Finally, I open this log, in order to view my advances, my progressions, and to bring myself information, and information to the others =)
I'll begin this log today Sunday July 1st posting my current status, my goals, and my workout plan.
Everyday i'll post what i've done.
I've been working out following a modified killroy's template, working 3 / 4 days a week (mostly 4), working different planes in different days (tue-vertical upward, thur-horizontal, sat- vertical downward, sunday- multi or missing series).I'm 5' 11'' BW: 158lbs
I'm working back healing my left shoulder and strenghtening both my biceps tendons. So i stopped working back and front lever for a while.
I've achieved the following things working with the template:
FSP:
- Planck-> 120s +
Reverse Planck-> 150s+
Hollow Hold-> 100s +
Arch Hold -> 100 s +
Dead Hang-> 120s+
P bars support -> 120s+
Handstand ->100s+FBE (In each one i can perform sets of 5 at least)
- XR Bulgarian pushups
Somewhere Between XR Dips and XR Bulgarian
Slow Negative HeSPU
Zero Multiplane pressing
XR Rows
Somewhere between Wide Pullups and L-sit Pullups
Inverted Chinups
Naners
Muscle ups NarrowAnd these are some of the things that i considered most important to write down here for you.
What i'm planning now is to implemment a new workout plan in order to achieve purely strength, and some skills, my goals are written down:
- 1. Full HS free-standing for at least 45s: as i have already obtained a good form against the wall, the only way will be working 2 or 3 light sessions trough the day in order to practise balance and learning how to control my body.
2. Fully heal my shoulders and strenghtening my biceps tendons: working 2 series of Ido's scapula mobility and stability routines in the day. working also front and back support in swedish bars, and working planche leans and bicep curls in order to strenghten my biceps as my elbows tend to hyperextend a little and feel a little discomfort.
3. Achieving (and getting back) front and back levers: i'll test myself for working them back from the beginning in order to avoid injuries
4. Achieving a total 1RPM of at least 60 sec of l-sit before working planche.
5. Mastering for at least a total volume of 5x5 of all the FBE mentioned in the book
6.Developing active flexbility for the whole body
7. Getting for at least 10 lbs, trying to get the leanest possibleThese are my goals. Now i want to write down the template that i had tought for achieving them:
3-4 days a week of work ( Tue-Thur- Sat-Sun) In which i'll split total volume in two sessions, one in the early morning, and the other in the evening.
- Warming up (This will be the same on Tue-Thur-Sat):
- -> General Mobility + Ido's Back Bridge clinic + Squat clinic
-> FSP circuit (aiming for a total volume of 60s of each one):
- ->L-sit advanced 5x12
->Front Lever advanced tuck 5x12
->Back Lever advanced tuck (palms facin gup while my biceps get stronger) 5x12
->Planche Leans 5x12
->XR Support 5x12Tuesday ( Vertical day upward)
- 1 pushing exersice
1 pulling exersice
1 core exersice
1-2 leg exersice* (deppending the volume of the workout)Thursday (Horizontal day)
- 1 pushing exersice
1 pulling exersice
1 core exersice
1-2 leg exersice* (deppending the volume of the workout)Saturday (Vertical Downward day)
- 1 pushing exersice
1 pulling exersice
1 core exersice
1-2 leg exersice* (deppending the volume of the workout)Sunday (Light day, missing series of the week)
- 1 pushing exersice
1 pulling exersice
1 core exersice
stretching*I've recently included weights for leg training, but i'm including only 2 exersices: back squats and deadlifts.
In workout days the idea is to manage 2 o 3 series of 10-15 minutes of handstand work, also in these days the workout will be splitted in two, due to lack of time.
The other days, including sundays, i'll have sessions of smr and or light flexiblity/prehab work.