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Started by Gavin Strelitz, May 12, 2010 · 468 Replies · 17,909 Views
11 November 2010
Really focussing on scapular retraction and form when doing my push/pull exercises.
Week 3
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips
5 x Pull ups
3 rounds:
5 x Assisted NLC
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
13 November 2010
Week 3
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Assisted HeSPU
5 x Naners
3 rounds:
5 x SLS
10 x Back Extensions
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
14 November 2010
21 mins skipping
15 November 2010
Week: 4
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x PPP
5 x Inverted Rows
3 rounds:
5 x SLS
5 x HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
16 November 2010
Week 4
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips
5 x Pull ups
3 rounds:
5 x Assisted NLC
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
18 November 2010
Week 4
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Assisted HeSPU
5 x Naners
3 rounds:
5 x SLS
10 x Back Extensions
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
21 November 2010
Swim 500m
23 November 2010
Week: 5
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x PPP
5 x Inverted Rows
3 rounds:
5 x SLS
5 x HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
25 November 2010
Week 5
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips
5 x Pull ups
3 rounds:
5 x Assisted NLC
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
27 November 2010
Week 5
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Assisted HeSPU
5 x Naners
3 rounds:
5 x SLS
10 x Back Extensions
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
28 November 2010
Swim 600m
30 November 2010
Week: 6
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x PPP (3 1 3)
5 x Inverted Rows (2 1 2)
3 rounds:
5 x SLS (3 1 3)
5 x HLL (3 1 3)
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
2 December 2010
Week 6
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips (3 1 3)
5 x Pull ups (3 1 3)
3 rounds:
5 x Assisted NLC (4 1 1)
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
just wondering how your progress has been with your workouts?
also, what are killers?
It's been good once I found the right level of intensity and volume. I started with a bit too much volume and I ended up hurting myself, particularly my chest (pec minor). My current cycle is very good though, I've got the balance right and now, into my 6th week, it's feeling easy. I can safely say I'm in underload and thinking of the next things to add for the next cycle.
Killers are essentially a jumping lunge. Use dumbbells, held with straight arms at your sides, to increase the intensity of the movement.
To perform Killers, first assume a right kneeling lunge position where the right foot is in front and flat on the ground with the right knee bent at approx. a 90-degree angle. The left leg will be behind with the left knee on the ground approximately 14-16†behind the heel of the right foot and the toes of the left leg curled under to aid in the coming jump. From this position, explode upward into the air as high as possible. At the top of the jump, switch the right leg backward and the left leg forward landing in the opposite lunge position. This constitutes one repetition. Continue for the prescribed number of repetitions.
Be careful to only allow the knee of the back leg to only lightly touch the ground. DO NOT bounce off of the ground with this knee or injury will result.
5 December 2010
No training this weekend as I have a virus that is making me feel very low on energy and if I train now I'm pretty sure I'll make myself feel worse.
7 December 2010
Missed this session to recuperate. I should be good to go for Thursday's session.
9 December 2010
Week 6
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips (3 1 3)
5 x Pull ups (3 1 3)
3 rounds:
5 x Assisted NLC (4 1 1)
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
12 December 2010
Week 7
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Assisted HeSPU
5 x Naners
3 rounds:
5 x SLS
10 x Back Extensions
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
14 December 2010
Week: 8
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x PPP
5 x Inverted Rows
3 rounds:
5 x SLS
5 x HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
16 December 2010
Week 8
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips
5 x Pull ups
3 rounds:
5 x Assisted NLC
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
18 December 2010
Week 8
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Assisted HeSPU (3 1 3)
5 x Naners
3 rounds:
5 x SLS (3 1 3)
10 x Back Extensions
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
21 December 2010
Week: 9
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x PPP (3 1 3)
5 x Inverted Rows (2 1 2)
3 rounds:
5 x SLS (3 1 3)
5 x HLL (3 1 3)
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine
23 December 2010
Week: 9
PB L-sit x 2 (15s)
FL Adv Tuck 90/90 x 2 (15s)
BL Adv Tuck x 2 (10s)
1 round:
5 x Dips (3 1 3)
5 x Pull ups (3 1 3)
3 rounds:
5 x Assisted NLC (4 1 1)
5 x Circular HLL
10 x Shoulder dislocates
10 x Wall extensions
Stretching routine