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Started by Falcon, March 6, 2011 · 224 Replies · 10,808 Views
My first gym training.
Warmup
Mobility
Dynamics
3x5 Backflips
5 Sets of BL (some 5s holds, some 8-9 seconds)
2x2 Rev Cranks
3x5 Back Squat 45kg
3x5 Front Squat 35kg
2x5 30kg GHR Machine
1 set of lower leg finishers
3x10 Adductor Machine Kicks
20 Breathing Back Squats 35kg (brutal)
Clasp Knife Isometric Sidesplit
By the way I did 70kg Deadlift, but felt sharp pain under my left oblique, so decided to stop. These things can be dangerous!
aaaaaa DOMS 
The last 20 squats was a bad idea 
also feeling shin splints. damn
PL/FL Accumulation Cycle Start
Goals:
60 second Tuck Planche
60 second Advanced Tuck Front Lever
Warmup
Dynamics
5x25s T PL - 90s rest times - Last two sets were broken, rest was very good.
6x3 Tuck Planche Pushups - 60 seconds rest
4x25s AT FL
5 Rounds - 120 seconds rest
8 FX PPP
5 AT FL Row
No Body Levers because of abdominal DOMS
Holding 2x20s Straddle RLL, 20s Straddle Hollow in the rest times
PL Dumbbell presses (emphasize protraction)
14kg - 3x10
Finish with 8x20s Straddle RLL, 4x Straddle Compression/Weighted Pike, 2x30s Seated Toe Point
Warmup
PR attempts
Weighted Pulling
Pullup 50% of BW - 33.5kg - Fail, kissed the bar.
Chinup 50% of BW - 33.5kg - Success
3x3 Weighted Pullups 15kg
Grip Work, 5kg Flips, 10kg Pinch grip hand to hand
HS work
10 minutes
3x60s HS Wall Runs
Leg mobility
Dynamics
Front Squat
3x5 30kg
2x5 40kg
Clasp Knife Isometric Stretching
Went pretty deep on the isometrics.. rest.. very good work. I'm satisfied.
6x25s T PL - 120s rest times
4x25s AT FL - 90s rest times
5 Rounds - 120 seconds rest
4 T PL PU
5 AT FL Row
8 FX PPP
No Body Levers because of abdominal DOMS.........
Holding 2x20s Straddle RLL, 20s Straddle Hollow in the rest times
PL Dumbbell presses (emphasize protraction)
16kg - 3x5
Finish with 6x20s Straddle RLL, 3x40 3kg Adductor Flies
15 minutes of HS
6 Ring Support Cycles (meh form)
10x20s Straddle RLL
Light Sidesplit/Frontsplits Isometrics
6x25s T PL - 120s rest times
4x25s AT FL - 90s rest times
4 rounds:
4 T PL PU
4 AT FL Row
Holding 2x20s Straddle RLL, 20s Straddle Hollow in the rest times
Destroyed :X Somehow I cannot contract my muscles. Some kind of fatigue. I'm even almost falling asleep as I'm writing this... damn! Lots of protein and sleep needed.
Warmup
15 minutes of HS
30s T PL
25s T PL
Back Levers
Dynamics
Backflips
Back Squat:
Single - 75kg
60kg:
2-2
2-2
65kg:
2-2-2
GHR Work
2 Sets of lower leg finisher
Finished with Clasp Knife stretching.
~10g of coffee - ~300mg of caffeine
...shit got real
Warmup
Dynamics
3x30s Tuck Planche
3x30s ATuck FL
3 sets:
5 DB Planche Press 20kg
7 Low L Youngs (narrow grip on a chair)
5 FL Pull to Inverted Hang (Mechanical advantage - AT up, 1/2Lay down)
Finish With 2x10 Stick Dislocates, 2x Weighted Pike w. Straddle Compression, 5x20s Straddle RLL
Well... that was a bit better
Warmup
3x30s Tuck Planche
3x30s AT FL
3 rounds:
5 Youngs
5 Body Levers
3 rounds:
4 T PL PU
4 AT FL Rows
Leg Warmup
Dynamics
Front Squat
40kg + bar (? weight ?)
30kg + bar:
2 reps, 3 sets
GHR work
2x50 calf jumps
2x10 Adductor Pulldowns 50kg
3 sets of Clasp Knife Stretching
WHOA!
Falcon said:~10g of coffee - ~300mg of caffeine...shit got real
ts00nami said:Falcon said:~10g of coffee - ~300mg of caffeine...shit got real
I think you understood that differently than it was meant This didn't go like one of Razz's Fish Oil stories
Today:
Warmup
Freestanding Handstands
3 rounds:
2 Straddle RLL Holds
Adductor Pulldown 70kg
Warmup
3x25-30s T PL (*explanation)
3x25s AT-T FL
3 Rounds:
5 Low L Youngs
5 Body Levers
3 Rounds:
5 PL DB Press 15kg
5 Tuck Pull to IH
2x10 Shoulder dislocates
*Damn, seems like Im sick a bit and Ive almost died there today, gave all of my energy to the tuck planches, this was the best I could do with such low levels of strength. That means when Ill be recovered I could hit 60 seconds. Luckily my friend-barhitter - the one that trains with me in the gym, gave me some whey leftovers he had and didn't wanted yesterday, so I got about 1.3kg of whey for use right now. Thatll help with the recovery.
Warmup
Trying to max my tuck planche
30s Warmup
41s
40s
failed going for 60s, damn
Back Squat:
http://www.facebook.com/photo.php?v=3082659619687
70kg
80kg
Some claps knifes.
Death.
Okay need to rest for a few days, I really dont feel OK.
Pierre Auge:
"Some call it the Dark Times, I call it the calm before the storm. Where weights just don't go up. Magic time, which leads to bigger gains."
Back in business.
Warmup
Advanced Tuck Planche:
2x7s
Tuck Planche:
2x35s
Advanced Tuck FL:
2x30s
4x5 Tempo PPP
Straddle fun:
Dynamics
10 Low L Youngs
10x15s Straddle RLL
10 Low L Youngs
2x20 4kg Adductor Flies
Isometric Side Split
Seems like Im not at 100% yet after the sickness... taking it lightly
Tuck Planche:
3x35s
Advanced Tuck FL:
2x30s
~10 minutes of HS
I fell asleep today in school so I've cut this short to go sleep early today. More work tomorrow. Tuck PL felt good.
Advanced Tuck Planche:
7s
8s (was at 90° in hips for a few seconds on this one, torso still bit too high)
Tuck Planche:
35s
32s
32s
Advanced Tuck FL:
3x30s (meh.)
3x:
4 PPP - Slow Tempo
4 Front Pulls - Mechanical Advantage
Straddle flexibility work:
Mobility
Dynamics
10 Low L Youngs
10x15s Straddle RLL
10 Low L Youngs
4x20 4kg Adductor Flies
Isometric Side Split
Pulled my left adductors. It freaking hurts like hell! Im sure an asshole. This will take some time to heal.
here we go, mr. inflexible, aka mr. pulled adductors
( 
)
Advanced Tuck Planche:
7s
6.5s
Tuck Planche:
35s
25s - broken set to 35s
27s - again broken
Advanced Tuck FL:
25s
25ish
tuckplanchepushups:
4x3reps (only ROM which is perfect, using slower tempo)
ice cream makers:
half lay:
2x3 reps (fast movement)
straddle:
3 reps ( kinda weak straddle, gotta do something.)
Straddle work:
10 Low L Youngs
10x15s Straddle RLL
10 Low L Youngs
Relaxed sidesplit
as you can see, this was below optimal. need more sleep today.
Warmup
Tuck Planche:
~43s ( 8) ) (I think I'd handle 50, but that would be pretty severe in terms of recovery)
30s /broken/ 5s
25s /broken/ 7s
Advanced Tuck FL:
20s
20s
20s
3x3 Galimores - Straddle FL to L-sit
3x4 Body Levers
10 Low L Youngs
10x15s Straddle RLL
Relaxed Sidesplit
Feeling the left forearm (splints) again... ahhh damn! pretty used to it...
Trampoline:
~10 Front 360
3x6 Back 180
10 minutes of HS (crappy)
straddle work
some pnf sidesplit (light)
DAMN IT! I had it all written in here but I closed the tab! DAMN DAMN! from my memory:
Tuck Planche:
35s
24s /broken/ 7s
25s /broken/ 5s
21s /broken/
30s /broken/ 5s
Advanced Tuck FL:
20s
20s
20s
Galimores - straddle FL to support:
2, 3, 3
Both FG calluses ripped
Tuck Planche Pushups:
2, 3, 3
(i guess?)
Straddle:
10x15s Straddle RLL
PNF Sidesplit
PNF Front Splits
Only light pnf today. still not sure about the adductors.
Set breaking on pl - activation problems, had to reset my protraction, left shoulder seemed to lag a bit.
Flat Tuck Planche:
7s
8s
7s
Tuck Planche:
35s
21s /broken/ 13s (activation problem)
27s (damn wtf, shoulders?!)
Flat Tuck FL:
20s
20s
20s
Slow Tempo PPP:
5x5 reps
Tuck FL Rows:
3x10 reps
Body Levers:
4x4 reps
Straddle:
Light Sidesplit PNF
3x30s horse stance
10x15s Straddle RLL
Flat Tuck Planche:
5s 90° 
7s (some of it at ~90°)
Tuck Planche:
35s
35s
Flat Tuck FL:
3x20s
Galimores - straddle FL to support:
3, 1, 1 forearm problems
Straddle:
3x60s horse stance
10x15s Straddle RLL
3x60s horse stance
Light PNF splits
Tuck Planche:
90s rest intervals:
35s
30s
25s
120s rest
30s
(ah, seems like there is a bit of over-reliance on long rest periods.)
Flat Tuck FL:
3x20s (120s as usual)
tuck planche pushups (only on ground ROM):
3, 3, 3
10 minutes of freestanding HS :cry:
tuck FL rows:
3x10 reps
straddle:
3x40s four foot horse stance
10x15s Straddle RLL
3x50s four foot horse stance
Light PNF splits
Trampoline:
~15 Front Full attempts
3x6 Back Half
~25 minutes of HS fun
straddle:
3x30s four foot horse stance
10x20s Straddle RLL
3x50s four foot horse stance
some stretching :x
A freerunner from slovakia (you could say that everyone pretty much knows each other in the czecho-slovak freerun-parkour scene)
Damn it. Last time I saw a pic of him he was doing bent arm straddle planches and now this.
Spent like 10 minutes trying to hold it there. no way. I do this a lot when im depressed by seeing someone achieve it
Okay. that wont get me there.
Back to earth ->
Tuck Planche
35s
25s
24s
25s
Dark Times?
Flat Tuck FL
3x20s All broken
Dark Times.
10 minutes of lying on my bed (felt too dizzy staying on my feet) (I know, my work ethic is horrible, isnt it?)
3x30s Ring Support... all broken
straddle:
2x30s four foot horse stance
10x15s straddle rll
6x30s four foot horse stance
and now shower. damn it. gotta deload now.
I, HATE, DELOADING! 