mikhael Posted May 29, 2022 Author Share Posted May 29, 2022 5/29/22 - Update # Time: throughout the day Push-ups, 100 resp in sets of 10-20 Pull-ups, 27 reps in sets of 5-6 Pistols, 30 reps in sets of 5 --------------------------------------------------- # Time: late afternoon CALISTHENICS Micro session 1 Pistols, 2 reps OTM for 7 sets Micro session 2 Pull-ups, 3 reps OTM for 8 sets AFTER ACTION REPORT Session duration: 26 mikes Total Pull-ups performed: 24 Total Pistols performed: 14 per leg ________________________ FINAL REPORT "316" Commitment Day 80 Number of Push-ups performed today: 100 Number of Pull-ups performed today: 51 Number of Pistols performed today: 44 per leg 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 29, 2022 Author Share Posted May 29, 2022 5/29/22 - Update In addition to my today's calisthenics a few Pull-up sets were wrapped up with 40 seconds Grip Hang, and after the very last set of Pull-up today one set of 60 seconds hang. Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 30, 2022 Author Share Posted May 30, 2022 5/30/22 # Time: Zero-Dark-Thirty, 0420 LT ISOMETRICS Warm-up Vaccum Stomach, 3 x 15 seconds Verkhoshansky AB, 5 x 5 seconds AB Reverse Crunches, 5 x 5 seconds One-Arm Forearm Plank, 4 x 10 seconds HS Plank, 2 x 10 seconds Main Extension Chain Isos Standing Hip Extension, 3 x 15 sec Lying Hamstring Curl, 3 x 15 sec Isometric Deadlift, 3 x 15 sec Wrapped up with Front Bridge, 3 x 5 sec Wrestler's Bridge, 3 x 10 sec AFTER ACTION REPORT Session duration: 30 mikes Purchased the book "Overcoming Isometrics: Isometric Exercises for Building Muscle and Strength by Matt Schifferle, read it, review it, and today I tried some of the exercises from the book. I picked up just a few exercises and decided to give a try to isos in order to improve my strength. --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 30, 2022 Author Share Posted May 30, 2022 5/30/22 - Update # Time: 0800 LT KETTLEBELLS Q&D, 033 Week 1 Session 1 (W1S1 in short) Warm-up • Rotator Cuffs, 10/3 @5lbs • Rib Pull • Arm Bar, @5lbs • Bent Arm Bar, @5lbs • AB Reverse Crunches, 3 x 10 seconds Main • 033: 2A Swing, 3 x 5/4 @88lbs GRIP Grippers • 200lbs, 1/5 • 150 + 100lbs, 10/3 # one hand working with 150 while the second hand hold 100 close • 100lbs, 30/2 AFTER ACTION REPORT Session duration: 30 mikes Total Push-ups performed in this session: 60 --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 31, 2022 Author Share Posted May 31, 2022 5/30/22 - Update # Time: throughout the day CALISTHENICS Supersets, 10x, Resting minimum 15 mikes between sets • 5 Pistols Left Leg • 5 Rings Pull-ups • 5 Pistols Right Leg • 10 HS Push-ups # between set 4 and 5 GRIP Sledge Hammer, 7lbs • Front Lever, 10/3 • Rear Lever, 10/3 • Front Lever Hold, 10sec/2 • Rear Lever Hold, 10sec/2 • One-Hand Fingers Walk, 2x per hand AFTER ACTION REPORT Total Push-ups performed: 100 Total Pull-ups performed: 50 Total Pistols: 50 --------------------------------------------------- # Time: 1815 LT ISOMETRICS Push Chain • Pressing Chest Fly, 15sec/3 • Lateral Shoulder Raise, 15sec/3 • Triceps Push-Down, 15sec/3 • Wrist Extension, 15sec/3 • Wrist Flexion, 15sec/3 AB ROUTINE • Verkhoshansky AB, 5sec/5 • AB Reverse Crunches, 10sec/5 • HS Sit-up, 3/3 • HS Leg Raises, 3/3 • One-Arm Forearm Plank, 10sec/4 • One-Arm Suitcase DL to Hold, 3x(1+10sec) @88 • Dragon Flag, 3/1 • Dragon Flag Negatives, 3/1 AFTER ACTION REPORT Session duration: 30 mikes --------------------------------------------------- # Time: evening STRETCHING Rib Pull, Bretzel, Arm Bar, Bent Arm Bar, Bretzel 2.0, etc. ________________________ FINAL REPORT "316" Commitment Day 81 Number of Push-ups performed today: 160 Number of Pull-ups performed today: 50 Number of Pistols performed today: 50 per leg 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted May 31, 2022 Author Share Posted May 31, 2022 (edited) 5/31/22 # Time: Zero-Dark-Thirty, 0340 LT ISOMETRICS Warm-up • Vaccum Stomach, 15sec/3 • Verkhoshansky AB, 5sec/3 • AB Reverse Crunches, 15sec/4 • One-Arm Forearm Plank, 10sec/4 • HS Plank, 2 x 10 seconds Main Pull Chain Isos • Seated Row, 15sec/3 • Lying Elbow-Press Row, 15sec/3 • Standing One-Arm Biceps Curl, 15sec/3 per arm • External Shoulder Rotation, 15sec/3 Wrapped up with • Front Bridge, 5sec/3 • Wrestler's Bridge, 10sec/3 AFTER ACTION REPORT Session duration: 30 mikes --------------------------------------------------- Right before I left home to work I grabbed the 7lbs Sledge Hammer and performed Front Lever, 10/2 per hand Rear Lever, 10/2 per hand Front Lever Hold, 10sec/2 per hand Rear Lever Hold, 10sec/2 per hand Wrist Rotation, 20 reps per hand One-Hand Fingers Walk, 1 walk per Hand Edited May 31, 2022 by mikhael Update 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 1, 2022 Author Share Posted June 1, 2022 5/31/22 - Update # Time: during working hours CALISTHENICS Series, 3x, Resting minimum 30 mikes between sets 5 Pistols per Leg 5 Pull-ups 10 HS Push-ups 5 Pistols per Leg 5 Pull-ups 10 HS Push-ups Additionally 60 seconds Grip Hang, but not after every Squat-Pull-Push series # Time: after back home Series 1, 1x 2 Pistols @53lbs per leg 3 L-Rings Pull-up 4 One-Arm Assisted Push-up per arm Series 2, 4x 3 Pistols @35lbs per leg 5 Double Rope Pull-ups 10 HS Push-ups AFTER ACTION REPORT Total Push-ups: 108 Total Pull-ups: 53 Total Pistols: 44 --------------------------------------------------- ________________________ FINAL REPORT "316" Commitment Day 82 Number of Push-ups performed today: 108 Number of Pull-ups performed today: 53 Number of Pistols performed today: 44 per leg 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 1, 2022 Author Share Posted June 1, 2022 6/1/22 - Update # Time: 1045 CALISTHENICS Series 1, 3x 1L, 1R Pistols Weighted @53 5 Pull-ups Series 2, 3x 1L, 1R Pistols Weighted @53 7 Close Neutral Grip Pull-ups Series 3, 3x 1L, 1R Pistols Weighted @53 6 Double Rope Pull-ups Additional Wide Grip Pull-ups, 5/2 AFTER ACTION REPORT Total Pull-ups performed: 64 Total Pistols: 9 per leg A set of Pistols at 0:00 followed a set of Pull-ups at 01:30, and so on until the end of a session. Then two sets of five Wide Grip Pull-ups. Well, there is not too mush of strict Grip training in my log except the whole things I do that involves a lot of grip strength end endurance, such as One-Arm Swings with 88 lbs kettlebell, or Double Rope Pull-ups. I also purchased this for heavier work in Grip Hangs --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 1, 2022 Author Share Posted June 1, 2022 6/1/22 - Update # Time: 1945 LT GRIP Grippers 10 x 5 reps with 150lbs 3 x 1 Negative rep with 200lbs 1 x 1 Negative rep with 250lbs 3 x 5 Double reps with two 150lbs Drop Set, 2x 10 reps with 150lbs followed by 20 reps with 100lbs AFTER ACTION REPORT Session duration: 25 mikes --------------------------------------------------- ________________________ FINAL REPORT "316" Commitment Day 83 Number of Push-ups performed today: 100 Number of Pull-ups performed today: 64 Number of Pistols performed today: 9 per leg ________________________ Here are all my grippers I have My goal is to close the 250, but this will take time. Thus, the middle goal is to close 200 5 times. 6 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 2, 2022 Author Share Posted June 2, 2022 So, as you can see see, my gripper collection is not made of the famous CoC, but those I have are sufficient for my grip training. One CoC is expensive enough for me to order it at the moment, but I will get at least one maybe this year. In the meantime I do what I can with what I have wherever I can. There are few areas in which I want to focus my grip trainings: grippers, sledge hammer, grip hangs, and pinching. Goal No. 1: close 200 lbs x5. Goal No. 2: Fat Grip Hang for 60 seconds. The rest is treated as addition to fully develop grip strength. I do not know how often should I train with gripper, or practice hanging, but I will go intuitively (maybe three times a week will works). So, if yesterday was grippers day, today I'll do some hangs with the hammer. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 2, 2022 Author Share Posted June 2, 2022 6/2/22 # Time: Zero-Dark-Thirty, 0415 LT CALISTHENICS Stretching, ABS, Push-ups (10/3, Hard Style) AFTER ACTION REPORT Session duration: 30 mikes Total Push-ups performed in this session: 30 --------------------------------------------------- # Time: 0945 LT KETTLEBELLS S&S Warm-up • Rotator Cuffs, 10/2 @7lbs • Rib Pull, Arm Bar • Halo @35lbs Main • 1A Swing, 10/10 @88lbs • TGU, 1/10 @11lbs AFTER ACTION REPORT Session duration: 30 mikes Total Push-ups performed in this session: 0 I need to write about today's S&S session. First, I know I wrote a few days back that I going to start Q&D, but there was a voice inside my head that was telling me "keep going". Second, my right shoulder not alow me to perform high rep Push-ups, so I decided to abort Q&D and get back to S&S. What was different? Instead of doing Tactical Get Up, I did TGU. I picked the lightes weight, just to complete all reps, and not injure myself. It worked! Now I'm back on track, but before reaching the Sinister, I have to relearn the move, and first achieve Timed Simple. It's gonna be long journey. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 2, 2022 Author Share Posted June 2, 2022 6/2/22 - Update # Time: 1315 LT GRIP • Fat Grip Hang, 40, 40, 36 seconds # Hang rest ratio 1:2 Sledge Hammer, 7lbs • Front Lever, 10/2 per hand • Rear Lever, 10/2 per hand • Front Lever Hold, 20sec/2 per hand • Rear Lever Hold, 20sec/2 per hand • Fingers Walk, 2 walks per hand AFTER ACTION REPORT Session duration: 25 mikes --------------------------------------------------- Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 2, 2022 Author Share Posted June 2, 2022 6/2/22 - Update # Time: 1830 LT ISOMETRICS Extension Chain • Standing Hip Extension, 15sec/3 • Lying Hamstring Curl, 12sec/3 • Calf Raise, 15sec/3 Push Chain • Pressing Chest Fly, 10sec/3 • Lateral Shoulder Raise, 10sec/3 • Triceps Push-Down, 10sec/3 ABS • HS Plank, 10sec/3 • One-Arm Forearm Plank, 10sec/4 • HLR, 5/2 • Dragon Flag, One Leg Bend, 5/2 CALISTHENICS • HS Push-up, 10/3 STRETCHING • Rib Pull, Arm Bar, Bretzel 2.0, 90/90, and others. AFTER ACTION REPORT Session duration: 47 mikes Total Push-ups performed in this session: 30 --------------------------------------------------- ________________________ FINAL REPORT "316" Commitment Day 84 Number of Push-ups performed today: 100 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 3, 2022 Author Share Posted June 3, 2022 6/3/22 # Time: Zero-Dark-Thirty, 0320 LT MORNING ROUTINE Meditation, 4 min Box Breathing, 4x4x4 Control Pause, 39 seconds Bodyweight Tactical Get Up, 10 reps Bodyweight TacGU to Deep Squat, 6 reps ABS Vaccum Stomach, 15sec/3 Verkhoshansky AB, 5sec/5 AB Reverse Crunches, 20sec/3 HS Plank, 10sec/3 One-Arm Forearm Plank, 10sec/4 STRETCHING AFTER ACTION REPORT Session duration: 37 mikes 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 3, 2022 Author Share Posted June 3, 2022 Just arrived 6 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 3, 2022 Author Share Posted June 3, 2022 6/3/22 - Update # Time: 1804 LT GRIP Grippers Warm-up 100lbs, 2 sets of 10 reps Main 200lbs, 4 sets of 1 rep, Resting 3 mikes between sets Drop Set, 1x Right Hand: 150lbs x 14 100lbs x 28 Left Hand 150lbs x 16 100lbs x 32 AFTER ACTION REPORT Session duration: 16 mikes --------------------------------------------------- 4 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 3, 2022 Author Share Posted June 3, 2022 6/3/22 - Update # Time: 1900 LT CALISTHENICS Set 1 10 seconds Tuck Front Lever 10 Push-ups 5 Pistols per leg Set 2 10 sec Advance Tuck FL 10 Push-ups 5 Pistols per leg Set 3 8 sec Adv. Tuck FL 10Push-ups 5 Pistols Set 4 3 Sec Adv. Tuck FL with one leg straight 10 Push-ups 5 Pistols per leg Wrapped up with GRIP Grip Hang, 6x 30 seconds, hang:rest ratio 1:1 AFTER ACTION REPORT Session duration: 30 mikes Shifting toward calisthenics begun. First, need to focus on the basics, thus in each rep of Push-up scapula contraction was emphasized. During Front Lever also keep entire body tight. When it comes to Pistol, 5 reps are quite easy thus I moved slower to the ground and faster up. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 4, 2022 Author Share Posted June 4, 2022 6/4/22 # Time: Zero-Dark-Thirty, 0425 LT MORNING ROUTINE • Meditation, 5 min • Control Pause, 41 seconds • Box Breathing, 4x4x4 • Vaccum Stomach, 15sec/3 • Verkhoshansky AB, 5sec/5 • AB Reverse Crunches, 40sec/3 • HS Plank, 10sec/3 • One-Arm Forearm Plank, 10sec/4 • Bodyweight Tactical Get Up, 10 reps • Scalupa Push-ups, 5/3 • Push-ups, 10/2 STRETCHING Rib Pull, Arm Bar AFTER ACTION REPORT Session duration: 30 mikes --------------------------------------------------- 1 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 4, 2022 Author Share Posted June 4, 2022 6/4/22 - Update # Time: 0745 LT Kettlebell Swing S&S Week 0, Session 0 # Counting from the day when the Beast has been introduced Warm-up • Push-up, 10 reps • Halo @35lbs • Prying Goblet Squat + Curls, 1+5 @70 • Goblet Squat, 5/2 @106 Main • 1A Swing, 10/8 @88, (5+5)/2 @106 • TGU, 1/10 @35lbs Wrapped up with • Push-ups, 10/2 AFTER ACTION REPORT Session duration: 41 mikes First session with the Beast. Didn't make it to perform full two sessions with 10 reps due to the weak grip strength, thus divided a set in two 5-rep. TGU ok. --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 6, 2022 Author Share Posted June 6, 2022 6/6/22 Grease the Groove: Gripper 150lbs, sets of 3-5 reps. If 3 each followed by 5 seconds iso hold. 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 7, 2022 Author Share Posted June 7, 2022 (edited) 6/6/22 - Update # Time: afternoon ISOMETRICS • Pressing Chest Fly, • External Shoulder Rotation, • Standing Twist, AB/CORE • Verkhoshansky AB, 5 x 5s • AB Reverse Crunches, 3 x 30s • HS Plank, 5/3 # performing Pressing Chest Fly in between • One-Arm Forearm Plank, 3 x 10s # performing External Shoulder Rotation in between • HS Sit-up, 5/2 GRIP Sledge Hammer 7 lbs • Front Levers, • Back Levers, • Front Hold, • Back Hold, • Raises, • Fingers Walk, STRETCHING & MOBILITY --------------------------------------------------- Edited June 7, 2022 by mikhael Update 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 7, 2022 Author Share Posted June 7, 2022 6/7/22 # Before session Wim Hof Method 3 rounds of 30 breaths followed by breath holds Holds 60, 70, 90s Box Breathing 5x5x5 Control Pause 50s # Time: Zero-Dark-Thirty, 0345 LT Vacuum Stomach, 5x 15s Verkhoshansky AB, 5x 5s AB Reverse Crunch, 5x 30s Hard Style Sit-up, 5/2 Bodyweight Tactical Get Up, 4 reps Hard Style Plank, 3x 10s One-Arm Forearm Plank, 4x 10s Side Plank, 4x 35s Horse Stance, 3x 35s AFTER ACTION REPORT Session duration: 32 mikes --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 7, 2022 Author Share Posted June 7, 2022 6/7/22 - Update # Time: 0850 LT WALKING 1mi Easy Walk at speed 4.5 Oxygen Advantage Simulating High Attitude Training 10 rounds of walking with breath hold each followed by 60 seconds recovery Holds: (warm-up: 20, 25), 35,40,40,45,45,50,50,55 steps Then continuing walking until 3 km were covered CALISTHENICS Inverted Scapula Pull-up, 10/6 GRIP One-Arm Plate Pinch, 3x 10s per hand without putting the plate down @33lbs One-Arm Triple Plate Pinch, 3x 10s per hand @3x 11lbs One-Arm Double Plate Pinch, 3x 5s @88 Pinch Grip Farmer Carry, 2x 33lbs One-Arm Fat Grip Suitcase Hold, 2x 20s @88, 3x 10s @132lbs AFTER ACTION REPORT Session duration: 60 mikes --------------------------------------------------- 3 Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 8, 2022 Author Share Posted June 8, 2022 6/7/22 - Update # Time: afternoon AB/CORE Zatsiorsky's AB, 7/3 with 5s expales AB Reverse Crunches, 5 x 30s Hard Style Plank, 5x 10s One-Arm Forearm Plank, 3 x 10s per side HS Sit-up, 3/5 Bodyweight Tactical Get Up, 10x Side Plank, 2x 40s per side STRETCHING & MOBILITY Quote Link to comment Share on other sites More sharing options...
mikhael Posted June 8, 2022 Author Share Posted June 8, 2022 6/8/22 # Time: Zero-Dark-Thirty, 0350 LT S&S Warm-up Vaccum Stomach, 15s/3 Zatsiorsky's AB, 7/2 Hard Style Plank, 10s/2 Halo, 5L,5R @35 Main 1A Swing, 10/8@88, 10/2@106 TGU, 1/10@35 AFTER ACTION REPORT Session duration: 40 mikes Success! Swung the Beast for 10 consecutive reps each arm. --------------------------------------------------- # Time: 0600 LT GRIP Sledge Hammer 7lbs Front Levers, 10/3 Back Levers, 10/3 Front Holds, 5s/3 Back Holds, 5s/3 Fingers Walk, 3 sets AFTER ACTION REPORT Session took about 15 mikes. --------------------------------------------------- 2 Quote Link to comment Share on other sites More sharing options...
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