IRT's training log

Week 27b

Mon 17 Sep 2012:

AM:

HS Practice and Flexibility: 25 mins of Work. Line was good but holds not very long.

Dynamic Stretching

PM:

FSP:

L-sit: 4

Chin Hang:2

GH Pulls:2

Bl: 4

FL: 4

Ring Support: 3

FL Pulls: 2x5

Lat Flys: 2x10

Strength:

Cuban Rotations: 4k/arm - 3x8

Chins 2x5 nice and concave

L Pullups: 3x5

Stool HeSPU: 5

XR Pushups; 6

WOD (Push)

Complete four rounds:

2 Cast Wall Walks

3 HeSPU negative

2 Cast Wall Walks

5 XR Dips to L-sit

2 Cast Wall Walks

7 XR Pushups

Pretty easy this time so ramp it up next time.

Finish with 2x10 Wrist Pushups

Weighted pike between breaks: 4x60s

Wall Extensions: 5 x 3

PNF Pike: 2

Lunge: 1

Tue 18 Sep 2012:

AM:

HS Practice and Flexibility

20 mins (30s max hold)

Wall Balancing Drill: 6 mins 30s

PM:

FSP:

L-sit: 2

Chin Hang:1

GH Pulls:1

Bl: 2

FL:2

Flicks: 2x2

Ring Support: 2

Strength:

Some strength warmup

2MU, 2 XR Dips

WOD (Rings)

Perform the following:

3 sets of; 2 MU, 2 XR Dips, L-sit press shoulder stand, rolling MU,inverted hang, 2 slow Negative Front Pulls, 2 slow Negative Back Pulls

1st set: as above

2nd set: no rolling MU

3rd set: failed on SST and rolling MU

4th set: did what I had failed on: 2 rolling MU, 1 press to shoulderstand

Rest 4-5 mins between sets.

5x15 seconds FL

5x15 seconds XR Strap HS

5x15 seconds German Hang

Finish the workout with 2x10 (7x3) Wall Extensions.

Finished with:

Wed 19 Sep 2012:

HS practice

Thurs 20 Sep 2012:

AM:

HS Practice and Flexibility

Only 12 mins of HS.

PM:

FSP:

L-sit: 3

Chin Hang:2

GH Pulls:2

Bl: 2

FL: 2

Flicks: 2

Ring Suport: 2

Lat Fly: 1x10

Strength:

Cuban Rot: 4x8 @ 4k/arm

1) Warm-up by performing 2-3 easier MPPu/MPPr variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.ations

Push: 5 XR Pushups, 4 Bulgarian

Pull: Pullups 4

WOD (Embedded)

Complete 3 sets of each:

1 Embedded BL (MU, Rolling MU, to BL 10s straddle 5s adv) + 5 Tempo FL Pulls adv tuck (3rd set: 3+2 in tuck)

1 Embedded L-sit (MU to XR L-sit tuck) + 5 XR Bulgarian Pushups

1 Embedded FL (Front Pull, FL) + 6 Tempo Pke Compression

Finish the workout with 10 (5x2) Bridge Wall Walks + weighted pike: 4 x 60s

5) Use a tempo of 242 for the first and third FBEs. As such, for the L-sit Lifts the breakdown of the tempo will be a 2 second ascent, followed by a 4 second pause at the top, then a controlled 2 second descent.

Finished with:

Sat 22 Sep 2012:

AM:

HS Practice and Flexibility: only 10 mins

PM:

FSP:

L-sit: 4

Chin Hang:2

GH Pulls:2

Bl: 2

FL: none

Ring Support: 3

FL Pulls: none

Lat Flys: 1x10

Strength:

WOD (Pull)

Completed two rounds:

2 – Back Pulls (straddle)

5 – XR Rows off floor

2 – Back Pulls

10 – FL Pulls tuck

2 – Back Pulls

5 L Pullups

Comment:

Week 28b

Mon 24 Sep 2012:

AM:

HS Practice and Flexibility: 20mins of Work. 8 mins wall.

PM:

FSP:

L-sit: 4

Chin Hang:2

GH Pulls:2

Bl: 4

FL: 4

Ring Support: 3

FL Pulls: 2x5

Lat Flys: 2x10

Strength:

Cuban Rotations: 5k/arm - 3x7

BW Squats: 2x10

WOD (Legs)

Complete three rounds:

10 Straight leg DL @ 12k

10 SLS (some reps partial by the end)

5 HeS RLL

Stretch between sets:

5 Wall Slides

GH 15s

Weighted pike: 3x60s

Tue 18 Sep 2012:

AM:

HS Practice and Flexibility

none as HS WOD

PM:

FSP:

L-sit: 4

Chin Hang:2

GH Pulls:2

Bl: 4

FL:4

Ring Support: 3

FL Pulls: 2 x 5

Lat Flys: foot support 2x10

Strength:

2MU

WOD (HS)

10 Wrist Pushups

6,60s,5,90s,5,60s,2 CWW

2x5 Wall Pike Press (small ROM)

2x10 Straddle HeS

Walking HSPU Ladders: 5 rounds

For ladders did: 2 HeSPU Chair, 6 Wall Runs, 2 -ve HeSPU, 6 claps and rest 1:15 at each end

From WED-SAT: I was moving house to another country so didnt have the facilities.

On Sunday 30 Sep 2012 I checked my maxes to determine a new SCC. These are on my iPad and will copy them up once I have internet.

Sun 30 Sep 2012:

FSP Testing

So after a SCC cycle that was much too long due to various factors outside of my control (forced to take a few weeks off due to various things), tested my maxes. Here are the results and my plan.

FSP max holds:

L-sit: 27s -> Increase Volume

Free HS: 30s 

BL adv tuck (slightly stretched out): 45s -> Increase Volume

FL tight adv tuck: 32s

XR Support: 28s

Straddle L: cant do same progression as Lsit of just holding it there. Next workout try to hold it with feet on ground off of steps.

Front and back support:  both only a couple seconds. But I want to introduce them now. Read Ido Portal's post about them.

DYNAMIC:

MU: 3 -> needs to improve

Didnt test other upper body exercises as I was already tired out

SLS

Left: 11 reps

Right: 8 reps

HLL to 90 degrees: 8

Adv tuck tick tocks: 6

FLEXIBILITY:

GH MAX: 25s

TIPS AND THINGS TO DO TO IMPROVE:

On MU, more hollow body position.

L-sit: weak points to work on are pike compression (work pike compression drills) and scapular pushing (front and back support)

Ring Support: Scap Pushing (as above) 

SLS: glute activation

So what does the new SCC look like:

FSP: 

L-sit: 6x13s (78s of TUT instead of 48s)

BL adv tuck: 5x22s (110s of TUT Instead of 68s)

FL tight adv tuck: 5x16s (90s instead of 60s)

Ring support: 4x14s (56s instead of 60s -> lowered to try to improve quality)

Straddle L: 60s of work in fashion as advised above.

FL Pulls adv tuck: 2x5

Adv tuck tick tocks: 3x3

Lat Flys: 2x10

FINISHERS AFTER WOD/FSP TO HELP FSP:

60s of Front Support

60s of Back Support

3x8 Pike Compression

HLL

Cuban Rotations

Week 1c

Mon 1 Oct 2012:

AM:

HS Practice: 30 mins very good. 42s hold. Very good line for session. Now balancing much more on the back of my hands which is much easier to balance and much easier on the fingers.

PM:

FSP:

L-sit: 3x13s

FL adv tuck: 3 x 16s

Bl adv tuck: 3 x 22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 3x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

Strength:

Warmup up with some curls/dip variations.

5 XR Dips

WOD (Embedded)

Max Bent Arm strength so lets go.

Complete three sets of each:

FX L-sit + 5 (3rd set: 4+1) TEMPO XR Russian Dips

MU, Rolling MU, BL (lower in straddle, 5s straddle hold, 10s adv tuck) + 5 TEMPO Inverted Curl

MU, FL adv tuck + 5 TEMPO HLL Half

Finished with 5x2 BWW and Stall Bar lower flex: 2 rungs - pike and straddle 3 x 45s

Tue 2 Oct 2012:

AM:

HS Practice and Flexibility

20 mins. max hold 1min. Excellent! Keep riding this wave.

PM:

FSP:

L-sit: 6x13s

FL adv tuck: 5 x 16s

Bl adv tuck: 5x22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 4x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

Strength:

3 XR Dips 3 HesPU Supported

WOD (Push)

4 rds:

2 CWW

7 foot-supported HeSPU (4th set: 5 failure)

2 CWW

5 Straight Bar Dips

2 CWW

3 Clapping Pushups

Finished with:

Chin: 5

Pullups: 4

L Pullups: 2 x 5

Upper flexibility:

3 rounds of

- GH 20s hold

- 4 Wall Extensions

- 10 Lat Flys foot supported

- 10 Shoulder dislocates

- 8 Pike Compression

Wed 3 Oct 2012:

HS practice: 25 mins hold - again very good.

Thurs 4 Oct 2012:

AM:

HS Practice and Flexibility

20 mins. Not as great today but 30s hold.

PM:

FSP:

L-sit: 6x13s

FL adv tuck: 5 x 16s

Bl adv tuck: 5x22s

Straddle L (hands touching inner leg): 2 x 20s

Ring Support: 4x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

Strength:

Nothing

WOD (Legs)

Complete 3 sets of each:

5 RLL

10 SLS (5 per leg)

5 HLL half

60m Shuttle Sprint

Finish the workout with 3 mins Straddle L work.

Finished with:

Circuit:

- MU (4,4,4,3)

- Pike Stall Bars 3x45s

- Pike Compression 3 x 8

- Straddle Stall 3x45s

Fri 4 Oct 2012:

AM:

HS Practice: no HS before this WOD.

PM:

FSP:

L-sit: 6x13s

FL adv tuck: 5 x 16s

Bl adv tuck: 5x22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 4x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

Strength:

WOD (HS)

Did:

10 CWW

1x5 Pike

1x5 Straddle

On the pike and straddle, kicked up into free HS and a few negatives.

12 cycles of Wall HS in 14:16 - smashed my old record!!

Comment:

This week I smashed a lot of records - including Wall HS, free HS and MU. I took quite a long rest before the start of this week and also now live in a much warmer country where I might get more vitamin D. Also have shutters in my room and sleep in pitch darkness.

Week 2c

Mon 8 Oct 2012:

AM:

HS Practice: Only 10 mins.

PM:

FSP:

L-sit: 3x13s

FL adv tuck: 3 x 16s

Bl adv tuck: 3 x 22s

Flicks: 2

Straddle L (hands touching inner leg): 2 x 20s

Ring Support: 2x14s

FL Pulls: 1x5

Lat Flys: 1x10

Adv tuck Tick Tocks: 1x3

Back Support Hold: none as I hurt my left forearm.

Strength:

Nothing.

WOD (Rings)

3 rounds of:

2 MU, press to shoulderstand, rolling MU, press to shoulderstand, 2 XR Dips, fwd roll to L hang, carnk, reverse crank.

1st set: as written

2nd set: no second press, fell off and started again on dips

3rd: as above and lower to L

5x15s FL

5x15s XR hold

5x15s GH

Finished with 5 x 4 WE

2 x 45s pike and straddle (2 rungs)

3x20s pike and straddle (1 rung)

Tue 9 Oct 2012:

AM:

HS Practice:

1st: 15 mins HS

2nd: 20 mins HS

Left forearm still hurting a bit today.

PM:

FSP:

30s Chin Hang

L-sit: 3x13s

FL adv tuck: 3 x 16s

Bl adv tuck: 3x22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 3x14s

FL Pulls: 1x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 2x3

Back Support Hold: 2 x 9s

Strength:

Warmup with 2-3 easier chin/HSPU progressions.

Chins: 5, Pullups: 3, L-sit pullups: 3

Pressups: 5, supported HeSPU: 3

WOD (Embedded)

3 sets of:

MU, L-sit press to shoulderstand, fwd roll to L hang, BL (straddle 13s) + 5 TEMPO L Pullups

FX L-sit + 5 TEMPO Supported HeSPU

Lower from IH to XR adv tuck FL + 6 Half HLL

Finished with:

Upper flexibility:

3 rounds of

- 2 BWW

- GH 20s hold

- 4 Wall Extensions

- 10 Lat Flys foot supported

- 10 Shoulder dislocates

- 8 Pike Compression

Wed 10 Oct 2012:

HS practice: 20 mins hold - not great today.

Thurs 11 Oct 2012:

AM:

HS Practice and Flexibility

15 mins. Quality just hasn´t been there this week. I am tired as well.

PM:

FSP:

Chin Hang: 2 x 30s

L-sit: 6x13s

FL adv tuck: 5 x 16s

Bl adv tuck: 5x22s

Straddle L (hands touching inner leg): 2 x 20s

Ring Support: 4x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

Strength:

Nothing

WOD (Legs)

Only 2 sets today:

60s Running

10 SLS

60s Running

8 Squat Jumps

60s

4 Depth

2x60s Seated Toe Point Stretch

Fri 12 Oct 2012:

AM:

HS Practice: 20 mins. four 30s holds today. Longer holds but line not very good.

PM:

FSP:

Chin Hand: 2 x 30s

L-sit: 6x13s

FL adv tuck: 5 x 16s

Bl adv tuck: 5x22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 4x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

WOD (Legs)

3 rounds:

3x5 RLL

3x10 SLS

3x5 Arch-hollow Snaps

3 mins Straddle Hold

Strength:

Circuit between different elements:

A1: 5 chins, 3 pullups, 3 l pullups, XR Bulgarian Pullups 2 x 5

A2: 2x5 Support HeS, 3x4 -ve HeSPU

A3: 2 x 45s 2 rung pike hold, 3 x 20s 1 rung pike

A4: 2 x 45s 2 rung straddle hold, 3 x 20s 1 rung straddle

Couldve done more but had to go - ramp it up next week.

Comment:

Good week. A dip in HS form as my body gets used to the higher volume of work in this SCC.

Week 3c

Mon 15 Oct 2012:

AM:

HS Practice: 30 mins. Longest holds 37s but not feeling as good as two weeks ago.

PM:

FSP:

Chin Hang: 2 x 30s

L-sit: 6x13s

FL adv tuck: 3 x 16s

Bl adv tuck: 3x22s

Straddle L (hands touching inner leg): 2 x 20s

Ring Support: 4x14s

FL Pulls: none

Lat Flys: 2x10

Adv tuck Tick Tocks: 2x3

Back Support Hold: 2 x 9s

Strength:

BL, FL Flicks 2

Pullups: 5 chins, 3 pullups, 2 l pullups

WOD (Back)

2 Back pulls (lower in tuck to set, straddle hold and pull)

5 L-sit Pullups

2 Back Pulls

8 FL Pulls (adv tuck)

2 Back Pulls

5 XR Rows

Pike and Straddle:

2x45s 2 rungs

3x20s 2 rungs

Tue 16 Oct 2012:

AM:

HS Practice: 15 mins - 35s good.

PM:

FSP:

Chin Hang: 2 x30s

L-sit: 6x13s

FL adv tuck: 5 x 16s

Bl adv tuck: 5x22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 4x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

Strength:

Nothing

WOD (HS)

2x10 CWW

2x5 Pike Wall ( legs closing around 35 degrees)

10 HeS Straddle Press, 2x5 Wall legs closing 90 degrees.

Wall Runs for 4 mins. 6 mins of Wall HS holds. Took 20 mins to do 10 mins work.

Upper flexibility:

3 rounds of

- 4 Wall Extensions

- 10 Shoulder dislocates

- 20s GH

Wed 17 Oct 2012:

HS practice: 20 mins hold. 38s hold today - good. But line wasnt great and was moving a bit. Cant get my balance back on palms.

Thurs 18 Oct 2012:

AM:

HS Practice and Flexibility

20 mins. 30s. a little better today.

PM:

FSP:

Chin Hang: 2 x 30s

L-sit: 6x13s

FL adv tuck: 5 x 16s

Bl adv tuck: 5x22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 4x14s

FL Pulls: 2x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 3x3

Back Support Hold: 2 x 9s

Strength:

Strength warmup for WOD:

Pressups: 10 fx, 5 xr, 3 bulgarian, 2 XR PPP

Dips: 4 XR, 4 Bar normal

HeSPU: 4 supported.

WOD (Push)

4 rounds:

2 CWW

7 foot supported HeSPU

2 CWW

5 straight bar dips

2 CWW

3 XR PPP

Stretch: pike and straddle

2x45s 2 rungs

3x20s 1 rung - really got nice and deep here. good.

Fri 12 Oct 2012:

AM:

HS Practice:

PM:

FSP:

Chin Hand: 2 x 30s

L-sit: 3x13s

FL adv tuck: 3 x 16s

Bl adv tuck: 3x22s

Straddle L (hands touching inner leg): 3 x 20s

Ring Support: 2x14s

FL Pulls: 1x5

Lat Flys: 2x10

Adv tuck Tick Tocks: 1x3

Back Support Hold: 2 x 9s

WOD (Rings)

3 rounds:

1-3 MU, 1-3 XR Press to shoulderstand, 1-3 XR Dips, BL, FL.

5x15s FL

5x15s XR Support

5x15s GH

2x10 WE.

Upper stretching:

- 10 shoulder dislocates

Comment:

Struggled a bit on the SCC this week. But its funny that when coming to the end of the week I feel fine and will probably do some more things over the weekend.

So since going to the Seminar, I've switched up my training as per what we learnt.

Spent the week after the seminar travelling and recovering from sprained left forearm. For the past two weeks, been easing myself into it starting from the very beginning to find my level.

So this is the general plan.

M/T/W/TH/F: Training Days.

M/W/F: PL/FL/MANNA/SL Variations

T/TH: SLS/HBP/RC Variations

Each training day, start with:

- General warmup (Run, Arm circles, chest circles, hip circles, knee circles, a couple BW squats)

- Band series

- Wrist series

- Shoulder dislocates

- HS Work

On M/W/F: Do Shoulder Prehab as per seminar

On T/TH: Do Achilles Series

Unsure whether I will continue keeping this log as the new format lends itself nicely a table.

Week 1

Mon 3rd, Fri 7th Dec:

PL: L!/PE1 5x15r Pushup Shrugs; iM: 5x15 Hip Swivels

FL: L1:PE1: 5x60s Bent Hollow Hold; iM: 5x15 Cat and Dogs

MN: L!:PE1 5x15 Tuck ups; iM: 5x5r Windmill @ 5k

SL: L1/PE1 (im guessing here) 5x15r Back Extension; iM: 5x Stall Bars Lat stretch

Tue 4th, Sat 6th Dec:

SLS: Knee Circles; L1/PE2 10 (5/side) Cossack Squats; iM: 2 pike 2 squat

L1/PE3: 5x5r Side to Side Squat (stay with these until better I can do them lower); iM: 5x5 Natural Leg Extension (building up to 5x10)

HBP: Pushups to warmup

5x5r PB Dips, iM: Indian Sitting Shoulder Opener

RC: Rows to warmup, failed on 5x60s BA Chin Hold so will program that from next week.

Week 2:

Mon 10 December

PL:

Warmup: L!/PE1 1x15r Pushup Shrugs; iM: 1x15 Hip Swivels

Worksets: L1/PE3: 5x60s Support Front Plank; iM: Straddle Running Men (Need to stay more hollow and lift leg up and out)

FL:

Warmup: L1/PE1: 1x60s Bent Hollow Hold; iM: 1x15 Cat and Dogs

Worksets: Bent Hollow Rock (Need to program this); iM: 30s Table

MN

Warmup: L!/PE1 1x15 Tuck ups; iM: 2x5r Windmill @ 6/8k

Work Sets: 3x15r Straddle ups, 3x5r Jefferson Curls @ 20k

SL:

L1/PE1 (im guessing here) 5x15r Back Extension; iM: 5x Stall Bars Lat stretch

Tue 4th, Sat 6th Dec:

SLS:

Warmup: Knee Circles; L1/PE2 10 (5/side) Cossack Squats; iM: 2 pike 2 squat

Work Sest: L1/PE3: 5x5r Side to Side Squat (stay with these until better I can do them lower); iM: 5x5 Natural Leg Extension (building up to 5x10)

HBP:

Warmup 15 Pushups, 5 PB Dips

Work sets: 5 x 5 Normal Straight Bar Dips; iM: Chest Stretch

RC:

Warmup: 2x6 Rows, 30s Straight Arm Hang

Work sets: L1/Pe6 3x12s BA Chin Hold; iM Lat Stretch

Wednesday 12 Dec

PL:

Warmup: L!/PE1 1x15r Pushup Shrugs; iM: 1x15 Hip Swivels, 60s Front Support

Worksets: L1/PE4: 4x30s One arm Support; iM: 4x7 Straddle Running Men (Need to stay more hollow and lift leg up and out)

FL:

Warmup: L1/PE1: 1x60s Bent Hollow Hold; iM: 1x15 Cat and Dogs

Worksets: 3x12r Bent Hollow Rock; iM: 30s Table

MN

Warmup: L!/PE1 1x10 Tuck ups; iM: 1x5r Windmill @ 6/8k

Work Sets: 5x15r Straddle ups, 5x5r Jefferson Curls @ 20k

SL:

L1/PE1 (im guessing here) 5x15r Back Extension; iM: 5x 30s Overhand Grip hang, swinging from side to side.

Fri 14 Dec

Tried to get into the gym but my body was very fatigued so took an extra day off. Relaxing weekend with hiking on Sunday.

Okay havent updated this for a while but been training. Now working through Foundations 1.

Here is what I did last week:

Monday 11/2/12 - Fri 15/2/12

MON/THU:

PL PE5 PL Lean (Week 5) 4x12s + 10r SRM

FL PE2 BH Rock (Week 5) 4x24r + 30s Table

HBP PE3 Pseudo Planche Pushup (Week 5) 4x4r + 10r Xiaoping Fwd @ 2k

RC PE4 Elevated Row (Week 5) 4x4r + 10r Bent Twisting Lat

Bar MU: 4 x 2r + 5-10r Wall Extensions

TUE/FRI:

SL PE2 Arch Rocks 4x24r ---> FAILED. Restart (see following week)

MN PE6 Negative Hanging Leg Lift (Week 5) 4x2rx10s + 5r Jeffferson Curl @ 30k

SLS PE3 Side to Side Squat (Week 9) 4x8r + Skiers 10r

Comment:

- Tight left pec, particularly pec minor. Shoulder disloactes still uncomfortable for left shoulder.

- Tight hips flexors, especially on skiers.

- Need to check I have 5x5 HLL 1/2 @ TEMPO

Monday 18/2/12 - Fri 22/2/12

MON/THU:

PL PE5 PL Lean (Week 6) 4x18s + 10r SRM

FL PE2 BH Rock (Week 6) 4x36r + 30s Table

HBP PE3 Pseudo Planche Pushup (Week 6) 4x6r + 10r Xiaoping Fwd @ 2k

RC PE4 Elevated Row (Week 6) 4x6r + 10r Bent Twisting Lat

Bar MU: 4 x 3r + 5-10r Wall Extensions

---> Small spot on rep 12 of MU on Thursday

TUE/FRI:

SL PE1 Arch (Week 2) 5x12s + 10r Standing Hip Circles

MN PE6 Negative Hanging Leg Lift (Week 6) 4x3rx10s + 5r Jeffferson Curl @ 30k

SLS PE3 Side to Side Squat (Week 10) 4x10r + Skiers 10r

+ STRETCH + RUN

Comment:

- Pec minor feeling a lot better. Shoulder dislocates possible once again. Used one of Kit Laughlin's stretches: http://youtu.be/4mPbEggRY_k

- Tight hips flexors feeling better. Another one of Kit's: http://youtu.be/qHwyBHS6MQs

- HS improved significantly after opening up shoulders. Key is extend at hips, hollow core, contract butt hard and open shoulders until felt between upper shoulder blades.

This week coming, on the road but am planning on training.

Really enjoying F1 and feel as if Im making good gains.

Monday 25/2/12 - Wed 27/2/12

NOTE: Was travelling this week. So only did three sessions (couldnt find a gym for my fourth session of the week.) Also couldnt do MUs as the facility didnt have a bar!

MON/WED

PL PE5 PL Lean (Week 7) 5x18s + 10r SRM

FL PE2 BH Rock (Week 7) 5x36r + 30s Table

HBP PE3 Pseudo Planche Pushup (Week 7) 5x6r + 10r Xiaoping Fwd @ 2k

RC PE4 Elevated Row (Week 7) 5x6r + 10r Bent Twisting Lat

TUE

SL PE1 Arch (Week 3) 3x24s + 10r Standing Hip Circles

MN PE6 Negative Hanging Leg Lift (Week 7) 5x3rx10s + 5r Jeffferson Curl @ 30k

SLS PE3 Side to Side Squat (Week 11) 5x10r + Skiers 10r

Comment:

- Tough week. Felt really tired. Feel fine now, will plough through this max week again before enjoying my rest week next week.

Monday 4/3/12 - Fri 8/3/12

NOTE:

Repeat of last week

Incorporating HS1 as well.

MON/WED

PL PE5 PL Lean (Week 7) 5x18s + 10r SRM

FL PE2 BH Rock (Week 7) 5x36r + 30s Table

HBP PE3 Pseudo Planche Pushup (Week 7) 5x6r + 10r Xiaoping Fwd @ 2k

RC PE4 Elevated Row (Week 7) 5x6r + 10r Bent Twisting Lat

MU (Week 7): 2 x 3r + 10r Wall Slides

TUE/THUR

SL PE1 Arch (Week 3) 3x24s + 10r Standing Hip Circles

MN PE6 Negative Hanging Leg Lift (Week 7) 5x3rx10s + 5r Jeffferson Curl @ 30k

SLS PE3 Side to Side Squat (Week 11) 5x10r + Skiers 10r

followed by RUN + STRETCH

Comment:

Lowered volume on MUs as I had missed the week before and struggled to complete all the reps from week 4 - 7. Will start again from week 4.

Monday 11/3/12 - Fri 15/3/12: Deload Week

NOTE:

Incorporating HS1 as well. Still testing out maxes.

Now also doing 5 minutes of running before workout to warm up. Was only doing armswings etc before.

MON/THU

PL PE5 PL Lean (Week 8) 5x9s + 10r SRM

FL PE2 BH Rock (Week 8) 5x18r + 30s Table

HBP PE3 Pseudo Planche Pushup (Week 8) 5x4r + 10r Xiaoping Fwd @ 2k

RC PE4 Elevated Row (Week 8) 5x4r + 10r Bent Twisting Lat

MU (Week 4): 3 x 1r + 10r Wall Slides

On Monday also did Chest rolling 2 x 3 mins. Need to start to stretch my neck.

Wed

Rock climbing. Will start to track this a bit more carefully from now on.

TUE/FRI

SL PE1 Arch (Week 4) 3 x 12s + 10r Standing Hip Circles

MN PE6 Negative Hanging Leg Lift (Week 8) 5x2rx10s + 5r Jeffferson Curl @ 30k

SLS PE3 Side to Side Squat (Week 12) 5x6r + Skiers 10r

Start playing with next variation of SLS.

followed by STRETCH - superset of hip flexor stretch (Kit), 1 min Bottom squat hold, 1 min butterfly (2 rounds)

Fri:

16km hike in 3 hours. Killer.

Comment:

Nice week. In and out of the gym really quickly. Ready to ramp it up again.

Monday 18/3/12 - Fri 23/3/12:

NOTE:

Stretch neck this week.

Take advantage of low leg volume this week to tape earlier variations.

MON/THU

PL PE5 PL Lean (Week 9) 4x24s + 10r SRM

FL PE2 BH Rock (Week 9) 4x48r + 30s Table

HBP PE3 Pseudo Planche Pushup (Week 9) 4x8r + 10r Xiaoping Fwd @ 2k

RC PE4 Elevated Row (Week 9) 4x8r + 10r Bent Twisting Lat

MU (Week 4): 4 x 2r + 10r Wall Slides

On Monday also did Chest rolling 2 x 3 mins. Need to start to stretch my neck.

Wed

Rock climbing.

TUE/FRI

SL PE1 Arch (Week 5) 4 x 24s + 10r Standing Hip Circles

MN PE6 Negative Hanging Leg Lift (Week 9) 4x4rx10s + 5r Jeffferson Curl @ 30k

SLS PE4 Speed Skaters Squat (Week 1) 3x1r + Twisting Squat 10r (Tried this out last week and will have to start with fewer than 10r)

followed by STRETCH - superset of hip flexor stretch (Kit), 1 min Bottom squat hold, 1 min butterfly (2 rounds)

Comment:

So at the end of last week, I injured my back doing PE5 iM overzealously. Resulted in my having to take the rest of the following week off to recover.

Monday - Thursday 1-4/4/13

Reran the same as in week Monday 18/3/12 - Fri 23/3/12 as I missed last week. Skipped on Friday which was stupid.

NOTE:

Stretch neck this week.

Take advantage of low leg volume this week to tape earlier variations.

MON/THU

PL PE5 PL Lean (Week 9) 4x24s + 10r SRM

FL PE2 BH Rock (Week 9) 4x48r + 30s Table

HBP PE3 Pseudo Planche Pushup (Week 9) 4x8r + 10r Xiaoping Fwd @ 2k

RC PE4 Elevated Row (Week 9) 4x8r + 10r Bent Twisting Lat

MU (Week 4): 4 x 2r + 10r Wall Slides

On Monday also did Chest rolling 2 x 3 mins. Need to start to stretch my neck.

Wed

Rock climbing.

TUE

SL PE1 Arch (Week 5) 4 x 24s + 10r Standing Hip Circles

MN PE6 Negative Hanging Leg Lift (Week 9) 4x4rx10s + 5r Jeffferson Curl @ 30k

SLS PE4 Speed Skaters Squat (Week 1) 3x1r + Twisting Squat 10r (Tried this out last week and will have to start with fewer than 10r)

followed by STRETCH - superset of hip flexor stretch (Kit), 1 min Bottom squat hold, 1 min butterfly (2 rounds)

Comment:

Sunday 14.5.13

So having had a bad couple last weeks training (one week off due to slightly injuring my back and last week 8-12/5/13 off due to travel) it's time to regroup and replan my training. It's also an opportunity to right a few wrongs I have made.

- Do as coach says, do the pes and iMs as has been laid out. I tried to move ahead too quickly with the strength leaving my mobility lacking - this lack of mobility eventually stops you being able to do the harder strength stuff. I found this to be particularly true on the manna work.

- Use the power of habit to never miss sessions. Go to the gym at the same time on the same days each week. Veering away from this schedule increases the chances of missing workouts, which really starts to mess things up with programs like this.

- Keep doing the previous work in high enough volume to keep it fresh. This is not relevant to all moves, but for those that change it is. Eg for FL F1 once you can do full hollow body rocks, I dont think there's any need to go back below those for warmup but I think with the PL series, as different elements target different links in the chain, there is a need to go through each element. Go through different ones each time to keep everything fresh.

Here's a review of what Ive done right and wrong in the past couple weeks.

FL: On PE2, found I could complete week 11 of PE1 (although difficult) and have gradually worked my way through PE2 and kept the right mobility exercise. Good - continue.

sPL: Found a week linked I previously didn't know of: forearm plank. Some testing shows me I dont need to run the cycle right from the beginning.

HBP: Want to spend a weeks on regular pushups to be able to perform them as prescribed. Dont need to start from the start.

RC: Ensure I can do all the mobility.

MN: Need to do all the mobility in conjunction with the strength as laid out. Going to go back and start with straddle ups again. Dont need to do the entire cycle, just a couple weeks.

SL: Good. Keep going with PE1.

SLS: Need to test deck squat. Keep the iMs and strength elements together.

HS1: Have gone through this pretty thoroughly. Will spend a few weeks at PE4. Want to continue doing the other elements at high enough volume and continue bringing my hands closer on the iMs.

So having reviewed where I am, this is what I have in plan for the week Mon - Fri 15 - 19/4/13

Mon + Thur:

FL (Week 9): PE2 BH Rock 4 x 48r + iM Table hold 30s [No need to warmup with previous work]

sPL (Week 5): PE2 Forearm Plank 4 x 24s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP (Week 9): PE2 Pushup 4 x 12r + iM Xiaopeng Forward 5r per arm @ 3kg [No need to warmup with previous work]

RC (Week 9): PE4 Elevated Row 4 x 8r + iM Bent Twisting Lat Reps 10r [Warmup with one set of 15r of PE3 Ground Rows + iM Bent Sideways Lat Stretch 30s/side]

Wed:

Rockclimbing

Tue + Fri:

MN: Test out max tuck ups. Successfully completed 5 x 15r with 5r iM Windmill @6kg in between each set on Tuesday.

On Fri did

(Week 5): PE2 Straddle ups 4 x 6r + iM Jefferson Curls 5r [Warmup with 15r of tuck ups, and 1 to 2 sets of Windmills]

SL (Week 5): PE1 Arch 4 x 24s + iM Standing Hip Circles 10r

SLS: Successfully tested out 5 x 15r Deck Squats with 10r iM Skiers in between each set on Tuesday.

On Fri did

(Week 5) PE2 Cossack Squat 4 x 4r + iM 4r Twisting Squat (slowly increasing the number of twisting squats per workas I get used to the move)

Mon:

HS1 (Week 5): PE4 Supine Floor Hanstand Flexion 4 x 12s + Standing shoulder extension with a weighted bar 5r [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

Thurs, Fri:

HS1 (Week 5): PE4 Supine Floor Hanstand Flexion 4 x 24s + Standing shoulder extension with a weighted bar 5r [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

22-26/4/13

Unsure if I will continue with rockclimbing. If I dont do any this week will gym five times. This is the plan.

Mon, Wed, Fri:

Start with Shoulder Prehab as per seminar.

FL (Week 10): PE2 BH Rock 4 x 60r + iM Table hold 30s [No need to warmup with previous work]

sPL (Week 6): PE2 Forearm Plank 4 x 36s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP (Week 10): PE2 Pushup 4 x 15r + iM Xiaopeng Forward 5r per arm @ 3kg [No need to warmup with previous work]

RC (Week 10): PE4 Elevated Row 4 x 10r + iM Bent Twisting Lat Reps 10r [Warmup with one set of 15r of PE3 Ground Rows + iM Bent Sideways Lat Stretch 30s/side]

HS1:

Wrist Warmup:

- 4 wrist stretches

- Kneeling Wrist Walk PE3 (this time straighten hips out): 3 x 5 r

- Kneeling First Knuckle Walk (straighten out): 3 x 5 r

- Kneeling Wrist Rock Walk (be conservative here, stay here for a bit): 3 x 5 r

- Wall finger tip walk: 5 x 1 r

PE4 Supine Floor Hanstand Flexion (Week 10) 4 x30 s + Standing shoulder extension with a weighted bar 5r [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

Tue, Thursday:

Achilles prehab

MN: (Week 6): PE2 Straddle ups 4 x 9r + iM Jefferson Curls 5r [Warmup with 15r of tuck ups, and 1 to 2 sets of Windmills]

SL (Week 6): PE1 Arch 4 x 36s + iM Standing Hip Circles 10r

SLS: (Week 6) PE2 Cossack Squat 4 x 6r + iM 6r Twisting Squat (slowly increasing the number of twisting squats per workas I get used to the move)

29/4/13 - 2/5/13

Only four days this week as I was away.

Mon, Wed:

Start with Shoulder Prehab as per seminar.

FL (Week 11): PE2 BH Rock 5 x 60r + iM Table hold 30s [No need to warmup with previous work]

sPL (Week 7): PE2 Forearm Plank 5 x 36s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP (Week 11): PE2 Pushup 5 x 15r + iM Xiaopeng Forward 5r per arm @ 3kg [No need to warmup with previous work]

RC (Week 11): PE4 Elevated Row 5 x 10r + iM Bent Twisting Lat Reps 10r [Warmup with one set of 15r of PE3 Ground Rows + iM Bent Sideways Lat Stretch 30s/side]

HS1:

Wrist Warmup:

- 4 wrist stretches

- Kneeling Wrist Walk PE3 (this time straighten hips out): 4 x 5 r

- Kneeling First Knuckle Walk (straighten out): 4 x 5 r

- Kneeling Wrist Rock Walk (be conservative here, stay here for a bit): 4 x 5 r

- Wall finger tip walk: 5 x 1 r

PE4 Supine Floor Hanstand Flexion (Week 11): 5 x 30 s + Standing shoulder extension with a weighted bar 5r [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

Tue, Thursday:

Achilles prehab

MN: (Week 7): PE2 Straddle ups 5 x 9r + iM Jefferson Curls 5r [Warmup with 15r of tuck ups, and 1 to 2 sets of Windmills]

SL (Week 7): PE1 Arch 5 x 36s + iM Standing Hip Circles 10r

SLS: (Week 7) PE2 Cossack Squat 5 x 6r + iM 6r Twisting Squat (slowly increasing the number of twisting squats per workas I get used to the move)

6/5/13 - 10/5/13: Deload Week

Was ill this week so only managed to get Mon and Tue in.

Mon:

Start with Shoulder Prehab as per seminar.

FL (Week 12): PE2 BH Rock 5 x 30r + iM Table hold 30s [No need to warmup with previous work]

sPL (Week 8):: PE2 Forearm Plank 5 x 18s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP (Week 12): PE2 Pushup 5 x 8r + iM Xiaopeng Forward 5r per arm @ 3kg [No need to warmup with previous work]

RC (Week 12): PE4 Elevated Row 5 x 5r + iM Bent Twisting Lat Reps 10r [Warmup with one set of 15r of PE3 Ground Rows + iM Bent Sideways Lat Stretch 30s/side]

HS1:

Wrist Warmup:

- 4 wrist stretches

- Kneeling Wrist Walk PE3 (this time straighten hips out): 5 x 5 r

- Kneeling First Knuckle Walk (straighten out): 5 x 5 r

- Kneeling Wrist Rock Walk (be conservative here, stay here for a bit): 5 x 5 r

- Wall finger tip walk: 3 x 2 r

PE4 Supine Floor Hanstand Flexion (Week 10) 5 x 15 s + Standing shoulder extension with a weighted bar 5r [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

Tue:

Achilles prehab

MN: (Week 8): PE2 Straddle ups 5 x 5,r + iM Jefferson Curls 5r [Warmup with 15r of tuck ups, and 1 to 2 sets of Windmills]

SL (Week 8): PE1 Arch 5 x 18s + iM Standing Hip Circles 10r

SLS: (Week 8): PE2 Cossack Squat 5 x 4 r + iM 4r Twisting Squat (think Ive got this movement now. It was hurting me but now have dropped volume and things are better. One more microcycle after this one should be enough to achieve mastery)

12/5/13 - 17/5/13: Did Sun + Tue-Fri this week

Mon:

FL: Tested PE3, did 2 x 60s so will start at week 5 on wed.

sPL (Week 9): PE2 Forearm Plank 4 x 48s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP: Tested PPP. Did 2 x 7-8 reps with dodgy form. So will start at week 1 with strict form.

RC (Week 9): PE4 Elevated Row 4 x 8r + iM Bent Twisting Lat Reps 10r [Warmup with one set of 15r of PE3 Ground Rows + iM Bent Sideways Lat Stretch 30s/side] rerunning this microcycle as the tempo was ot sufficiently slow last cycle.

HS1:

Wrist Warmup:

- 4 wrist stretches

- Kneeling Wrist Walk PE3 (this time straighten hips out): 5 x 5 r

- Kneeling First Knuckle Walk (straighten out): 5 x 5 r

- Kneeling Wrist Rock Walk (be conservative here, stay here for a bit): 5 x 5 r

- Wall finger tip walk: 3 x 2 r

For first three wrist elements, going to run one more cycle as there was some slight discomfort when I performed these. Going to run it periodized.

Tested PE5: will start at week 9 with 1.25kg on wooden stick. Pe5 im close to shoulder width at 0 kg.

Wed/Fri

Start with Shoulder Prehab as per seminar.

FL (Week 5): PE3 4 x 24s + 5r iM [Warmup: PE2 BH Rock 1 x 60r + iM Table hold 30s]

sPL (Week 9): PE2 Forearm Plank 4 x 48s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP (Week 1): PE3 3 x 2r + iM at 2kg [Warmup: PE2 Pushup 1 x 15r + iM Xiaopeng Forward 5r per arm @ 3kg]

RC (Week 9): PE4 Elevated Row 4 x 8r + iM Bent Twisting Lat Reps 10r [Warmup with one set of 12r of PE3 Ground Rows + iM Bent Sideways Lat Stretch 30s/side] struggling a little for full ROM on last reps so will drop warmup as it fatigues me too much.

HS1:

Wrist Warmup:

- 4 wrist stretches

- Kneeling Wrist Walk PE3 (this time straighten hips out): 5 x 5 r

- Kneeling First Knuckle Walk (straighten out): 5 x 5 r

- Kneeling Wrist Rock Walk (be conservative here, stay here for a bit): 5 x 5 r

- Wall finger tip walk: 3 x 2 r

PE5 4 x 24 s at 1.25 kg + iM 5r at close-to-shoulder width and 0kg [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

Tue/Th:

Achilles prehab

MN: (Week 9): PE2 Straddle ups 4 x 12r + iM Jefferson Curls 5r at 30 kg[Warmup with 15r of tuck ups, and 1 to 2 sets of Windmills] - remember on hamstring stretches to lean back to increase stretch

SL (Week 9): PE1 Arch 4 x 48s + iM Standing Hip Circles 10r - remember to squeeze glutes hard.

SLS: (Week 9) PE2 Cossack Squat 4 x 8 r + iM 6r Twisting Squat (think Ive got this movement now. It was hurting me but now have dropped volume and things are better. One more microcycle after this one should be enough to achieve mastery)

20/5/13 - 24/5/13

Mon/Wed/Fri

Shoulder Prehab as per seminar: Try 5 x 10r of first element. Achieved.

FL (Week 6): PE3 4 x 36s + 5r iM [Warmup: PE2 BH Rock 1 x 60r + iM Table hold 30s - only did this on Monday. Unneccesary including it in warmup]

sPL (Week 10): PE2 Forearm Plank 4 x 60s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP (Week 2): PE3 5 x 2r + iM at 2kg [Warmup: PE2 Pushup 1 x 15r + iM Xiaopeng Forward 5r per arm @ 4kg]

RC (Week 10): PE4 Elevated Row 4 x 10r + iM Bent Twisting Lat Reps 10r [No WU] Struggled to achieve mastery. Lacking the strength to achieve the required ROM and tempo on the last couple reps. Will drop down next week and wait until I have achieved mastery.

HS1:

Wrist Warmup:

- 4 wrist stretches

- Kneeling Wrist Walk PE3 (Week 10) (this time straighten hips out): 4 x 5 r

- Kneeling First Knuckle Walk (Week 10) (straighten out): 4 x 5 r

- Kneeling Wrist Rock Walk (Week 10) (be conservative here, stay here for a bit): 4 x 5 r

- Wall finger tip walk (Week 2): 5 x 1 r

PE5 4 x 30 s at 1.25 kg + iM 5r (by the end of the week) at a hand or two outside shoulder width and 1.25 kg [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

Tue/Th:

Achilles prehab

MN: (Week 10): PE2 Straddle ups 4 x 15r + iM Jefferson Curls 5r at 35 kg[Warmup with 15r of tuck ups, and 1 to 2 sets of Windmills] - remember on hamstring stretches to lean back to increase stretch

SL (Week 10): PE1 Arch 4 x 60s + iM Standing Hip Circles 10r - remember to squeeze glutes hard.

SLS: (Week 10) PE2 Cossack Squat 4 x 10 r + iM 8r Twisting Squat [Warmup with iM elements]

27/5/13 - 31/5/13

Mon/Wed/Fri

Shoulder Prehab as per seminar: 5 x 10r of first element.

FL (Week 7): PE3 5 x 36s + 5r iM [No Warmup]

sPL (Week 11): PE2 Forearm Plank 5 x 60s + iM SRM 10r [Warmup with one set of 15r Pushup Shrugs and 10r Hip Swivels]

HBP (Week 3): PE3 3 x 4r + iM at 2kg [Warmup: PE2 Pushup 1 x 15r + iM Xiaopeng Forward 5r per arm @ 4kg]

RC (Week 9): PE4 Elevated Row 4 x 8r + iM Bent Twisting Lat Reps 10r [dropping down until I can achieve mastery]

HS1:

Wrist Warmup:

- 4 wrist stretches

- Kneeling Wrist Walk PE3 (Week 11) (this time straighten hips out): 5 x 5 r

- Kneeling First Knuckle Walk (Week 11) (straighten out): 5 x 5 r

- Kneeling Wrist Rock Walk (Week 11) (be conservative here, stay here for a bit): 5 x 5 r

- Wall finger tip walk (Week 3): 3 x 2r

PE5 5 x 30 s at 1.25 kg + iM 5r at width and kg [Warmup with 1 set of each: 60s Headstand, 60s Forearm HeS and all the iMs at the max or higher reps]

Tue/Th:

Achilles prehab

MN: (Week 11): PE2 Straddle ups 5 x 15r + iM Jefferson Curls 5r at 35 kg[Warmup with 15r of tuck ups, and 1 to 2 sets of Windmills, active straddle compression] - remember on hamstring stretches to lean back to increase stretch

SL (Week 11): PE1 Arch 5 x 60s + iM Standing Hip Circles 10r - remember to squeeze glutes hard.

SLS: (Week 11): PE2 Cossack Squat 5 x 10 r + iM 10 r Twisting Squat [Warmup with iM elements]