From Zero To Hero - Diary Of My Journey To Master The Seven Gst Fundamentals

Finally decided to open up a thread here to document my progress on the Foundation series. I will not follow a fixed weekly schedule as my job doesn't allow this due to lots of travelling, instead i will assign A and B days, rotate them every training day while using my travelling as "forced" rest. On a basis how i feel i will add more rest days if needed. In the past this approach has given me good results and i expect it to work even better with the programming in F1 as the volume each training day is considerably less than im used to.

So yesterday i did the first workout consisting of

FL/PE1>iM - started at week 5

sPL/PE1>iM - started at week 1

HBP/PE1>iM - started at week 9

RC/PE1>iM - started at week 9

Felt awesome afterwards, really strong and energized. sPL/PE1 was quite a surprise for me, it was way harder than i thought to perform the wk1 day1 sets and reps up to the required standard.

For the future i decided to add 10min of Wall HS work afterwards and maybe some conditioning work, have to experiment a bit with this.

Yesterday was Day B of my first F1 Cycle and i have to say, a quite rude wake up call

 

-MN/PE1>iM1

 

i started at week 5 because i was already training Tuck V-Ups in my last training programm so this was ok, but the integrated mobility was hard. I failed to do even a single rep correctly to the standard (could not touch the floor), so theres lots of work to do.

 

-SL/PE1->iM1

 

started at week 5... i cannot get nearly as much arch as the athlete in the video but still i think perform it correctly. Went ok.

 

-SLS/PE1->iM1

 

Oh.My.God. I was expecting to demonstrate mastery instead i could do a single rep correctly!  i obviously have big flexibility and strength deficits which has been a big surprise to someone who is used to do heavy back squats below parallel. I will work on my flexibility first and when im able to complete several reps correctly, i will start a new cycle from day1.

 

 

So after two workouts i really feel i have now the program i was looking for so long. its really exposing my weaknesses with even the most basic preparatory and mobility elements and gives stuff for years to work on.

04.02.2013

Day A for the second time

Im getting the hang of how to do the scapular shrugs correctly and im sure that within the next workouts i will have the the form nailed down that it will be no problem finishing the 12wks cycle. Integrated Mobility is still hard and im unable to get my knees on the ground but there is still enough time to work on it.

The rest was tough but ok, so i think i started the cycles at the right weeks.

05.02.2013

Day B for the second time

On th good side i was surprised to see that my ROM on the integrated Mobility of MN/PE1 already improved, i can touch the ground on the left side now and almost on the right side. If it continues to improve at this rate im confident i will perform this exercise with good form in no time.

On the bad side, still no chance at SLS/PE1... IM is hard too. For the time being i will just practise isometric sitting getting as low and tibia shins as vertical as possible.

06.02.2013

Day A again

First time working out in a hotel room and improvising but it went surprisingly well. Only tricky thing were the Hing Rows which i did with a table. Grip was an issue as well as table height but in the end an ok substitution for the exercise which i would not have done otherwise. The Lat lean could be done with a towel hanger (where i was was a bit afraid of ripping it from the wall ) and for the rest, there was no equipment needed anyway.

Form on Scap Shrugs gets better every day, the mobility element is still hard though and makes me wonder if one full cycle will be enough for it to master. The rest is coming along nicely and im confident that the abbreviated cycles will work out well and i will demonstrate mastery on the FBAS PE1 elements this month.