Age: 32
Height: 172cm
Weight: 63kg
Friday 23.11.2012
Chin-up +15kg 9x4+1x3 (39 reps total)
HeSPU 3x4+7x3 (33 reps total)
FL flat tuck pull-up 3x7
PL tuck push-up 3x6
PL tuck 9x 8-10s
Scapula elastic band routine
This forum is archived information and is no longer active.
Pomidor's Log
Started by PanPomidor, November 25, 2012 · 33 Replies · 356 Views
Monday 26.11.2012
Chin-up +15kg 9x4+1x3 (39 reps total)
HeSPU 8x4+2x3 (38 reps total) yaaay
FL flat tuck pull-up 3x7
PL tuck push-up 3x6
PL tuck 9x 8-10s
Scapula elastic band routine
Wednesday 28.11.2012
Chin-up +15kg 10x4 -> time to add 1.5kg next time
HeSPU 10x4
FL flat tuck pull-up 3x7 -> no change
PL tuck push-up 3x6 -> no change
PL tuck 6x 8-10s -> couldn't do more today :-(
Friday 30.11.2012
Chin-up +18kg 10x3 (60s rest between sets, 30 reps total)
HeSPU 2x5+8x4 (60s rest between sets, 42 reps total)
FL flat tuck pull-up 3x7 (wide, slow)
PL tuck push-up 3x6
PL tuck 9x 8-10s
Scapula elastic band routine
Monday 03.12.2012
Chin-up +18kg 2x4+8x3 (60s rest between sets, 32 reps total)
HeSPU 3x5+7x4 (60s rest between sets, 43 reps total)
FL flat tuck pull-up 2x8+1x7 (wide, slow)
PL tuck push-up 3x6
PL tuck 9x 8-10s
Scapula elastic band routine
Wednesday 05.12.2012
Chin-up +18kg 4x4+6x3 (60s rest between sets, 34 reps total)
HeSPU 5x5+5x4 (60s rest between sets, 45 reps total)
FL flat tuck pull-up 3x8 (wide, slow)
PL tuck push-up 3x6
PL tuck 9x 8-10s
Scapula elastic band routine
Thinking about changing the chin-up / HeSPU routines soon (when the progress stops):
Monday:
3x5 +18kg (~7RM) chin-up
3x5 HeSPU
Wednesday:
3x8 +10kg (~10RM) chin-up
5x8 wide HeSPU
Friday:
3x3 +24kg (~5RM) chin-up
3x3 HSPU negative ?
Maybe I'll switch to 10x3 with tuck FL pull-ups and tuck PL push-ups -> the changes with HeSPU and chin-ups were pretty good with that (I've started 5 weeks ago with 30 reps for HeSPU and 32 reps total with 13.5kg for chin-ups).
Friday 07.12.2012
chin-up +18kg test -> 7 reps
HeSPU stomach to wall test -> 9 reps
Monday 10.12.2012
---- chin-up and HeSPU medium intensity day (3 series of 5 with ~7RM) ----
3x5 chin-up +18kg
3x5 wall HeSPU (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
10x5 (50 reps) tuck FL pull-ups
5x3+2x4+3x5 (38 reps) tuck PL push-ups
---
PL tuck: 9x 8-10s
scapula band routine
Wednesday 12.12.2012
---- chin-up and HeSPU low intensity day (3 series of 8 with ~10RM) ----
3x8 chin-up +10kg
3x8 wall HeSPU (stomach to wall, palms wider than shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
10x5 (50 reps) tuck FL pull-ups (hard, no increase -> back still a bit sore after Monday's WO)
6x4+3x5+1x6 (45 reps) tuck PL push-ups
---
PL tuck: 9x 8-10s
scapula band routine
Friday 14.12.2012
---- chin-up and HeSPU high intensity day (3 series of 3 with ~5RM) ----
3x3 chin-up +24kg
3x3 wall HeSPU +5kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
6x5+4x6 (54 reps) tuck FL pull-ups
7x5+3x4 (47 reps) tuck PL push-ups
---
PL tuck: 9x 8-10s
scapula band routine
Time to set some goals for 2013:
- free HS (I was avoiding HS work so far, worked only on stomach to wall HeSPU),
- free HeSPU,
- HSPU,
- straddle press HS,
- full lay FL 2s,
- straddle PL 2s
So:
- I need to add HS work to my workouts, ideally everyday,
- I have to start press HS work (wall supported at first, possibly box press HS or straddle),
- For the FL I think I'd be good if I continue on slow adv. tuck FL pull-ups (maybe moving to straddle later on or adding ankle weights) with holds at the bottom,
- Press HS work should help with PL work, other than that I think 3x a week tuck PL / adv. tuck PL should suffice.
Saturday 15.12.2012 - Sunday 16.12.2012
Random stomach to wall handstands throughout the day - ~30s each.
Tested wall-assisted headstand / handstand RLL as a preparatory element for handstand press - decided on headstand RLL, detected serious flexibility issues :-)
Monday 17.12.2012
---- chin-up and HeSPU medium intensity day (3 series of 5 with ~7RM +1kg) ----
3x5 chin-up +19kg
3x5 wall HeSPU +1kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
8x6+2x5 (58 reps) tuck FL pull-ups
10x5 (50 reps) tuck PL push-ups
---
PL tuck: 9x 8-10s
scapula band routine (1 serie instead of 3 this time)
edit: felt guilty and did the missing 2 ;P
Wednesday 19.12.2012
---- chin-up and HeSPU low intensity day (3 series of 8 with ~10RM + 1kg) ----
3x8 chin-up +11kg
3x8 wall HeSPU +1kg (stomach to wall, palms wider than shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
10x6 (60 reps) tuck FL pull-ups
4x6+6x5 (54 reps) tuck PL push-ups
---
PL tuck: 9x 8-10s
3x5 skin the cat
Friday 21.12.2012
---- chin-up and HeSPU high intensity day (3 series of 3 with ~5RM + 1kg) ----
3x3 chin-up +25kg
3x3 wall HeSPU +6kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
2x7+8x6 (62 reps) tuck FL pull-ups
6x6+4x5 (56 reps) tuck PL push-ups
---
PL tuck: 10x 8-10s
scapula band routine
Sunday 23.12.2012
---- chin-up and HeSPU medium intensity day (3 series of 5 with ~7RM + 2kg) ----
3x5 chin-up +20kg
3x5 wall HeSPU +2.5kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
4x7+6x6 (64 reps) tuck FL pull-ups
8x6+2x5 (58 reps) tuck PL push-ups
---
PL adv. tuck 5x 4-6s
PL tuck: 4x 8-10s
scapula band routine
Wednesday 26.12.2012
---- chin-up and HeSPU low intensity day (3 series of 8 with ~10RM + 2kg) ----
3x8 chin-up +12kg -> definitely hard
3x8 wall HeSPU +2.5kg (stomach to wall, palms wider than shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
6x7+4x6 (66 reps) tuck FL pull-ups
5x5+5x4 (45 reps) tuck PL push-ups (wider grip, less stable setup)
---
PL tuck: 9x 8-10s
didn't have much time, will continue later today :-)
Friday 28.12.2012
---- chin-up and HeSPU high intensity day (3 series of 3 with ~5RM + 2kg) ----
3x3 chin-up +26kg -> haaaaard
3x3 wall HeSPU +7kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
8x7+2x6 (68 reps) tuck FL pull-ups
10x6 (60 reps) tuck PL push-ups
---
3x4 L-sit tuck to PL tuck (3s holds)
3x4 skin the cat (slow)
Monday 31.12.2012
---- chin-up and HeSPU medium intensity day (3 series of 5 with ~7RM + 2kg) ----
3x5 chin-up +20kg
3x5 wall HeSPU +2.5kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
10x7 (70 reps) tuck FL pull-ups
10x6 (60 reps) tuck PL push-ups
---
3x4 L-sit tuck to PL tuck (3s holds)
3x4 skin the cat (slow)
Wednesday 02.01.2013
---- chin-up and HeSPU low intensity day (3 series of 8 with ~10RM + 2kg) ----
3x8 chin-up +12kg -> still hard
3x8 wall HeSPU +2.5kg (stomach to wall, palms wider than shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
2x4+8x3 (32 reps) tuck FL pull-ups +2.5kg (ankle)
1x4+9x3 (31 reps) tuck PL push-ups +2.5kg (ankle)
---
6x 5-7s PL tuck +5kg (ankles)
3x4 skin the cat (slow)
Thursday 03.12.2013
5x 30s stomach-to-wall handstands
hamstring stretches
Friday 04.01.2013
---- chin-up and HeSPU high intensity day (3 series of 3 with ~5RM + 2kg) ----
3x3 chin-up +26kg -> still hard, less than last time though ;-)
3x3 wall HeSPU +7kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
6x4+4x3 (36 reps) tuck FL pull-ups +2.5kg (ankle)
6x4+4x3 (36 reps) tuck PL push-ups +2.5kg (ankle)
---
3x ~5s almost-a-straddle-but-not-quite-there-yet PL
3x 4 L-sit tuck to PL tuck (3s holds)
3x 4 skin the cat (slow)
Saturday 05.01.2013, Sunday 06.01.2013
15x 30s stomach-to-wall handstands
hamstring stretches
Monday 07.01.2013
---- chin-up and HeSPU medium intensity day (3 series of 5 with ~7RM + 3kg) ----
3x5 chin-up +21kg
3x5 wall HeSPU +3.5kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
8x4+2x3 (38 reps) tuck FL pull-ups +2.5kg (ankle)
8x4+2x3 (38 reps) tuck PL push-ups +2.5kg (ankle)
---
6x 8-12s PL adv. tuck
6x 4 skin the cat (slow)
Tuesday 08.01.2013
5x 30s stomach-to-wall handstands
hamstring stretches
Wednesday 09.01.2013
---- chin-up and HeSPU low intensity day (3 series of 8 with ~10RM + 2kg) ----
3x8 chin-up +12kg -> less hard
3x8 wall HeSPU +2.5kg (stomach to wall, palms wider than shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
10x4 (40 reps) tuck FL pull-ups +2.5kg (ankle)
10x4 (40 reps) tuck PL push-ups +2.5kg (ankle)
---
3x ~30s PL tuck
3x 4 skin the cat (slow)
Thursday 10.01.2013
7x 30s stomach-to-wall handstands
hamstring stretches
Friday 11.01.2013
---- chin-up and HeSPU high intensity day (3 series of 3 with ~5RM + 2kg) ----
3x3 chin-up +26kg
3x3 wall HeSPU +7kg (stomach to wall, palms shoulder-width apart, elbows in)
--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----
10x4 (40 reps) tuck FL pull-ups +2.5kg (ankle)
10x4 (40 reps) tuck PL push-ups +2.5kg (ankle)
---
3x 4 L-sit tuck to PL tuck (3s holds)
3x 4 skin the cat (slow)