ConsiderPhlebas Posted January 23, 2018 Author Share Posted January 23, 2018 (edited) 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 January 29, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted January 29, 2018 Author Share Posted January 29, 2018 (edited) 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 February 5, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted February 5, 2018 Author Share Posted February 5, 2018 (edited) 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 February 11, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted February 12, 2018 Author Share Posted February 12, 2018 (edited) 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 February 19, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted February 28, 2018 Author Share Posted February 28, 2018 (edited) 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 March 6, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted March 6, 2018 Author Share Posted March 6, 2018 (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 March 12, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted March 13, 2018 Author Share Posted March 13, 2018 (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 March 28, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted March 26, 2018 Author Share Posted March 26, 2018 (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 March 30, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
manost12 Posted March 27, 2018 Share Posted March 27, 2018 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? Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted March 28, 2018 Author Share Posted March 28, 2018 (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 March 28, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
manost12 Posted March 28, 2018 Share Posted March 28, 2018 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? Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted March 28, 2018 Author Share Posted March 28, 2018 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. Quote Link to comment Share on other sites More sharing options...
manost12 Posted March 29, 2018 Share Posted March 29, 2018 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 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted March 29, 2018 Author Share Posted March 29, 2018 @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. Quote Link to comment Share on other sites More sharing options...
manost12 Posted March 29, 2018 Share Posted March 29, 2018 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 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 2, 2018 Author Share Posted April 2, 2018 (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 April 6, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 9, 2018 Author Share Posted April 9, 2018 (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 April 16, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 16, 2018 Author Share Posted April 16, 2018 (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 April 20, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 24, 2018 Author Share Posted April 24, 2018 (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 April 30, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted April 30, 2018 Author Share Posted April 30, 2018 (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 May 3, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 7, 2018 Author Share Posted May 7, 2018 (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 May 11, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 15, 2018 Author Share Posted May 15, 2018 (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 May 22, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 22, 2018 Author Share Posted May 22, 2018 (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 May 29, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted May 29, 2018 Author Share Posted May 29, 2018 (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 June 1, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 4, 2018 Author Share Posted June 4, 2018 (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 June 8, 2018 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
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