This forum is archived information and is no longer active.

Pomidor's Log

Started by PanPomidor, November 25, 2012 · 33 Replies · 356 Views

PanPomidor
Saturday 12.01.2013, Sunday 13.01.2013
 

~15x ~30s stomach-to-wall handstands

hamstring stretches

 
Monday 14.01.2013
 
---- 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) ----
2x5+8x4 (42 reps) tuck FL pull-ups +2.5kg (ankle)
2x5+8x4 (42 reps) tuck PL push-ups +2.5kg (ankle)
 
---
6x 6-8s PL adv. tuck
6x 4 skin the cat (slow) 
 
PanPomidor
Wednesday 16.01.2013

 

---- chin-up and HeSPU low intensity day (3 series of 8 with ~10RM + 3kg) ----

2x8 + 1x7.5 ;-) chin-up +13kg -> almost there ;-)

3x8 wall HeSPU +3.5kg (stomach to wall, palms wider than shoulder-width apart, elbows in)

 

Seems like I'm doing best in chin-ups in series of 5 ...

I'm thinking of switching to one-arm negatives for the high intensity chin-up day ...

 

--- FL pull-ups and PL push-ups - density training (10 series of 50% max reps, 60s rest) ----

4x5+6x4 (44 reps) tuck FL pull-ups +2.5kg (ankle)

4x5+6x4 (44 reps) tuck PL push-ups +2.5kg (ankle)

 

---

3x ~30s PL tuck

3x 4 skin the cat (slow) 

 
PanPomidor
Friday 18.01.2013

 

---- chin-up and HeSPU high intensity day (3 series of 3 with ~5RM + 2kg) ----

3x3 chin-up +26kg -> felt good. 27 - here I come ;-)

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) ----

6x5+4x4 (46 reps) tuck FL pull-ups +2.5kg (ankle)

6x5+4x4 (46 reps) tuck PL push-ups +2.5kg (ankle)

 

---

3x 5-8s adv. tuck PL

3x 4 skin the cat (slow) 

 
PanPomidor

Saturday - Sunday

~15x ~30s stomach-to-wall handstands

hamstring stretches

side-split stretching

Monday 21.01.2013

---- chin-up and HeSPU medium intensity day (3 series of 5) ----

3x5 chin-up +22kg -> felt hard but managable

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) ----

8x5+2x4 (48 reps) tuck FL pull-ups +2.5kg (ankle)

8x5+2x4 (48 reps) tuck PL push-ups +2.5kg (ankle)

---

3x 5-8s PL adv. tuck

3x4 skin the cat (slow)

PanPomidor
Thursday 24.01.2013 (couldn't train on Wednesday)

 

---- chin-up and HeSPU low intensity day (3 series of 8 with ~10RM + 3kg) ----

3x8 chin-up +13kg -> made it, hard as hell, stays for a while :-)

3x8 wall HeSPU +3.5kg (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) ----

10x5 (50 reps) tuck FL pull-ups +2.5kg (ankle)

10x5 (50 reps) tuck PL push-ups +2.5kg (ankle)

 

---

3x ~30s PL tuck

3x 4 skin the cat (slow) 
PanPomidor
Saturday 26.01.2013

 

---- chin-up and HeSPU high intensity day ----

3x3 chin-up +27kg

3x3 wall HeSPU +7kg (stomach to wall, palms shoulder-width apart, elbows in)

 

--- FL pull-ups and PL push-ups ----

3x8 tuck FL pull-ups +2.5kg (ankle)

3x8 tuck PL push-ups +2.5kg (ankle)

 

---

3x 5-8s adv. tuck PL

3x 4 skin the cat (slow) 

 

hamstring stretches

3x 30s stomach-to-wall handstands
PanPomidor

Sunday 27.01.2013

 

~10x ~30s stomach-to-wall handstands

hamstring stretches

side split stretches

 

Monday 28.01.2013

 

---- chin-up and HeSPU medium intensity day (3 series of 5) ----
3x5 chin-up +22kg -> good, ready to move to 23kg
3x5 wall HeSPU +2.5kg (stomach to wall, palms shoulder-width apart, elbows in) -> much easier than 3.5kg, better form
 
--- FL pull-ups and PL push-ups ----
3x8 tuck FL pull-ups +2.5kg (ankle)
3x8 tuck PL push-ups +2.5kg (ankle)
 
---
6x 15s - 25s floor tuck PL -> total time uknown 
6x 4 skin the cat (slow) 
PanPomidor
Wednesday 30.01.2013

 

---- chin-up and HeSPU low intensity day (3 series of 8) ----

3x8 chin-up +13kg -> still hard, stays

3x8 wall HeSPU +3.5kg (stomach to wall, palms wider than shoulder-width apart, elbows in)

 

--- FL pull-ups and PL push-ups ----

3x8 tuck FL pull-ups +2.5kg (ankle)

3x8 tuck PL push-ups +2.5kg (ankle)

 

---

6x 20s-30s floor tuck PL (~128s total)

3x 4 skin the cat (slow) 

3x 15s FL adv. tuck
PanPomidor

Friday 01.02.2013

 

tired -> next week: de-load

 

---- chin-up and HeSPU high intensity day ----
3x3 chin-up +27kg
3x3 wall HeSPU +5kg (stomach to wall, palms shoulder-width apart, elbows in)
 
--- FL pull-ups and PL push-ups ----
3x8 adv.  tuck FL pull-ups
3x8 tuck PL push-ups
 
---
3x 20s-25s tuck PL
3x 10s adv. tuck FL