Steen Millinder's training log...

streangth test results:

BL-FT.-XR: 10 sec.

Straddle L-XR: 10-15 sec.

Straddle L-FX: 30-40 sec.

PL-FT: 5-8 sec.

PPP-XR plus: 3-5 reps.

PMP-XR: 2-3 reps.

DIPS-XR-bulg.: 1-3 reps.

HeSPU-elev: 6-9 reps.

HSPU-XR-straps: 1-1,5 rep.

L-sit- XR: 30 sec.

MSH: 3 sec.

FL-FT-XR: 20 sec.

one arm hang-L 10-25 sec.

FLR-FT-XR: 5 reps.

PU-XR-bulg. 12 reps.

PU-XR-bulg.-L: 6 reps.

OAC-assist.-XR: 2-3 reps.

L-sit-lift: 8-10 reps.

V-ups-lift: 3-5 reps.

HLL-XR: 12-14 reps. (dragon flaps?)

INV.-hang-bulg.: 6 reps. (IH-bulg.)

INV.-pike-bulg.: 6 reps. (IP-bulg.)

long version:

viewtopic.php?f=18&t=4290

Training program v.1.0:

2 days training push/pull, 1 day of, 2 different push/pull trainings for variation and all training days starting with 2 forearm and 2 shoulder warm up sets(bumbbell abduction and transvers abduction with lateral rotation) and finishing training with 2 hamstring and 2 split, 30 sec. stretching sessions.

Push day warm up:

3 sets, HeSPU no elevation when I get down to the bottom I let the shoulders go in front of wrists lower my chest to almost touch the ground and push up again, 12,10,8 reps., I keep a wide stand to let it be a bit more pectoral(here i also practice handstand balance).

Pull day warm up:

3 sets. PU-XR-bulg. 12,10,8 reps., might narrow the elbows in a bit in the last set.

day 1:

FSP's:

BL-XR 10 x 6 sec.

STAD.L-XR 10 x 6 sec.

FBE's:

dips 3-5 x 3-5

PPP-XR-(plus) 3-5 x 3-5

day 2:

FSP's:

one arm L hang 10 x 6 sec.

L-sit-XP(advanced) 10 x 6 sec.

FBE's:

OAC ass. 2 x 3-5 (2 sets only)

PU-XR-bulg 3-5 x 3-5 (perhaps with a bit of hanging on top with trapz tight)

IH-bulg 3 x 3-5

IP-bulg 3 x 3-5 (high emphasis on delts!)

day 3:

FSP's:

Pseudo Maltese fly hold 10 x 6

PL-tuck 10 x 6

FBE's

PMP-XR 3-5 x 3-5

HeSPU elev. 3-5 x 3-5

Day 4:

FSP's:

FL-XP 10 x 6 sec.

L-sit-XP(arms out) 10 x 6 sec.

FBE's:

OAC ass. 2 x 3-5

FLR 3-5 x 3-5

IH-bulg 3 x 3-5

IP-bulg 3 x 3-5

Just finished day 1... that was ehh hard core! 20 sets og static holds might be at bit over the top and a few ajustments..

BL-XR first set.. easy i can do this straddle, 8th set i could barely hold my tuck flat! and very hard on elbow flexors!

STAD.L-XR haha not even close!! weak elbow flexors and stability is hard XR, so its FX, hard with fingers pointing backwards.

dips 3 x 3 can't hold the hold right(elbows again, very tired from the static holds), so did them with thumbs pointing forth, kept them bulgarian and did my best pointing thumbs out on top where i focused on getting my arms compleatly straight.

PPP-XR-(plus) 3 x 3 no (plus) coming soon! and PPP is more a Pushups-XR bulg. 45 deg. arm angle with torso and wrists at navel level.

Took longer then i expected and hope my fore arms are able to take the strain, need to streach leg muscles! otherwise fun training, need better headstand control also...

day 2.. ok so volume is to big for sure! ahahaha feel like such a wuss!

one arm L hang 8 x 6 sec. i did them assisted and the last ones i asissted quite a bit.

L-sit-XP(advanced) 8 x 6 sec. first ones nice form, last ones i struggled to keep my back straight and no (advanced) about them.

OAC ass. 2 x 3 probably 90% most af all reps, hard not pushing my self, weak disciplin.

PU-XR-bulg 3 x 3 just what i was aiming for, first set about 70 % last about 90% last set i could maybe do just one more.

IH-bulg 3 x 6 body all straight, fun keeping balance specially on top, good form, maybe not heavy enough.

IP-bulg 3 x 4 good form, but could not complete 6 reps.

Gonna reduce isometrics to 2 X 6 sets of 6 sec., felt like going to bed after the isometrics, hard on me.

Inverted Pull ups im gonna do the pike version first, im stronger in the inverted hang, dont know how to hit delt.lat. heavy using bodyweight alone.

Feel bad about reducing volume, but think im taxing CNS to much, and forearms are 'itching' inside along the bottom, like the balance part of the training...

Perform:

1x5 PL Box Press HS

1x5 Pike Box Press HS

1x10 Straddle Box Press HS

rest 3-5 minutes

10 minutes of HS Wall Runs

Finish with 2x10 Wrist Pushups

notes:

1) Rest 1-2 minutes between Press HS sets.

2) You may substitute a Chest roll to HeS + press up to HS for the PL.

3) Remember to adjust the height as necessary during the Box Press HS variations to ensure that the presses are sufficiently challenging.

4) If you cannot press to HS, then press to HeS.

5) If you are strong enough, replace the Box Press HS variations with Press HS from an L-sit on parallets or PBs.

6) If you exceptionally strong, perform the Press HS variations on the XR.

7) Rest 3-5 minutes

8 ) Spend 10 minutes performing HS Wall runs. Time spent resting does not count toward the 10 minute total. Strive to perform the 10 minutes of HS Wall Runs in as few sets as possible.

9) Rest as necessary, but strive to keep rest periods to an absolute minimum. Unless you are already extremely well conditioned gymnastically, this should be a very challenging workout.

I'm unsure how

1x5 PL Box Press HS

1x5 Pike Box Press HS

1x10 Straddle Box Press HS

are supposed to look... any youtube video?

first WOD! Mr. Sommer you is not a kind man!!

after shoulder and forearm warm up with dumbbells..

2 x 8 HeSPU wide grip chest to the ground

1 x 5 PLPU tuck last to reps a little help on the way up

1 x 5 have a shelf about 40 cm from floor, straight back and legs piked hips, did kinda like HeSPU

1 x 10 straddle same shelf kinda wanna be PMP's

Wall runs psha easy!! till i started! one word F word!!!

5 x 60 sec., first 30 sec. rest, last rest was probably 60 sec. BRUTAL!!!

5 x 60 sec. 'just' handstand with 60 sec. rest...

Going down from the last handstand i got a nerve like 'jolt' down the leangth of my back(not spine, along the sides lats + S. erectus) when my legs where stil supported by the wall 'crawling' foreward with my hands at about a 45 degree angle, maybe pushed myself i bit to much

Wrist pushups are REALLY hard on my wrists!! can only support my weight when on my knees and hip/knee angle at 90 degrees...

this is a planche press hs

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imagine the same but with feet on a box at a height which you can press from; thats is a PL box press HS. Ofcourse you may alter body position to tuck or straddle etc.

instead of doing a box press, would it be ok if i just did a flat tuck planche press to handstand, but without a box?

Yes flat tuck without a box is just fine if you can do the prescribed number of reps. When that becomes too easy it may be time to do box straddle planche presses.

cool.. thx for the help