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ConsiderPhlebas

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

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3/8/17 - 8.5 hr sleep TGU @16kg - 3x2 (each side) 100 KB Swings @36kg in 8 minutes Muscle Ups - 8, 5, 4, 3 (1.5 rest) 15 min stretching 10 min jog cool down Workout was s

@Shatterer Thanks for the encouragement! I really appreciate it. I am definitely nowhere near the one arm progressions. I think I'll need to pull 50% bodyweight (~90 lbs) for 5. Still slowly working u

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ConsiderPhlebas

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.

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ConsiderPhlebas

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

 

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ConsiderPhlebas

4/6/17 - 5 hr sleep

6AM - 100 push ups in 10 minutes

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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.

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ConsiderPhlebas

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

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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

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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

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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

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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

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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

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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)

 

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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

 

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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

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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

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  • 2 weeks later...
ConsiderPhlebas

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

 

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ConsiderPhlebas

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 by ConsiderPhlebas
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ConsiderPhlebas

5/20/17

12PM

Ring Dips - 5x5

Push Ups - 15x10

Edited by ConsiderPhlebas
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ConsiderPhlebas

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

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  • 2 weeks later...
ConsiderPhlebas

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.

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ConsiderPhlebas

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 by ConsiderPhlebas
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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

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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

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6/7/17 - 6.5 hr sleep

615AM

Ring Chins - BWx5, 40x3x5

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6/8/17 - 7 hr sleep

145PM

300 KB Swings @24kg - 10 EMOM for 30 min

20 min myofascial release and stretching

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