ConsiderPhlebas Posted April 1, 2017 Author Share Posted April 1, 2017 4/1/17 - 8.5 hr sleep 1230PM 10 minute foam rolling and dynamic stretches 1 set of 20 dead hang pull ups Back Squat - 45x5, 120x5, 150x5, 185x5, 225x3 OHP - 45x5, 75x5, 90x5, 105x5, 120x5 Trap Bar DL - 135x5, 190x5, 225x5, 265x5, 300x5 1 set of 7 muscle ups Dead Hang Pull Ups - 10, 7, 5, 4 5 x (30 sec work: 30 sec rest) of Push Ups - 75 reps total (27, 14, 11, 11, 12) 20 minutes of stretching Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 3, 2017 Author Share Posted April 3, 2017 4/3/17 - 9 hr sleep 1230PM Back Squat - 45x2x5, 120x5, 150x5, 185x3, 215x3, 240x3, 260x3, 275x3, 290x3, 305x2 Bench - 45x10, 135x5, 175x5, 205x5, 225x3, 167x13 BB Row - 83x5, 103x5, 118x5, 143x5, 163x5, 183x4, 163x8 Stretching for 15 minutes (right hip feeling tight, will need to foam roll tonight) General: I had a great squat workout especially since I've been low carbing it and had a fever last night. Grip/running/bodyweight stuff for tomorrow. Still GTG on the #1(79). I don't feel I merit the jump to the 1.5(83) yet. Will keep it up. I don't think I can GTG more than 3x a week. Tendons have been killing me so I eased up significantly. Veterans of the Gripboard mentioned to not overtrain, they were not kidding. I thought I had 'eased' up but apparently not enough. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 4, 2017 Author Share Posted April 4, 2017 4/4/17 - 8 hr sleep 12PM - Swamped with work so had to keep the workout super short. 10 minute rowing warm up - 2345 meters @21 strokes/min Pull Ups - BWx5 - 16kg x 5 - 20kg x 5 - 24kg x 5 - BWx10, 6 Stretch for 15 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 6, 2017 Author Share Posted April 6, 2017 4/6/17 - 5 hr sleep 6AM - 100 push ups in 10 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 7, 2017 Author Share Posted April 7, 2017 4/7/17 - 8 hr sleep 1145AM Exceptionally good workout. I blame it on mango sticky rice. All the carbs from my mango sticky rice 6AM breakfast and 9AM snack really fueled me up. I usually stick to eating something with a face and something green next to it as my diet but when your significant other makes you mango sticky rice....Anyways, here is my workout. Back Squat - 45x2x5, 135x3, 185x3, 225x3, 250x3, 275x3, 300x3, 315x1 Power Cleans - 135x3 (wasn't feeling it so switched to DL) Deadlift (conventional, overhand, no hook grip) - 135x3, 185x4, 235x3, 275x3, 325x3, 350x1 Bench Press - 45x5, 135x5, 175x3, 205x3, 225x3, 245x3 Play time: - 5 muscle ups + 10 dead hang pull ups - 3 muscle ups + 6 dead hang pull ups Stretch for 10 minutes and go home. I took as much rest as I wanted in between sets. Pure strength workout. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 11, 2017 Author Share Posted April 11, 2017 4/10/17 - 7 hr sleep 830PM Deadlift - work up to a max and do 80% 4x4 of that. I didn't max out to failure. I felt like I definitely had 10-20 lbs in the tank. - 135x3, 185x3, 235x3, 285x3, 325x1, 365x1, 405x1, 325x4x4 Muscle Ups - 6, 5 Pull Ups - 10, 8, 4 Stretch for 10 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 12, 2017 Author Share Posted April 12, 2017 4/11/17 - 6 hr sleep 630PM Standing Overhead Press -45x2x10, 75x5, 90x3, 105x2, 120x1, 135x1, 150x1, 160xFAIL (grinded for 10 seconds but failed), 120x4x4 Pendlay Barbell Row - 135x5, 155x5, 175x5, 195x5,4 Muscle Ups - 5, 3, 3 Pull Ups - 10, 7, 5 Push Ups - 5x10 Stretch for 10 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 16, 2017 Author Share Posted April 16, 2017 4/16/17 - 8 hr sleep 130PM Back Squat - 45x2x5, 160x5, 190x4, 235x3, 275x1, 300x1, 320x1, 257x5x4 Stiff Leg DL - 135x3x10 Walk at incline for 15 minutes Stretch for 10 min Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 19, 2017 Author Share Posted April 19, 2017 4/19/17 - 8 hr sleep 1230PM 100 Pull Ups spread throughout my workout in sets of 5 Bench Press - 45x2x10, 162x2x10, 135x8x10 Deadlift (recovery, hamstrings are still wrecked from RDLs) - 135x2x15 Stretch for 15 min Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 21, 2017 Author Share Posted April 21, 2017 4/21/17 - 8 hr sleep 12PM Warm Up - 2 x (10 shoulder dislocates, 10 overhead squats, 5 pull ups) Back Squat - 135x5, 160x5, 192x3, 235x2, 265x1, 297x1, 330xFAIL, 240x4x4 Overhead Squat (ass to grass) - 45x7, 85x3, 115x1, 135x1, 155x1, 175x1, 195xFAIL, 140x3 (failed on 4th rep and decided I couldn't do 80% 4x4, too tanked) Superset - 10 rounds of (5 pull ups, 10 standing DB press @30# dumbbells) BB Curls - 40x10, 30x15, 12, 10, 8 Rope Pull Machine (each side) - 20 10, 10 Stretch for 20 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 24, 2017 Author Share Posted April 24, 2017 4/22/17 - 7 hr sleep 9AM 7.2 round trip mile hike, 2400 ft elevation 4/24/17 - 7 hr sleep 1230PM Deadlift - 135x5, 185x5, 235x5, 275x5, 310x10 OHP - 45x7, 65x5, 80x5, 90x5, 100x5, 115x11 Pull Ups supersetted with Dips Pull Ups - 10, 10, 5, 5, 5 Dips - 15, 10, 5, 5, 5 TRX Face Pull - 3x12 Elastic Band Face Pull - 3x10 Rotator cuff work with bands - 5 min Stretching for 20 min Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 25, 2017 Author Share Posted April 25, 2017 4/25/17 - 7 hr sleep 12PM Pull Ups (various grips and styles) - 10, 10, 8, 8, 6, 4, 4, 4, 6, 5, 6, 4 (75 total reps) Dips - 10, 10, 10, 8, 8, 6, 10, 6, 6, 6, 6, 6, 8 (100 total reps) Pull Ups - 5, 5 Stretch for 20 minutes Banded face pulls - 3x25 Rotator cuff external band rotations - 3x10 (each side) Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 2, 2017 Author Share Posted May 2, 2017 4/28/17 - 5 hr sleep - Ground launching parachutes all day, 3-6 miles of hiking 4/29/17 - 5 hr sleep - Ground launching parachutes all day, 3-6 miles of hiking 4/30/17 - 5 hr sleep - Ground launching parachutes all day, 3-6 miles of hiking 5/1/17 - 6.5 hr sleep - 200 pushups spread throughout the day in sets of 10 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 4, 2017 Author Share Posted May 4, 2017 5/3/17 - 8 hr sleep 930PM Incline Bench - 45x10, 95x10, 135x5, 165x5, 185x5, 205x3, 185x4, 3 Deadlift - 135x5, 225x3, 275x1, 325x1 (Back was feeling very weak so I stopped) Superset - Pull Ups & Dips - 10, 10, 5, 5 More Dips - 10, 5, 5 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 4, 2017 Author Share Posted May 4, 2017 5/4/17 - 7 hr sleep 12PM Back Squat - 45x2x5, 135x5, 185x5 (hip feeling weird for back squat, switched to overhead squat ass to grass) OHS Squat (Ass to Grass) - 45x5, 95x5, 115x3, 135x1, 165x1, 185xFAIL (got stuck in the hole coming out, core issue), 135x5x3 Stretch out hip flexors for 10 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 15, 2017 Author Share Posted May 15, 2017 I lost access to barbells recently so my training will be a bit more calisthenic focused. On the plus side, I gained access to dip bars. I'll need to do goblet squats, lunges, bulgarians, running, sprints, pistols for legs going forward. I'll be trying to get access to barbells again. 5/8/17 100 pull ups throughout the day 5/12/17 50 pull-ups + 250 pushups throughout the day 5/14/17 Hiking - ground launching parachutes 5/15/17 Test Chin Up 1 RM (underhand grip) - BWx5, 35x3, 53x1, 70x1, 88x1, 98x1 - 15x4x6 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 18, 2017 Author Share Posted May 18, 2017 (edited) 5/18/17 10 min row - 2285 meters Ring work - top support holds, skin the cats 1 min all out row - 340 meters 5/19/17 1PM Ring Chins - BWx5, 35x3x5 Flexed False Grip Ring Hold - 5 x 10 seconds 6pm 100 push ups Edited May 19, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 19, 2017 Author Share Posted May 19, 2017 (edited) 5/20/17 12PM Ring Dips - 5x5 Push Ups - 15x10 Edited May 20, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 20, 2017 Author Share Posted May 20, 2017 5/21/17 9AM 2.5 mile trail run interspersed with chins and push-ups (trail has periodic calisthenic stations) 1.5 mile cool down Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 30, 2017 Author Share Posted May 30, 2017 5/26/17 11AM Ring Chins - 75 reps 5/28/17 - 6 mile hike I've been taking it very easy as I threw my back out a week ago. Glutes tightened up and starts spasming so walking, standing, sitting were really painful for a bit. Adding in foam rolling and stretching daily. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 3, 2017 Author Share Posted June 3, 2017 (edited) 5/30/17 - 8 hr sleep 11AM Ring Chins - BWx5, 37.5x3x5 6/1/17 - 8 hr sleep 630AM 100 parallel bar dips - 10x10 6/2/17 - 9 hr sleep 6PM 50 pull ups - 10, 10, 10, 5, 5, 5, 5 100 push ups - 10x10 6/3/17 - 8 hr sleep 1115AM 100 parallel bar dips - 10x10 100 push ups - 10x10 Edited June 3, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 5, 2017 Author Share Posted June 5, 2017 6/4/17 - 8 hr sleep 6PM 100 push ups - 10x10 6/5/17 - 7 hr sleep 11AM 100 push ups - 5x20 50 L sit pull ups - 10, 10 10, 8, 6, 6 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 7, 2017 Author Share Posted June 7, 2017 6/6/17 - 8 hr sleep 7PM - Ring work Top Support Hold - 4x15 seconds Ring Dips (90-120 sec rest, rings turned out at top) - 6, 6, 6, 6, 3, 3 Middle splits stretching Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 7, 2017 Author Share Posted June 7, 2017 6/7/17 - 6.5 hr sleep 615AM Ring Chins - BWx5, 40x3x5 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 8, 2017 Author Share Posted June 8, 2017 6/8/17 - 7 hr sleep 145PM 300 KB Swings @24kg - 10 EMOM for 30 min 20 min myofascial release and stretching Quote Link to comment Share on other sites More sharing options...
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