Falcon's Log

45min Ring Swings

both hands ripped.

1 hour later:

Tuck PL:

3x20s

Flat Tuck FL:

2x25s

Ring Support:

15x20s

4 sets:

4 Floor Tuck Planche Pushups

4 Single Bar AT FL Row

Straddle:

5 Low L Youngs

4x30s Six Foot Horse Stance (finally parallel in the last set)

5 Low L Youngs

5x15s Straddle RLL

5 Low L Youngs

5x30s Weighted Pike

5x30s Weighted Butterfly

HS:

Ladders, longest hold ~40s, line still not good

Some shoulder drills before the guy in the squat rack finished.

Squatz:

3x20s BS 50kg, FS 40kg

concetric part was shorter than 10s

5x10s FS 50kg, 4x10s BS 60kg

okay but that was too much. goal was 6x10s on both.

6x5s FS 55kg, 2x5s BS 65kg

this was obviously too much for me as the goal was 10x5s

Half GHR:

4x5 shit form

2 sets of 50 Calf Rebounds single leg

3xWhateverYouManage Six Foot horse stance

3x Isometric sidesplit contractions up to 15s

right patella slightly painful, but not when doing the squats, seems like horse stance issue again.

Tuck PL:

3x20s i hate this thing.

Flat Tuck FL:

3x25s a bit broken but will get better with time

Flat Tuck BL:

3x25s all good learning how to properly activate

Ring Support:

8x20s

4 sets:

4 Floor Tuck Planche Pushups

4 Single Bar AT FL Row

Straddle:

6x15s Straddle RLL

5x5 Youngs

Cramps again on the youngs

Yea by the way I got a story from yesterdays gym

As I was waiting for the guy in the squat rack to finish his 300+lbs thing, two guys in tank tops came in to the gym, both about 1-2 years older than me, averagely muscular, but something about them was wierd, they looked like theyre going to a party, not to work out. They greeted with my friend-barhitter and when they went to warm up (i dunno if you could call that a warmup) he told me this:

"those are my ex class mates, and I know what theyre going to do here, pectorals and biceps, look, one is going to grab the dumbells and start pumping curls, and the other will do incline dumbell presses, then they'll switch. It's a normal thing around here, they're going here just to pump their muscles and then they are going for a few beers into a pub, and after that they go clubbing to get some chicks on their pumped muscles"

SO THIS IS HOW THINGS WORK HERE

The guys were in the gym for a shorter time than half of my squat workout I guess Funny

Straight body:

Side Lever Negatives Tuck:

3x5

Body Levers:

3x5

HS:

managed 47s hold.

Squats:

3x20s: BS 40kg, FS 30kg

10s: FS 50kg - 4/broken/2, BS 50kg - 3/broken/3

6s: FS: 50kg - 3, BS 50kg - 6

seems like no.

GHR:

2x5 Half

2x10 25kg machine

2x5 Half

VMO:

FS 25kg 5 reps

FS 15kg 2x10 reps

2 Sets of calf bounces single leg, 50 reps

2x10 Shoulder Flex pulls 10kg

2x10 Stick Dislocates

3x20s six foot horsestance

6x30s Weighted Pike 20kg

6x30s Weighted Butterfly 20kg

Tuck PL:

3x20s

Flat Tuck FL:

3x25s

Flat Tuck BL:

3x25s

Ring Support:

8x20s

4 Rounds:

3 Stomach to wall HSPU

6 Towel Pullups/Alternate grip/6 Towel Pullups

3x5 Low L Youngs

youngs - cramps all over hips, quads... everywhere. made me say some ugly words.

hmmm.. what did i do today...

had just 1.30h so... something among these lines:

big boys occupied squat rack so I had to clean the barbell to my shoulders before squatting... first cleans eveeer

Clean + FS:

25kg:

2x 3x20s

35kg:

2x 6x10s

2x 10x6s

GHR:

2x10 assisted (and half)

some horse stances and stick dislocates

I wish I had more time to write whats going on, but I think Ill get to that tomorrow, after my driving licence tests (i hope ill pass)

todays training:

warmup

some SR swings

4 Rounds:

4 HeSPU Stomach to Wall

1 Rope Climb (better)

30 minutes later:

3x20s Tuck Planche

3x25s AT FL

3x25s AT BL

3 Series:

MU - 3 XR Dips - Down to IH - 3 Half Lay BL, tuck, back to IH - 3 Straddle FL, tuck, back to IH

Some XR Supports.. im dead

my friend gave me 1kg of whey, unfortunately that shit is loaded with aspartame, I took some today but I dont think I will eat it all...

Good luck on your driving test Falcon

FredInChina said:

Good luck on your driving test Falcon

Haha, thanks hopefully everything will work out.

yea so I did the tests! Driving licence is mine! Yeaaaa

I finished late today, so I dont have the time to write whats going on, ill just say that my sleep has been awful in the last few days, today im going back to sleep on my .. a bit uncomfortable bed but in total darkness. which should prevent me frow waking up about 2 hours earlier than I have to.

anyway, today:

Warmup

Straight body:

3x5 Side Levers Tuck (on my stronger side finally lowered from the top position, retarded side still weaker)

3x5 Body Levers (still not perfect without piking and momentum at the bottom)

HS:

longest hold about 35s, bad day i guess.

O-lifting: (oh yes, im egoistic enough to call this playing around olifting )

Clean Technique

Cleans with 25kg, 35kg

2 sets, Clean + FS, 35kg:

3x20s (still too fast)

2 sets, Clean + FS, 35kg:

6x10s (yea, fast.)

2 sets, Clean + FS, 40kg:

10x6s (kinda personal tragedy, the whole building knew I was there squatting :twisted: )

Clean Pulls to face:

25kg 3x5

VMO:

FS 25kg, 2x5

GHR Machine:

30kg, 3x5

Stretching:

4x30s Weighted Pike 25kg

5x30s Weighted Butterfly 20kg

Some butterflys and closed pikes without weight

2 sets of SL Calf hops, 50 reps each leg

okaaaaaaaay I think thats it!

now im off to eat everything that gets in my way.

Congrats on your driving license Falcon

Thanks Fred!

Okaaaaay hopefully ill get more sleep today. :/ been sleeping real bad since wednesday.

today: (i think im gettin weaker because of the sleep deprivation)

some ring swings, not really good.

4x15s Lsit

3x20s Tuck Planche

4x15s Straddle L Low

3x25s AT BL

3x25s AT FL

10x20s Ring Support

yes, all the holds were decently bad.

4x:

5-6 FX PPP

5 AT(?) FL Rows Rings

really bad.

i will rest through the weekend pretty hard. looks like i need it.

hmmm

warmup

Straight Body:

3x3-5 Side Levers Tuck Negative (reps depend on if I lower down slowly)

3x5 Body Levers (piked when going up)

HS:

40s longest

Some Cleans

3x20s BS 40kg

3x~20s FS 35kg

Some heavier cleans

45kg:

Clean, 3 FS

Clean, 2 FS

35kg:

Clean, 7 FS

Clean (without squat :shock: ) 10 FS

Some high pulls

some GHR training, 30kg on machine, 5 reps

2 sets lower leg finishers

3x30s five foot horse stance

some shoulder dislocates

some workout, huh? :D

umm.. by the way... yeaaa.. .i dont know what to think of this :?

compared to mr. Portal, Im approx. 1 mmol/l higher on LDL, and lower on HDL. My triglycerides are 0.09 mmol/l higher than his. the LDL scares me though...

4x15s Lsit

4x15s Straddle L

3x20s Tuck Planche

3x25s AT FL

3x25s AT BL

8x20s Rings Support

4 rounds:

4 Floor Tuck PL PU (no progress )

4 AT FL Rows Single Bar

3x:

MU, lower to IH, 3x Tuck Skin the cats

2x10 wrist pushups

2x30s five foot horse stance

5x15s straddle RLL

3x5 Low L youngs

Yesterday:

Straight Body:

3x3-5 Side Levers Negative

3x5 Body Levers (still cant go up, more focus on those)

Deadlifts:

~30 reps at 55kg, technique training

FS VMO:

2x5 25kg

Hamstrings:

3x5 Half GHR

2x50 SL Calf Jumps

3x30s Five foot horse stance

30kg 4x30s Weighted Pike

20kg 3x30s Weighted Butterfly

Passive stretching - pike and butterfly

Today:

Rings Swings

Rings Swings with 1.5kg ankle weights

4 Rounds:

~4 HeSPU Stomach to Wall (horrible arching on some reps)

1 Rope Climb (better, but I HATE IT)

30 minutes later:

hell

2x2 minutes Wall HS

10x20s Rings Support

2x3 minutes Wall HS (ouch)

im... #$%^!ed

trampoline tomorrow maybe.. but otherwise ill rest

notes to self:

HSPU needs more work, add HS endurance sets twice a week - 7 to 10 minutes (harder at the end of the week)

Add HSPU work to one of lifting workouts - barbell press work, higher volume

Lets eat!

Straight Body:

Side Lever Tuck Negative 3x3-5

Body Levers 3x5 (better)

HS freestanding

Front Squat:

1RM:

PR 70kg

50kg:

5x5

GHR:

3x5 Half

Hip Extensions

2x10 Stick Dislocates

3x30s Four-five feet horse stance

Nothing to do today, I am pretty tired from yesterday and almost felt asleep during the rings swing session at the school.

because

Yesterday:

Straight body:

2x3-4 Side Lever Negatives (tuck)

3x10 SL Body Levers

Deadlift:

-------------------------------1RM PR 140kg / 310lbs-------------------------------

over double bodyweight on my second deadlifting workout.

85kg:

3

3

5

5

5

VMO:

FS 35kg 2x5 (use less weight next time)

Horse Stance:

Four, Five, 6 sets (i guess?)

Weighted Pike 35kg 4x30s

Weighted Butterfly 10kg 3x30s

Weighted Shoulder flex pulls 10kg 1x10

Some Pasive stretching

Todays trampoline

EF1E8GLWLiY

oh and by the way im still working out but I keep my log offline, its faster that way. Ive just finished 2 weeks of accumulation and now 2 weeks of intensification!

deYp6O6WeSk

some footage of my trip to artistic gymnastics gym in Brno city.

great log Falcon, you have a nice HS form =)

one question, how much do you weigh?

Greetings

The HS line is nice but very unstable to say the least! more work needed, haha

I weight 66.5kg / 147lbs at the moment

Not dead, just resting.

73kg, weaker than ever.

I think I'll log in here too for the next few weeks just to see if it would help me with the easter egg. or whatever.

Yesterday was press HS day and my right wrist hurts as hell, knee tendonitis still ongoing but here is the last week:

WEEK 3:

Monday:

SQUADS

HS Session

Tuesday:

Perform:

1x10 Wrist Pushups

2x10 Cast Wall Walks

2x5 Tuck Box Press HS

2x10 Straddle Tuck Press HS

HS Wall Runs 10m

Finish with 1x10 Wrist Pushups

Thursday:

HeSPU + HS Walking

Complete four rounds:

2 Body Levers

1 Rope Climb

2 Body Levers

7 Front Lever Pulls

2 Body Levers

5 AT FL Rows

Friday:

Perform the following:

3 sets of: 3 MU, 3 Dips, forward roll to a hanging L-sit, 3 Half Crank, 3 Half Reverse Crank

5x15 seconds Tuck FL

5x15 seconds PL Lean

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

WEEK 4:

Monday:

Front Squat

5x4x60kg

HS Session

Tuesday:

Warmup with 2 Straddle Rope Climbs, Novel movements for forearms

Complete 3 sets of each:

5 Pullups + 15kg

5 XR Dips

5 Undergrip HLL

Finish the workout with 10 Bridge Wall Walks

Ring Swings, FF540 on trampoline

/Insert wrist pain here/

Thursday:

4 Rope Climbs

Ring Swings, some tumbltrk fun.

Friday:

10 minutes of Wall HS

Random Rope climbs

Ring swings (better), FF 540 on trampoline

WEEK 1:

Monday:

Perform the following:

3 sets of: MU, 3 slow fwd rolls, support, fwd roll to hanging L-sit, BL, FL, BL, FL

5x15 seconds Tuck FL

5x15 seconds XR Support

5x15 seconds German Hang

Finish the workout with 2x10 Wall Extensions.

wrists still hurt, I guess I broke something earlier, I cant lean much on my right wrist. Now the workout and I'll see what happens after that.

Tuesday:

Complete four rounds:
2 – Body Levers
5 – SR Pullups
2 – Body Levers
7 – Tuck FL Rows
2 – Body Levers
1 – Rope Climb