Gavin's Workout Log

29 December 2010

21 mins skipping.

I am having a very light week and will be strength testing this weekend (L-sit, BL and FL) to set new times for my upcoming SSC. I intend to complete this cycle, which will include one more set of upper body work as well as a handstand day and then move across to the WODS.

I am also doing daily exercises from the book Pain Free to help with posture through my shoulders. My right and left shoulder are not correctly in line. Once this is corrected I'll move on to a set of exercise aimed at maintaining correct posture and alignment through all the major joints.

Strength testing results

PB L-sit: 32

Advanced Tuck FL 90/90: 36

Advanced Tuck BL: 30

Wall Assisted HS: 63

Not bad considering I wasn't doing a full minute of each in my last cycle. My new cycle begins today.

4 January 2011

Week: 1

PB L-sit x 4 (16). Failed on the last repetition

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3) Failed on the last set, did 4 out of 5.

10 x Shoulder dislocates

10 x Wall extensions

5 x Scapular pushups

Stretching routine

6 January 2011

Week: 1

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half. These are brutal. I probably broke form on the last 1 of the 2nd set and the last 2 of the 3rd set.

5 x Circular HLL. Failed on the last two sets by 1 rep each time.

10 x Shoulder dislocates

10 x Wall extensions

5 x Scapular Pushups

Stretching routine

8 January 2011

Week 1

1 min:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Assisted HeSPU (3 1 3)

5 x Naners

3 rounds:

5 x SLS (3 1 3)

5 x Archups

10 x Shoulder dislocates

10 x Wall extensions

5 x Scapular pushups

Stretching routine

9 January 2011

15 mins skipping

11 January 2011

Week: 2

Ido's scapular mobilisation routine

PB L-sit x 4 (16). Failed on the last repetition

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3)

10 x Shoulder dislocates

10 x Wall extensions

Stretching routine

13 January 2011

Week: 2

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half. Better this time around, struggled with the last one of each set.

5 x Circular HLL. Failed on the last one of the last set.

10 x Shoulder dislocates

10 x Wall extensions

5 x Scapular Pushups

Stretching routine

15 January 2011

Week 2

1 min:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Assisted HeSPU (3 1 3)

5 x Naners

3 rounds:

5 x SLS (3 1 3)

5 x Archups

10 x Shoulder dislocates

10 x Wall extensions

5 x Scapular pushups

Stretching routine

18 January 2011

Week: 3

Ido's scapular mobilisation routine

PB L-sit x 4 (16)

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3)

10 x Shoulder dislocates

10 x Wall extensions

Stretching routine

20 January 2011

Week: 3

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half. Better this time around, struggled with the last one of each set.

5 x Circular HLL.

10 x Shoulder dislocates

10 x Wall extensions

5 x Scapular Pushups

Stretching routine

25 January 2011

Week: 4

Ido's scapular mobilisation routine

PB L-sit x 4 (16)

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3)

10 x Shoulder dislocates

10 x Wall extensions

Stretching routine

28 January 2011

Week: 4

Ido's scapular mobilisation routine

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half

5 x Circular HLL

10 x Wall extensions

Stretching routine

Feeling really good now as this is moving into the load phase. My body feels like it has adapted well to the new volume and intensity.

31 January 2011

Week 4

Ido's scapular mobilisation

1 min:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Assisted HeSPU (3 1 3)

5 x Naners

3 rounds:

5 x SLS (3 1 3)

5 x Archups

10 x Wall extensions

Stretching routine

1 February 2011

Week: 5

Ido's scapular mobilisation routine

PB L-sit x 4 (16)

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3)

10 x Wall extensions

Stretching routine

I also took Slizzardman's tip of eating a few grapes between sets and it works really well.

3 February 2011

Week: 5

Ido's scapular mobilisation routine

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half

5 x Circular HLL

10 x Wall extensions

Stretching routine

6 February 2011

Week 5

Ido's scapular mobilisation

1 min:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Assisted HeSPU (3 1 3)

5 x Naners

3 rounds:

5 x SLS (3 1 3)

5 x Archups

10 x Wall extensions

Stretching routine

8 February 2011

Week: 6

Ido's scapular mobilisation routine

PB L-sit x 4 (16)

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3)

10 x Wall extensions

Stretching routine

10 February 2011

Week: 6

Ido's scapular mobilisation routine

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half

5 x Circular HLL

10 x Wall extensions

Stretching routine

13 February 2011

Week 6

Ido's scapular mobilisation

1 min:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Assisted HeSPU (3 1 3)

5 x Naners

3 rounds:

5 x SLS (3 1 3)

5 x Archups

10 x Wall extensions

Stretching routine

15 February 2011

Week: 7

Ido's scapular mobilisation routine

PB L-sit x 4 (16)

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3)

10 x Wall extensions

Stretching routine

17 February 2011

Week: 7

Ido's scapular mobilisation routine

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half

5 x Circular HLL

10 x Wall extensions

Stretching routine

20 February 2011

Week 7

Ido's scapular mobilisation

1 min:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Assisted HeSPU (3 1 3)

5 x Naners

3 rounds:

5 x SLS (3 1 3)

5 x Archups

10 x Wall extensions

Stretching routine

22 February 2011

Week: 8

Ido's scapular mobilisation routine

PB L-sit x 4 (16)

FL Adv Tuck 90/90 x 3 (18)

BL Adv Tuck x 4 (15)

2 rounds:

5 x PPP (3 1 3)

5 x Inverted Rows (2 1 2)

3 rounds:

5 x SLS (3 1 3)

5 x HLL (Undergrip) (3 1 3)

10 x Wall extensions

Stretching routine

24 February 2011

Week: 8

Ido's scapular mobilisation routine

1 min of:

PB L-sit (16)

FL Adv Tuck 90/90 (18)

BL Adv Tuck (15)

2 rounds:

5 x Dips (3 1 3)

5 x Pull ups (3 1 3)

3 rounds:

5 x GHR Half

5 x Circular HLL

10 x Wall extensions

Stretching routine