F7 GST A

Total time: 43:00

FL 0-4:20

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 4th set of levers tough, but got it done. 

sPL 5:30 - 12:40

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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

Bonus Stuff 13:40 - 17:45

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 24:45- 34:00

HBP/PE14: 5x5r

Box Headstand Push-up 

*focus on keeping body in line. No piking, kipping or using any momentum. Last rep a bit ugly. 

30s HBP/PE15-iM for each work set

Bent Arm Prone Static

RC 36:45 - 43:00

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Added 4:00 to last time, but progressed on HBP and mobility requires a full minute between each set, so that makes up more than the 4:00 added. Keep pushing pace. 

Bonus: Lever play for a few minutes after clock stopped 

Sent from my iPhone

Sent from my iPhone

F7 GST B Deadlifts

Total time 43:20

SLS 0 - 6:20 wow. 

*DO 5 sets of 30s next week. 

SLS/SE2: 5x20s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Sumo Deadlift 7:45 -23:20 (all DL sets)

225 x 6

350 x 5 great set. Belted. Probably had a 6th, but wanted to make are I had something in the tank for the following sets. Form was perfect on all 5. 

315 x 6 no belt. Great form, straight through. Felt good. (Started this set at 14:20)

315 x 6 no belt Good set. Straight through, quick reps. Focus on maintaining form. Great weight, great effort. 325 next week (Started this set at 16:45)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 20:15)

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 22:40)

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

SL 27:30 - 36:30 (started 30:30 last week)

SL/PE6: 5x10r

Circling Arch Ups

Last very last set in one direction was rough! Keep it here for another week or two. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

Last set of mobility was awful. Lower back on fire!!!

MN 38:00 - 43:20

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r 30sMN/PE5-iM for each work set

Vertical Pike Hold 

Great pace! 

Pike holds brutal towards end. Grip is failing, but not one set was broken today. 

Overall a great workout. Way to push the pace. I added another set of circles and still beat last week by almost 2 min. The mind is an incredible thing. Nice work Bub. 

Sent from my iPhone

F7 GST B Hamstrings and Calves

Total time 42:55

SLS 0:00- 6:10 😳

ISLS/SE2: 5x20s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Jefferson Curls 7:00 - 11:30

95 x 5 x 5

Hamstring Curl 12:45 - 18:45

Warm-up 90 x 12

130 x 8

130 x 8

115 x 10

115 x 12 broken set with a few breaths after 6 before finishing. 

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

Calf Raises 19:50 - 27:30

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. 

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

SL 28:45 - 36:05

SL/PE6: 4x10r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN 37:30 - 42:55

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

Great pace! About 4 min faster than last week's. Plus upped weight on Jefferson curls. I really have to be getting close to threshold. Some of these sets were brutal. 

Sent from my iPhone

F7 GST A

Total time: 39:05

FL 0-5:09

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 4th set of levers tough, but got it done. 

sPL 6:15 - 12:40

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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

Bonus Stuff 13:40 - 17:50

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 24:40- 31:20

HBP/PE14: 5x5r

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. Last rep a bit ugly. 

10r HBP/PE14-iM for each work set

RC 32:00 - 39:05

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by about 2:00 Still improving! Keep it up!

Bonus: Lever play for a few minutes after clock stopped 

Sent from my iPhone

F7 GST B Deadlifts

Total time 45:00,)-

SLS 0 - 6:25 wow. 

SLS/SE2: 4x20s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Sumo Deadlift 9:00 -26:25 (25:45 last week) (all deadlifts)

225 x 6

350 x 5 great set. Belted. Felt very light today. Probably had a 6th, but wanted to make are I had something in the tank for the following sets. Form was perfect on all 5. Weight came up smooth and fast. 

315 x 6 no belt. Great form, straight through. Felt good. (Started this set at 16:30)

315 x 6 no belt Good set. Straight through, quick reps. Focus on maintaining form. Great weight, great effort. 325 next week (Started this set at 19:30)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 23:15) (23:00 the week before)

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 25:15) (25:00 last week)

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

SL 30:30 - 37:45 (started 30:30 last week)

SL/PE6: 5x8r

Circling Arch Ups

Last very last set in one direction was rough! Keep it here for another week or two. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

Last set of mobility was awful. Lower back on fire!!!

MN 38:45 - 45:00

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r 30sMN/PE5-iM for each work set

Vertical Pike Hold 

Great pace! Out worked squat day with additional DL sets! 

Pike holds brutal towards end. Grip is failing, but not one set was broken today. 

Overall an awesome workout. Really wanted to skip today when I got here. Wasn't feeling it at all. Last week sucked so I knew I had to give it my best. Though I fell behind about :30 in the deadlifts, I made it up over the last two exercises and actually finished over a minute under my last best. Plus I added another set of circles. The mind is an incredible thing. Nice work Bub. 

Sent from my iPhone

F7 GST A

Total time: 42:55

FL 0-4:40

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 4th set of levers tough, but got it done. 

sPL 6:30 - 12:45

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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

Bonus Stuff 13:350 - 18:30

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 26:30- 32:45

HBP/PE14: 5x5r

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. Last rep a bit ugly. 

10r HBP/PE14-iM for each work set

RC 33:50 - 40:50

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by about 2:00 Still improving! Keep it up!

Bonus: Lever play for a few minutes after clock stopped 

Sent from my iPhone

Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance. Used wall today. Working on feeling the cues.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but slowly narrowing. These are starting to feel good.

Sent from my iPhone

Sent from my iPhone

F7 GST B Squat

Total time 39:15

SLS 0-5:10

SLS/SE2: 5x20s (5x30 mastery)

Static Single Leg Squat

*balance a bit tricky. 

5r SLS/SE2-iM for each work set

WRS #1-4

Single Leg Bridge Curl

Good set. Added another set and still under last week's time. 

Barbell Squat 6:00- 20:40

135 x 8 

225 x 6

315 x 3 awesome set. Perfect form and excellent depth. Belted. Only got three, but felt like the depth was better and more confident. 

(15:15) 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. Wow. Cutting rest makes a big difference in the suckiness of this lift. You did it though. 

(19:00) 265 x 8 no belt Wow! Nice work! Great weight. Mentally tough towards the end, but once I committed, the strength was there. Worst set so far. Stay in the cave!! You can do it! 

SL 24:00- 31:55

SL/PE6: 5x8r

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 33:30-39:15

MN/PE7: 4x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. Last two reps on last two sets I was using more lat and leaning back a bit. Watch that form. Gets tough!

30s MN/PE7-iM for each work set

Vertical Pike Hang

Killer workout today. Really minimized distraction and worked on speeding pace. Great job. I REALLY don't know how I can move any faster now. Those squats were killers. And I went a full 5 min faster than last week. Amazing. 

Sent from my iPhone

F7 GST A

Total time: 42:55

FL 0-5:10

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 5th set of levers tough, but got it done. 

sPL 6:30 - 13:20

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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

Bonus Stuff 14:30 - 19:30

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 26:45- 34:15

HBP/PE14: 5x5r

Bulgarian Ring Dip

*focus on keeping body in line. No piking, kipping or using any momentum. Last rep a bit ugly. 

10r HBP/PE14-iM for each work set

RC 35:15 - 42:55

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by about 2:30

Sent from my iPhone

F7 GST B Hamstrings/Calves

 

Total time 47:00

SLS 0:00- 6:55

ISLS/SE2: 5x20s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Jefferson Curls 8:00 - 13:10

90 x 5 x 5

Hamstring Curl 14:30 - 20:20

Warm-up 90 x 12

130 x 8

130 x 8

115 x 10

115 x 12 broken set with a few breaths after 6 before finishing. 

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

Calf Raises 21:30 - 29:55

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 31:45 - 39:25

SL/PE6: 4x10r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN 41:00 - 47:00

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

Great pace! About 2 min faster than last week's. Plus an extra set of Jefferson curls. Felt strong today. 

Sent from my iPhone

F7 GST A

Total time: 45:20

FL 0-5:30

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 5th set of levers tough, but got it done. 

sPL 6:30 - 14:35

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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 

Bonus Stuff 16:20 - 21:45

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 29:20- 36:40

HBP/PE14: 5x5r

Bulgarian Ring Dip

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

10r HBP/PE14-iM for each work set

RC 37:45 - 44:20

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by about 16687&7@&:00. 

Sent from my iPhone

F7 GST B Deadlift (no vigor)

NOTE: Today was one of those days. Everything was heavy, I had no energy, I did a few sets of deadlifts and half heartedly did circles and leg raises. I didn't change any numbers because I don't want to try to mimic today's workout next time. Just erase this garbage and do better than what's posted below. Chin up, brother. Just don't let it happen again to soon. 

Total time 49:20

SLS 0 - 6:00 wow. 

SLS/SE2: 4x20s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Sumo Deadlift 9:15 -25:45 (all deadlifts)

225 x 6

350 x 5 great set. Belted. Felt very light today. Probably had a 6th, but wanted to make are I had something in the tank for the following sets. Form was perfect on all 5. Weight came up smooth and fast. 

315 x 6 no belt. Great form, straight through. Felt good. (Started this set at 16:30)

315 x 6 no belt Good set. Straight through, quick reps. Focus on maintaining form. Great weight, great effort. 325 next week (Started this set at 19:30)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 23:00) 

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 25:00)

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

SL 30:00 - 37:45

SL/PE6: 4x10r

Circling Arch Ups

Last very last set in one direction was rough! Keep it here for another week or two. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

Last set of mobility was awful. Lower back on fire!!!

MN 39:45 - 46:15

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r 30sMN/PE5-iM for each work set

Vertical Pike Hold 

Great pace! Out worked squat day with additional DL sets! 

Pike holds brutal towards end. Grip is failing, but not one set was broken today. 

Overall an awesome workout. Really wanted to skip today when I got here. Wasn't feeling it at all. Felt strong and energized once I started the stopwatch. The mind is an incredible thing. Nice work Bub. 

Sent from my iPhone

F7 GST A

Total time: 47:30

FL 0-5:55

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 5th set of levers tough, but got it done. 

sPL 7:30 - 15:40

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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 

Bonus Stuff 17:30 - 22:50

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 30:30- 38:05

HBP/PE14: 5x5r

Bulgarian Ring Dip

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

10r HBP/PE14-iM for each work set

RC 38:50 - 45:20

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by about 2:00. 

Sent from my iPhone

Handstand Work

HS/PE7
30 Second Handstand Hold
5 x 30s
Feels strong, but still no sense of balance. Rather than using wall, I had Alicia support me in a stacked position. Working on feeling the cues.

Prone Overgrip Dislocate
5x5r
Grip still fairly wide, but slowly narrowing. These are starting to feel good.

Sent from my iPhone

F7 GST B Squat

Total time 44:15

SLS 0-7:55

SLS/SE2: 5x20s (5x30 mastery)

Static Single Leg Squat

*balance a bit tricky. 

5r SLS/SE2-iM for each work set

WRS #1-4

Single Leg Bridge Curl

Good set. Added another set and still under last week's time. 

Barbell Squat 9:00- 24:20

135 x 8 

225 x 6

315 x 3 awesome set. Perfect form and excellent depth. Belted. Do 4 next time. You got it. 

(18:30) 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. Wow. Cutting rest makes a big difference in the suckiness of this lift. You did it though. 

(23:00) 265 x 8 no belt Wow! Nice work! Great weight. Mentally tough towards the end, but once I committed, the strength was there. Worst set so far. Stay in the cave!! You can do it! 

SL 28:30- 35:40

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 36:15-44:15

MN/PE7: 4x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. Last two reps on last two sets I was using more lat and leaning back a bit. Watch that form. Gets tough!

30s MN/PE7-iM for each work set

Vertical Pike Hang

Killer workout today. Really minimized distraction and worked on speeding pace. Great job. I don't know how I can move any faster. Those squats were killers. 

Sent from my iPhone

F7 GST A

Total time: 47:30

FL 0-7:15

FL/PE10: 4x5r

Body Lever (bosu)

10s FL/PE10-iM for each work set

Elbow Bridge

sPL 9:00 - 16:35

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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 

Bonus Stuff 18:00 - 22:50

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. 

5 sets of 8. Great sets. 

DRIVING HOME

HBP 31:30- 39:10

HBP/PE14: 5x5r

Bulgarian Ring Dip

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

10r HBP/PE14-iM for each work set

RC 40:00 - 47:10

RC/PE11: 5x5r 4th and 5th set had short breath between rep 4 and 5. Good set 

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by :20 but added another set of planche push-ups and another set of pull-ups. 

Sent from my iPhone

F7 GST B Hamstrings and Calves

Total time 48:50

SLS 0:00- 7:00

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 8:30 - 12:30

90 x 5 x 4

Hamstring Curl 14:30 - 22:00

Warm-up 90 x 12

130 x 8

130 x 8

115 x 10

115 x 12 broken set with a few breaths after 6 before finishing. 

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

Calf Raises 23:45 - 31:50

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 33:30 - 41:15

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN 42:50 - 48:50

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

Great pace! More than 6 min faster than last week's. Felt strong today. 

Sent from my iPhone

F7 GST A

Total time: 47:30

FL 0-7:45

FL/PE9: 5x5rx10s 

Negative body lever 

5r FL/PE9-iM for each work set

Seal Push-ups 

sPL 9:00 - 17:10

SPL/SE1: 5x30s 

Frog stand

Good sets. All 5 were straight through with just a toe touch 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 

Bonus Stuff 18:30 - 22:45

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. 

4 sets of 8. Great sets. 

DRIVING HOME

HBP 31:50 - 39:20

HBP/PE14: 5x5r

Bulgarian Ring Dip

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

10r HBP/PE14-iM for each work set

RC 40:30 - 47:30

RC/PE11: 4x5r 5th set x 4

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Great pace! Beat last workout by 7ish minutes!

F7 GST B Deadlift

Total time 49:20

SLS 0 - 6:00 wow. 

SLS/SE2: 4x20s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Single Leg Bridge Curl

Sumo Deadlift 9:15 -25:45 (all deadlifts)

225 x 6

350 x 5 great set. Belted. Felt very light today. Probably had a 6th, but wanted to make are I had something in the tank for the following sets. Form was perfect on all 5. Weight came up smooth and fast. 

315 x 6 no belt. Great form, straight through. Felt good. (Started this set at 16:30)

315 x 6 no belt Good set. Straight through, quick reps. Focus on maintaining form. Great weight, great effort. 325 next week (Started this set at 19:30)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 23:00) 

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 25:00)

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

SL 30:00 - 37:45

SL/PE6: 4x10r

Circling Arch Ups

Last very last set in one direction was rough! Keep it here for another week or two. 

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

Last set of mobility was awful. Lower back on fire!!!

MN 39:45 - 46:15

MN/PE5: 4x5r

1/2 Hanging Leg Lifts

Go to 5 sets next week

1r 30sMN/PE5-iM for each work set

Vertical Pike Hold 

Great pace! Out worked squat day with additional DL sets! 

Pike holds brutal towards end. Grip is failing, but not one set was broken today. 

Overall an awesome workout. Really wanted to skip today when I got here. Wasn't feeling it at all. Felt strong and energized once I started the stopwatch. The mind is an incredible thing. Nice work Bub. 

Sent from my iPhone

F7 GST B Squat

Total time 49:00

SLS 0-8:20

SLS/SE2: 5x20s (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

Good set. Added another set and still under last week's time. 

Barbell Squat 10:00- 26:30

135 x 8 

225 x 6

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. 

SL 29:30- 37:45

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 40:15-49:00

MN/PE7: 4x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. Last two reps on last two sets I was using more lat and leaning back a bit. Watch that form. Gets tough!

30s MN/PE7-iM for each work set

Vertical Pike Hang

Killer workout today. Really minimized distraction and worked on speeding pace. Great job. 

Sent from my iPhone

F7 GST A

Total time: 55:15

FL 0-9:50

FL/PE7: 5x5rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL 12:20 - 21:40

SPL/SE1: 5x30s 

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 

Bonus Stuff 23:30 - 27:20

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. 

4 sets of 8. Great sets. 

DRIVING HOME

HBP 35:30 - 47:30

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 48:30 - 55:15

RC/PE11: 4x5r 5th set x 4

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Not bad. Added another set of planche push-ups and I'm only 15 seconds longer than last workout. 

Sent from my iPhone

F7 GST B Hamstrings and Calves

Total time 55:15

SLS 0:00- 7:00

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 8:30 - 14:05

90 x 5 x 4

Hamstring Curl 15:45 - 23:30

Warm-up 90 x 12

130 x 8

130 x 8

115 x 10

115 x 12 broken set with a few breaths after 6 before finishing. 

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

Calf Raises 25:30- 34:50

145 x 10 per position (ended at 27:15)

145 x 10 per position (ended at 30:40)

145 x 10 per position (ended at 

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 37:45 - 46:05

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

MN 47:50 - 55:15

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

Sent from my iPhone

F7 GST A

Total time: 55:00

FL 0-10:15

FL/PE7: 5x5rx10s 

Negative body lever straddle

5r FL/PE7-iM for each work set

Seal Rocks

sPL 11:20 - 21:00

SPL/SE1: 5x30s 

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 

Bonus Stuff 22:30 - 26:10

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. 

3 sets of 8. Great sets. 

DRIVING HOME

HBP 35:30 - 47:15

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 48:30 - 55:00

RC/PE11: 4x5r 5th set x 4

Bulgarian Ring Pull-up

Elbows want to track forward. Keep strict. Last few reps of last two sets not very strict 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Sent from my iPhone

Good set. Good pace.