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ConsiderPhlebas

12/10/18 - 6.5 hr sleep

615AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 2x7 reps (4,0,1,1) (first 3 reps of each set was L-sit to planche then went back to PPTs)
Rest 2 minutes
A2 Arching Pull In + Leg Lift 2x7 reps (4,0,1,1)
B1 Frog Planche Press 2x7,4 reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 2x12 reps each hand (1,0,1,0)
C1 Cuban Press 2x12 reps (3,0,1,0)
Rest 60s
C2 Bilateral Trap-3 Raise 2x12 reps (3,0,1,0)

-- 5 minute foam rolling -- 20 minutes fast walking -- 4 min cold shower --

- I tweaked my neck during frog planche presses...annoying. I'll be foam rolling everyday to fix it.

12/12/18 - 7 hr sleep

630AM

--------------LEGS--------------

A1 Back Squat 2x8 reps (4,0,1,0) (175 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 2x8 each leg (4,0,1,0) (20lb dumbbells, back foot elevated 4 inches)
Rest 60s
B2 NLC 2x10 reps (3,0,1,0)
D1 Seated Calf Raise 1x20 reps (2,0,1,1)
D2 Shin Raise 1x20 reps (1,0,1,1)

-- 15 min mobility -- 3 min cold shower --

12/13/18 - 7 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 2x8,7 reps (4,0,1,0) 
Rest 2 minutes
A2 Mixed Grip Chin Up 2x8 total reps (4,0,1,0)
B1 Leaned Forward Pushup 2x8 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 2x10 (3,0,1,0)
C1 Incline Triceps Extension 2x12 reps (2,0,1,0)
Rest 30s
C2 Reverse Incline Curl 2x12 (2,0,1,0)

-- 10 min mobility + stretching -- 3 min cold shower --

12/14/18 - 7 hr sleep

630AM

- 20 minutes LISS

- 10 minutes tumbling, butterfly clicks, tours, etc.

- 10 minutes mobility

- 3 min cold shower -

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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

12/17/18 - 5.5 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 Pike Pull Through 3x8,7,7 reps (4,0,1,1) (first 3-4 reps of each set was L-sit to tuck planche then went back to PPTs)
Rest 2 minutes
A2 Arching Pull In + Leg Lift 3x7 reps (4,0,1,1)
B1 Half Press 3x7,6,6 reps (3,0,1,1) 
Rest 60s
B2 One Arm Pull In 2x10 reps each hand (1,0,1,0)
C1 Cuban Press 3x10 reps (3,0,1,0)
Rest 60s
C2 Bilateral Trap-3 Raise 3x12 reps (3,0,1,0)

-- 5 minute foam rolling -- 5 min stretching -- 4 min cold shower --

12/18/18 -  hr sleep

630AM

-------------LEGS--------------

A1 Back Squat 1x9 reps (4,0,1,0) (185 lbs)
B1 Rear Foot Elevated Dumbbell Split Squat 1x8 each leg (4,0,1,0) (30lb dumbbells, back foot elevated 4 inches)
B2 NLC 1x10 reps (3,0,1,0)

C1 Triple Jumper Step-Up 1x10 each leg (3,0,1,0)

-- 15 min mobility -- 8 min hot sauna -- 3 min cold shower --

- I did a half workout because several muscles felt very tight and about to pull/tweak. Filmed movements needed for my next program with my trainer.

12/20/18 - 5.5 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 Headstand Pushup Variation 3x9,7,7 reps (4,0,1,0) 
Rest 2 minutes
A2 Mixed Grip Chin Up 3x8,7,7 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8,6,5 reps (3,0,1,0)
Rest 60s
B2 Fat Grip Semi-Supinated Ring Row 3x10 (3,0,1,0)
C1 Incline Triceps Extension 2x12 reps (2,0,1,0)
Rest 30s
C2 Reverse Incline Curl 2x10 (2,0,1,0)

-- 5 min cooldown -- 5 min stretching -- 8 min hot sauna -- 3 min ice cold shower --

12/22/18 - 8 hr sleep

2PM

--------------STRAIGHT ARM STRENGTH--------------

L-Sit to Tuck Planche - 9(4,5), 7 (2,5), 7(2,5)

API - 3X7

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ConsiderPhlebas

12/26/18 - 7 hr sleep

630AM

--------------BENT ARM STRENGTH--------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x5,5,3,4 [(3,2) (3,2) (3) (1,4)]  (5,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x6 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8 (3,0,1,1)
C1 Incline Triceps Extension 2x8 (3,0,1,0)
Rest 60s
C2 Semi Supinated Scott Curl 2x10 (3,0,1,0)

12/27/18 - 7 hr sleep

630AM

-------------LEGS--------------

A1 Back Squat 4x4 (5,0,1,0) (185 lbs) 
Rest 4 minutes
B1 Walking Lunge 3x8,8,6 each leg (4,0,1,0) (25 lb dumbbells)
Rest 60s
B2 NLC 3x8,8,6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x8 (3,0,1,1)
D1 Unilateral Calf Raise 2x10 each leg (2,0,1,1)
Rest 30s

12/28/18 - 7 hr sleep

630AM

--------------STRAIGHT ARM STRENGTH--------------

A1 L-Sit To Planche 4x3-5 (5,0,1,0)
Rest 2 minutes
A2 Front Lever Pull 4x3-5 (5,0,1,0)
B1 Wall Planche Press Eccentric 3x1-3 (10,0,0,0)
Rest 60s
B2 One Arm Pull In 3x6-8 (1,0,1,1)
C1 Dumbbell Cuban Rotation 2x10-12 (3,0,1,0)
Rest 30s
C2 Powell Raise 2x10-12 (3,0,1,0)
Cooldown

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ConsiderPhlebas

1/2/19 - 7 hr sleep

615 AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x3 (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x6 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8,8,6  (3,0,1,1)
B1 L-Sit To Planche 2x8 (2,0,1,0) (first 2-4 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Front Lever Pull 2x6 (2,0,1,0) (all concentrics were tuck, eccentrics were sometimes not, pauses between reps)

-- 3 min stretching -- 6 min hot sauna -- 2 min ice cold shower --

1/3/19 - 6.75 hr sleep

630AM

-------------- LOWER A --------------

A1 Back Squat 4x5 (5,0,1,0) (185 lbs)
Rest 4 minutes
B1 Walking Lunge 3x6 each leg (4,0,1,0) (30 lb dumbbells)
Rest 60s
B2 NLC 3x6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x10 (3,0,1,1)

-- 10 minute stretching -- 2 min ice cold shower --

1/4/19 - 7 hr sleep

630AM

-- 30 minute LISS cardio -- 20 minute stretching -- 

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ConsiderPhlebas

1/7/2019 - 7.5 hr sleep

615AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup 2x5 (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 2x6 (3,1,1,0)
Rest 60s
B2 Arc Row 2x8,6  (3,0,1,1)
B1 L-Sit To Planche 1x8 (2,0,1,0) (first 5 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Tuck Front Lever Pull 1x7 (2,0,1,0)

-- 20 min mobility -- 3 min cold shower -- 

1/8/2019 - 6.5 hr sleep

630AM

-------------- LOWER A --------------

A1 Back Squat 4x3 (5,0,1,0) (195 lbs)
Rest 4 minutes
B1 Walking Lunge 3x8,6,6 each leg (4,0,1,0) (30 lb dumbbells)
Rest 60s
B2 NLC 3x8,6,6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x10 (3,0,1,1)

-- 20 min mobility -- 3 min cold shower -- 

1/9/2019 - 6.5 hr sleep

615AM

-- 20 min handstand practice -- 40 min mobility -- 10 min sauna -- 2 min ice cold shower --

1/10/2019 - 7 hr sleep

615AM

-------------- UPPER B --------------

A1 Handstand Pushup Variation 4x3-5 (4,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3-5 each side (5,0,1,0)
B1 Tuck Planche Pushup OR Leaned Forward Pushup 3x(1,5) (2,4) (2,4) (3,0,1,0)
Rest 60s
B2 Arc Row 3x8,6,6 (3,0,1,1)
C1 One Arm Pull In 2x8 (1,0,1,1)
Rest 60s
D1 Dumbbell Cuban Rotation 2x10 (3,0,1,0)
Rest 30s
D2 Powell Raise 2x10 (3,0,1,0)

-- 10 min mobility -- 7 min hot sauna -- 2 min ice cold shower --

1/11/2019 - 7 hr sleep

615AM

-------------- LOWER B --------------

A1 Front Squat 2x6,6 (4,0,1,0) (135,155lbs)
Rest 4 minutes
B1 Top 1⁄4 Rack Pull 2x7,6 (2,2,1,0) (225lbs)
Rest 3 minutes
C1 Hanging Leg Raise 2x8 (3,0,1,0)
Rest 30s
C2 Unilateral Calf Raise 2x12 each leg (2,0,1,1)
Rest 30s

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ConsiderPhlebas

1/14/2019 - 6.5 hr sleep

615 AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x5 (3,2) (3,2) (2,3) (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x6 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8,8,6  (3,0,1,1)
B1 L-Sit To Planche 2x6, (3,4) (2,0,1,0) (first 2-4 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Front Lever Pull 2x6 (2,0,1,0) (all concentrics were tuck, eccentrics were sometimes not, pauses between reps)

-- 2 min ice cold shower --

1/15/2019 -  6.5 hr sleep

630AM

-------------- LOWER A --------------

A1 Back Squat 4x4 (5,0,1,0) (195 lbs)
Rest 4 minutes
B1 Walking Lunge 3x6 each leg (4,0,1,0) (30 lb dumbbells)
Rest 60s
B2 NLC 3x6 (4,0,1,0)
C1 Assisted Single Leg Squat 3x6 (3,1,1,0)
Rest 45s
C2 Horizontal Back Extension 3x10 (3,0,1,1)

-- 15 minutes mobility -- 2 min cold shower -- 

1/16/2019 -  6.5 hr sleep

615AM

-- 20 minute LISS uphill walking -- 10 minute wrist rehab -- 5 minute butterfly kick practice -- 15 minute hot sauna -- 2 minute cold shower --

1/17/19 - 6 hr sleep

615AM

-------------- UPPER B --------------

A1 Handstand Pushup Variation 2x5 (4,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 2x3 each side (5,0,1,0)
B1 Leaned Forward Pushup 2x6 (3,0,1,0)
Rest 60s
B2 Arc Row 2x8 reps (3,0,1,1)
C1 Dumbbell Cuban Rotation 1x12 (3,0,1,0)
Rest 30s
C2 Powell Raise 1x10 (3,0,1,0)

-- 5 min mobility --  10 min hot sauna -- 2 min ice cold shower --

1/18/2019 - 6 hr sleep

615AM

-------------- LOWER B --------------

A1 Front Squat 3x6 (4,0,1,0) (145 lbs)
Rest 4 minutes
B1 Top 1⁄4 Rack Pull 3x7 (2,2,1,0) (225 lbs)
Rest 3 minutes
C1 Hanging Leg Raise 2x8 (3,0,1,0)
Rest 30s
C2 Unilateral Calf Raise 2x12 each leg (2,0,1,1)
Rest 30s

1/19/2019 - 8 hr sleep

11AM 

5 mile hike

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ConsiderPhlebas

1/22/2019 - 8 hr sleep

615 AM

-------------- UPPER A --------------

A1 Tuck Planche Pushup OR Leaned Forward Pushup 4x5 (1,3neg,1) (4 neg, 1) (3 neg, 2) (1 neg, 4) (5,0,1,0) (these were all 5-7 second eccentric reps)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0)
B1 Handstand Pushup Variation 3x7,5,4 (3,1,1,0)
Rest 60s
B2 Arc Row 3x8,7,7  (3,0,1,1)
B1 L-Sit To Planche 2x6, 8 (4,4) (2,0,1,0) (first 2-4 reps were to tuck, rest of the set were PPTs)
Rest 2 minutes
B2 Front Lever Pull 2x6,5 (2,0,1,0) (all concentrics were tuck, eccentrics were sometimes not, pauses between reps)

-- 8 min hot sauna --

1/23/2019 -  7 hr sleep

615AM

-------------- LOWER A & B COMBINED --------------

A1 Back Squat 2x5 (5,0,1,0) (195 lbs)
Rest 4 minutes
B1 Front Squat 1x6 (4,0,1,0) (155 lbs)
Rest 3 min
C1 Walking Lunge 1x6 each leg (4,0,1,0) (35 lb dumbbells)
Rest 60s
C2 NLC 1x8 (4,0,1,0)

-- 10 min mobility -- 10 min hot sauna -- 1 min ice cold shower --

1/24/2019 - 7 hr sleep

615AM

-- 45 min mobility -- 20 min hot sauna -- 2 min cold shower --

1/25/19 - 6.5 hr sleep

615AM

-------------- UPPER B --------------

A1 Handstand Pushup Variation 4x5 (4,0,1,0)
Rest 2 minutes
A2 One Arm Assisted Chin 4x3 each side (5,0,1,0) (4 fist lengths)
B1 Leaned Forward Pushup 3x6 (3,0,1,0)
Rest 60s
B2 Arc Row 3x6 reps (3,0,1,1)
C1 Dumbbell Cuban Rotation 2x10 (3,0,1,0)
Rest 30s
C2 Powell Raise 2x10 (3,0,1,0)

Edited by ConsiderPhlebas
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ConsiderPhlebas

1/28/19 - 7 hr sleep
615AM

-------------- UPPER A --------------
A1 Handstand Pushup Variation 4x8,6,6,6 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x8 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 (4,0,1,0)
Rest 90s
B2 Fat Grip Ring Row 3x10 (4,0,1,0)
C1 Elbow In Front External Rotation 2x12 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

-- 10 min mobility -- 2 min cold shower --


1/29/19 - 6.5 hr sleep
615AM

-------------- LOWER A --------------

A1 Back Squat 4x7 (4,0,1,0) (175 lbs)
Rest 4 minutes
B1 Barbell Split Squat 3x8 (3,0,1,0) (60 lbs)
Rest 60s
B2 Natural Leg Curl 3x8 (3,0,1,0)
C1 Sissy Squat 3x10 (3,0,1,0)
Rest 30s
C2 RDL 3x10 (3,0,1,0) (90 lbs)

-- 10 min hot sauna -- 2 min cold shower -- 


1/30/19 - hr sleep
615AM

-- 20 min LISS -- 20 min mobility -- 20 min hot sauna --


1/31/19 - hr sleep
615AM

-------------- UPPER B --------------

A1 Planche Pushup 2x7,6 (4,0,1,0) (4,1neg,1lfpu) (3,2neg,1lfpu)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x8 total reps (4,0,1,0)
B1 Handstand Pushup Variation 2x8 (4,0,1,0) (pike press)
Rest 90s
B2 Fat Grip Ring Row 2x10 (4,0,1,0)
C1 Elbow In Front External Rotation 1x12-15 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 1x12 (3,0,1,0)

-- 10 min mobility --15 min hot sauna -- 2 min cold shower --

2/1/19 - hr sleep
615 AM
-------------- LOWER B --------------
A1 Front Squat 4x8 (4,0,1,0) (135 lbs)
Rest 4 minutes
B1 Above Knee Rack Pull 3x7 (2,2,1,0) (275lbs)
Rest 3 minutes
C1 Hanging Leg Raise 2x8 (3,0,1,0)
Rest 30s
C2 Seated Calve Raise 2x12 (2,0,1,1) (45 lbs)

-- 10 min hot sauna --

Edited by ConsiderPhlebas
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ConsiderPhlebas

2/4/19 - 7 hr sleep

615AM

-------------- UPPER A --------------
A1 Handstand Pushup Variation 4x6 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x8 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8 (4,0,1,0)
Rest 90s
B2 Fat Grip Ring Row 3x10 (4,0,1,0)
C1 Elbow In Front External Rotation 2x13 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x15 (3,0,1,0)

-- 5 min mobility -- 10 min hot sauna --

2/5/19 - 6.5 hr sleep
615AM

-------------- LOWER A --------------

A1 Back Squat 2x7 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Barbell Split Squat 2x8 (3,0,1,0) (60 lbs)
Rest 60s
B2 Natural Leg Curl 2x8 (3,0,1,0)
C1 Sissy Squat 2x10 (3,0,1,0)
Rest 30s
C2 RDL 2x10 (3,0,1,0) (90 lbs)

-- 10 min hot sauna -- 

2/6/19 - hr sleep
615AM

-- 20 min handstand practice -- 20 min mobility -- 20 min hot sauna --


2/7/19 - hr sleep
615AM

-------------- UPPER B --------------

A1 Planche Pushup 1x6 reps (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 1x6 total reps (4,0,1,0)

- Tweaked the living hell out of my neck

-- 20 min cardio -- 20 min myofascial release -- 20 min sauna -- 

2/8/19 - 7 hr sleep
615 AM

-- 20 min cardio -- 20 min myofascial release -- 20 min sauna -- 

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2/11/19 - 6 hr sleep

615AM

-- 20 min LISS -- 25 min myofascial release + mobility -- 15 min hot sauna --

2/12/19 - 7 hr sleep

615AM

-------------- LOWER A --------------

A1 Back Squat 4x6 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Barbell Split Squat 2x8 (3,0,1,0) (50 lbs)
Rest 60s
B2 Natural Leg Curl 2x8 (3,0,1,0)

-- 20 min mobility and myofascial release -- 12 min hot sauna --

2/13/19 - 7 hr sleep

615AM

-- 10 min LISS - 30 min mobility and myofascial release -- 15 min hot sauna --

2/14/19 - 6 hr sleep

615 AM
-------------- LOWER B --------------
A1 Front Squat 4x6(4,0,1,0) (145 lbs)
Rest 4 minutes
B1 Above Knee Rack Pull 3x6 (2,2,1,0) (295lbs)
Rest 3 minutes
C1 Hanging Leg Raise 2x8 (3,0,1,0)
Rest 30s
C2 Seated Calve Raise 2x15 (2,0,1,1) (45 lbs)

-- 10 min hot sauna --

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2/18/19 - 7 hr sleep

615AM

-------------- UPPER A --------------
A1 Handstand Pushup Variation 2x7,6 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x8,6 total reps (4,0,1,0)
B1 Leaned Forward Pushup 2x8 (4,0,1,0) (rest pause, elevated)
Rest 90s
B2 Fat Grip Ring Row 2x8 (4,0,1,0)
C1 Elbow In Front External Rotation 2x12 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12(3,0,1,0)

-- 10 min mobility -- 15 min hot sauna --

2/19/19 - 6.5 hr sleep
615AM

-------------- LOWER A --------------

A1 Back Squat 4x7 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Barbell Split Squat 3x8 (3,0,1,0) (50 lbs first 2 sets, no weight last set)
Rest 60s
B2 Natural Leg Curl 3x8 (3,0,1,0)
C1 Sissy Squat 1x10 (3,0,1,0)
Rest 30s
C2 RDL 1x10 (3,0,1,0) (135 lbs)

-- 10 min mobility -- 10 min hot sauna --

2/20/19 - 7 hr sleep

615 AM

-- 10 min LISS -- 30 min mobility -- 15 min hot sauna --

2/21/19 - 7 hr sleep

615AM

-------------- UPPER B --------------

A1 Planche Pushup 4x7,6,6,6 (4,0,1,0) (2TPPU,5LFPU) (1TPPU,5LFPU) (1TPPU,5LFPU) (1TPPU,5LFPU)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x8,6,6,6 total reps (4,0,1,0)
B1 Handstand Pushup Variation 3x8 (4,0,1,0) (pike press)
Rest 90s
B2 Fat Grip Ring Row 3x10 (4,0,1,0)
C1 Elbow In Front External Rotation 2x15,12 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x15,12 (3,0,1,0)

-- 15 min hot sauna --

2/22/19 - 7 hr sleep

615 AM
-------------- LOWER B --------------
A1 Front Squat 2x6 (4,0,1,0) (155 lbs)
Rest 4 minutes
B1 Above Knee Rack Pull 2x6 (2,2,1,0) (225lbs - right above knee, lowered bars)
Rest 3 minutes
C1 Hanging Leg Raise 1x10 (3,0,1,0)
Rest 30s
C2 Seated Calve Raise 1x15 (2,0,1,1) (55 lbs)

-- 20 min mobility -- 15 min hot sauna --

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ConsiderPhlebas

2/25/19 - 7 hr sleep

615AM

-------------- UPPER A --------------
A1 Handstand Pushup Variation 4x6 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x6 total reps (4,0,1,0)
B1 Leaned Forward Pushup 3x8,8,7 (4,0,1,0) (rest pause, elevated)
Rest 90s
B2 Fat Grip Ring Row 3x10 (4,0,1,0)
C1 Elbow In Front External Rotation 2x15 (3,0,1,0)
Rest 60s
C2 Unilateral Trap-3 Raise 2x12 (3,0,1,0)

-- 10 min mobility -- 15 min hot sauna --

2/26/19 - 6.5 hr sleep
615AM

-------------- LOWER A --------------

A1 Back Squat 4x6 (4,0,1,0) (195 lbs)
Rest 4 minutes
B1 Barbell Split Squat 2x8 (3,0,1,0) (50 lbs)
Rest 60s
B2 Natural Leg Curl 2x8 (3,0,1,0)

-- 10 min mobility -- 15 min hot sauna --

2/27/19 - 6.5 hr sleep
615AM

Tested my one arm hang grip strength. 29 seconds on left arm, 45 seconds on right arm.

-- 25 min mobility -- 12 min hot sauna --

2/28/19 -  7.5 hr sleep
615AM

-------------- UPPER B --------------

A1 Planche Pushup 2x6,7 (2TPPU, 4LFPU) (1TPPU, 6LFPU) (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x6 total reps (4,0,1,0) (first set for first two reps on the right arm were 2.5 and 2 second negatives)
B1 Handstand Pushup Variation 2x10 (4,0,1,0) (pike press) (last set, last 2 reps were negatives)
Rest 90s
B2 Fat Grip Ring Row 2x10 (4,0,1,0)
C1 Elbow In Front External Rotation 2x15 (3,0,1,0) (7.5lbs)
Rest 60s
C2 Unilateral Trap-3 Raise 1x15 (3,0,1,0) (7.5 lbs)

-- 12 min hot sauna --

3/1/19 - 7.5 hr sleep

615 AM
-------------- LOWER B --------------
A1 Front Squat 1x6 (4,0,1,0) (175 lbs)
Rest 4 minutes
B1 Above Knee Rack Pull 1x6 (2,2,1,0) (275 lbs)
Rest 3 minutes

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3/4/19 - 8 hr sleep

620AM

------------UPPER A------------
A1 Handstand Pushup 5x4,3,4,2,2 (4,0,1,0) (30 inch box)
Rest 2 minutes
A2 Assisted OAC 5x4,3,3,2,2 (4,0,1,0) (4 fist lengths down strap)
B1 Planche Pushup Leaned Forward Pushup 3x4 (3,2,1,0)
Rest 60s
B2 Arc Row 3x4,4,6 (3,0,1,0)
C1 Elbow To Side External Rotation 3x6 (3,0,1,0) (12.5 lbs)
Rest 30s
C2 Weighted Dislocated 3x6,6,8

3/5/19 - 7.5 hr sleep

615AM

------------LOWER A------------
A1 Back Squat 4x4 (4,0,1,0) 195lbs (WHOOPS, I was supposed to do 5 sets not 4....shoot! I'll probably re-do this with the same weight although 4x4 felt pretty easy. Maybe 205 for 5x3 next time?)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x8,7,6 each side (3,0,1,0) (25 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x8,7,6 (3,0,1,0)
C1 Front Split Hold 3x30s 
Rest 30s
C2 Middle Split 3x30s

-- 10 min hot sauna --

3/6/19 - 7.5 hr sleep

615AM

-- 25 min mobility -- 15 min hot sauna --

3/7/19 - 6.5 hr sleep

615 AM

------------UPPER B------------
A1 Tuck Planche Pushup 3x3,2,2 (4,0,1,0)
Rest 2 minutes
A2 Assisted OAC 2x4,3 (4,0,1,0) (4 fist lengths assisting arm)
B1 Handstand Pushup Variation 3x4 (3,2,1,0) (24 inch box)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C2 One Arm Pull In 2x8 reps each hand (1,0,1,0) (+15 lb dumbbell)
D1 Overhead Triceps Extension 1x8 (2,0,1,0) (30 lb dumbbells)
Rest 60s
D2 Reverse Incline Curl 1x6 (2,1,1,0) (30 lb dumbbells)
E2 Ring Row 1x25 (3,0,1,0)

-- 10 min hot sauna --

3/8/19 - 7 hr sleep

615 AM

------------LOWER B------------
A1 Front Squat 5x4 (4,0,1,0) (175 lbs)
Rest 4 minutes
B1 Hanging Leg Raise 3x8,6,6 (3,0,1,0)
Rest 60s
B2 RDL 3x6 (3,1,1,0) (185 lbs)
C1 Seated Calf Raise 2x15 (2,0,1,0) (30 lb dumbbells)
Rest 30s
C2 Weighted Butterfly Stretch 2x8 (3,0,1,0) (30 lb dumbbells)

-- 10 min hot sauna --

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3/11/19 -  6.5 hr sleep

615AM

------------UPPER A------------
A1 Handstand Pushup 5x4,3,4,3,3 (4,0,1,0) (24 inch box)
Rest 2 minutes
A2 Assisted OAC 5x4 each side (4,0,1,0) (4 fist lengths down strap)
B1 Planche Pushup Leaned Forward Pushup 3x5,4,4 (3,2,1,0)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C1 Elbow To Side External Rotation 3x8,6,6 (3,0,1,0) (12.5 lbs)
Rest 30s
C2 Weighted Dislocated 3x8

-- 5 min hot sauna --

3/12/19 - 7 hr sleep

615AM

------------LOWER A------------
A1 Back Squat 3x4 (4,0,1,0) (205lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 2x8 each side (3,0,1,0) (25 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 2x8 (3,0,1,0)
C1 Front Split Hold 2x30s 
Rest 30s
C2 Middle Split 2x30s

-- 15 min hot sauna --

3/13/19 - 7 hr sleep

615AM

-- 20 min LISS -- 20 min mobility -- 20 min hot sauna --

3/14/19 - 6.5 hr sleep

630 AM

------------UPPER B------------
A1 Tuck Planche Pushup 5x2 (4,0,1,0) (did an extra negative 3rd rep on each set)
Rest 2 minutes
A2 Assisted OAC 5x2 (4,0,1,0) (5 fist lengths)
B1 Handstand Pushup Variation 3x4 (3,2,1,0) (24 inch box)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C1 Overhead Triceps Extension 1x8 (2,0,1,0) (35 lb dumbbells)
Rest 60s
C2 Reverse Incline Curl 1x7 (2,1,1,0) (30 lb dumbbells)

3/15/19 -  6.5 hr sleep

615 AM

------------LOWER B------------
A1 Front Squat 5x2 (4,1,1,0) (185 lbs)
Rest 4 minutes
B1 Hanging Leg Raise 3x8,7,6 (3,0,1,0)
Rest 60s
B2 RDL 3x8,7,6 (3,1,1,0) (185 lbs)
C1 Seated Calf Raise 2x15 (2,0,1,0) (35 lb dumbbells)
Rest 30s
C2 Weighted Butterfly Stretch 2x10 (3,0,1,0) (35 lb dumbbells)

-- 5 min mobility -- 15 min hot sauna --

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3/17/19 -  8 hr sleep

2PM

------------UPPER A------------
A1 Handstand Pushup 3x4 (4,0,1,0) (24 inch box)
Rest 2 minutes
A2 Assisted OAC 3x3,2,2 each side (4,0,1,0) (5 fist lengths down strap)
B1 Planche Pushup Leaned Forward Pushup 2x4,6 (3,2,1,0)
Rest 60s
B2 Arc Row 2x6 (3,0,1,0)
C1 Elbow To Side External Rotation 1x8 (3,0,1,0) ( 10 lbs)
Rest 30s
C2 Weighted Dislocated 1x8

3/18/19 - 7 hr sleep

545AM

-- 50 min walk --

3/19/19 - 7 hr sleep

615AM

------------LOWER A------------
A1 Back Squat 5x4 (4,0,1,0) (205lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each side (3,0,1,0) (25 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x8 (3,0,1,0)
C1 Front Split Hold 2x30s
Rest 30s
C2 Middle Split 2x30s 

3/20/19 -  hr sleep

615AM

-- 30 min hot sauna -- 

3/21/19 - 6.5 hr sleep

615AM

------------UPPER B------------
A1 Tuck Planche Pushup 5x3 (4,0,1,0) (after first 2 sets, everything was rest pause. concentric form was terrible throughout)
Rest 2 minutes
A2 Assisted OAC 4x3 (4,0,1,0) (5 fist lengths)
B1 Handstand Pushup Variation 3x6,4,4 (3,2,1,0) (24 inch box)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C1 Overhead Triceps Extension 1x8 (2,0,1,0) (30 lb dumbbells)
Rest 60s
C2 Reverse Incline Curl 1x6 (2,1,1,0) (30 lb dumbbells)

-- 10 min hot sauna --

3/22/19 - 6.5 hr sleep

615AM

------------LOWER B------------
A1 Front Squat 3x4 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Hanging Leg Raise 2x8,6 (3,0,1,0)
Rest 60s
B2 RDL 2x6 (3,1,1,0) (205, 185lbs)
C1 Seated Calf Raise 1x15 (2,0,1,0) (40 lb dumbbells)
Rest 30s
C2 Weighted Butterfly Stretch 1x10 (3,0,1,0) (40 lb dumbbells)

-- 15 min hot sauna --

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ConsiderPhlebas

3/25/19 - 7 hr sleep

615AM

------------UPPER A------------
A1 Handstand Pushup 5x4 (4,0,1,0) (24 inch box)
Rest 2 minutes
A2 Assisted OAC 5x3,3,3,2,1 each side (4,0,1,0) (5 fist lengths down strap) (last 2 sets, I did 3 reps each arm but the RIGHT arm didn't make it all the way up)
B1 Planche Pushup Leaned Forward Pushup 2x5,4,4 (3,2,1,0)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C1 Elbow To Side External Rotation 3x8,6,6 (3,0,1,0) (12.5 lbs)
Rest 30s
C2 Weighted Dislocated 2x6,8,8

-- 10 min hot sauna --

3/26/19 -  6.5 hr sleep

615AM

------------LOWER A------------
A1 Back Squat 5x2 (4,0,1,0) (215lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x6 each side (3,0,1,0) (30 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x6 (3,0,1,0)
C1 Front Split Hold 3x30s
Rest 30s
C2 Middle Split 3x30s 

-- 15 min hot sauna --

3/27/19 - 6 hr sleep

630AM

-- 23 min hot sauna -- 

3/28/19 -  hr sleep

615AM

------------UPPER B------------
A1 Tuck Planche Pushup 3x3,2,4 (4,0,1,0) (3 reps, 2 reps, 2 reps + 2LFPU reps)
Rest 2 minutes
A2 Assisted OAC 3x3,3,2 (4,0,1,0) (5 fist lengths, elbow all the way back at the top)
B1 Handstand Pushup Variation 2x4 (3,2,1,0) (24 inch box)
Rest 60s
B2 Arc Row 2x6 (3,0,1,0)
C1 Overhead Triceps Extension 1x8 (2,0,1,0) (30 lb dumbbells)
Rest 60s
C2 Reverse Incline Curl 1x6 (2,1,1,0) (30 lb dumbbells)

-- 10 min hot sauna --

3/22/19 - 6.5 hr sleep

615AM

------------LOWER B------------
A1 Front Squat 5x4 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Hanging Leg Raise 3x6-8 (3,0,1,0)
Rest 60s
B2 RDL 3x6-8 (3,1,1,0)
C1 Seated Calf Raise 2x15 (2,0,1,0) (40 lb dumbbells)
Rest 30s
C2 Weighted Butterfly Stretch 2x10 (3,0,1,0) (40 lb dumbbells)

-- 15 min hot sauna --

Edited by ConsiderPhlebas
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04/01/19 - 8 hr sleep

615AM

------------UPPER A------------
A1 Handstand Pushup 5x2,4,4,4,4 (4,0,1,0) (24 inch box - first set was against the wall, 1st rep was cheaty and 2nd rep was only a negative)
Rest 2 minutes
A2 Assisted OAC 5x2 each side (4,0,1,0) (5 fist lengths down strap) (focused on DRIVING my elbow back on all reps...it was really hard. Had to make it easier on my last rep right arm on the last set, I might actually progress back to 5x3 at 3-4 fist lengths and really make sure I am doing this)
B1 Planche Pushup Leaned Forward Pushup 3x5,4,4 (3,2,1,0)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C1 Elbow To Side External Rotation 3x8,6,6 (3,0,1,0) (10-12.5 lbs)
Rest 30s
C2 Weighted Dislocated 3x6

-- 10 min hot sauna --

04/02/19 -  7 hr sleep

615AM

------------LOWER A------------
A1 Back Squat 3x4 (4,0,1,0) (215lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 2x8,6 each side (3,0,1,0) (35 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 2x6 (3,0,1,0)
C1 Front Split Hold 2x40s
Rest 30s
C2 Middle Split 2x40s 

-- 15 min hot sauna --

04/03/19 -  6.5 hr sleep

610AM

-- 30 min hot sauna -- 

04/04/19 - 6.5 hr sleep

615AM

------------UPPER B------------
A1 Tuck Planche Pushup 5x2 reps (4,0,1,0) 
Rest 2 minutes
A2 Assisted OAC 4x3 each side (4,0,1,0) 
B1 Handstand Pushup Variation 3x4 reps (3,2,1,0) (24 inch box)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C1 Overhead Triceps Extension 1x6-8 reps (2,0,1,0) (30 lb dumbbells)
Rest 60s
C2 Reverse Incline Curl 1x6 reps (2,1,1,0) 

-- 10 min hot sauna --

4/6/19 - 7 hr sleep

- Hiking all day

4/7/19 - 6.5 hr sleep

- Hiking half day

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4/8/19 - 6.5 hr sleep

-- 20 min hot sauna --

04/09/19 -  6.5 hr sleep

615AM

------------UPPER B------------
A1 Tuck Planche Pushup 5x2,3,3, 4(2+2neg), 4(2+2 neg) reps (4,0,1,0) 
Rest 2 minutes
A2 Assisted OAC 5x3,3,3,2,2 each side (4,0,1,0) (4 fist lengths)
B1 Handstand Pushup Variation 3x5,4,4 reps (3,2,1,0) (24 inch box)
Rest 60s
B2 Arc Row 3x6 (3,0,1,0)
C1 Overhead Triceps Extension 1x7 reps (3,0,1,0) (30 lb dumbbells)
Rest 60s
C2 Reverse Incline Curl 1x8 reps (3,1,1,0) 

04/10/19 - 5 hr sleep

630AM

- I was really tired. I tried deadlifting a bit and ended up skipping my workout. I need 6.5 hrs a sleep minimum to have a productive workout. I am also sore from hiking and sprinting down hills this past weekend.

-- 20 min hot sauna --

04/11/19 - 6 hr sleep

615AM

-- 30 min hot sauna --

(Limit of what I can do, 215 deg F)

04/12/19 - 7 hr sleep

615AM

------------UPPER A------------
A1 Handstand Pushup 3x4
Rest 2 minutes
A2 Assisted OAC 3x3 each side (4,0,1,0) (4 fist lengths down strap) 
Rest 60s

B1 Tuck Planche Push Up 2x4 (4,0,1,0)
B2 Arc Row 3x6 (3,0,1,0)
C1 L-Sit to Tuck Planche 2x6 (4,0,1,0) (10-12.5 lbs)
Rest 30s
C2 Arching Pull In 2x5

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04/14/19 - 6 hr sleep

4PM

------------UPPER A------------
A1 Handstand Pushup Variation 4x7,6,6,5 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x7 total reps (4,0,1,0)
B1 Planche Pushup/Leaned Forward Pushup 3x7 (4,0,1,0) (first one to 3 reps were PPU or negatives)
Rest 90s
B2 Fat Grip Ring Row 3x9 (4,0,1,0)
C1 Standing Dumbbell Cuban Rotation 2x8 (3,0,1,0)
Rest 60s
C2 Bilateral Trap-3 Raise 2x8 (3,0,1,0)

04/16/19 - 6 hr sleep

615AM

------------LEGS A------------
Warmup
A1 Back Squat 3x7 (4,0,1,0) (185 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each side (3,0,1,0) (25 lb dumbbells) (I really focuses on keeping my back leg parallel to the ground and made sure my front knee went past my toes...WOW, what a difference. My VMOs and glutes were so pumped, very sore this morning. This exercise is definitely a game changer when you do it correctly!)
Rest 60s
B2 Natural Leg Curl 3x8 (3,0,1,0)
C1 Front Split Hold 3x40s
Rest 60s
C2 Middle Split Hold 3x40s

04/17/19 - 7.25 hr sleep

610AM

-- 27 min hot sauna --

04/18/19 - 7 hr sleep

615AM

------------UPPER B------------

A1 Planche Pushup 2x6 (4,0,1,0) (5+ 1) (4 + 2) - clustered reps, form deteriorated after 1-2 reps, hips drop
Rest 2 minutes
A2 Mixed Grip Chin Up 2x7 total reps (4,0,1,0)
B1 Handstand Pushup Variation 3x7 (4,0,1,0) (24 in box)
Rest 90s
B2 Fat Grip Ring Row 3x9 (4,0,1,0)
D1 Overhead Triceps Extension 2x10 (2,0,1,0) (25 lbs)
Rest 60s
D2 Reverse Incline Curl 2x10 (2,1,1,0) (25 lbs)

-- 15 min hot sauna --

04/19/19 - 6 hr sleep

615AM

------------LEGS B------------

A1 Front Squat 3x7 (4,0,1,0) (155 lbs)
Rest 4 minutes
B1 Seated Goodmorning 3x9 (3,0,1,0) (45 lbs)
Rest 60s
B2 Hanging Leg Raise 3x9,9,7 (3,0,1,0)
C1 Unilateral Calf Raise 2x10 (2,0,1,0)
Rest 30s

-- 12 min hot sauna --

Edited by ConsiderPhlebas
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04/22/19 - 8 hr sleep

615AM

------------UPPER A------------
A1 Handstand Pushup Variation 4x7,7,7,5 (4,0,1,0)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x7 total reps (4,0,1,0)
B1 Planche Pushup/Leaned Forward Pushup 3x7 (4,0,1,0) (2, 2 neg, 3 lfpu) (1, 2 neg, 4 lfpu) (3 neg, 4 lfpu)
Rest 90s
B2 Fat Grip Ring Row 3x9 (4,0,1,0)
C1 Standing Dumbbell Cuban Rotation 2x810 (3,0,1,0) (5 lb dumbbells)
Rest 60s
C2 Bilateral Trap-3 Raise 2x10 (3,0,1,0) (5 lb dumbbells)

-- 11 min hot sauna --

04/23/19 - 8 hr sleep

615AM

------------LEGS A------------
Warmup
A1 Back Squat 2x7 (4,0,1,0) (195 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 2x10 each side (3,0,1,0) (25 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 2x8 (3,0,1,0)
C1 Front Split Hold 2x45s
Rest 60s
C2 Middle Split Hold 2x45s

-- 10 min hot sauna --

04/24/19 - 7 hr sleep

615AM

-- 20 min hot sauna --

04/25/19 - 7 hr sleep

615AM

------------UPPER B------------

A1 Planche Pushup 4x5 (4,0,1,0) 5 (straight set), 5 (straight set), 5 (2 rest pause, 1ecc, 2LFPU) 5 (2 rest pause, 1 ecc, 2LFPU)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x6 total reps (4,0,1,0)
B1 Handstand Pushup Variation 3x7 (4,0,1,0) (combination of rest pause, negatives, lowering box height as sets/reps continued)
Rest 90s
B2 Fat Grip Ring Row 3x9 (4,0,1,0)
D1 Overhead Triceps Extension 2x10 (2,0,1,0) (25 lbs)
Rest 60s
D2 Reverse Incline Curl 2x10 (2,1,1,0) (25 lbs) (drop set the last set to 20 lbs half way in)

-- 10 min hot sauna --

04/26/19 - 7.5 hr sleep

615AM

------------LEGS B------------

A1 Front Squat 3x7 (4,0,1,0) (165 lbs)
Rest 4 minutes
B1 Seated Goodmorning 3x7 (3,0,1,0) (70 lbs)
Rest 60s
B2 Hanging Leg Raise 3x9,7,7 (3,0,1,0) (last set, second half were garhammer leg raises)
C1 Unilateral Calf Raise 2x12 (2,0,1,0)
Rest 30s

-- 10 min hot sauna --

Edited by ConsiderPhlebas
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04/29/19 - 7 hr sleep

615AM

------------UPPER A------------
A1 Handstand Pushup Variation 2x6 (4,0,1,0) (2 against wall, 4 at 27 in) (1 against wall, 5 at 27 in)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x7 total reps (4,0,1,0)
B1 Planche Pushup/Leaned Forward Pushup 2x8 (4,0,1,0) (2, 1rp, 2 ecc, 3 lfpu) (2, 2 ecc, 4 lfpu)
Rest 90s
B2 Fat Grip Ring Row 2x9 (4,0,1,0)
C1 Standing Dumbbell Cuban Rotation 1x10 (3,0,1,0) (7.5 lb dumbbells)
Rest 60s
C2 Bilateral Trap-3 Raise 1x10 (3,0,1,0) (7.5 lb dumbbells)

-- 11 min hot sauna --

04/30/19 - 7 hr sleep

615AM

------------LEGS A------------
Warmup
A1 Back Squat 3x6 (4,0,1,0) (195 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x9 each side (3,0,1,0) (25 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x9 (3,0,1,0)
C1 Front Split Hold 3x40s
Rest 60s
C2 Middle Split Hold 3x40s

-- 10 min hot sauna --

05/01/19 - 7 hr sleep

615AM

-- 20 min hot sauna --

05/02/19 - 7 hr sleep

615AM

------------UPPER B------------

A1 Planche Pushup 4x5 (4,0,1,0) (2,2,1 rp) (5 all rp) (2,1,1,1 rp) (2rp, 1ecc, 2 lfpu)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x6 total reps (4,0,1,0)
B1 Handstand Pushup Variation 3x7 (4,0,1,0) (different box heights and used eccentrics when failing)
Rest 90s
B2 Fat Grip Ring Row 3x9 (4,0,1,0)
D1 Overhead Triceps Extension 2x10 (2,0,1,0) (25 lbs)
Rest 60s
D2 Reverse Incline Curl 2x10 (2,1,1,0) (25 lbs)

-- 12 min hot sauna --

05/03/19 - 7.5 hr sleep

615AM

------------LEGS B------------

A1 Front Squat 2x7 (4,0,1,0) (175 lbs)
Rest 4 minutes
B1 Seated Goodmorning 2x9 (3,0,1,0) (70 lbs)
Rest 60s
B2 Hanging Leg Raise 2x9 (3,0,1,0)
C1 Unilateral Calf Raise 1x12 (2,0,1,0)
Rest 30s

-- 11 min hot sauna --

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ConsiderPhlebas

05/07/19 - 7 hr sleep

615AM

------------UPPER A------------
A1 Handstand Pushup Variation 4x 7(2 wall, 5 at 27in), 5(1 wall, 1 wall ecc, 3 at 27in), 6 (27 in), 6(5, 1 ecc at 27 in)
Rest 2 minutes
A2 Mixed Grip Chin Up 4x6 total reps (4,0,1,0)
B1 Planche Pushup/Leaned Forward Pushup 2x7 (1, 6LFPU) (4,3 - LFPU)
Rest 90s
B2 Fat Grip Ring Row 2x9 (4,0,1,0)
C1 Standing Dumbbell Cuban Rotation 2x10 (3,0,1,0) (7.5 lb dumbbells)
Rest 60s
C2 Bilateral Trap-3 Raise 2x10 (3,0,1,0) (7.5 lb dumbbells)

05/08/19 -  hr sleep

615AM

------------LEGS A------------
Warmup
A1 Back Squat 3x7 (4,0,1,0) (195 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x8 each side (3,0,1,0) (25 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x8 (3,0,1,0)
C1 Front Split Hold 2x45s
Rest 60s
C2 Middle Split Hold 2x45s

-- 10 min hot sauna --

05/09/19 -  hr sleep

615AM

-- 20 min hot sauna --

05/10/19 - 7 hr sleep

615AM

------------UPPER B------------

A1 Planche Pushup 2x6 (2,2,1,1 rp) (2,1,1,1 rp, 2 LFPU)
Rest 2 minutes
A2 Mixed Grip Chin Up 2x6 total reps (4,0,1,0)
B1 Handstand Pushup Variation 2x7 (4,0,1,0) 
Rest 90s
B2 Fat Grip Ring Row 2x9 (4,0,1,0)
D1 Overhead Triceps Extension 2x12 (2,0,1,0) (20 lbs)
Rest 60s
D2 Reverse Incline Curl 2x12 (2,1,1,0) (20 lbs)

-- 10 min hot sauna --

Edited by ConsiderPhlebas
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ConsiderPhlebas

5/13/19 - 6.5 hr sleep

615AM

UPPER A
A1 Handstand Pushup 5x3 (4,0,1,0) (36 inches, this was easy. I'll increase the box height.)
Rest 2 minutes
A2 Assisted OAC 5x1-3 (10,0,1,0) --  2(6 fist), 2(4 fist), 1(3 fist), 1(3 fist), 1(3 fist)
B1 1&¼ Planche Pushup Leaned Forward Pushup 4x3(3,0,1,0)
Rest 60s
B2 Arc Row 4x5 (3,0,1,0)
C1 Standing Bar Cuban Rotation 3x8 (3,0,1,0) (empty bar - small one)
Rest 30s
C2 Horizontal Trap-3 Raise 3x8 (2,0,1,1) (empty bar - small one)
-- 15 min hot sauna --

5/14/19 - 6.5 hr sleep

615AM

LOWER A
A1 Back Squat 5x5 (4,0,1,0) (205 lbs)
Rest 4 minutes
B1 Rear Foot Elevated Dumbbell Split Squat 3x6 each side (3,0,1,0) (30 lb dumbbells)
Rest 60s
B2 Natural Leg Curl 3x6 (3,0,1,0)
Rest 60s
C1 Front Split Hold Eccentric + Hold 4x20s
60s
C2 Middle Split Hold Eccentric + Hold 4x20s

--10 min hot sauna --

5/15/19 -  6.5 hr sleep

615AM

-- 30 min hot sauna -- 

This was done at over 200F the entire time!! Personal record :D

5/16/19 -  6.5 hr sleep

615AM

UPPER B
A1 Tuck Planche Pushup/Leaned Forward Pushup 3x 3, 3, 5 (2, 3LFPU) (4,0,1,0)
Rest 2 minutes
A2 Assisted OAC 3x2 (2,2,1,2) (5 fist lengths)
B1 1&¼ Handstand Pushup Variation 2x5 (3,0,1,0)
Rest 60s
B2 Arc Row 2x5 (3,0,1,0)
C1 Decline Triceps Extension 2x6,8 (2,0,1,0) (dropped 35 to 30 lb dumbbells)
Rest 60s
C2 Reverse Incline Curl 2x8,7 (2,1,1,0) (30 lb dumbbells)

-- 12 min hot sauna --

5/17/19 -  hr sleep

 

 

Edited by ConsiderPhlebas
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ConsiderPhlebas

5/20/19 - 7.25 hr sleep

615AM

-- 10 minute handstand practice -- (Kickups, back to wall kick offs)

------------UPPER -----------
A1 Assisted OAC 5x2 (3,0,1,0) --  First 2 sets were 6 fist lengths, last 3 sets were 4 fist lenghts
Rest 2 minutes
A2 Bench Press 5x4 (2,0,1,0) --  185 lbs all sets
B1 Pike Press 3x8,8,6 (2,0,1,0)
Rest 60s
B2 Arc Row 3x8 (3,0,1,0)
C1 Lying DB Extensions 2x10 (3,0,1,0) (25 lbs, 20 lbs)
Rest 30s
C2 Incline DB Curls (3,0,1,1) (25 lbs, 20 lbs)

5/21/19 - 6.5 hr sleep

615AM

-- 10 minute handstand practice -- (kicking up against the wall)

------------ LOWER -----------
A1 Back Squat 4x5 (2,0,1,0) (215 lbs)
Rest 4 minutes
B1 Front Split Hold 3x20s
60s
B2 Middle Split Hold 3x20s

-- 10 min hot sauna --

5/22/19 -  hr sleep

615AM

-- 15 min handstand practice -- 

(5-7 min of kick ups without the wall)

5 x 10 seconds - belly to wall holds

-- 15 min hot sauna -- 

5/23/19 - hr sleep

615AM

-- 7 min handstand practice -- 

3x15 seconds - belly to wall holds

4 min freestanding kickups

------------UPPER -----------
A1 One Arm Chin Eccentric 2x1 each side (2.5-3,0,1,0)
2 min
B1 Mixed Grip Chin Up 3x4 total reps (3,0,1,0) (4 fist lengths)
2 min
C1 Tuck Front Lever Row 1x4 (3,0,1,0)
D1 Handstand Pushup Against Wall 1x2 (3,0,1,0)
E2 Tuck Planche Pushup 1x3 (3,0,1,0)
F1 Tempo Pull Ups 1x8 (4,0,1,0

5/24/19 - hr sleep

615AM

-- 3 minute handstand practice --

------------ TEST BASELINE WORKOUT -----------
A1 Deadlift 1x 5 reps AHAP (1,0,2,0) - 295 lbs
Rest 2 minutes
B1 10 min stretching and tumbling
C1 Cuban Press 2x8 (3,0,1,0) - 30 lb barbell
C2 One Arm Pull In 2x8 (3,0,1,0)
C3 External One Arm Rotation 2x10 (3,0,1,0) - 15 lbs
D1 Lying Tricep DB Extension 2x8 (3,0,1,0) - 30 lb dumbbells
60s 
D2 Incline DB Curl 2x8 (3,0,1,0) - 25-30 lb dumbbells
-- 10 min hot sauna --

Edited by ConsiderPhlebas
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ConsiderPhlebas

5/28/19 - 7 hr sleep
615AM

------------ TEST BASELINE WORKOUT -----------
A1 Back Squat 5RM - 240lbs
Rest 4 min
B1 Handstand Skill Work and Cartwheels - 7 min
C1 Middle Splits Mobility - 4x20 seconds (half passive, half active)
D1 One Leg Front Lever Hold - 6 seconds
-- 10 minute hot sauna --

5/29/19 - 5.5 hr sleep
615AM
------------ UPPER -----------
A1 Assisted One Arm Chin (3 fist lengths, total reps) - 4x6 (3,0,1,0)
A2 HSPU - 3x8 (3,0,1,0)
Rest 2 min
B1 LFPU - 3x8,7,6 (3,0,1,0)
Rest 90 sec
B2 Arc Row - 3x8 (3,0,1,0)
C1 Lying Tricep Extension (25lb dumbbells) - 3x8 (3,0,1,0)
Rest 60 sec
C2 Incline DB Curls (30 lb dumbbells) - 3x8 (3,0,1,0)
-- 10 minute hot sauna --

5/30/19 - 6 hr sleep
615AM
------------ SKILL  -----------
Handstand skill work - 10 min
Tumbling work work - 10 min
Mobility work - 15 min (passive stretching and active middle split holds x3)
-- 15 minute hot sauna --

5/31/19 - 6 hr sleep

615AM
------------ BASELINE WORKOUT -----------
A1 Front Squat 5RM (205 lbs)
Rest 3 min as build up
A2 Bench Press 5RM (215 lbs - can probably do 225 x 5)
B1 Tempo Pull Ups 2x8 (3,0,1,0)
Rest 90 secs
B1 Pike Press 2x8 (3,0,1,0)
Mobility work - 15 min (passive stretching and active middle split holds x3)
-- 15 minute hot sauna --

Edited by ConsiderPhlebas
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