Going back through my last 2 months worth of journals in an attempt to see progress, time to be more structured now i'm going to adult classes 2x week
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Tim G's workout log
Started by timg, April 30, 2012 · 18 Replies · 1,041 Views
11 feb
20 elbows in pushups, 15 diamond pushups, 6 pseudo planche head brushing wall palms approx 10cm above waist
10s L sit PB, 30s Lsit low PB (about 120 degrees), 60s L sit tuck PB
15s straddle L PB low, 30s straddle L PB tuck both single rail of parralel bars
2x30s frog
10 PB inverted rows, 2x4 tuck fl rows
1x15s L hang, 1x30s L hang tuck
5 pull, 5 chin
8 PB dips, 2x8 PB bulgarian dips, 6 front dips
45 minute walk
12 Feb
3x4 tuck FL row on bar
20 elbows in pushups, 15 diamond pushups, 15 elbows in feet on swiss ball,
6 pseudo planche head brushing wall palms approx 10cm above waist
5 chin
5 pull
Feb 14
5 chin, 5 pull, 3 Lsit chin, 3 L-sit pull
3x45s stomach to wall HS
3x3 negative HeSPU against wall
2x15s L hang
1x30s tuck L hang
Feb 16
5 pull ups, 5 chin ups, 3 L-sit pull ups, 3 L sit chin ups, 3 wide grip chin ups
8 PB dips, 8 bulgarian right in front, 8 bulgarian left in front, 5 front dips
1 hour walk
Feb 17
45 minute walk
3x3 headstand reverse leg lifts
3 x 8s straddle compression drills ala drillsandskills.com
3x 8s pike compression drills ala drillsandskills.com
wrist and shoulder prehab
2x 30s stomach to wall HS
18 Febdentist appointment
20 elbows in pushups, 15 elbows out pushups, 6 pseudo planche head brushing wall palms approx 10cm above waist
15 diamond pushups, 10 elevated feet push ups (swiss ball)
60s arch
30s hollow
5x12s L sit on PB
3x20s straddle L bent (edge of bench)
2x30s stomach to wall HS
2x30s back to wall HS (switched due to wrist soreness?)
3 negative HeSPU against wall
scapula,wrist,hip mobility, pike stretching (20 mins)
Feb 19
2x30s frog
2x30s planche leans (hands quite close to shoulders)
15s L hang
30s L hang tuck
4xtuck fl rows
5 pull ups, 5 chin ups, 3 L-sit pull ups, 3 L sit chin ups
40 minutes walking
Feb 20
2x30s frog
2x30s planche leans (hands quite close to shoulders)
15s L hang
30s L hang tuck
4xtuck fl rows
5 pull ups, 5 chin ups, 3 L-sit pull ups, 3 L sit chin ups
wrist, scapula with bands
Feb 21
60s stomach to wall HS
3x30s stomac to wall HS
2x30s Frog stand
3x20s straddle L, bent parralets
60s arch
60s hollow
wrist,scapula
Feb 22
40 minute walk
12 pushups elbow in, 12 diamond, 8 pseudo planche, 6 pseudo planche, 12 feet on bench
30s hollow
30s tuck L sit (step)
2x15s Low L sit (step)
8 pike HeSPU, 3 pike HeSPU feet raised
5 dips PB, 2x5 front dips
2x5 inverted rows, feet wrapped around PB
2x4 tuck FL rows
3 x 8s straddle compression drills ala drillsandskills.com
3x 8s pike compression drills ala drillsandskills.com
wrist,scapula
Feb 23
60s Plank feet raised
3x20s hollow
60s superman
4 HeS RLL
1 x 8s straddle compression drills ala drillsandskills.com
2x 8s pike compression drills ala drillsandskills.com
2x30s frog
wrist, scapula
Feb 24
pike, standing straddle, seated straddle, wrist, scapula, hip flexors
Feb 25
3x20s hollow
3x20s superman
30s frog
4x30s stomach to wall HS
60s plank
2x bridge wall walks didn't make it anywhere near the floor
wrist, scapula, seated straddle, standing straddle, pike
Feb 26
2x30s superman
2x30s hollow
60s plank feet raised
4x30s side plank
3 chin, 2x3 pull, 2x3 L sit chin
3x3 HeSPU negatives against wall
2x30s frog stand
2 x 8s straddle compression drills ala drillsandskills.com
2x 8s pike compression drills ala drillsandskills.com
2x8s L sit on PB
wrist, scapula with bands, seated straddle
Feb 28
12 pushups elbows in, 5x5 pseudoplanche heels against wall
30s L sit tuck PB, 30s L sit low PB
2x15s L hang, 30s L hang tuck
2x5 inverted row, 3x3 tuck FL row
1x5s tuck planche PB
wrist, scapula including dislocations
Mar 2
60s hollow
60s arch
60s plank
60s R plank
60s S plank
60s S plank
3x5 pike pushups
2x3 negative wall HeSPU
2x5 pull
1x5 chin
1x3 L sit chin
15s one legged L sit on pushup bars
scapula with bands, wrist
Mar 3
Wrist, scapula, 1x10 wall extensions, 2x10 shoulder dislocates,pike, seated straddle
Mar 5
wrist, scapula, 1x10 wall extensions
6x30s stomach to wall HS
5 CWW
Mar 6
wrist, scapula
2x30s dead hang (chin and pull grip)
30s arch
5x5 pseudoplanche pushups
8 inverted rows, 3x3 tuck fl rows, 8 inverted rows
3x3 tuck PL to L sit on PB
10-15 HS kick ups
Mar 9
wrist, scapula
7,5,3,5,7 pike on floor, pike feet raised, wall HeS negs, pike feet raised, pike on floor
3x5 pulls
2x5 chins
60s plank feet on swiss ball
Mar 10
wrist, scapula, hip flexors, seated straddle
arabesques
front and side leg raises
Mar 12
wrist, scapula
60s plank
60s R plank
2x30s arch
2x30s stomach to wall HS
5x5 PPP
10 diamond pushups
3 HeS RLL
Mar 13
1:10 hike
Mar 14
wrist, scapula
8 PB dips, 8 bulgarian right in front, 8 bulgarian left in front, 5 front dips, 8 PB dips
8 inverted rows, 3x4 tuck fl rows
3x15s L hang
30s tuck L sit PB, 10s L sit PB
Mar 15
wrists
2x45s frog
25-30 kickups to HS
Mar 17
scapula with bands, wrist
5 pike, 3 pike feet on bed, 3x3 negative wall HeSPU
3x5 pull
2x5 chin
45s stomach to wall
45s frog
Mar 18
wrist, scapula with bands
5x5 ppp
10 diamond, 10 clap pushups
2x30s hollow
60s arch
60s plank
60s R plank
60s HeS
45s stomach to wall HS
3 x 8s straddle compression drills ala drillsandskills.com
3x 8s pike compression drills ala drillsandskills.com
45 min walk
Mar 20
wrist, scapula
2x5 PB dips, 2x5 bulgarian dips, 5 front dips, 2x5 PB dips
8 inverted row, 3x3 tuck fl row, 8 inverted row
35-40 kickup to HS
2x40s frog
Mar 23 First Session at BTYC Donvale
wrist, scapula
2x45s hollow
2x60s arch
2x45s horizontal HS
5x30s Stomach to wall HS
1x20s hand spotted HS
15 PB dips, 10 PB dips
2x30s Pushups (15s eccentric, 15s concentric)
3x15s static rear leg raise wide straddle
5x3s tuck planche
2x15 planche bounces on swiss ball
50min walk
Mar 26
wrist, scapula with band, bridge wall walks
3x20s horizontal HS
3x10s free standing HS 30cm from wall
Mar 27
wrist, scapula
2x45s hollow
2x60s arch
2x45s horizontal HS
30s plank
30s R plank
4x30s Stomach to wall HS, 2x10s freestanding 30cm from wall
3x10 PB dips
2x30s Pushups (15s eccentric, 15s concentric)
5x3s tuck planche on parralets
2x15 planche bounces on swiss ball
3x5 chin
2x5 pull
2x3 Wall HeSPU negatives
Mar 30
wrist, scapula, pike
3x30s hollow (note times decreased due to stricter form)
2x45s arch (note times decreased due to stricter form)
2x45s horizontal HS
30s plank
30s R plank
7x30s Stomach to wall HS,
25-30 HS kickups
2x10 PB dips
10 diamond Pushups
5x3s tuck planche on parralets
3x5 chin
2x5 pull
2x3 Wall HeSPU negatives
Apr 2
full scapula mobility without bands, comprehensive wrist, seated straddle, standing straddle, hip flexors, pike compression drills
2x30s stomach to wall HS
Apr 3
wrist, scapula
3x30s Hollow
3x45s Horizontal HS
3x40s Arch
3x10 PB dips
6x30s Stomach to wall HS
2x5 pull
2x5 chin
3x3 wall negative HeSPU
30s plank
30s R plank
3x10 clap pushup
3 L sit pull
3 L sit chin
3x3 ring pull
4x3s explosive rope climbs
handstand walking, 5 odd attempts probs 15-20 metres
Apr 5
wrist, shoulders with 1kg dumbells
60s chin hang
60s pull hang
Apr 7
wrist, scapula
2x45s hollow
2x45s horizontal HS
3x40s Arch
2x3 front dups
2x10 elbows in pushup, 3x3 ppp, 1x10 elbows in pushups
2x5 pull
1x5 chin
2x10 inverted row (rings), 3x3 tuck fl row (rings), 1x10 inverted row (rings)
Apr 10
wrist
5x30s hollow
5x30s arch
Apr 12
wrist
4x30s hollow
4x30s arch
Apr 13 Way too much curry before coming
wrist, scapula
3x30s Hollow
3x40s Arch
3x10 PB dips
4x30s Stomach to wall HS
2x3 chin
2x30s chin hang
3x3 ring pull
3x5 ring pushup
4x3s explosive rope climbs
30-40 kickup to HS
3x10 inverted shrugs on rings
3x15s L hang
2x3 Hanging leg lifts on stall bars (getting higher!)
ZORBA (hollow, tuck v ups, candlesticks, oblique v ups, bicycle) about 5 mins
Apr 17
wrist, scapula
5x30s hollow
2x30s arch
6x5 dips PB
60s, 45s, 30s stomach to wall HS
30-40 kickup to HS
2x5 pike pushups, 2x3 box pike pushups (hip high), 2x5 pike pushups
10 pushups
4x10 ring row, 2x3 tuck fl ring row, 1x5 ring row feet on box
3x3 ring pull
1x3 l sit ring pull
3x3 hanging leg lifts on stall bars
ZORBA
Apr 20
wrist, scapula
5x30s hollow
2x30s arch
10 PB support swings
2x5 dips PB, 2x5 bulgarian PB, 1x5 front, 2x5 dips PB
2x60s stomach to wall HS, 2x30s Stomach to wall HS, 2x10s freestanding HS 30cm from wall
30-40 HS kickups
1x3 HeS wall negs
2x10 pushups
3x10 ring rows feet on box, 1x3 tuck fl ring row
5 pull, 5 chin, 3x5 ring pull
3x8s L sit PB
3x3 Hanging leg lifts stall
Zorba
Apr 24
wrist, scapula, pike
2x30s hollow
2x30s arch
10 PB support swings
2x5 dips PB, 2x5 bulgarian PB, 1x5 front, 2x5 dips PB
4x45s Stomach to wall HS,
30-40 HS kickups
1x3 HeS wall negs
10 pushups
3x15s static rear leg raise straddle
2x3s tuck planche
6x10s advanced frog
10 ring rows feet on floor, 8 feet on panel mat, 6 feet on box at ring height, 3 tuck fl ring row, 6 feet on box ring height
5 pull, 2x5 chin, 2x3 ring L pull
3x8s L sit PB
3x3 Hanging leg lifts stall
Zorba
Apr 27
wrist, scapula
2x30s hollow
2x30s arch
6x5 dips PB
3x60s, 30s stomach to wall HS, 2x10s free balance near wall
30-40 kickup to HS
2x5 pike pushups, 2x3 box pike pushups (hip high), 5 pike pushups
10 pushups
6 ring rows feet on floor, 3x6 feet on box at ring height, 3 tuck fl ring row
2x5 pull
2x5 chin
2x3 l sit chin
3x15s advanced frog
ZORBA
Apr 28
wrist, shoulder
30s hollow
45s arch
10 pushup, 10 diamond pushup
3x3 negative wall HeSPU
Apr 29
wrist, scapula, standing straddle, seated straddle, hip flexors
60s chin hang into 1 L sit chin, 60s pull hang into 1 L sit pull
2x5 hanging knee raises on bar
3x10s freestanding HS near wall
Apr 31 had Pizza and wine before hand, really tough day
wrist, scapula
5 dips PB (532 tempo), 5 bulgarian either side, 5 front
30-40 HS kickups
2x45s hollow
2x45s arch
5 pull, 2x5 chin, 3 L pull, 3 L chin
3x15s static rear leg raises straddle
2x6s ring l sit
5 pike, 3 box HeSPU
3x15s L hang, rings
3x3 HLL stall
4x5 ring rows, feet on box
It looks as if i'm going backwards in some things but i'm sure thats just due to form improving, one of the coaches last night said my handstand had perfect shape and i'm starting to kick up into a 5 sec balance almost everytime, i'm focusing a lot on PB support swings, walking on the PBs etc as well which is decreasing the time i have for strength work. My pulls and chins are now done in hollow which accounts for the apparent weakening and i am also making sure i get my collarbones above the bar.
May 1
wrist, scapula
60s hollow hang pull up position
60s hollow hang chin up position
attempted support swings on park PBs, about 6 inches too short
May 3
Had some alcohol before hand and only a bagel + cream cheese for dinner
wrist, scapula, seated straddle, hip flexors
3x60s stomach to wall HS, 30s stomach to wall HS free balancing with palms 5cm from wall (touching wall every 10 odd s)
30-40 handstand kickups + some tuck ups
5x15s ring support
3x(20s ring L hang to 1 ring L-sit pullup)
backwards roll to HS drills down a wedge (starting at top, working way back to edge)
30 PB support swings (coach said getting better with hollow body and more fluid swings)
Bailed once on PB swing, fell into upper arm support holy shit that hurt, how on earth do the competitive guys do the flips to upper arm? It felt like getting hit with a cricket bat.
5 PB dips (323), 5 bulgarian either side, 5 front, 5 russian dip attempts(moving back as far as i could handle), 2 ring dips
5 inverted row PB, 5 inverted row PB with feet on small block, 5 inverted row PB with feet on larger block, 3 tuck fl row, 5 ring row with feet on block 30cm below ring height, 5 ring inverted row with block 10cm below ring height
2x5 pullup (hollow)
1x5 chinup( hollow)
2x3 L-chin (definitely felt easier than in previous weeks, i think my strength in pulls is good but my strength endurance is lagging behind)
2x3 hanging leg lifts on stall bars (feet not quite to bar)
1x3 on high bar, (feet to bar)
2x45s hollow hold
3x15s static rear leg raise (widest possible straddle, is getting much wider with all the straddle stretching i am doing)
2 ugly cartwheels
ZORBA (almost made it, 60s scoop hold-30 tuck v ups-10 leg raise thingys (trying to push heels to roof)-30s oblique ups either side-30 half crunches-60s elbow to alternate knee balancing on glutes)
pretty good considering how badly i ate today.
Bailed once on PB swing, fell into upper arm support holy shit that hurt, how on earth do the competitive guys do the flips to upper arm? It felt like getting hit with a cricket bat.
for those interested in how my arm bruise is coming up, i think its gonna get much worse
ROFL!
Who would have thought there was a place to post pics or your armpits on internet? 
Nice bruise BTW! 
Fred
in my opinion there should be more armpit photos on this site.
May 5
wrist, scapula
60s pull hang - 1 pull at end
60s chin hang - 1 chin at end
5 pull
5 CWW, 30s rest, 2 CWW
5 chin
3 CWW 20s rest, 6 steps HS wall run
5 pull
3x6s negative HeSPU 30s, rest, 6 step HS wall run
3 L-sit chin
2x6s HeSPU negative, 5x pike HeSPU
3 L-sit Chin
5xbox HeSPU (bed at knee height)
that's all i had time for today.
*Edit: why do i keep writing APRIL?
May 6
wrist, scapula, hip flexors, seated straddle, standing straddle, bridge wall walk +other bridge work
3x half HeSPU
May 7
wrist,scapula
2*15s ring support, 15s inverted hang (pike), 2*15s ring support
5 inverted row rings(1m from floor) feet on floor, 5 inverted row feet on 30cm box, 5 inverted row feet on 60cm box, 5 inverted row feet on 90cm box, 5 inverted row feet on 120cm box, 3 tuck fl row
3x20s ring L hang followed by L sit pull out
30s pull hang
30s chin hang (weird forearm strain here, like my wrists were trying to turn back to normal)
5 pull, 5 chin, 3 L chin, 3 L chin
1x10 ring pushups (feet at ring level)
15-20 PB support swings
5 PB dips, 5 bulgarian either side, 5 front, 5 PB
backward roll drills including 2 backward roll to headstand (yay)
2-3 mins of handstand kickups
3x15s static straddle rear leg raises
2x15s ring support
1x6 swinging dips (forward swing only, hips piked)
5 mins handstand kickups and trying to balance HS on parralets
1x3 HLL stall bars
Zorba
seated straddle, hip flexors, seated pike
Had a really hectic day at work off 6 hours sleep and only made it to the gym with an hour and a quarter left to work out
So I've been sick and busy for the past few days so i have only done wrist and shoulder prehab and stretching since last monday
May 14
wrist, scapula, seated straddle, pike
60s stomach to wall HS
2x10 ring pushups feet on ground, feet on box
5 PB dips, 10 PB dips, 5 bulgarian either side, 5 front
5 inverted rows feet on ground, 5 on box, 5 on higher box
25-30 PB swings
5 chin, 4 pull, 8x3 L sit chin
5x kickup to 2s HS roll down to tuck up roll down
backwards roll to headstand drills on wedge
60s Hollow
15s straddle rear leg raise static
3xHLL stall bars
Zorba
Lots of Handstands today, lots of L sit chins, didn't want to do much rings as my elbows were a bit sore for the past week. Was really surprised with my L sit Chin numbers. I just kept doing sets of 3 without going to failure, obviously my SSC is working
May 16
wrist, scapula
60s Hollow
60s Arch
30s Plank, 30s Rev plank (bit of discomfort in the elbows)
2 CWW, 3 neg HeSPU
2 CWW, 5 HeSPU on knee high box
2 CWW, 7 HeSPU pike
10 steps HS wall runs, 3 neg HeSPU
10 steps HS wall runs, 5 HeSPU knee high box
10 steps HS wall runs, 4 HeSPU pike (didn't want to go to failure)
May 17
wrist, seated straddle, hip flexors
2x30s plank on rings
2x5 inverted ring rows (2nd set feet on 30cm box)
5 PB dips
5 pull, 5 chin, 3x3 L sit chin
10 pushups, 10 fingertip pushups
30-40 PB swings (throughout the night)
40-50 kick up/ tuck up to handstand
5 box pike press HS (box at bottom of sternum)
10 High bar swings (with straps)
15-20m of handstand walking (throughout the night)
couple of cartwheels
10 backwards roll to handstand attempts
3 attempts elgrip HLL (never quite made it to the bar)
Zorba
didn't really do much strength stuff today, heaps of handstands and mucking around with some of the other guys.
May 19
scapula with bands, wrist, neck
30s pull hang, 30s chin hang, 30s mixed hang, 30s mixed hang, 30s german hang
30s fl tuck, very high
3s toe to bar static
10 wrist pushups, 10 fingertip pushups
was very stiff this morning and decided to just loosen up a bit, probably drank a bit much last night
May 21
wrist, scapula (did heaps of warmup today to make up for the fact i had dinner half an hour before gym), seated straddle, hip flexors (at end of night)
5 fingertip pushups, 5 wrist pushups (knees)
2x30s ring plank
2x15s ring support
3x5 inverted ring row (feet raised 30cm each set)
3x5 PB dips (gregors simple dips from sticky)
1x5 front dips
5 pulls, 5 chins, 6x3 L sit Chins
20-25 PB swings
5-10 High bar swings
20 attempted bar pullovers, 5 successful with minimal swing, 5 successful with fast toe to bar. Slow forward roll out of each
5 attempted glide kips, no success
3x6 straight arm pulls on totalgym
3 box pike press HS, sternum high box
2 forward roll to pike press HS
5 backward roll
20-25 kickups to freestanding HS, 10x5s plus 1x20s approx
3x10 V ups as quick as possible
40m of lunges
10m of handstand walking
3-4 cartwheels
Zorba (so hard after all the pullovers and glide kip attempts
May 24
wrist, forgot to do shoulders (paying for it), seated straddle and hip flexors at end of night
5 fingertip pushups
5 pull, 5 chin, 5x3 L sit chin
1x5 PB dips, 2x10 PB dips, 2x5 front dips (at top of pullover)
10 pullovers
10 toes to bar statics
15 V-ups as fast as possible
5 cartwheels
5 backward roll
approx 20m handstand walks in 7 attempts
20+ kickups to HS
3x15s static straddle rear leg raises
Zorba
Haven't really done much strength stuff for the last couple of sessions but the general mucking around i've been doing ends up really creeping up on you. Also these pullovers really take their toll on your abs without you noticing. Next session will actually be mostly conditioning.
May 26
watched for inspiration
otV-0r3-Qd8
wrist, scapula
10 elbows in pushups, 10 elbows out pushups, 10 wide pushups
60s hollow hands by side
60s arch hands by head
10 diamond pushups
60s hollow hands by side
60s arch arms out straight
10 diamond pushups
15 oblique v-ups either side
45s horizontal handstand (navel 50cm off ground)
60s hollow (30s hands out properly, 30s hands by side)
60s arch arms out straight
10 diamond pushups
10 v-ups as fast as possible
decided to go easy on my wrist otherwise i would've done some planche leans, couldn't do any bar stuff as the fiance was in the shower. Feeling very nice after doing that, obviously i am alot stronger since earlier this year.
May 28
wrist, scapula pretty extensive warmup
30s pull hang, 30s chin hang without getting down from bar
30s pull hang, 10s false grip hang, 15s one handed scapula depressed hang either arm
5 fist pushup, 5 fingertip pushups
5 pull, 5 arched back pull, 5 chin, 4 L chin, 4 L chin, 3 L pull, 3 L pull, 3 L chin, 3 L chin, 2 Pullover
3x5 fast as possible toes to bar, 5 v ups, 5x1 inverted hang on bar lower to toes to bar with constant leg contact -> hold 3s
5 PB dips, 3x5 front dips
3x15s rear leg raise statics straddled as wide as possible
20-30 kickups to freestanding HS, 8-10 cartwheels, 5-10 tuckup to handstands. My balance is improving very quickly.
1x3 freestanding negative HeSPU (or possibly 3x1 depending on whether you think it took me too long to kick back up)
3x1 tucked Headstand -> handstand with leg kick
rings at hip height: 5 inverted row, 5 on 30cm box, 5 on 60cm box, 5 box level with rings, 5 box 20cm higher than rings
still struggling with my wrists, which caused me to have bad form which in turn irritated my elbows. I'm going to have a week off from doing any arm supported stuff to give everyhting a chance to heel. Which means plenty of time for arch, hollows, V ups and leg work.
June 4
wrist, scapula warmup, seated straddle, hip flexors warm down
60s pull hang, 2x30s chin hang, 2x10s false grip on bar
2x10 Fx pushups, 2x10 xr pushups feet in line with bottom of rings
5 pull, 5 chin, 4 prayer grip L, 2x4 L chin, 3 L pull
5 xr row feet on ground, 3x5 xr row feet 20cm below rings
60s stomach to wall, 30s stomach to wall
3x1 Hs to HeS negative (freestanding) rolled out a heap of times when i lost balance
30+ HS kickups most 3-5s a few 5-10s
5 cartwheels
5 pullovers, 3 naners
3x45s Hollow, 3x50s Arch, 30s horizontal handstand about 30cm from ground
2x10 V ups
2x3 toes to bar as quick as possible
10s xr support
2x15s straddle static rear leg raise
zorba
attempted box presses at hip height to no avail, did a bit of mikkos press drills rocking back and forward on floor etc.
starting to seriously doubt ability to straddle press from floor by mid-july
Did a lot of playing around and handstand work seemed like a lot less actual strength stuff at the time but it doesn't look too bad since i've written it down.
My elbows and thumb are still giving me grief but i hope skipping dips for the rest of the week will sort that out.
June 7
didn't go to the gym tonight due to RL.
wrist, scapula, seated straddle
3x60s hollow (fully open)
3x60s arch (fully extednded)
4x10 fx pushup, 1x10 fx diamond pushup, 1x5 pseudo planche
10 v-ups
1x5 half press on kitchen bench
just 1 set of pseudo planche to test my wrists, definitely recovering nicely.
Made a real conscious effort to keep hollow in my pushups, which was very hard due to the hollow holds i was supersetting them with.
definitely coming along well, will probably sneak in a big pulling session friday night or saturday morning to make up for my lack of gym. Sunday will be a full handstand WOD if my elbows feel good after the pulling session.
June 11
wrist, comprehensive scapula, neck
3x40s fully open hollow (really making sure neck was packed)
2x40s arch, 1x60s arch
30s pull hang, 30s chin hang
5 pull, 5 chin, 3x4 L chin, 3 mixed grip chin each side
3x10 fx push
10 pull hang shrugs, 10 chin hang shrugs
2x5 pike push,2x5 box HeSPU (knee high)
June 14
wrist, scapula
10 dislocates
10 wall extension
hammer series for both elbows
10 scapula pushups
3 half presses on kitchen counter
am in serious rehab mode for my elbow, wrist is feeling a lot better but still getting some thumb pain. Doing 2 pullovers and 3 pullups on wednesday night led to some pain yesterday so i'm probabaly gonna take it easy for another week.
June 17
wrist, scapula, comprehesive elbow
June 18
new development in elbow situation. Was speaking to one of the coaches at gym about my elbow, he told me it was pommel arm and recommended i give my triceps a good stretch and massage where it is sore. The pain disappeared immediately, he also told me to lay off the dips for a while.
wrist, triceps
30s pull hang, 30s chin hang
5 pull, 5 chin, 2x4 L-chin, 2x3 L pull
20-30 freestanding handstands, lower slowly before rolling out
3x5 ring rows feet on ground or 30cm box
2x10 fx pushups, 1x3 pike HeSPU (as demonstration)
10 v-ups
2x3 HLL, high bar, 2x3s toes to bar static hold
6 pullovers->slow forward roll to L-hang (hold for 3s) spaced out with handstands
3m rope climb
20m lunges
10 tuck jumps on really soft mats
just a nice easy session last night as i didn't want to hurt myself and i was showing a mate some stuff.
June 21
wrist, short shoulder warmup, 10 pushups
5 sets : 5 PB dips->5s L sit-> half press onto bars
5 pull, 5 chin, 4 L chin, 4 L chin, 3 L pull, 2x pullovers->slow forward roll into L-hang
4x5 ring rows starting with feet on ground and increasing height until box 20cm above rings, 1x3 tuck fl rows
20-30 kickups to HS, 10m of handstand walking
3x5 half press PB onto box 20cm below bars
2x4 HLL on high bar, 1x4 stall bars, 2x3s toes to bar static
zorba
20 pushups
still easing back into it, elbow seems to be in the clear, thumb is now the only thing holding me back.
June 23
session 1
wrist, comprehensive scapula
60s plank, 30s reverse plank
session 2
wrist, shoulder warmup
2x60s hollow
2x8s pike and straddle compression drills
3x3 inverted pike rocks
3x3 half press on kitchen counter
4x10 pushups
3x3 pike HeSPU, really tight pike
2x30s wall HS one facing wall, one back to wall
feeling fine.
June 25
wrist, shoulder warmup
60s plank
30s pull hang, 30s chin hang
5 pull, 5 chin, 2x4 L chin, 3 L pull, 3x1 pullover slow forward roll to L hang
3x30s static straddle rear leg raises
7x5 PB dips, very slow with long pause at top and bottom 1x3 korean dips
6x10s L sit on pommels
30-40 kickups to handstand, 10x1 partial ROM freestanding HeSPu (lower to head touching mat, push back to HS)
5x5 xr row, foot height increasing each set
2x10 fx pushups, 2x5 xr pushups
5x3 toes to bar, 2x3s static, 1x5 circular HLL
4 Laps of penguin walks on PB
3x20s straddle L low
zorba to finish
seated straddle stretch, hip flexors, straddle and pike compression drills 2x8s each
June 28
wrists and general shoulder
30s pull hang, 30s chin hang
3x10s L-sit on PB half press as high as i could.
2x15s straddle L low
5x5 PB dips pauses at top and bottom, slow and controlled. 5 swinging dips (down as my feet are coming down from in front of me, up as my feet are coming from hanging below to in front of me again), 5 koreans
5 pull, 5 chin, 2x4 L chin, 3 L pull
3x1 Pullover-> slow forward roll to L hang
10-15 PB swings in 3 sets (thumb is feeling much better)
10 HB swings, 2 flyaway drills with spot, 2xswinging without straps on the shinybar (lost grip on the backswing both times, it went OK)
3x30s straddled static rear leg raise on horse (brutal)
3 pike pushups on PB (shoulders to bars), 5 box pike HeSPU (box about sternum height), 5 box pike HeSPU (box about shoulder height), 3x1 HeSPU freestanding negatives, 5x1 partial ROM freestanding HeSPU, 3x1 attempted backwards roll to HS
3 box pike presses (sternum height box), 2x5 pike press rocks ala mikko, 5 half press PB
40+ freestanding HS's over the course of the night in between sets
zorba(3.5 minutes of continuous ab work incl. 30s hollow hold, 30s crunches, 30s side-ups each side, 30s half crunches, 60s opposite elbows to knee in v position)
Jul 2
wrists and shoulder
30s pull hang, 30s chin hang
90s stomach to wall handstand, 60s stomach to wall HS, 30s stomach to wall HS
3x5 PB dips very very slow
5 pull, 5 chin, 4 L chin, 3 L pull
4x1 Pullover-> slow forward roll to static toe to bar (3s)
20-30 PB swings in 5 sets (thumb is feeling much better)
10 HB swings
3x30s straddled static rear leg raise on horse (brutal)
3x1 HeSPU freestanding negatives, 10x1 partial ROM freestanding HeSPU (got 2 on a couple of goes)
40-50 freestanding HS's over the course of the night in between sets
3x3 HLL, 1x5 circular HLL
3 laps of PB penguin walks
zorba(3.5 minutes of continuous ab work incl. 30s hollow hold, 30s crunches, 30s side-ups each side, 30s half crunches, 60s opposite elbows to knee in v position)
feeling very weak due to poor eating over the course of the day. I'm gonna claim this as a volume deload day.
Jul 3
wrist, shoulders
30s plank, 30s reverse plank
2x10 fx pushups
1x6 pseudo planche pushups
1x5 pike HeSPU, 1x3 negative stomach to wall HeSPU (really slow)
3x60s Hollow
3x60s Arch
1x8s straddle compression ala drillsandskills
1x8s pike compression ala drillsandskills
No thursday adult gym session due to vaccination in both arms 
Jul 6
session 1
wrist, shoulders, standing pike, quad stretch
5 chin, 3x4 L chin, 3 L pull
3x pullover->5 front dips ->slow forward roll to L hang
5 dips
3 HLL
2x10 inverted rows (feet supported)
session 2
wrist
3x30s fully open hollow
3x60s full arch
5 pike HeSPU, 2x5 box pike HeSPU (knee height)
Jul 7
wrist, shoulder warmup
10 fx pushups
5 inverted rows
10,8,6,5,5 dips
5 pull, 5 chin, 2x4 L sit chin, 3 l sit pull, 5 chin
3x10s one armed hang each arm (scap depressed)
3x10s L sit pb
2x15s straddle L low
2x5 pike HeSPU, 1x5 pike HeSPU knee high bench
2x30s stomach to wall HS->very slow negative HeSPU
Jul 9
wrist, shoulder
30s chin hang, 10 hang shrugs
3 sets of PB swings, 3 sets of HB swings
5 inverted row
5 chin, 5 pull, 4 L chin, 3 L pull
5x5 PB dips with half russian rocks
5x1 pullovers
4x4 HLL
3x30s static straddle rear leg raises
5 pike HeSPU, 5 pike HeSPU on PB full rom, 3x1 negative stomach to wall HS
2 sets: 3x1 false grip pullups on rings (not close enough together to be a set of 3)
zorba(3.5 minutes of continuous ab work incl. 30s hollow hold, 30s crunches, 30s side-ups each side, 30s half crunches, 60s opposite elbows to knee in v position)
Jul 12
wrist, shoulder
30s chin hang
50s hollow
30s R plank, 2x30s side plank
5 chin, 5 front pull(tuck), 5 pull, 5 front pull (tuck), 4 L chin, 5 front pull (tuck)
30s stomach to wall, 30s back to wall
5 pike HeSPU, 5 box knee height HeSPU, 20 wall runs, 5 press rocks, 4 half HeSPU+1 Neg,
20 wall runs, 5 box knee height HeSPU, 20 wall runs, 5 pike HeSPU
3x5 inverted chin
5xHeS RLL
3x3 HLL
Jul 14
wrist, shoulders
30s chin hang, 30s pull hang
5 chin, 5 pull, 4 L chin, 5 pull, 5 chin
5x5 PB dips, 1x5 abbreviated rom russian dips
10fx push, 10 fx push feet on swiss ball, 10 fx push feet on bench, 5 pseudoplanche
2x5 inverted row, 3x5 inverted row feet at bar level
3x5 inverted chin
3x5 arch ups (+2kg)
4x15s straddle L low
2x10s one arm hang
5,4,3 front pulls (tuck)
2x30s side plank
30s rev. plank feet raised
30s front plank feet raised
30s frog stand
Jul 15
wrist, shoulders
30s pull hang
10fx pushups, 2x10 ring pushups (feet at ring height)
5 pike HeSPU, 5 box HeSPU (knee height) 3x5 half ROM HeSPU (stomach to wall)
5 ring rows, 2x5 ring rows (feet at ring height), 3x5 tuck fl rows
3x5 HLL
seated pike, seated straddle, hip flexors, glutes
Ok, huge gap in my log but don't worry I'm not dead.
After Jul 15 workout i got very sick for the next 3 days and lost something like 3kg. Following this i flew straight to beijing and didn't work out for 5 days, took a train to shanghai and didn't workout for 3 days, flew to singapore and worked out once with some dumbbells and did some pushups over the course of 4 days and then flew to thailand and did one crappy dumbell workout and two moderately good single bar workouts over the course of 10 days. As you can see there is really no point recording this gap.
Aug 11
wrists
3x20s straddle low (i think these have improved a fair bit due to my better flexibility and actively concentrating on a really wide straddle
30s chin hang, 30s pull hang
3x10s PB L sit
2x30s PB supports (depressing scap as much as possible
3x10 archups
3x5 inverted chins
3x3 toe to bar HLLs
5 pull, 5 chin, 4 L chin, 3 L pull
5,6,7,7,6 PB dips (focusing on maintaining hollow)
10 fx push, 10 diamond, 10 feet on bench, 10 feet on ball
5 pike HeSPU, 5 bench (knee high) HeSPU, 5 partial rom wall HeSPu, 5 bench (knee high) HeSPU, 5 pike HeSPU
5 foot supported rows, 5 foot supported rows feet at bar height, 3x4 tuck FL rows
3x8 dumbell shrugs @35kg
Was very glad to see that my strength hadn't deteriorated too much, will hopefully take me 1-2 weeks to get back to previous numbers. New SSC starts when i feel like i'm back to where i was before sickness/holiday.
Aug 13
wrist, shoulders
3 sets of HB swings
7-8 sets of PB swings throughout the night + learning basic dismount
10-15 mins of freestanding HS practice incl. some frog to HS attempts and some walking
5 pull, 5 chin, 4 L chin
3 pullovers
3x5 PB dips focusing on hollow body, 5 partial ROM russian dips
4x5 inverted rows, feet increasing height each set
10 fx push, 10 diamond push, 6 pseudoplanche push
3x3 toe to bar HLL 1 set underhand grip
3 lift to straddle L on single pommel -> hold at low for 15-20s (couldn't maintain parralel to floor)
3x15s static straddle RLLs
zorba
put a lot of effort into getting back into rhythm of swings, crushed my core as i mixed the HLLs in there with the swings
spent a while on my HS, didn't lose as much balance as i expected
Aug 14
wrists
6x10s advanced frog stand (knees resting on outside of arms, not back of arms, so much harder)
15mins of handstand practice transitioning from wall to free
Aug 16
wrists, scapula
30s pull hang, 30s chin hang
about 30 mins of alternating PB and HB swings
15-20 HS kickups, 3x5m handstand walks
10 fx push
5 xr row
5x6 PB dips, 1x5 partial ROM russian
5 chin, 5 pull, 4 L chin
3x3 HLL on stall bars
3 pullovers (one at a time)
2x15s PB L sit
2x15s single pommel Straddle L (low)
3x5s tuck planche on floor
30 mins of pendulum swings on PH
3x15s static straddle rear leg raises
zorba (so hard after all the swings)
Conditioning component got cut down a little bit due to a massive rip on my palm, had to leave out my last 2 sets of vertical pulling and HLLs. Held some good 5-10s freestanding HS, could feel my shoulders closing and hips swaying in my last few attempts due to fatigue.
Aug 18
wrists
10-15 mins wall handstands, working on moving to freestanding
seated straddle and pike compression drills (3x8s each)
2x30s hollow
2x30s arch
20 Aug
wrist, shoulders
2x10 fx push
5x5 dips, 1x5 swinging dips (forward), 1x2 russian dips with momentum
5 chin, 5 pull, 4 L chin
3x1 pullovers
3x5 HLL HB
30 mins alternating PH and PB swings
3x20s static straddle rear leg raises
30 mins HS kickups and cartwheels
zorba
lots of time spent on the PB and PH due to rips
Aug 23
wrist, shoulders
5 pull, 5 chin, 4 L chin, 3 L pull, 3 false grip xr pull, 3x1 jumping muscle ups, 5 pullovers
2x5 xr rows
5x5 PB dips
30 mins HS and cartwheels
30 mins alternating PB and PH swings incl. 3x20s static straddle rear leg raises and 3x5 HLL HB
single leg, straddle and pike compression drills (about 5-10 mins worth including demonstration time)
5 mins half presses on ends of PB
Aug 27
wrist, shoulders
30s pull hang -> 1 pullover
30s pull hang -> 1 naner
10s pull hang -> 2 naner
5x5 PB dips, 1x5 swinging dips forward, 2x back uprise, 2 russian dips momentum ups, 1x5 korean dips
5 chin, 5 pull, 5 L chin, 3 L pull, 5 xr false grip pull, 3 xr false grip pull
3x20s static straddle rear leg raise
3x3 HLL HB
15 mins PH swings
40 odd PB swings
10-15 mins HS on parralettes incl. quite a few 10second+ holds
Aug 30
wrist shoulders
30s pull hang-> 1 pullover
30s chin hang
4x6 PB dips some slow both ways, some slow descent explosive up, 1x5 swinging dips fwd, 1x3 russians with momentum
3x20s straddle rear leg raise statics
15 mins kickup to HS floor incl. 2-3 10s+ holds
15mins HS on parralettes incl. a few holds over 10s
40 mins alternating PH and PB swings. working on swing to HS (PB)
5 chin, 5 pull, 5 L chin, 1x3 false grip pull xr
3x1 pullover-> slow forward roll
3x3 HLL HB
Zorba
Sep 1
2x30s pull hang
2x30s PB support
1x30s L-sit low
1x15s PB L sit
2x15s straddle L low
3x10 back raises
5 pull, 5 chin, 5 L chin, 2x5 mixed grip chin
10 fx push, 10 diamond push, 5 pike HeSPU
2 mins of HS
Sep 3
wrist, shoulders
30s pull hang -> 1 pullover
3x8 PB dips, 2x10 swinging dips fwd
30 mins alternating PB and PH swings working on scissors
15 mins kickup to HS incl. some 5-10s holds
15 mins parralette HS incl. 30-40s spotted holds
5 pull, 5 chin, 5 L chin, 3 xr false grip pull
3x3 HLL HB
3x20s static straddle rear leg raises
Sep 6
wrist shoulder
30s pull hang->pullover
30s chin hang
3x5 PB dips, 2x5 front dips
2x5 xr pushup rings and feet level, 3x5 xr rows feet raised each set until above rings
5 pull, 5 chin, 5 l chin
1x3 naners (pike)
3x3 HLL HB
3x20s straddle rear leg raise statics
30 mins scissor work on pommel/ handstand kickups on floor
10 mins PB swings mixed with 4x15s L sit PB
3x(20s foot supported false grip-> 2 false grip chins xr)
zorba
Sep 8
scapula series
1x60s PB support, 2x30s PB support (really focusing on depressing scapula as that seems to be the limiting factor with my L sits)
1x30s L sit low
2x15s L sit PB (first with shoes, second without)
3x10 back raises +5kg held behind head
5 pull, 5 chin, 5 L chin, 1x5 inverted chin
3x5 inverted row single bar
10 fx push (elbows in), 10 diamond, 5 pike HeSPU, 2x5 pike HeSPU feet at knee height box
Sep 10
wrist, scapula
30s pull hang-> 1 pullover
30s chin hang
5 pull, 5 chin, 5 L chin, 3 false grip xr
3x6 PB dips, 2x5 front dips
1x2 facing wall HeSPU (little bit of toe assist), 3x1 facing wall HeSPu, 2x1 facing wall HeSPU negative on parralettes, 2x1 HeSPU negative freestanding pause in HeS
a lot of kickups and parralette kickups (starting with shoulders in front of hands for a bit of pressing practice)
10mins of PB swings (mainly focusing on getting off without hurting myself if things go wrong)
10mins PH swings
2x3 HLL HB, 1x3 HLL stall bars
zorba
after remarking that i hadn't had a bad session for ages, a bad session appears.
Sep 13
30s pull hang, 30s chin hang
5 chin, 5 pull, 5 L chin, 3 L pull
3x10 swinging dips (front)
3x5 PB dips
5x20s straddle rear leg raise statics interspersed with 10 mins of PB swings
10 mins PH swings working scissors
a lot of parralette HS holds 25-30 mins alternating with some pullovers and lots of talking
zorba
Sep 17
wrsits, shoulders
30s pull hang, 30s chin hang
2x2 naners
3 jumping MU rings above head
5 chin, 5 pull, 5 L chin, 2x3 xr pull
4x5 PB dips, 5 front dips
2x5 box HeSPU (130cm box)
3x20s straddle rear leg raise statics interspersed with 15 mins PH swings
5 mins PB swings as high as comfortable
10-15 mins HS walking and cartwheel practice
a lot of parralette HS holds (35-40 mins) starting against the wall and bringing my feet off to hold for time mixing in some false grip xr hangs
zorba
stretching (seated straddle, lower back, hip flexors)
Sep 27
Huge gap i know but i did some very light handstand work every second day (5 mins) and a couple of sets of pushups and hollow/arch/compression stuff (about 15 mins total mixed with the HS work)
wrists
30s pull hang->5 pull->pullover->5 front dips
5 chin, 5 L chin
3x5 PB dips, 2x10 swinging dips fwd
2x5 box HeSPU (130cm box)
5 box pike press 130cm box, 2 box pike press 90cm box
30 mins HS work starting against wall then moving to free (fx and parralettes)
5 mins PB swings
15 mins PH swings mixed 3x20s straddle rear leg raise statics
zorba
stretching
sep 29
wrists, shoulders
10 fx push, 2x10 fx diamond push
10,8,6 PB dips
5 pull, 5 chin, 5 L chin, 5 L pull
3x10 PB L sit (w/ shoes)
60s hollow, 60s arch
3x10 back raises
5 mins hs work starting wall and moving to free
OCT 1
wrists, shoulders
5 pull, 5 chin, 5 L chin, 3 L pull, 3 naners (only slightly bending my legs)
3x5 PB dips, 1x5 russians (stopping descent before arms touched PBs), 3x10 swinging dips fwd, 3x5 swinging dips fwd, 2x6 front dips
3x5 pike pushups on long parralettes
3x30s straddle rear leg raise statics (really focusing on wider straddle)
15mins of HS parralettes kicking up against wall and moving to freestanding (first 10 mins) kicking up to free (second 5 mins)
5 mins kicking up to HS on floor
5 box pike press (high box focusing on the leg lift)
5 box press (low box focusing on rolling the hips forward to stack on top of shoulders and extending from tuck)
15-20 PB swings
10 mins PH swings (working on scissors)
zorba
very vertical pushing intensive day today so i cut back on my HS volume.
OCT 4
too many swinging dips monday
wrist, shoulders
3 box press (pike) 120cm box, 5 box press pike (50cm box) really working on pulling my hips over my shoulders
5 chin, 5 pull, 5 L chin, 4 L pull, 1 pullover (after 60s pull grip hang), 1 xr false grip pull (after 30s false grip hang arms almost straight)
5 swinging dips, 2x5 PB dips
5x3 HLL high bar
2x15sec static straddle rear leg raises
5 mins PH work, 15-20 PB swings
Rest of the 2 hours on HS work, kicking up on floor, parralettes, box presses etc.
5 cartwheels
zorba
HS work was the only thing that didn't hurt my chest.
OCT 6
wrists
pike and straddle compression drills ala drillsandskills.com
30 mins of kicking up to wall HS and moving to free balance (a couple of kickups every 3-5 mins)
4x2 HeS pushups 5 odd cm from floor (against wall)
OCT 8
wrists shoulders 5 fingertip Pushup
30s pull hang, 30s chin hang
5 pull, 5 chin, 5 L chin, 4 L pull, 4 L chin, 3m rope climb
2x(1 pullover->6 front dips), 1x3 Korean dips, 1x5 restricted ROM Russian dips Ala slizz.
3x3 HLL high bar, 1x3 L hang to leg lift
20s static straddle rear leg raise
15 PB siwngs
3 sets of PH swings working on scissors
2-3 front handspring attempts
3x10s xr support
zorba
rest of the 2 hours doing parralette and floor freestanding HS
Oct 12
wrists
10 fx push, 10 diamond, 10 feet raised 30cm
10 foot supported row (single bar) 2x6 tuck fl row, 1x5 tuck fl row
4x8 front dips
3x20sec L sit low (off edge of step, palms flat on step)
1x5 L sit chin
5 mins wall HS balancing 30cm from wall
1x5 pike HeSPU feet raised 30cm
was very surprised i could easily do sets of 6 tuck fl rows. a few months ago i was doing 3x4 and struggling.
Oct 13
wrists, shoulders, hips
30sec PB support->30sec tuck L PB->10sec L PB
10 archups on hyper bench, 2x8 curl ups on hyper bench
5 tuck FL pull, 5 tuck fl row
5 pull, 5 chin, 5 L chin, 5 L pull, 2x3 wide pull, 2x5 arch back pull
10 push, 10 diamond push, 5 pike HeSPU 30cm box
3x5 overhead squat bar only
Oct 15
wrists, shoulders
5 pull, 5 chin, 5 L chin, 4 L pull, 3 xr L pull, 2x3 wide pull, 3 naners (bent leg)
2x5 PB dips, 2x8 front dips, 1x5 korean dips, 2x3 russian dips with momentum
3 sets of PH swings
4 sets of PH swings
2x5 HLL single bar, 1x4 HLL stall bars
1x4 xr tuck fl rows, 5 tuck fl pulls (straight arm)
2x10sec L sit PB
couple of cartwheels
lots of freestanding HS on floor and parralettes
5-10mins working jumping muscle ups on rings and false grip hangs
zorba
Oct 16
wrists
5 mins of wall HS ->freebalance
5x6s fx tuck planche
2x10s fx L sit
Oct 18
wrists, shoulders
30s pull hang
10 mins PH swings
5 mins PB swings
5 pull, 5 chin, couple of jumping muscle-ups, 5 L chin, 4 L pull, 5 arched back pull
2x5 PB dips, 8 front dips, 5 korean dips, 2x3 russian dips with a small kick at the bottom
3x30s straddle rear leg raise static
3x6s tuck planche on pommels
tons of kick-ups to HS, 10-15 mins of HS practice on parralettes
zorba
Oct 20
wrist, shoulders
3x8 curl ups
3x8 v-ups
2x15s L sit
20s full open hollow
30s PB support
5 chin, 5 pull, 5 arch back pull, 5 L chin, 3 wide pull, 4 L pull, 5 arch back pull, 4 tuck fl row
10 elbows in push,
3x8 PB dips
10 pike HeSPU, 5 box pike HeSPU 50cm
2 mins HS kickups
Oct 22
wrist, shoulders
3x10s false grip hang->1 pullup
3x10s xr support
3x10s L sit PB
3x30s static straddle rear leg raise
3x6s pb tuck pl
2x5 PB dips, 2x5 swinging dips fwd, 8 front dips, 2x3 russian dips (tiny bit of a kick at bottom
5 pull, 5 chin, 5 arch back chin, 5 L chin, 3 wide, 3 L pull
20 mins PB swings alternated with PH swings
10 mins freestanding parralette HS
20 mins kickups to HS on floor mixed with 10 cartwheels
5 parralette straddle press negatives starting from wall
2x3 pullovers
was really tired so i didn't stay for zorba, woke up the next morning with a horrible cold.
Oct 25
wrists, shoulders
30s pull hang->pullover
3x5 swinging dips fwd, 5 PB dips, 3 russian dips slight kip, 8 front dips, 5 korean dips
5 pull, 5 chin, 5 arched back pull, 5 L chin, 3 xr false grip pull, 3 wide pull
4x20 sec static rear leg raise straddle
1x3 HLL stall bar
15-20 mins PB swings and HS on PB
5 mins PH swings
5 bkwd roll to HS attempts
tons of kickup to HS floor,
5 mins of HS parralette freebalance off wall ending each attempt with a straddle press negative
zorba
injured left wrist somehow
Nov 1
after a good week long rest to let my wrist heal i decided to go to the local gym and do an easy session
wrists, shoulders
30s pull hang
5 pull, 5 mixed grip, 3 L pull, 2x5 arched back pull, 5 pull
5 PB dips, 10 PB dips, 3x5 PB dips
60s hollow arms by sides, 60s hollow (alternating between open and arms by side every 15s), 30s hollow fully open
60s arch
30s each side oblique arch
drillsandskills.com compression exercises 2x10s pike, 3x8s straddle
2x8 curl ups (hyper bench), 10 arch-ups (bw), 8 arch ups (+5kg), 6 arch ups (+10kg) weight held behind head
10 PB shrugs, 10 PB inverted shrugs
3x30s squat holds (flat feet)
wasn't game enough to try anything that would put my wrist under strain, chin-up grip was a complete no-go and even fx pushups were too risky. Haven't done any HS for over a week and i'm starting to worry i'll lose my recent gains.
Nov 3
wrists, shoulders
2x5 pull, 2x5 arched back pull, 5 wide pull
5 PB dips, 5 PB dips+5kg, 5 PB dips+10kg, 5 PB dips+15kg, 3 PB dips+20kg
60s hollow arms by sides, 60s hollow fully open
60s arch
30s each side oblique arch
10 arch ups, 10 arch ups+5kg, 8 arch ups +10 kg, 6 arch ups +10 kg
4x15s PB L sit
OH squats and squat holds, straddle and pike stretching
Nov 7
wrists, shoulders
4x12 fx pushup, 10 pseudoplanche (hands nowhere near hips)
5x5 pull, 2 sets arched back, 1 set +2.5kg
5 PB dips, 5 PB dips+5kg, 5 PB dips+10kg, 5 PB dips+15kg, 3 PB dips+17.5kg
10 curlups, 5 archups+5kg, 5 archups+10kg, 5 archups+5kg
60s hollow
3x15s PB L-sit w/shoes
still rehabbing the wrist so didn't do too much, still having pain when pronating for chinups and when doing L sit pulls. Lack of equipment has forced me to weight my dips. pseudoplanche pushups were a struggle due to wrist pain. probably 1 more week of taking it easy.
Nov 12
wrists, shoulders
3x12 fx pushup
5 PB dips, 6 swinging dips fwd, 5 swinging dips bwd, 6 swinging dips fwd
2x5 pull, 2 pullovers
2x15s straddle rear leg raise static
10 mins PB swings
10 mins Parralette HS work
10 mins floor HS work
short session tonight to ease back into training
Nov 13
30s Hollow
2x15s fx L sit
3x6s tuck planche
3x30s handstand (kicking up to wall and moving to free balance)
Nov 15
wrists, shoulders
30s pull hang->pullover
3x12 fx pushups
4x5 PB dips, 2x5 swinging dips fwd, 1x5 swinging dips bwd
5 pull (hollow), 5 pull (arch),5 L pull, 5 pull (arch), 5 pull (hollow), 2 pullovers
1,1,2,3 straddle box press HS (shoulder high box)
1,1,1 straddle box press HS (box at bottom of sternum)
15 mins of HS work on parralettes
10 mins HS work on floor
5 mins HS work on parrallel bars
10 mins PB swings (simultaneous to PB HS work)
4x15s static straddle rear leg raises
2x10s L sit PB 1x40s L sit Low PB
NOV 17
wrists, shoulders
30s pull hang
5 hollow pull, 5 arch pull, 5 hollow pull +2.5kg, 4 L sit pull, 5 arch pull, 3 wide grip pull
5 PB dips, 5 PB dips+10kg, 5 PB dips+15kg, 4 PB dips+20kg, 2 PB dips+25kg, 5 PB dips
3x12 fx pushup
2x30s Hollow
10 curlups, 8 archups+5kg, 6 archups+10kg
3x10s PB L sit, 30s PB l sit low
squats
Nov 19
wrists, shoulders
30s pull hang->pullover
3x12 fx pushup
2x10xr rows, 4 tuck fl rows
5 hollow pull, 5 arch pull, 3 pullover, 4 L sit pull, 5 arch pull, 5 hollow pull
5 PB dips, 6 swinging dips fwd, 5 PB dips, 6 swinging dips fwd, 5 PB dips, 6 swinging dips fwd, 5 PB dips, 5 PB dips
4x15s static straddle rear leg raise
4x15s xr support hold
3x20s xr inverted hang
3x10s PB L sit
25mins floor HS work
5mins parralette HS work
10mins PB swings
Nov 21
20 mins HS work
Nov 23
30 mins HS work
Nov 24
wrists, shoulders
60s pull hang
30s inverted hang
3x10 inverted row (bar)
5 hollow pull, 5 arch pull, 5 L sit Chin, 4 L sit pull, 5 arch pull, 5 wide grip pull (assisted 10kg)
5 PB dips, 5 PB dips +5kg, 5 PB dips+10kg, 5 PB dips+15kg, 4 PB dips+20kg, 3 PB dips+25kg
3x10 fx pushup, 10 fx pushups feet elevated
2x30s Hollow
10 curlups, 8 archups+5kg, 6 archups+10kg
3x10s PB L sit
squats
5 mins HS work
Nov 26
wrists, shoulders
3x10 pseudoplanche pushups(not much lean)
60s pull hang->pullover
5 hollow pull, 5 arch pull, 5 L sit Chin, 4 L sit pull, 5 arch pull, 5 hollow pull, 3 pullovers
5 PB dips, 8 swinging dips fwd, 5 PB dips, 6 swinging dips (bent arm swing bwd dip), 5 russian dips, 5 PB dips
3x15s static straddle rear leg raise->5 rear leg raises
3x30s xr inverted pike
15mins PB swings
20 mins floor HS work
10 mins parralette HS work
Nov 29
wrist shoulder
3x10 fx pushup
30s pull hang
5 hollow pull, 5 arch pull, 5 L sit Chin, 5 L sit pull, 2.5 naners->3 arch pull, 5 hollow pull
5 pb dips, 5 russian dips, 6 swinging dips fwd, 5 russian dips, 5 pb dips
15s straddle rear leg raise static
30 mins PB work (swinging as high as possible, controlling downswing)
30 mins floor HS work (incl. using the bungee thing to work casting)
15 mins parralette HS work (incl. HS on PBars and working on swinging down in a controlled manner)
Dec 1
wrist, shoulders
3x10 pushups
60s hollow
60s arch
squat holds and stretches
30s pull hang
10 curlups, 8 archups+5kg, 6 archups +10kg
5 hollow pull, 5 L chin, 5 L pull, 5 hollow pull+5kg, 5 arched back pull
5 PB dips, 5 PB dips+10kg, 5 PB dips+15kg, 5 PB dips+20kg
Just a quick 40 minute workout today, wasn't feeling the best.
Dec 2
2 hours of bouldering
15 mins HS work
feels so good on my wrists.
Dec 3
wrists, shoulders, squat stretches, standing straddles
5 hollow pull, 5 arch pull, 5 l chin, 5 l pull, 5 hollow pull, 3 naners
2x5 PB dips, 3x5 russian dips, 2x8 swinging dips fwd, 3 jumping muscle ups rings
40 PB swings
20 mins floor HS work
10 mins bar kip work
3x10 fx pseudoplanche push (hands in easy position)
5 ab wheel roll out knees
2x15s straddle static rear leg raise->5 rear leg raise
zorba
Dec 9
wrists, shoulders
5x12 fx push
3 rounds:1 xr muscle up; 5 xr pullup.
5 xr L sit pull up
short session after bouldering
Dec 10
wrists, shoulders, standing straddle, squat stretch
5 hollow pull, 5 arch pull, 2 L hang->pullover, 1 xr muscle up
5 Pb dips, 10 Pb dips, 5 Pb dips
30 mins HS work floor and parralettes
10 mins kip work
10 mins hip circle work
inverted hangs and shrugs
3x3 hanging leg raises
stopped conditioning work halfway through due to elbow soreness, stretched out triceps comprehensively and pain subsided, did only skill work for most of session.
Dec 13
wrists, shoulders
10 fx pushup
6 hollow pull, 5 L chin, 5 L pull, 4 pullovers, 5 l chin, 5 L pull
10 Pb dips, 10 swinging dips fwd, 5 russian dips, 10 swinging dips fwd, 5 russian dips, 5 swinging dips fwd
10 xr inverted shrug
5 straddle HS press negatives against wedge
5 pike press negatives against wedge
30 PB swings
4 bwd hip circles
4 kip attempts (fails)
freestanding HS and parralette work for rest of night
Dec 16
wrists, shoulders, squat stretches
3x10 fx pushups, 20 fx pushups
15s straddle L sit low
15s L sit dip station
5 PB dips +10kg, 4 PB dips +20kg, 3 PB dips +25kg, 12 PB dips
5 pull, 5 L sit pull, 4 pull+5kg, 3 pull+10kg, 5 pull
3x10 hanging shrugs
10 curlups, 8 archups, 8 archups+5kg, 5 archups+10kg
20 mins freestanding HS work
Dec 19
3x10s fx L sit
2x20s fx L sit 1 leg
3x5s tuck pl
2x30s pl lean
Dec 20
wrists
3x3 skin the cat
4x5 xr pull
3x1 xr jumping muscle up
5 xr dips
3x10 fx push
6x10 fx l sit
Dec 24
wrists
3x10 PB dips
5 pull, 5 chin, 5 L chin, 5 L pull, 5 chin, 5 pull
3x10 foot supported rows, 2x4 fl tuck rows
5 min HS work
Dec 30
2x30s xr support
3x3 skin the cat
2x5 ring dip
3x5 ring pull-up
3x4 tuck fl row
Got reallly, realllly sick
Jan 14
10 swinging dips fwd, 3x5 russian dips, 3 ring dips
5 pull, 5 chin, 5 L chin, 5 L pull, 3 pullovers
3x5 HLL
6x10 PB L sit
10 min PB swings
10 min PH swings
lots of HS on floor and parralettes
Jan 17
wrists, shoulders
2x5 PB dips , 2x5 russian dips, 2x6 swinging dips fwd
5 pull, 5 chin, 5 L chin, 5 L pull, 3 pullovers
3x5 HLL
4x10 Pike compression drills ala drillsandskills
10 mins PB swings
lots of handstands on floor and parralettes