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ConsiderPhlebas - Training Log

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ConsiderPhlebas

1/21/18 - 6.5 hr sleep

7AM - 100 push ups

1/22/18 - 6 hr sleep

8AM - 100 push ups

1/23/18 - 6 hr sleep

8AM - 100 push ups (10x10)

730PM - 1.5 hr submission grappling

1/24/18 - 7 hr sleep

730AM - 100 push ups (10x10)

1/25/18 - 7 hr sleep

730AM - 200 push ups (20x10)

630PM - 1 hr submission grappling

1/26/18 - 7.5 hr sleep

730AM - 200 push ups (20x10)

1/27/18 - 8 hr sleep

10AM - 100 push ups (10x10)

Edited by ConsiderPhlebas

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ConsiderPhlebas

1/29/18 - 6.5 hr sleep

730AM - 100 push ups (10x10)

1/30/18 - 6.5 hr sleep

730AM 

Weighted Pull Up - BWx2x5, 20x3x5

7PM - 2 hrs of submission grappling

1/31/18 - 6.5 hr sleep

730AM - 100 push ups (10x10)

2/1/18 - 6 hr sleep

630PM - 2.5 hrs of submission grappling

2/3/18 - 8 hr sleep

11AM 

Weighted Pull Up - BWx2x5, 20x3x5

Edited by ConsiderPhlebas

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ConsiderPhlebas

2/5/18 - 8 hr sleep

730AM - 200 push ups (sets of 10, stretch out hips/shoulders/legs between sets)

2/6/18 - 8 hr sleep

730AM - Weighted Pull Up: BWx2x5, 22.5x3x5

730PM - 1.5 hrs of submission grappling

2/8/18 - 8 hr sleep

730AM - 50 navy seal push ups (in sets of 5) - [pushup w one knee up, push up w other knee up, push up and stand up is one rep]

730PM - 1.5 hrs of submission grappling

2/9/18 - 8 hr sleep

1130AM - Weighted Pull Up: BWx2x5, 22.5x3x5

Edited by ConsiderPhlebas

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ConsiderPhlebas

2/12/18 - 8 hr sleep

730AM

- 100 push ups (3x20, 4x10)

- 100 banded squats (10x10)

- Stretching yoga poses for hips, hamstrings, shoulders in between push ups and squats

2/13/18 - 6.5 hr sleep

8AM - Weighted Pull Up: BWx2x5, 25x3x5

7PM - 1.5 hrs of submission grappling

2/14/18 - 7.5 hr sleep

730AM - 100 push ups (5x20)

2/15/18 - 7 hr sleep

6AM - 1 hr of submission grappling

2/17/18 - 7 hr sleep

- Ground launching parachutes all day 

- 6 miles of hiking

 

Wrist Update: Right hand can close the #1 10x on a good day. Left hand...the torn wrist tendon makes me keep this to the Trainer or 0.5. I can close the #1 on the left several times but I get a very sharp wrist pain afterwards and there is lots of "clicking". My left wrist tendon tear (articular disc - wrist meniscus) is in the very center of the disc. It is not repairable via surgery but if I stretch and rest it, the flare ups and pain dies down. I have modified my workout and daily life as such to avoid wrist pain. I am focusing on longevity. I grease the groove with #1 or left turn #1 in my right hand. Will continue to use only the trainer for high reps on my left. Yes, it's imbalanced but I would rather avoid making the tear worse. The tendon tear has made it impossible for me to do underhanded pull ups without pain. Neutral grip pull ups feel the best. I do pull ups exclusively neutral grip or on rings. I have completely stopped BJJ in a gi as the grips cause incredible pain after drilling/grappling throughout the week. From September thru December, I was moping about and being depressed as I could barely do push ups without pain. I have since added activity slowly but surely. I will continue with the mindset of consistency. I've ceased the crazy workouts unless it's wrestling. Thanks! I have not given up on the OAC. I have just been sidetracked by this injury for the past few months. Starting the weighted pull ups from scratch, though I can do a single with 90 lbs for sure.

 

Weighted pull up program is (neutral grip, warm up, 3x5, do this twice a week)

- add 2.5 lbs a week

- deload every 4th week

- restart the cycle at 2.5 lbs higher than week 1

- repeat

Edited by ConsiderPhlebas

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ConsiderPhlebas

2/19/18 - 8 hr sleep

2PM - 1.5 hrs of submission grappling

- Tweaked my neck wrestling

2/23/18 - 8 hr sleep

- 75 pull ups in sets of 5 

2/25/18 - 8 hr sleep

5PM

- 10 sets of 5 pull ups

- 10x10 push ups

2/27/18 - 7 hr sleep

630PM - Weighted Pull Up: BWx2x5, 25x3x5

3/1/18 - 7 hr sleep

8AM - Weighted Pull Up: BWx2x5, 25x3x6

3/2/18 - 6 hr sleep

8AM - 100 push ups (sets of 5-20) while stretching 

3/4/18 - 6.5 hr sleep

11AM - Weighted Pull Up: BWx2x5, 25x3x7

3PM - ground launching parachutes + hiking

Edited by ConsiderPhlebas

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Posted (edited)

3/6/18 - 8 hr sleep

7AM - 100 kettlebell swings (5x20), 200 push ups (sets of 10-20 reps)

3/7/18 - 8 hr sleep

7AM - 100 banded squats (sets of 10-20 reps), lots of myofascial release with the lacrosse ball and stretching shoulders/hips

3/9/18 - 8 hr sleep

8AM - Weighted Pull Up: BWx2x5, 30x3x5 (hold last set, last rep at the top for as long as possible)

3/11/18 - 8 hr sleep

830PM

Weighted Pull Up: BWx2x5, 35x3x5 (hold last set, last rep at the top for as long as possible)

One Arm Ring Row Progression - 3x5

Edited by ConsiderPhlebas

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ConsiderPhlebas
Posted (edited)

3/13/18 - 6 hr sleep

815AM - Weighted Pull Up: BWx2x5, 20x5, 37.5x3x5 (hold last set, last rep at the top for as long as possible)

3/16/18 - 7.5 hr sleep

245PM - Ring Chins: BWx5, 25x5, 40x3x5 (hold last set, last rep at the top for as long as possible)

3/19/18 - 7.5 hr sleep

515PM - Ring Chins: BWx5, 25x5, 42.5x3x5 (hold last set, last rep at the top for as long as possible)

3/21/18 - 7 hr sleep

8AM

Neutral Grip Pull Up - BWx5, 42.5x5,5,8 (as many reps on last set)

Assisted One Arm Chins (4 fingers assisting on assisting arm - finger method) - 3 sets of 2 on each arm

630PM

Push Ups as I surf the web - 10x10

3/23/18 - 7 hr sleep

7AM

Ring Chin - BWx5, 47.5x5,5,5 (hold last set, last rep at the top for as long as possible)

Assisted One Arm Chins (4 fingers assisting on assisting arm - finger method) - 3 sets of 2 on each arm

Back Squat - 45x2x5, 135x3x5 (Starting from the bottom, linear progression, this should get difficult around 280-305 lbs)

RTO support hold - 2x30 seconds

German hang - 3x20 seconds

3/24/18 - 7 hr sleep

200 push ups throughout the day

Edited by ConsiderPhlebas

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Posted (edited)

3/26/18 - 7 hr sleep

730AM

Ring Chin - BWx5, 25x5, 50x5,5,6 (hold last set, last rep at the top for as long as possible - 7 seconds)

Assisted One Arm Chins (4 fingers assisting on assisting arm - finger method) - 3 sets of 2 on each arm

German Hangs - 3x20 seconds

3/28/18 - 7 hr sleep

730AM

Neutral Grip Pull Up - BWx2x5, 30x5, 52.5x5,5,5 (hold last set, last rep at the top for as long as possible

- These were much harder due to using a weighted vest, I think I need to use the dipping belt per usual, the weighted vest pulls you backwards while the dipping belt weight pulls downward...feels a lot ncier

Arching Pull In - 4x5 reps (builds straight arm pulling strength)

Two Handed Hang - 3x30 seconds

3/30/18 - 7.5 hr sleep

- Assume 3 min rest between sets

Ring Chin - BWx2x5, 30x5, 55x4x5 (hold last set, last rep for as long as possible - 3 seconds)

Ring Dips (RTO at the top, hollow body position) - 6, 6, 5

Arching Pull In - 1x5 (I was completely tanked so I stopped after 1 set. My pulling muscles were really tired so felt like the reps were not quality)

One arm ring row - 2x5

- Stretch legs for 5 minutes, didn't work out legs as I need to help someone move tomorrow

Edited by ConsiderPhlebas

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manost12

Just found your log and am really astonished from that high volume pullup/pushup training. 

Any specific goal you're trying to archive? One arm chin up?

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ConsiderPhlebas
Posted (edited)
On 3/27/2018 at 9:44 AM, manost12 said:

Just found your log and am really astonished from that high volume pullup/pushup training. 

Any specific goal you're trying to archive? One arm chin up?

@manost12 Hey, I'm surprised people actually read this haha. I'm shooting for a one arm chin. I had a huge wrist tendon injury that set me back for close to half a year or so (horse threw me off). I'll feel good about doing more OAC specific exercises once I achieve 50% bodyweight attached x 5 reps. This will be about 87.5-90 lbs. I have a long way to go as you can see. 

 

As for current grip strength, I am very close to closing a GHP4 (RGC #90). I came within 1 mm two weeks ago. Will attempt again in a few more weeks.

Edited by ConsiderPhlebas

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manost12

You will be even more surprised when I tell you that I will follow this log now :)

Sorry about your injury, but thank God it's "just" your wrist and not any worse. From time to time I read horrible things about riding accidents. ( Don't want to make it small it's of course a bad and annoying injury)

I'm also training for oac but not as enthusiastic as you and trying the bodyweight only attempt. So I'm curious to follow this log and see the results you archive.

How were your pull-up stats before the accident?

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ConsiderPhlebas
4 hours ago, manost12 said:

You will be even more surprised when I tell you that I will follow this log now :)

Sorry about your injury, but thank God it's "just" your wrist and not any worse. From time to time I read horrible things about riding accidents. ( Don't want to make it small it's of course a bad and annoying injury)

I'm also training for oac but not as enthusiastic as you and trying the bodyweight only attempt. So I'm curious to follow this log and see the results you archive.

How were your pull-up stats before the accident?

@manost12  5'11 176-180 lbs depending on the day.  I was at 70x5, 90-95 for a single. Nothing impressive. Ten years ago, I was at 70%BW (120x1 at 170 bodyweight). At that strength, I was able to do a slow negative on my dominant arm and lock off at the top with either arm for 20 seconds. I am probably close to what I was at before the accident at this point. I don't use supinated grip anymore as it tends to aggravate my wrist (never got surgery). I decided to go the weighted pull up method until I hit a 66% bodyweight chin. I'll throw in some one arm work once I hit 60% but won't go full out. 

Which bodyweight method are you using? Hand on towel, finger assisted, archer chins, negatives? I'm curious to see your approach as well. What's your current progress to the OAC? It's pretty much been my dream since I was a kid haha. I think I need at least a year more before I build the base strength if I am being honest with myself.

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manost12

Nice to see how the body remembers it's previous state and gets pretty fast back to that point.

I remember that additional strain on the wirst while chins as well. For me it was a mobility issue due to a lot of powerlifting back there. 

So your doing weighted pullups for training and chins for testing?

I'm currently doing 2-finger assisted as well as negatives. Both at a 3x3 rep scheme followed by high rep chins. Warming up with 3x5 pullups. But can't do really high effort at the moment cause of a thumb injury. It getting better but I still uses claw grip to release the strain on my thumb.

You see I'm not putting as much effort as you into it as my main focus lays on grip strength which routine follows right after. But yeah will see how far it goes. I too had better results years ago as I was doing a lot of gymnastics, especially at rings.

Sadly I currently have not that much time for training anymore due to my kids so I have to stick with short sessions in the evening.

This discussion definitely fires my motivation for oac so maybe I putting some more time in it in future :)

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ConsiderPhlebas

@manost12

Yep, used to powerlift, too. Most hip and shoulder pain have miraculously disappeared now that I stopped going after weightlifting numbers. My wrist pain comes from a torn articular disc (wrist meniscus - hole in the middle of it).

I do weighted neutral grip pull ups or weighted ring chins for training and I tend to do weighted ring chins for testing. 

It'd be really interesting to see how this progression goes for you once you're doing say, one index finger or one ring/pinky finger assisted reps. I'm very curious as I may move to that and/or towel assisted method once I'm stronger. 

Yeah I tend to do super short sessions in the morning or miniature workouts throughout the day. Gotta get it in however I can haha. How many times a week are you doing your method? Sounds like...2-3x? I want to see how where both methods take us...say end of 2018.

 

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manost12

Maybe i will start a log too in future. Not sure how frequent i could post as i start a new job next week. 

I am currently doing this routine 3 times a week. Weekend off. As soon as my thumb is cured i will start up again with kettlebell so i will reduce bodyweight training to 2 times (KB + Grip, BW + Grip, OFF, KB + Grip, BW + Grip, WE OFF). But I think that will be definitly enough for OAC. I can imagine to reduce to 1 time oac (but still 2 time pullup) as further progressions but we will see. 

Yeah I heard that OAC will take time. But hopefully faster than a year. Not sure if I am that patient :unsure

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Posted (edited)

4/2/18 - 6.5 hr sleep

715AM

10 minutes of myofascial release with a lacrosse ball (was getting the knots in my scap area and under my shoulder blade) + shoulder shrugs when hanging from rings (scapular activations)

Ring Chin - BWx5, 30x5, 57.5x4x5 (held last set last rep for as long as possible at top - 3 seconds)

Ring Dips - 3x6

Two handed hang - 3x30 seconds

12PM

Deadlift - 135x5, 185x5, 225x5, 275x2x5

- deadlifts were done with double overhand, no hook grip....I have a weak ass grip jeez, last set was pretty hard to hold onto, better do them more!

Stretch out hip flexors and legs for 10 minutes

4/4/18 - 7 hr sleep

7AM

10 min myofascial release + 2x10 hanging scapular activations

Ring Chins - BWx5, 30x5, 60x5,5,5,4 (5th rep on the last set was up to the rings but my chin was only level so I didn't count it. I'll still probably move up to 62.5 next workout)

Ring Dips - 6, 6, 6, 5 (failed on the 6th rep)

German Hangs - 3x20 seconds

Barbell Curls - 15, 10, 10

4/6/18 - 8.5 hr sleep

645AM

10 min myofascial release + 2x10 hanging scapular activations

Ring Chins - BWx5, 32.5x3, 62.5x5,5,5,4 (I did not even attempt a 5th rep on the last set)

Ring Dips - 4x6

Toe Taps (no swinging, full compression, straight legs, toes pointed) - 10, 10, 5

Barbell Curls - 3x15

Back Squat - 135x5, 185x3x5

- I wonder when I will plateau for 3x5 for ring chins. Likely around 75 lbs or more. Should be interesting! 

Edited by ConsiderPhlebas

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Posted (edited)

4/9/18 - 7 hr sleep

630AM

10 min myofascial release + 2x10 hanging scapular activations

Ring Chins - BWx5, 35x3, 65x4x5

Ring Dips - 4x7

Toe Taps (no swinging, full compression, straight legs, toes pointed) - 10, 10, 7

Barbell Curls - 3x12

German Hang - 3x15 seconds

4/10/18 - 8 hr sleep

1230PM

5 minutes of bear crawl, crab walk, duck walk for warm up (forwards and backwards)

2 minutes of 20lb wall balls for warm up (40-45 reps I think? I lost count.)

Back Squat - 95x5, 135x5, 165z2x5, 185x2x5, 215x5, 155x6

- Legs are fried, went back instead of stretching since I had a work meeting

4/11/18 - 7 hr sleep

730AM

10 min myofascial release + 2x10 hanging scapular activations

Ring Chins - BWx5, 35x3, 67.5x5,5,5,4,3

Ring Dips - 3x8

Lever work (from inverted hang)

- 2 front levers, 2 back levers, 2 skin the cat (one leg tucked)

- 2 front levers, 2 back levers, 1 skin the cat (both legs tucked)

- 2 front levers, 2 back levers, 2 skin the cat (both legs tucked)

10 minutes of horse stance stretching 

4/14/18 - 4.5 hr sleep

10AM

Random sets of 50 total reps of pull ups and muscle ups (Very quick hotel workout)

Edited by ConsiderPhlebas

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Posted (edited)

4/16/18 - 9 hr sleep

715AM

10 min myofascial release + 2x10 hanging scapular activations

Ring Chins - BWx5, 35x3, 70x5,4,2 (Is this where I plateau? Last workout was WAAAAAY better, might need to do some periodization in a month)

Ring Dips - 4x8

Inverted hang to tucked front lever - 3x4

Inverted hang to tucked back lever - 2x4

- I have a shoulder impingement on my right front shoulder. I will be doing a lot of rehab for a week or so. No pull ups and dips for now.

4/19/18 - 8 hr sleep

I've been doing a lot of scapular retraction exercises to rehab the shoulder impingement as well as myofascial release with a lacrosse ball. Taking a break from anything that puts my hands overhead and pushing exercises for now. Lots of band pull aparts, external rotations, rows, hang from a bar, etc.

Deload period - I have been consistent with weighted pull ups from 2/3 - 4/16 (10 weeks before deload was needed due to shoulder impingement). I will deload 30 lbs from 70 lbs to 40 and restart 4x5 once impingement has been healed.

730AM

L-Sit hold - 30s, 30s, 20s

Ring Rows - 6x10

Band Pull Aparts - 3x20

4/20/18 - 7 hr sleep

7AM

Deadlift - 135x2x5, 185x5, 225x5, 275x3x5

Inverted hang to tucked front lever - 5 reps

Inverted hang to tucked back lever - 5 reps

Skin the cat  (legs straight, toes pointed) - 5, 5, 5, 4

Stretch horse stance and german hang for 7 minutes

Edited by ConsiderPhlebas

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Posted (edited)

4/23/18 - 6 hr sleep

730AM

Neutral grip chins - 5x10

L-sit - 3x30seconds

Ring Row - 5x10

4/24/18 - 8.5 hr sleep

8AM - 5 minutes of handstand practice

4/25/18 - 7 hr sleep

7AM

Ring Chins - BWx5, 45x4x5

Ring Dips w RTO and L-Sit - 5, 4, 3

Ring Rows - 4x10

Skin the Cat - 5, 4 (german hang for 3 seconds for each rep)

L-Sit Ring Chin - 3x5

4/26/18 - 8 hr sleep

7AM

Back Squat - 45x5, 135x5, 185x5, 205x5, 185x5

Pike Pull Through (On PVC parallettes, feet not touching ground, legs straight) - 3x5

4/27/18 - 7 hr sleep

7AM

Ring Chins - BWx5, 25x3, 47.5x5,5,9

Ring Dips w RTO at top and L-sit - 5, 4, 3

Ring Rows - 4x10

Inverted hang to tucked front lever - 2x5

Inverted hang to tucked back lever - 5, 4

4/29/18 - 8 hr sleep

- 3 miles hiking, ground launching parachutes

Edited by ConsiderPhlebas

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Posted (edited)

4/30/18 - 7.5 hr sleep

730AM

10 min myofascial release + 2x10 scapular activations

Ring Chins - BWx5, 25x3, 50x5,5,9 

Mixed grip chin - 5 each side

Ring Dips (RTO at top) - 5 L sit dips, 3 l sit + 2 norm, 2 l sit + 2 norm, 3 norm, 3 norm [20 total]

Superset

- Horse stance: 3x30 seconds

- Ring Row: 3x10

* Tweaked my neck in the afternoon. I've been trying to myofascial release it.

5/3/18 - 7 hr sleep

730AM

Neutral grip chins - 5x10

Ring Rows - 6x10

Edited by ConsiderPhlebas

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Posted (edited)

5/7/2018 - 7.5 hr sleep

745AM

Ring Chins - BWx5, 30x3, 53x3x5

Mixed grip Chins - 2 x (5 each side, switch hands after each rep)

L-Sit Dip (RTO at top) - 1x5 (had to run off to work)

5/9/2018 - 7.5 hr sleep

7AM

10 min myofascial release + 1x10 scapular activation + 1x10 arching pull in (w straight legs)

Ring Chins - BWx5, 30x3, 55x3x5

Mixed grip Chins - 3x4 (each side)

L-sit Ring Dip (RTO at top) - 5, 4, 3

Ring Dip (RTO at top) - 2x4

German Hang - 10s, 20s, 25s

5/10/2018 - 7.5 hr sleep

8AM

150 KB swings w 24kg in 10 minutes

5/11/2018 - 6.5 hr sleep

7AM

5 min myofascial release + 10 scapular activation + 10 arching pull in

Ring Chins - BWx5, 30x3, 57.5x3x5

Assisted OAC (strap) - 3x3 each side

Advanced tuck back lever from inverted hang - 2x3 (legs bent, straight back)

Tuck front lever from inverted hang - 2x5

Pike pull throughs - 3x7

10 min of stretching

*Update* - Hit a PR of closing my #1 for 11 times...was fairly inconsistent for awhile due to my wrist tendon tear. My left hand is remarkably weaker still. It can do less than half the reps as my right. Working through it! Hoping to close the #2 once I can close the #1 and #1.5 20 times in a row. :)

Edited by ConsiderPhlebas

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Posted (edited)

5/15/2018 - 7 hr sleep

630AM

2x10 scapular activation

Ring Chin - BWx5, 30x3, 60x3x5

Assisted OAC (strap) - 3x3 each side

L-Sit Ring Dip (RTO at top) - 3x5

Superset

     - Ring rows (legs bent) - 3x10

     - Ring push ups (RTO at top) - 3x10

Ring Rows (legs straight) - 2x10

- Mess around: one legless rope climp, one strict muscle up

5/16/2018 - 5 hr sleep

630AM

2x10 scapular activation + 3 skin the cats

Tuck Planche Hold - 3x12seconds

Advanced Pike Pull Through - 8, 6, 5

Advanced Tucked Front Lever Pulls (from inverted) - 3x4

Advanced Tucked Back Lever Pulls (from inverted) - 2, 2, 1

One arm hang (match the weak hand) - 3x12 seconds (do 1-2 scapular retractions during the hand)

Back Squat (ATG) - 45x5, 135x5, 165x5, 185x5, 205x5

5/18/2018 - 5 hr sleep

8AM

2x10 scapular activation + 1x360 lever pull

Ring Chin - BWx5, 32.5x3, 62.5x3x5

Assisted OAC (strap) - 2x3 each side

10 foot legless rope climb - 1 set

L-Sit Ring Dip (RTO at top) - 5, 5, 3, 2

One Arm Ring Row - 2x5

5/19/18 - 8 hr sleep

 2PM - 4 mile hike

Edited by ConsiderPhlebas

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Posted (edited)

5/22/18 - 7.5 hr sleep

5 skin the cat + 10 scapular retractions

Ring Chin - BWx5, 32.5x3, 65x3x5

Assisted OAC (strap) - 3x3 each side

L-Sit Ring Dip (RTO at top) - 5, 5, 4

Ring Dip (RTO at top) - 4, 4

One arm Ring Row - 3x5

Elevated One Arm Ring Row - 3x6

5/23/18 - 7.5 hr sleep

Improvised 15 minute workout at home due to work.

830AM

KB Swings w/24 kg (150 total)  - 100, 25, 25 

- Finished the first set of 100 swings unbroken in 2:33

- Finished the total 150 swings in 6:45

- PR for 100 swings for time, 150 swings for time, most KB swings done with 24kg in a row (Must've been the music and short time crunch)

DB Curls w 35 lb dumbbells - 3x8

I don't have time to stretch but will later tonight. Grip work is going well. I am working up to 3x12 with the #1 in my right hand. My left hand has a torn tendon so it can only do half as the right. I just double the reps on my right hand, for whatever I hit on the left. Weak hand always goes first. I do these gripper workouts at work at my desk every couple days. Bought a rope to hang in my backyard for extra bent arm strength work for the one arm chin. Straight arm strength and lever work tomorrow.

5/24/18 - 8 hr sleep

630AM

5 skin the cat + 10 scapular retraction

Advanced tuck front lever pull from inverted hang - 5, 5, 5, 5 (last set was not advanced)

Advanced Tuck back lever pull from inverted hang - 5x3 (wow these are hard)

One arm hang - 2x12 sec (3-4 scapular retractions done during the hang)

Two arm hang - 2x30 sec (scapular retractions done during the hang)

German hang - 2x30 sec

5/25/18 - 7 hr sleep

730AM

2x10 scapular retractions and warm up

Ring Chin - BWx5, 35x3, 67.5x5,4,3,3,3,2 (20 total)

- Lats are wrecked from straight arm day yesterday. I will never make straight arm day before bent arm strength day. I did not realize I would perform so poorly. Will re-attempt 67.5 for 3x5 next session. I have done this weight a month ago for 4x5 so not sure why it was so hard. If I fail again, will keep attempting for a few more sessions before a deload. 

Body is tanked and need to go to work.

Edited by ConsiderPhlebas

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Posted (edited)

5/29/18 - 7.5 hr sleep

7AM

2x10 scapular activations 

Ring Chin - BWx5, 35x3, 67.5x2x5, 42.5x2x5

- I will switch to light/heavy periodization for weighted ring chins. Linear progression is over. This counts as a heavy session, will do light on Thursday. 

See this article ( http://mattgray.net/fitness/2018/02/24/weighted-bodyweight.html ) 

L sit Ring Dips (RTO at top) - 3x5

Ring Dips - (RTO at top) - 4

Advanced tuck front lever pull from inverted hang - 4, 3, 3

Advanced tuck back lever pull from inverted hang - 3

Ring row - 3x10

5/30/18 - 7.5 hr sleep

8AM

Warm Up - 5 banded squats + 45x5 banded squats

Back Squat (below parallel) - 95x5, 135x5, 185x3x5

Front Squat (ATG) - 135x5, 155x5, 175x5

Overhead Squat (ATG) - 45x5, 95x2x5

Reverse Hypers (unweighted) - 3x20

5/31/18 - 7.5 hr sleep

Warm up - 2x10 scapular activations + back lever attempts

Ring Chins - BWx5, 15x3, 25x12, BWx12,6,5

L-Sit Ring Dips (RTO at top) - 5, 5, 4

Ring Dips (RTO at top) - 3, 4

One Arm Ring Rows - 3x5

Ring Rows - 3x10

Ring push ups (RTO at top) - 3x10

Leg Lifts - 1x12

6/1/2018 - 7.5 hr sleep

730AM

- Recovery workout, didn't make it to the gym so did something at home

15 minutes of stretching

Pike Pull Through - 3x10

Banded Squats & Push Ups superset (10 sets of 10, alternate exercises)

 

Edited by ConsiderPhlebas

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ConsiderPhlebas
Posted (edited)

6/4/18 - 7.5 hr sleep

730AM 

- I woke up too late to make it to the gym before work. Impromptu strength workout at home. First time doing the assistance method with a finger instead of a strap/towel. I'll probably do 7x3 next workout or do 10x2 with ring and pinkey finger. 

- Strap method feels superior to the finger assistance method though to be honest. I'll probably do both just to not miss out on gains haha.

Assisted OAC (finger method, middle and ring finger) - 10x2 (each side)

6/5/18 - 7.5 hr sleep

745AM 

Front Squats - BWx5, 45x5, 95x5, 135x5, 165x5, 185x2x5

Dead Lifts - 135x3x15

Reverse Hypers - BWx3x20

- Stretch out hips, hamstrings, quads for 5 minutes

6/6/18 - 7.5 hr sleep

730AM

2x10 scapular activations

Ring Chins - BWx5, 35x3, 70x5, 50x6, 35x7, 15x7, BWx7

One Arm DB Row - 75x10,6,5

Alternating DB Curls - 25x12,12,8

Push Ups - 30, 25, 15

6/8/18 - 6 hr sleep

745AM

Neutral grip Pull Ups (45 total) - 12, 12, 12, 9

Edited by ConsiderPhlebas

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