F7 GST A

Total time: 59:00 Excellent pace. Strength and mobility coming back. Slight forearm pain today, but not too bad. 

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK: 0:00 - 25:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/ 10lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 26:00 - 43:00

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All but 4th set felt great. 4th set faded around 10 sec. Great tension. Keep shoulders back and lats engaged.

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:30- 59:00

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)- DIDN'T DO TODAY DUE TO TIME RESTRAINTS

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Goblets/Farmers

REHAB WORK:

Ab Roller 1x10(forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets  

Lying DB Overhead Pulses 2x20/10 lbs (half foam roller under- very controlled)

DB Push-ups 1 x 31 (5 regular, 5 diagonal right forward/5 left forward, 5 turned inward, 5 outward, 3 archer over right/3 archer over left) feels good.

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

10r for each work set

Swiss Ball Hamstring Curls

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

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/62lb from bench to mirrors and back-shoulders properly packed x 4 sets. 

KB Walking Lunges 53 x 8 x 2 sets left for all reps than right-short rest between legs. Great weight. 

MN (Supersetted with SL)

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Awesome workout today. Lots of energy, moved really well. 

Sent from my iPhone

F7 GST A

Total time: 59:00 Excellent pace. Strength and mobility coming back. Slight forearm pain today, but not too bad. 

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK: 0:00 - 25:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/ 10lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 26:00 - 43:00

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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! After all sets, 5 reps dry humps

FL 

FL/SE1: 4x18s All sets feel great. Great tension. Keep shoulders back and lats engaged. Very strong today. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:30- 59:00

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Bonus (after clock stopped)

Incline DB Press- peg in third hole

70 x 10

70 x 10

70 x 10 tough last few!

Shoulders back and packed- slow and deliberate- no shoulder pain at all. 

Sent from my iPhone

F7 GST B Hamstring/Calves

Total 68:30

REHAB WORK 0:00-20:00

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups 

Lying DB Overhead Pulses 2x20/10lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  25 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out) always in plank to switch hand positions

SLS  22:00 - 35:45 (Did sets of 6 supersetted with 6 Cossacks on each side)

SLS/SE5: 3x6r good warm up 

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!

Prone Hamstring Curls 36:45 - 46:30

95 x 15

140 x 7 strong all the way through. Last rep tough

140 x 7 tough last rep. 

125 x 12 good set. Higher weight, more reps on all sets. 

Calf Raises 47:45 - 56:30

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. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x18s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A

Total time: 56:30 Excellent pace. Strength and mobility coming back. Slight forearm pain today, but not too bad. 

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK: 0:00 - 24:00

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/ 10lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 25:00 - 41:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x18s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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!

FL 

FL/SE1: 4x18s All sets feel great. Great tension. Keep shoulders back and lats engaged. Very strong today. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  44:00- 56:30

Supersetted HBP with RC. 

HBP/PE: 4x8r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Sent from my iPhone

Sent from my iPhone

F7 GST B Deadift (Sumos)

Total time: 74:30 great workout. A little long, but was on 5 sets for all GST. 

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/12.5 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. 

Set of 15 scapular push-ups 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups   

Lying DB Overhead Pulses 2x20/12.5 lbs (half foam roller under- very controlled) half hands horizontal, half hands vertical 

DB Push-ups  31 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out, 3 archer over right/3 archer over left) feels good.

Plyos 20:45-31:30

Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Bench lateral jumps x 12 x 2 straight through. No pause between reps. Drop really low to get full explosion out of bottom.

Sumo Deadlift (all DL sets) 33:30- 55:00

225 x 6 non dominant grip

355 x 4 felt strong. Belted. Go for 5 next week. 

325 x 6 no belt. Felt strong. Great leg drive. Form perfect. Non dominant grip. 

325 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort. Last rep started breaking a bit, but all reps very strict. 

RDL

225 x 8 Great set. Great weight. Felt very intense throughout. In shoes and standing on 25# plates. 

MN (Supersetted w/SL) 57:15- 74:30

MN/SE2: 5x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 5x18s 

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST A

Total time: 60:45 Good pace. Strength and mobility coming back. Slight forearm pain today. Good to have the weekend to let it rest. 

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK: 0:00 - 25:15

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 26:30 - 43:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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!

FL 

FL/SE1: 4x10s All sets feel great. Great tension and hollow body shape. Very strong today. Keep movement controlled. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  45:00- 60:45

Supersetted HBP with RC. 

HBP/PE: 4x7r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Sent from my iPhone

F7 GST B SQUAT

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

x10 Hip articulations between a sets

Barbell Squat 

135 x 8 ATG

225 x 6 ATG felt super light today. 

285 x 6 ATG nice! felt awesome today. Great depth and perfect form. Belted. Haven't done this weight in over a month.  Felt really strong. Go six one or two more weeks then up to 295. 

235 x 10 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

235 x 10 no belt. ATG. Wow! Nice work! Great weight. Mentally tough towards end, but once I committed, the strength is there. One more week at 10 reps and bump weight to 245. 

Great sets. 

MN (Supersetted with SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A (FIRST PAIN FREE A DAY!)

Total time: 59:45 Good pace. Strength and mobility coming back. 

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK: 0:00 - 25:15

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 1x30 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 1x15

Cable Complexes 20 per direction/15 lb 

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Wrist conditioning series 

sPL 26:30 - 42:30

 Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck planche

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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!

FL 

FL/SE1: 4x10s All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Holy crap. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  45:00- 59:45

Supersetted HBP with RC. 

HBP/PE: 4x7r

Handstand Push-ups (feet at 90 on bar- using dumbells for grip, very slow and controlled. Strength easily there. Ease into the volume. 

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x10r

Bulgarian Rows- feet elevated

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

Sent from my iPhone

F7 GST B Hamstring/Calves

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups 

DB Push-ups  31 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out, 3 archer over right/3 archer over left) feels good.  

Lying DB Overhead Pulses 2x20/10lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

SLS (Did sets of 6 supersetted with 6 Cossacks on each side)

SLS/SE5: 3x6r good warm up 

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!

Prone Hamstring Curls

95 x 15

140 x 8 strong all the way through. Last rep tough

140 x 7 tough last rep. 

125 x 12 good set. Higher weight, more reps on all sets. 

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. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A

Elbows and forearms slight strain, but not as bad as recently. 

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week.  

REHAB WORK:

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 2x15

Cable Complexes 20 per direction/15 lb 

DB Push-ups 31 (5 regular, 5 diagonal right forward/5 left forward, 5 angled in, 5 angled out, 3 archer over right/3 archer over left) 

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

Wrist conditioning series

sPL Supersetted Planche work with Lever work. Seemed to work well. Much faster. 

SPL/SE: 4x15s used DB today to spare wrists. Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck Planche alternated with Advanced Crow

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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!

FL 

FL/SE1: 5x7s All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Holy crap. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP  Supersetted HBP with RC. 

HBP/PE: 4x5r

Straight bar dip (alternated over/underhand grip)

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE: 4x5r

Handstand push-ups/feet on bar (very slow and controlled. Shoulder felt OK. Strength was there to do more, but didn't want to push it. This was the first time I've been in HS position since shoulder injury. 

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

F7 GST B Deadlift

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups 

Cable complexes 20r per direction 15lbs

Set of 15 scapular push-ups 

DB Push-ups  31 reps (5 regular, 5 diagonal right forward/5 left forward, 5 hands angled in, 5 hands angled out, 3 archer over right/3 archer over left) feels good.  

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled) half hands horizontal, half hands vertical 

Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Bench lateral jumps x 12 x 2 straight through. No pause between reps. Drop really low to get full explosion out of bottom.

Sumo Deadlift (all DL sets)

225 x 6 non dominant grip

355 x 4 felt strong. Belted. 

325 x 6 no belt. Felt strong. Great leg drive. Form perfect. Non dominant grip. 

325 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort. Last rep started breaking a bit, but all reps very strict. 

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

Was doing two sets previously. Add second set in a few weeks. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

Sent from my iPhone

F7 GST B Squat (Goblets/Farmers)

REHAB WORK:

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

Single Leg Bench Jumps

12rx3

3 sets perfect for now. Maintaining explosiveness until last set. Feel it waning though. 

6r SLS/SE3-iM for each work set

Glute Ham Raises 

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

x10 Hip articulations between a sets

KB Goblet Pause Squats/Farmer Carry Superset

80lb x 10-two seconds in very bottom of position before exploding up/53lb from bench to mirrors and back-shoulders properly packed x 4 sets. 

Add 4th set and up Farmer Carry weight

BB Lunges 155 x 8 left for all reps than right-short rest between legs. Great weight. Left big toe hurts a bit when I do my right leg forward 

MN (Supersetted with SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Awesome workout today. Lots of energy, moved really well. 

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F7 GST A

A little run down today. Elbows and forearms starting to hurt a little during planche work. Don't rush it. Maybe do a deload week next week. 

Time:75 min. Rehab is taking about 25-30 min

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week. 

Once shoulder is feeling better, see 3/3/2016 for where I was in the F7 progressions. Take it easy and don't rush things. 

 

REHAB WORK:

Spine Roll x 1 min

Ab Roller 1x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Scapular push-ups 2x15

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 2 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) Seated-limits cheating

Lying DB Overhead Pulses 2x20/7.5 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

Wrist conditioning series

sPL 

SPL/SE: 4x15s used DB today to spare wrists. Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels very shaky. 

Tuck Planche alternated with Advanced Crow

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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!

FL 

FL/SE1: 5x7s All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Holy crap. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

HBP 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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F7 GST A

A little run down today. Elbows and forearms starting to hurt a little during planche work. Don't rush it. DELOAD helped a bit. 

Time:70 min. Rehab is taking about 20 min

Note: Left shoulder ROM improving. Still can't free hang, but getting better each week. 

REHAB WORK:

Spine Roll x 1 min

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 2 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) 

Tricep DB Extension/Stretch/ 1 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) Seated-limits cheating

Lying DB Overhead Pulses 2x20/ 10 lbs Use 10 lbs next time (legs elevated, bar pad under back, maybe use half foam roller? very controlled)

FL 

FL/SE1: 4x12s All sets feel great. Great tension and hollow body shape. Tough towards end. Keep movement controlled. Holy crap. 

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic 

sPL 

Wrist conditioning series

SPL/SE: 4x12s Went to tuck planche today to see if taking knees off elbows will reduce elbow pain I'm feeling. Feels a little better. 

Good sets. Keep arms straight. Really focusing on driving hips up and shoulders protracted.  Great quality reps. 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 

HBP/PE: 5x10r

Korean dip

10r HBP/PE-iM for each work set

Chest stretches on dip machine/ both arms and then each arm separately

RC 

RC/PE14: 5x10r

Bulgarian Row-feet elevated/last set broken 6/4. Good form. Full ROM

5r RC/PE14-iM for each work set

Rear Shoulder distraction 50# on cable machine

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F7 GST B Deadlift

Note:Shoulder feeling much better. Still can't free hang, but ROM has improved a ton and these new strengthening exercises feel great. 

REHAB WORK

Ab Roller 2x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 2 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 1 x 12/35 lb plate (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 2x20/7.5 lbs (legs on bench, half foam roller under- very controlled)

SLS (Didn't do today)

SLS/SE5: 5rx5 (mastery) good warm up nowadays

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!

Bench lateral jumps x 12 

Rebound Broad Jumps- 4 x 5r (2 mat square minimum-forward then left/forward then right)

5 hip articulations per leg between sets

Sumo Deadlift (all DL sets)

225 x 6 non dominant grip

345 x 5 felt strong (did 355 @ 4 last top set, but ease back up- I think you could do it next week. Use belt.)

325 x 5 no belt. Still stopped at 5. Focus on leg drive 

325 x 6 no belt Good weight. Shoulder feels pretty good. Great leg drive. Focus on maintaining form. Great weight, great effort.

 Conventional DL (skipped today to ease back into regular volume)

315 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. 

Was doing two sets previously. Add second set in a few weeks. 

MN (Supersetted w/SL)

MN/SE2: 4x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 4x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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F7 GST B SQUAT (DELOAD 50% VOLUME)

REHAB WORK:

Ab Roller 1x21 (forward, diagonals = 1 rep)

Lunge lawn mowers 1 x 21 per side/10 lbs (forward, diagonal, and lateral =1 rep x 7) Arm held at a 90 from body to work shoulder in a more vulnerable angle. Dropped weight to 10

Set of 15 scapular push-ups between sets

DB Push-ups 1 x 21 (5 regular, 5 diagonal right forward/5 left forward, 3 archer over right/3 archer over left) feels good.  

Tricep DB Extension/Stretch/ 1 x 12/30 lb (very slow, focus on stretch at bottom of mvmt) tough last few. Keep elbows pointing high 

Lying DB Overhead Pulses 1x20/10 lbs (legs on bench, half foam roller under- very controlled)

Single Leg Bench Jumps

12rx1

6r SLS/SE3-iM for each work set

Glute Ham Raises 

x10 Hip articulations between a sets

Barbell Squat 

135 x 8 ATG

225 x 6 ATG felt super light today. 

225 x 10 no belt. 

MN (Supersetted with SL)

MN/SE2: 2x5r

1/2 L-sit Leg Extensions

10r MN/SE2-iM for each work set

Seated Pike Pulses 

Overall a great workout. Way to push the pace.

SL 

SL/PE12: 2x15s

Side Arch Body Holds

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

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