F7 GST A

Total time: 47:45

Still have tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. Spent a little more time on wrist exercises which impacted final time, but I'm ok with it. 

Weight : 169

FL 0-9:15

FL/PE14: 4x4r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. Last set broken. Wow. 

Kip Extension 

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 10:00 - 26:00

Wrist conditioning series

SPL/SE2: 5x25s used no DB at all today. Great sets. Awesome form. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 27:30 - 35:30

HBP/PE15: 3x5r 2x4r (first three sets hit 5 reps)

Headstand Push-up (dropped bar a bit and kept body stacked at a 90 today just to reinforce the position and get reps with perfect form. 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 38:30 - 47:45

RC/PE14: 5x5r Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of Korean Dips x 10

Sent from my iPhone

Sent from my iPhone

F7 GST Squat

Weight: 168

Total time: 51:00 great workout! 

SLS 0-16:30

SLS/SE3 5rx5 all sets holding 35# kb Good weight. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Barbell Squat 17:30- 31:30

135 x 8 ATG

225 x 6 ATG felt super light today. 

275 x 4 ATG nice! felt good today. Great depth and perfect form. Belted. 5 next week for sure. Go another few weeks until 5 is there without as much struggle. (23:30)

(28:45) 235 x 8 no belt. ATG. Perfect set. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!  Go to 10 reps before upping weight. 

33:30) 235 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough tobit tough,  end, but once I committed, the strength is there. Go to 10 reps before upping weight. 

Great sets. See if strength maintains next week. If not, maybe consider alternating DB snatches each week. 

MN 44:30 - 52:00

MN/PE9: 4x4r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

SL 38:00 - 43:30

SL/PE10: 3x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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F7 GST

Total time: 45:00

Still have acute tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. 

Weight : 171

FL 0-9:00

FL/PE14: 4x4r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. Last set broken. Wow. 

Kip Extension 

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 10:00 - 24:00

Wrist conditioning series

SPL/SE2: 5x25s used no DB at all today. Great sets. Awesome form. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 25:30 - 35:30

HBP/PE15: 3x5r 2x4r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 36:30 - 45:00

RC/PE14: 5x5r Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of DB Incline Bench #75 x 10

Sent from my iPhone

F7 GST B Hamstrings and Calves

Total time: 58:00 good pace. Slower on squats (increased reps to 8/set) but kept good pace through to end. Excellent workout today.

SLS 0 - 16:30

SLS/SE3 8rx5 @ BW for all sets. Great sets. Focusing on exploding out of bottom. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Jefferson Curls 17:15 - 24:00

95 x 5 x 5

Hamstring Curl 25:00 - 31:15

Warm-up 90 x 15

130 x 8 great set

130 x 8 good tension

130 x 6 felt heavy today. Was doing easy sets of 8 last time. 

115 x 12 

Constant tension, no jerking or pulling. Form perfect in every rep. Bump work sets to 135 

Calf Raises 32:30 - 43:00

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. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

MN 45:00 - 51:00

MN/PE9: 4x4r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

SL 52:45 - 58:00

SL/PE10: 3x8r 

Much tougher when I do these last.

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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F7 GST A

Total time: 46:30

Still have acute tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. 

Weight : 172

FL 0-9:30

FL/PE14: 4x4r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. Last set broken. Wow. 

Kip Extension 

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 10:30 - 25:00

Wrist conditioning series

SPL/SE2: 5x25s used no DB at all today. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 26:30 - 36:30

HBP/PE15: 3x5r 2x4r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 37:15 - 46:30

RC/PE14: 5x5r Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of DB Incline Bench #75 x 10

Sent from my iPhone

F7 GST B Deadlift

Total time: 60:15

Good pace, good workout. About 6:00 slower than last best, but progressed on DL and SLS. Good workout today. 

SLS 0 - 16:00

SLS/SE5: 5rx5 (mastery)

Holding 35# kb 

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Sumo Deadlift 13:00 -38:45 (all DL sets)

225 x 6

355 x 4 felt pretty tough. Probably had a 5, but number 4 felt like the last rep w/ perfect form. Belted. Keep at it. 

325 x 6 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive. (Started this set at 24:00)

325 x 6 no belt Good weight. Last few a struggle. Short break between 5 and 6. Great leg drive. Focus on maintaining form. Great weight, great effort. (Started this set at 31:15)

 Conventional DL

295 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 36:30)

295 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 40:30)

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

MN 45:00 - 51:30

MN/PE9: 3x4r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats (65#)

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

SL 52:00 - 60:15

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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F7 GST A

Total time: 48:00

Still have acute tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. 

Weight : 170

FL 0-9:00

FL/PE14: 4x4r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. Last set broken. Wow. 

Kip Extension 

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 10:00 - 26:30

Wrist conditioning series

SPL/SE2: 5x25s used Dumbbells for last few sets. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 27:30 - 38:20

HBP/PE15: 3x5r 2x4r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 39:15 - 48:00

RC/PE14: 5x5r Last set only hit 4. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone

F7 GST A

Total time: 48:00

Still have acute tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. 

Progressed on FL. I wasn't going the full :30, but I was also putting much more lean than Rx. I was ready for a new challenge. 

Weight : 168 this AM. Tracking cals closely again starting this week. 

FL 0-9:30

FL/PE14: 4x4r All sets feel great. Great tension and body shape. Tough towards end. Keep movement controlled. 

Kip Extension 

10r FL/PE14-iM for each work set

Low Bridge single leg lift

sPL 10:00 - 26:30

Wrist conditioning series

SPL/SE2: 5x25s used Dumbbells for last few sets. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 27:30 - 38:20

HBP/PE15: 3x5r 2x4r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 39:15 - 48:00

RC/PE14: 5x5r Last set only hit 4. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone

F7 GST B Hamstrings/Calves

Weight: 172 (a little wreck less in cals the last few weeks=a little soft in the belly. Tighten that up man! 

Total time: 54:00 good pace. Slower on squats (increased KB weight by 10 pounds) but made up time and ended just 45 seconds slower. Excellent workout today.

SLS 0 - 15:00

SLS/SE3 5rx5 35# kb for all sets. Great sets. Still hitting 5. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Jefferson Curls 16:45 - 22:00

95 x 5 x 5

Hamstring Curl 22:45 - 29:15

Warm-up 90 x 12

130 x 8 great set

130 x 7

130 x 6 felt heavy today. Was doing easy sets of 8 last time. 

115 x 12 

Constant tension, no jerking or pulling. Form perfect in every rep. Bump work sets to 135 

Calf Raises 30:00 - 40:00

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. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

MN 41:30 - 49:00

MN/PE9: 4x4r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

SL 49:30 - 54:00

SL/PE10: 4x8r 

First two sets of eight reps, last two sets at 6 reps. Much tougher when I do these last.

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

Sent from my iPhone

Sent from my iPhone

F7 A GST

Total time: 42:00

Still have acute tendonitis in forearms and elbows, but resumed Rx. Took out planche leans and reverse curls for now. Good pace. Felt strong today. 

Weight : 170 this AM. Tracking cals closely again starting this week. 

FL 0-7:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape. Last set feet start to drop towards end. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 8:00 - 22:00

Wrist conditioning series

SPL/SE2: 5x25s used Dumbbells for last few sets. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

HBP 23:30 - 35:00

HBP/PE15: 3x5r 2x4r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 36:00 - 42:00

RC/PE14: 5x5r Last set only hit 4. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone

F7 GST B Deadlift

Total time: 60:15

Good pace, good workout. About 6:00 slower than last best, but progressed on DL and SLS. Good workout today. 

SLS 0 - 16:00

SLS/SE5: 5rx5 (mastery)

Holding 35# kb 

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Sumo Deadlift 18:00 -38:45 (all DL sets)

225 x 6

355 x 4 felt pretty tough. Probably had a 5, but number 4 felt like the last rep w/ perfect form. Belted. Keep at it. 

325 x 6 no belt. Great form, straight through. Felt good.  Good weight. Great leg drive. (Started this set at 27:00)

325 x 6 no belt Good weight. Last few a struggle. Short break between 5 and 6. Great leg drive. Focus on maintaining form. Great weight, great effort. (Started this set at 31:15)

 Conventional DL

295 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 36:30)

295 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 40:30)

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

MN 45:00 - 51:30

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats (65#)

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

SL 52:00 - 60:15

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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F7 GST B Squats (Snatches/Lunges)

Total time: 51:00 great workout! 

SLS 0-18:30

SLS/SE3 5rx5 all sets holding 35# kb (4 actually with kb-1st set just body weight) Good weight. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

DB Snatches 19:15- 40:00

70 x 8 

80 x 6 good weight. Forearm strain preventing grip overhead. Stopped after these sets. 

5x5 BB lunges @ 155#

90 x 3 good drive! Great depth and form. Perfect set. Last set with left arm just barely short of lockout, so maybe a full three isn't fair. DIDNT DO TODAY

75 x 6 Perfect set. Great form, good weight. Maybe up to 80 next week.  DIDNT DO TODAY

75 x 6 Wow! Nice work! Great weight. Mentally tough toward the end, but once I committed, the strength was there.  DIDNT DO TODAY

SL 38:00 - 43:30

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 44:30 - 52:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST A

Total time: 52:00

Still have acute tendonitis in forearms and elbows, but resumed Rx. Only added 2:00 and also added wrist conditioning exercises. Good pace. Felt strong today. 

Weight : 172 this AM. Cals kind of all over. Haven't tracked really accurately for a few weeks. Back in the saddle today. 

FL 0-10:00

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape. Last set feet start to drop towards end. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 11:00 - 30:00

Wrist conditioning series

SPL/SE2: 5x20s used Dumbbells for last few sets. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

ADDING SET OF REVERSE EZ CURLS X 12 w/ 20lbs ON BAR. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

Bonus Stuff (time deleted) POSTPONING THESE UNTIL FOREARM PAIN SUBSIDES. 

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. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 31:30 - 42:15

HBP/PE15: 3x5r 2x3r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took 1:00 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 43:00 - 52:00

RC/PE14: 5x5r Last set only hit 4. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

Sent from my iPhone

F7 GST A

Total time: 50:00 

Still have severe tendonitis in forearms and elbows, so scaled sPL back a bit. 

Weight : 170 this AM. Cals around 1900-2000

FL 0-8:15

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape. Last set feet start to drop towards end. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 9:00 - 26:50

SPL/SE2: 5x15s used Dumbbells for last few sets. Dropped to 20s from 25s to help forearm pain

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

ADDING SET OF REVERSE EZ CURLS X 12 w/ 20lbs ON BAR. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

Bonus Stuff (time deleted) POSTPONING THESE UNTIL FOREARM PAIN SUBSIDES. 

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. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 27:45- 40:30

HBP/PE15: 3x5r 2x3r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 41:00 - 50:00

RC/PE14: 5x5r Last set only hit 4. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

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F7 GST B Deadlift

Total time: 54:30 

Good pace, good workout. About 4:00 faster than last best, and progressed on DL. Good workout today. 

SLS 0 - 13:00

SLS/SE5: 5rx5 (mastery)

Holding 25# kb 

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!

Sumo Deadlift 16:00 -38:45 (all DL sets)

225 x 6

355 x 5 felt pretty good. Probably had a 6, but number 5 felt like the last rep w/ perfect form. Belted. 

325 x 6 no belt. Great form, straight through. Felt good.  Good weight. Felt strong. Go to 330 next week. (Started this set at 24:00)

325 x 6 no belt Good weight. Last few a struggle. Short break between 5 and 6. Great leg drive. Focus on maintaining form. Great weight, great effort. (Started this set at 28:15)

 Conventional DL

295 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 32:30)

290 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 36:00)

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

SL 40:45 - 47:15

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 48:00 - 54:30

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

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F7 GST B Squat

Total time: 51:00 great workout! 3:00 min slower overall but added weight on pistol squats today. Several weeks since BB squats, so happy that didn't drop much. Plus, this morning I had zero motivation and almost called it a rest day. 👊🏻

SLS 0-15:30

SLS/SE3 5rx5 all sets holding 35# kb (4 actually with kb-1st set just body weight) Good weight. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Barbell Squat 17:30- 31:30

135 x 8 ATG

225 x 6 ATG felt super light today. 

275 x 4 ATG nice! felt OK today. Great depth and perfect form. Belted. Last wweek trout was a much easier 5 reps at this weight. Go another few weeks until 5 is there without as much struggle. (23:30)

(28:45) 235 x 8 no belt. ATG. Perfect set. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!

33:30) 235 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough tobit tough,  end, but once I committed, the strength is there. 

Great sets. See if strength maintains next week. If not, maybe consider alternating DB snatches each week. 

SL 38:00 - 43:30

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 44:30 - 52:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

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F7 GST A

Total time: 50:00 

Still have severe tendonitis in forearms and elbows, so scaled sPL back a bit. 

Weight : 167 this AM. Cals around 1900. 

FL 0-8:15

FL/PE13: 5x5r x 15s (30s mastery) All sets perfect. Great tension and body shape. Last set feet start to drop towards end. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 9:00 - 26:50

SPL/SE2: 5x15s used Dumbbells for last few sets. Dropped to 20s from 25s to help forearm pain

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.  Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Forearms still killing today. Strain is unbearable. Palms facing backwards on DB. Seems to be a little easier on forearms than sideways or forwards. 

ADDING SET OF REVERSE EZ CURLS X 12 w/ 20lbs ON BAR. 

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends  an inch or two above navel. Hang way off bench!

Bonus Stuff (time deleted) POSTPONING THESE UNTIL FOREARM PAIN SUBSIDES. 

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. Hands on perfect push-up thingies or dumbbells. 

Really tough today! Must be getting more out of SPL training. Spent extra time getting shape right. When body is hollow, this is much tougher. Go back to 8 reps next week. Keep body hollow. 

4 sets of 8. Great sets. 

HBP 27:45- 40:30

HBP/PE15: 3x5r 2x3r (first three sets hit 5 reps)

Headstand Push-up 

*focus on keeping body in line. Hands on Palm width forward of mat line. Body on a slight angle, but still gives good resistance.  Bar set in 3rd hole from top. Took :30 rest between sets to allow better performance. Shoulders tire quickly. I know it will affect time, but I'm more concerned with quality than speed. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 41:00 - 50:00

RC/PE14: 5x5r Last set only hit 4. Pulling all the way until neck hits bar or it doesn't count. Dropping to a dead hang between reps. 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 90# on cable machine

Bonus: 3 sets of rear felt DB raises #25 x 10

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F7 GST B Hamstrings/Calves

Total time: 53:15 good pace. Slower on squats but made up time and over a min faster. 

SLS 0 - 12:45

SLS/SE3 5rx5 25# kb for all sets. Great sets. Still hitting 5. Maybe try 30 next week. 

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. 

Jefferson Curls 13:45 - 19:00

95 x 5 x 5

Hamstring Curl 19:30 - 26:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

130 x 8 felt strong maybe add 5 or 10 pounds next week

115 x 12 

Constant tension, no jerking or pulling. Form perfect in every rep. Bump work sets to 135 b

Calf Raises 27:00 - 37:00

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. 

This sucks!!! I almost quit 4 times. Keep this weight for a while. Form is everything. 

SL 38:30 - 45:30

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 46:15 - 53:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 65#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

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