Saturn's Workout Log

Age:22

Weight: 92 kg

I have been away from training almost anything for almost 2 years due to a injury and just recently been able to begin training again. My primary goal is to keep injury free and my other goals are

Goals:

Pullups supinated 40 kg for one rep. Now: 30 kg Deadline: 15 April 2013

Dips 40 kg for one rep. Now:30 kg *6 Deadline: 30 December 2012

5 muscle ups on rings Now:2 Deadline: 15 April 2013

1 arm pullup one rep Now:0 Deadline: 30 December 2012

Todays workout:

Light sumodeadlifts 1 working sets of 10 reps

Wrist extensor training with dumbell 3 sets of 15-20 reps 6,5 kg

Todays workout

A1:Dips Warmup, 5 @10 kg, 5 @17,5 kg , 8 @ 25 kg

B1: Frontpulls tuck 3, 4, 3, 3

C1:Skullcrushers: 4 sets 12-15 reps 1 min rest

C2: Supinated pullups 4 sets 1 min rest

D1: Shoulder external rotation 3 sets 10-15 reps

D2: Hollow hold

Todays workout

Warmup

A1: Muscle ups rings 2, 1, 1, 1, 1

B1: Frontlever 4 set 10-15 sek flat tuck

C1: Frontlever 2 set 20-40 sek tuck

D1: Shoulder external rotations

D2: Wrist extensions dumbells

E1: Hollow hold

Todays workout

A1: Bencpress close grip

B1: Weighted supinated pullups 5 x BW, 5 x 5 kg, 6 x 10kg

Conditioning workout

60 mountain climbers

30 Lunges

10 Ring rows

3 rounds

C1: Shoulder external rotations

Todays workout

Armwrestling practice 2 hours

Later in the evening

A1: Front lever statics ( adv tuck) 4 sets

A2: Back lever statics (german hangs) 4 sets

A3: L-seat (floor) 4 sets

B1: Pullups pronated 4 sets

B2: Shoulder external rotations 4 sets

Todays Workout

A1: Barbell back squats 3 sets 10 reps

B1: Weighted dips 3 @ 15 kg, 3 @ 22,5 kg, 4 @ 30 kg, 7 @ 20 kg

C1: Frontpulls tuck 3,3,3,3

D1: Pullups supinated

D2: Skullcrushers 4 set 9-12 reps

E1: Forearm training

F1: Bicepcurls 3 sets 8-12 reps slow

F2: Sholder external rotations

Todays workout:

 

A1: Benchpress: 3 x 3

 

B1: Pullups supinated 3 x 5 kg, 3 x 10 kg, 3 x 15 kg

 

C1: Dumbell benchpress 3 sets 9-12 reps

 

D1: Forearms

D2: Sholder external rotations

Todays workout

 

A1: 8 sets pullups different hand positions

 

B1: Kettlebell swings 3 sets 15 reps

 

C1: Frontlever 5 sets 15-20 sek

 

D1:Pushups 30 sec

D2: Squats 30 sec

D3: Ringrows 30 sec

D4: Lunges 30 sec

D5: Mountainclimbers 30 sec

D6: Stepups 30 sec

rest 2 minutes

x3

Todays workout:

 

Armwrestling practice

 

Later in the evening:

 

A1: L-seat 5 sets 15-20 sec

A2: Germanhangs 5 sets 30-50 sec

 

B1: Wristroller extension 3 sets of 1 complete winding

B2: Wristroller flexion 3 sets of 1 complete winding

Todays workout

 

A1:Dips Warmup, 5 @17,5 kg, 3 @25 kg , 2 @ 35 kg

C1:Skullcrushers: 4 sets 5-8 reps 1,5 min rest
C2: Supinated pullups 4 sets 1,5 min rest

D1: Shoulder external rotation 3 sets 10-15 reps
D2: Kettlebell swings

Todays workout

 

A1: Hanging shrugs from bar 3 sets 15-20 reps, short rest

 

Freestanding handstand practice

 

B1: Frontlever statics 4 sets 10-20 secs

B2: Frontpulls tuck 4 sets

 

C1: Falsegrip pull ups to forearms parallel to ground 5 sets

C2: Shoulder external rotations 4 sets 10-15 reps

 

D1: Hollowholds 4 sets

D2: Rings turned out support 4 sets

Todays workout

 

A1: Benchpress 5 reps, 3 reps, 1 rep

 

B1: Supinated pullups 5 @ 5 kg, 3 @ 10 kg, 5 @ 15 kg

 

C1: Dumbbell benchpress one arm 3 sets, 5-7 reps @ 32 kg

C2: Shoulder external rotations 3 sets

 

D1: Kettlebell swings 4 set, 15 reps

 

E1: Hollow holds

This is the last week of my current training cycle and is a rest week. My next training cycle is going to be programmed a little bit differently. It is going to be a mix between my own programming and the WODS. I can´t follow the WODS exactly because of I only have access to rings on certain days etc. The goal is to train 4 days every week.

 

Day1:

A1: Weighted dips (5,5,5+) reps @ (15,22.5,27.5)kg

 

"WOD dynamic pull or push or legs"

 

B1: Shoulder external rotations

B2: Forearm extensor dumbells

 

Day2:

A1: Supinated pullups (5,5,5+) reps @ (BW,5,12.5)kg

A2: GHR floor

 

B1: Dumbbell bench press one arm 3-4 sets 12-15 reps

B2: Ring rows 3-4 sets 12-15 reps

 

C1: Kettlebell swings

 

Day3: Rest

 

Day4:

Ringroutine and statics, same as from the WODS

 

A1: Shoulder external rotations

A2: Forearm extensor dumbbell

 

Day5:

A1: Benchpress (5,5,5+) reps

 

B1: Frontpulls 3-5 sets 3-5 reps

 

Handstand WOD

 

C1: Skull crushers 3-4 sets 12-15 reps

C2: Pullups 3-4 sets max reps

 

For dips, pullups and benchpress i follow the same reps and sets scheme as the Wendler program. So week one it is 5, 5, 5+ reps, week two 3, 3, 3+ reps and week three 5, 3, 1+ reps. The 5+ 3+ and 1+ means that you must do at least 5 3 or 1 rep but you try to do as many as you can. The weight increases each week. On day two and five I do some assistance work with hypertrophy in mind, week one I do 12-15 reps, week two 8-12 reps and week three 5-8 reps. This is pretty much my programming from my last training cycle.

 

On day one I do one of the "dynamic" days from the WODS, week one I do pull, week two legs, week three push. Day4 each I do a ringseries WOD, and day five a handstand WOD. 

 

Warmup each day will include static work with one back lever variation, mature support on rings and L-seat or hollow work.

 

The reason I don´t follow the WOD programming exactly is, like I said, I don´t have access to rings etc every day so I need to have ring days for example on the same day each week. Week four is basically a rest week meaning that the volume will be cut down and also the intensity. 

Todays workout:

 

Indoor bouldering and slack lining

 

 

Two top armwrestlers doing Gymnastic Strength Training™