F7 GST A

FL

FL/PE7: 5x4rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x30s (parallel bars today)

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE14: 5x5

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

Prone Capsule Rep

RC

RC/PE11: 5x5r

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Bonus Stuff

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. 

3 sets of 8. Great sets. 

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F7 GST B Hamstrings and Calves

SL

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Jefferson Curls

90 x 5 x 4

Hamstring Curl

Warm-up 90 x 12

130 x 8

130 x 7

110 x 10

110 x 12 tough last one or two 

Constant tension, no jerking or pulling. Form perfect in every rep

Calf Raises

145 x 10 per position

145 x 10 per position

145 x 10 per position

Dropped weight from 175 to 145 to focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

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F7 GST A

FL

FL/PE7: 5x4rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x20s

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows. Last set 45 sec. 

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE14: 5x5

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

Prone Capsule Rep

RC

RC/PE11: 5x5r

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Bonus Stuff

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. 

3 sets of 8. Great sets. 

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F7 GST B Deadlift (DELOAD)

SL

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Sumo Deadlift

225 x 8 x 2

 Conventional DL

225 x 8 x 2

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F7 GST A (DELOAD)

FL

FL/PE7: 2x4rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 3x20s

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows. Last set 45 sec. 

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE14: 3x5

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

Prone Capsule Rep

RC

RC/PE11: 3x4r

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

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F7 GST B Squat (DELOAD)

SL

SL/PE6: 2x10r

Circling Arch Ups

*these feel good. Do 5 sets next week. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

I'm doing 6r (3 each direction)

MN

MN/PE7: 2x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. 

30s MN/PE7-iM for each work set

Vertical Pike Hang

SLS

SLS/SE2: 2x20s (5x30 mastery)

Static Single Leg Squat

*balance a bit tricky. Go to 5x20 next week

5r SLS/SE2-iM for each work set

WRS #1-4

Single Leg Bridge Curl

Barbell Squat

225 x 5 x 3

F7 GST B Hamstrings and Calves

SL

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Hamstring Curl

Warm-up 90 x 12

130 x 8

130 x 8

130 x 7

110 x 12 tough last one or two 

Constant tension, no jerking or pulling. Form perfect in every rep

Calf Raises

175 x 10 per position

175 x 10 per position

175 x 10 per position

Maybe drop weight next week and focus more on shortening the muscle to the max, rather than pumping out reps. I think there's an inch or two of gold that you're not mining. 

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x20s

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows. Last set 45 sec. 

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE14: 5x5

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

Prone Capsule Rep

RC

RC/PE11: 5x4r

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Bonus Stuff

Pseudo Planche Push-ups (feet on smith bar, on 4th hook) allows me to really lean forward, more so than on a bench. Nice find. 

3 sets of 8. Great sets. 

Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance. Last set a little shaky at the end.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but managed to keep motion fluid.

Total time: 17:40

F7 GST B Deadlift

SL

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Sumo Deadlift

225 x 5

350 x 3 great set. Incredible that 5 more pounds makes it feel so much heavier. Get 4 next week. 

315 x 6 no belt. Great form, straight through. Felt good. 

315 x 6 no belt Good set. Last one a bit tough. Focus on maintaining form. Great weight, great effort. 

 Conventional DL

285 x 8 Good weight. Non-dominant grip. 

285 x  8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x20s

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows. 

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE14: 5x5

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. 

10r HBP/PE14-iM for each work set

Prone Capsule Rep

RC

RC/PE11: 3 x 5, 2 x 3 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Bonus Stuff

Pseudo Planche Push-ups 

3 sets of 8. Last set an ugly ugly 8. 

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Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but managed to keep motion fluid.

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F7 GST B Squat

SL

SL/PE6: 4x10r

Circling Arch Ups

*these feel good. Do 5 sets next week. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

I'm doing 6r (3 each direction)

MN

MN/PE7: 4x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. 

30s MN/PE7-iM for each work set

Vertical Pike Hang

SLS

SLS/SE2: 4x20s (5x30 mastery)

Static Single Leg Squat

*balance a bit tricky. Go to 5x20 next week

5r SLS/SE2-iM for each work set

WRS #1-4

Single Leg Bridge Curl

Barbell Squat

225 x 5

315 x 3 awesome set. Perfect form and excellent depth. Belted. 4 was possible, but it would have been ugly. 

265 x 8 no belt. Perfect set. Great form, the last few a total mental battle. Strength is there, just have to convince myself to stay in the cave a little longer. 

265 x 8 no belt Wow! Nice work! Great weight. Mentally tough towards the end, but once I committed, the strength was there. 

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x20s

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows. 

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE9: 5x10r

Korean straight bar dip- 

Going straight through. Gotta figure out a way to do Russian dips

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 7r

L sit Pull-up

All five sets straight through. Last set at 8 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Pseudo Planche Push-ups 

3 sets of 8. Last set an ugly ugly 8. 

Total time: 

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F7 GST B Calves/Hamstrings

SL

SL/PE6: 4x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE2-iM for each work set

Shoulder Bridge Leg Curl

Hamstring Curl

Warm-up 90 x 12

130 x 8

130 x 8

130 x 7

110 x 12 tough last one or two 

Constant tension, no jerking or pulling. Form perfect in every rep

Calf Raises

175 x 10 per position

175 x 10 per position

175 x 10 per position

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Good progress, go to 5x5 next week. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x20s

Frog stand

Good sets. All 5 were straight through with just a toe touch or toe when losing balance. Strength no problem. Really focusing on driving hips up off elbows. 

10r SPL/PE7-iM for each work set

Planche double leg extension 

HBP

HBP/PE9: 5x10r

Korean straight bar dip- 

Going straight through. Gotta figure out a way to do Russian dips

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 7r

L sit Pull-up

All five sets straight through. Last set at 8 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Incline DB curl

40 x 6 tough 6

35 x 7

35 x 7

Pseudo Planche Push-ups 

3 sets of 8. Last set an ugly ugly 8. 

Total time: 

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F7 GST B Deadlifts

SL

SL/PE6: 4x8r

Circling Arch Ups

*

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE2-iM for each work set

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

350 x 3 great set. Incredible that 5 more pounds makes it feel so much heavier. Get 4 next week. 

315 x 6 no belt. Great form, straight through. Felt good. 

315 x 6 no belt Good set. Last one a bit tough. Focus on maintaining form. Great weight, great effort. 

 Conventional DL

285 x 8 Good weight. Non-dominant grip. 

285 x  8 really good weight. Great set. Tough last few. Nice grind. 

Keep weight at least another week until both sets are fairly smooth straight through. 

Total time:

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Good progress, go to 5x5 next week. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

Good sets. All 5 were straight through without losing balance. Go to 20 sec. 

10r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x8r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Going straight through. 10 reps on last set

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 7r

L sit Pull-up

All five sets straight through. Last set at 8 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Single arm cable row- full ROM

60 x 8 x 2 good weight, great sets. Maybe try 70 next week?

Tricep cable press downs

95 x 6 x 2

Total time: 

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F7 GST B Squat

SL

SL/PE6: 4x8r

Circling Arch Ups

*these feel good. Do 5 sets next week. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

315 x 3 awesome set. Perfect form and excellent depth. Belted. 4 was possible, but it would have been ugly. 

265 x 6 no belt. Perfect set. Great form, but I think I could have fought out two more. 

265 x 8 no belt Wow! Great weight. Mentally tough towards the end, but once I committed, the strength was there. I should have both sets at 8 reps next week. 

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Good progress, go to 5x5 next week. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

Good sets. Probably 3 of the 5 were straight through without losing balance and touching a toe down. Other than that, strength not a problem.  

10r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x7r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Going straight through. 8 reps on last set

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 5r

L sit Pull-up

All five sets straight through. Last set at 7 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Nothing today

Total time: 

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Good progress, go to 5x5 next week. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

Good sets. Probably 3 of the 5 were straight through without losing balance and touching a toe down. Other than that, strength not a problem.  

10r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x5r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Going straight through. 8 reps on last set

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 5r

L sit Pull-up

All five sets straight through. Last set at 7 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Nothing today

Total time: 

Sent from my iPhone

Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but managed to keep motion fluid.

F7 GST B Deadlift

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up! Go to 5 sets of 8 next week. 

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends (41 lb kb)

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE2: 4x15s

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE2-iM for each work set

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

345 x 5 great set. Solid form. No belt. I'm e Keep weight one more week. 5 was rough.b s Felt heavy, but after first rep, form felt good. Good drive. 

315 x 6 no belt. Great form, slight breather between 5 & 6. Felt good. 

315 x 6 no belt Good set. Last one or two a bit tough. Focus on maintaining form. Great weight, great effort. 

 Conventional DL

285 x 8 Good weight. Grip failing at the end. Non-dominant grip 

285 x  8 really good weight. Great set. Tough last few. Nice grind. 

Total time:

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F7 GST A

FL

FL/PE7: 4x4rx10s 

Negative body lever straddle

Last few sets, descent was closer to 5 sec. 

5r FL/PE7-iM for each work set

Seal Rocks

sPL

SPL/SE1: 5x15s

Frog stand

Good sets. Probably 3 of the 5 were straight through without losing balance and touching a toe down. Other than that, strength not a problem.  

10r SPL/PE7-iM for each work set

Prone half straddle Planche double leg extension 

HBP

HBP/PE9: 5x5r

Korean straight bar dip- Tough getting past the booty unless there's a little swing

Going straight through. 8 reps on last set

30s HBP/PE8-iM for each work set

reach underneath static

RC

RC/PE10: 5 x 5r

L sit Pull-up

All five sets straight through. Last set at 7 reps

10r RC/PE10-iM for each work set

High bar stretch

Bonus Stuff

Nothing today

Total time: 

Sent from my iPhone

Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but managed to keep motion fluid.

Sent from my iPhone

F7 GST B Squat

SL

SL/PE5: 4x8r

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends 44lbs 

MN

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 5x5r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

295 x 6 awesome set. Perfect form and excellent depth. Belted. Go to 315 next week. 

265 x 6 no belt. Perfect set. Great form, tough last one.  

265 x 8 no belt Wow! Great weight. Did 5 last week, and 7 the week before, so really hit it hard next time. Let's take work sets to 8 reps before increasing weight. 

Total time: 

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