are really just a stretch now.

Bulgarian "L" Dips: 5, 5, 5, 5, 5

Need to work on the "L" portion. My feet dip low once I start the movement.

Hanging Leg Raises: 5, 5, 5, 5, 5

1/2 GHR: 5, 5, 5, 5, 5

On a GHR bench I can do the full movement all day long. At home here only the balls of my feet fit under the dresser I use for an anchor. Calves are adjusting to the much increased load.

Did some misc. tricep work at the end. With no dipping bars russian dips are a no go atm.

Nice work!

Thank Slizzardman!

2-25-10

Not quite my normal Thursday plan here.

Handstand work: 10min

Manna work on Paras: 4-6sec holds x10

Leg are at hip level working on extension, need more practice before moving to floor.

"L" sit on floor: 5 set of 12-14sec holds with 30sec in between

Used an interval timer for these

FG Pulls: 5, 5, 5, 5, 5

The pulls are easy still working transition technique and tri strength. I do push for the transition and put a foot down and ease the transition over.

V-Ups and Oblique work to finish.

Tomorrow is a complete rest day.

2-27-10

Repeat of day "A"

Had not slept well and was very busy during the day. Felt weak and was overall frustrating.

2-28-10

Repeat of day "B"

Went out to lunch got some extra food into my system still not much sleep but the food addition helped and the training was good.

3-1-10

Some easy misc. stuff today. Nothing hard or overly exertive.

3-2-04

Repeat of day "A"

Felt good today. I upped the height on the book stack for HeRLL and am now going to focus on moving them closer to the wall. Bit more flexibility needed.

Some good work going on here

Workin on it Razz, thank ya

3-3-10

Repeat of Day "B"

HeSPU went 3x3 with the paralette increased ROM. Then 3x3 with the floor.

OAC was lowered to 5 set of 3 with focus on less assistance and holding the lockout longer.

This workour had to be broken into to parts due to vet rescheduling and us getting our new dog. Now to train him to avoid me when training. Face licking while working on handstands is bad.