F7 GST A

Total time: 40:30 (:30 faster than last workout)

FL 0-6:30

FL/PE13: 5x5r x 10s (30s mastery) All sets perfect. Great tension and body shape. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 7:45 - 16:10

SPL/SE2: 5x15s used Dumbbells for last few sets. Felt great. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows. Last set :25. Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Go to :20 each set next week

10r SPL/PE7-iM for each work set

Planche double leg extension. Bench ends above navel. Hang way off bench!

Bonus Stuff 17:15 - 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. 

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 hips high and body hollow. 

5 sets of 8. Great sets. 

HBP 24:00- 32:00

HBP/PE15: 5x3r first set 5. last set only 2. Rough!

Negative Headstand Push-up 

*focus on keeping body in line. 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 34:45 - 40:30

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

One more week and then do L-sits. Tried today and they are brutal. 

Shoulder distraction 90# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

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

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F7 GST B Squat

Total time 53:00

SLS 0-13:30 sucky. 

SLS/SE3: 5x5r

Single Leg Squat Negative

5r SLS/SE3 -iM for each work set

Glute Ham Raise

Good set. Minimize arm involvement in both eccentric and concentric movement

Barbell Squat 14:45- 33:00

135 x 8 ATG

225 x 6 ATG

275 x 3 ATG brutal! Great depth and form. Belted. 

(26:30) 225 x 8 no belt. ATG. Perfect set. Great form, the last few a total mental battle. Stay in the cave! Come for me Gmork! Atreyu!!!

(31:30) 225 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough towards the end, but once I committed, the strength was there. 

I think you could do 235 next week. 

SL 33:30- 41:15

SL/PE6: 5x10r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

I'm doing 6r (3 each direction)

 

MN 42:20 - 53:00

MN/PE7: 5x5r

Under Grip Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. Watch that form. Gets tough!

30s MN/PE7-iM for each work set

Weighted Bench Pike Hold (55#)

Great job today. A few min longer, but progressed on SLS to mastery and really focused on killer form on squats. Bringing ATG on every rep to really strengthen all aspects of the movement and maximize mobility. Energy low today. Really feeling the calorie restriction lately. 

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F7 GST A

Total time: 41:00 (:90 faster than last week)

FL 0-6:45

FL/PE13: 5x5r x 10s (30s mastery) All sets perfect. Great tension and body shape. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 7:45 - 16:15

SPL/SE2: 5x15s used Dumbbells for last few sets. Felt great. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows. Last set :25. Great quality reps. Shoulders high and body hollow. Great tension in the right places. 

Go to :20 each set next week

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 17:20 - 24:30

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. 

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 hips high and body hollow. 

5 sets of 8. Great sets. 

HBP 25:30- 34:00

HBP/PE15: 5x3r first set 5. last set only 2. Rough!

Negative Headstand Push-up 

*focus on keeping body in line. 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 34:45 - 41:00

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

One more week and then do L-sits. Tried today and they are brutal. 

Shoulder distraction 90# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

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

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F7 GST B Hamstrings and Calves

Total time 63:00

SLS 0 - 11:40

SLS/SE3: 5rx5 

Negative 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. Toughie!

Jefferson Curls 13:00 - 19:45

95 x 5 x 5

Hamstring Curl 21:30 - 30:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

115 x 10 felt strong 

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 31:00 - 40:45

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 41:45 - 51:30

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 53:00 - 63:00

MN/PE8: 5x5r mastery

Under grip Hanging Leg Lifts

1r 30sMN/PE8-iM for each work set

Weighted Bench Pike Hold (55#)

Overall a great workout. Way to push the pace. Time a bit longer, but several mobility drills require TUT. Plus, progressed to mastery on MN and SLS. 

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F7 GST A

Total time: 42:30

Weight: 169 cals/2100 average 200p/200c/65f

FL 0-6:15

FL/PE13: 5x5r x 10s (30s mastery) All sets perfect. Great tension and body shape. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 7:45 - 15:15

SPL/SE2: 5x15s used Dumbbells for last few sets. Felt great. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows. Last set :25. 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

Bonus Stuff 16:30 - 23:30

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. 

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 hips high and body hollow. 

5 sets of 8. Great sets. 

HBP 24:30- 34:30

HBP/PE15: 5x3r first set 5. last set only 2. Rough!

Negative Headstand Push-up 

*focus on keeping body in line. 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 35:15 - 42:30

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

Shoulder distraction 80# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

Bonus: Lever play for a few minutes after clock stopped 

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F7 GST B Deadlift

Total time 50:15

SLS 0 - 12:20

SLS/SE3: 5rx5 (first week doing this progression, so time will be longer)

Negative 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. Toughie!

Sumo Deadlift 15:00 -36:30 (all DL sets)

225 x 6

350 x 5 felt pretty good. Energy feels a little low, but managed to get 5. Belted. Last week I only hit two coming back from a little back tweak, so happy with today. 

315 x 6 no belt. Great form, straight through. Energy low. Need more carbs on Sunday. (Started this set at 24:00)

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 27:15)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 32:15)

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 35:15)

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

SL 38:30 - 41:00 

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 43:00 - 50:15

MN/PE8: 4x5r

Under grip Hanging Leg Lifts

Go to 5 sets next week

1r 30sMN/PE8-iM for each work set

Weighted Bench Pike Hold 

Overall a great workout. Way to push the pace.

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F7 GST A

Total time: 42:00

Weight: 170 cals/2200 average 200p/230c/65f

FL 0-6:00

FL/PE13: 5x5r x 10s (30s mastery) All sets perfect. Great tension and body shape. 

Inverted Hang

10s FL/PE10-iM for each work set

Low Bridge

Good set! 

sPL 7:45 - 15:30

SPL/SE2: 5x15s used Dumbbells for last few sets. Felt great. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows. Last set :25. 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

Bonus Stuff 16:30 - 23:30

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. 

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 hips high and body hollow. 

5 sets of 9. Great sets. 

HBP 24:30- 34:00

HBP/PE15: 5x3r first set 5. last set only 2. Rough!

Negative Headstand Push-up 

*focus on keeping body in line. 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 34:30 - 42:00

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

Shoulder distraction 80# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

Bonus: Lever play for a few minutes after clock stopped 

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F7 GST B Squat

Total time 47:00

SLS 0-12:30 sucky. 

SLS/SE3: 5x5r

Single Leg Squat Negative

5r SLS/SE3 -iM for each work set

Glute Ham Raise

Good set. Minimize arm involvement in both eccentric and concentric movement

Barbell Squat 14:45- 28:00

135 x 8 ATG

225 x 6 ATG

275 x 3 ATG brutal! Great depth and form. Belted

(23:30) 225 x 8 no belt. ATG. Perfect set. Great form, the last few a total mental battle. Stay in the cave! Come for me Gmork! Atreyu!!!

(26:30) 225 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough towards the end, but once I committed, the strength was there. 

I think you could do 235 next week. 

SL 30:30- 39:15

SL/PE6: 5x10r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

I'm doing 6r (3 each direction)

 

MN 41:00 - 47:00

MN/PE7: 5x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. Watch that form. Gets tough!

30s MN/PE7-iM for each work set

Vertical Pike Hang

Great job today. About 8-9 min longer, but progressed on SLS to mastery and really focused on killer form on squats. Bringing ATG on every rep to really strengthen all aspects of the movement and maximize mobility. 

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F7 GST A

Total time: 38:15

FL 0-6:15

FL/PE13: 5x5r x 10s (30s mastery) Last set hips piking, not quite 10 full sec. 

Inverted Hang

10s FL/PE10-iM for each work set

Elbow Bridge

Good set! 

sPL 7:45 - 14:00

SPL/SE2: 5x15s used Dumbbells for last few sets. Felt great. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows. Last set :25. 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

Bonus Stuff 15:30 - 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. 

Really tough today! Must be getting more out of SPL training. 

5 sets of 9. Great sets. 

HBP 23:30- 29:30

HBP/PE15: 4x3r last set only 2. Rough!

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 30:30 - 38:15

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

Shoulder distraction 80# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

Bonus: Lever play for a few minutes after clock stopped 

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F7 GST A

Total time: 37:00

FL 0-5:00

FL/PE13: 5x5r x 10s (30s mastery)

Inverted Hang

10s FL/PE10-iM for each work set

Elbow Bridge

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

sPL 6:00 - 13:00

SPL/SE2: 5x15s used Dumbbells for last few sets. Felt great. 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 14:00 - 20:40

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. 

5 sets of 9. Great sets. 

HBP 22:00- 28:30

HBP/PE15: 4x3r

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 29:30 - 37:00

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

Shoulder distraction 80# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

Bonus: Lever play for a few minutes after clock stopped 

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F7 GST B Deadlift

Total time 48:45

SLS 0 - 8:30

SLS/SE3: 4rx4 (first week doing this progression, so time will be longer)

Negative 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. Toughie!

Sumo Deadlift 9:45 -25:30 (all DL sets)

225 x 6

350 x 2 felt heavy. Belted. First time deadlifting since I tweaked my back a few weeks ago. Don't fret too much yet. 

315 x 6 no belt. Great form, straight through. Felt good. (Started this set at 18:00)

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 21:15)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 25:15)

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 27:15)

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

SL 32:30 - 41:00 

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 43:00 - 48:45

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.

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F7 GST A

Total time: 39:45

FL 0-6:15

FL/PE10: 5x5r

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 7:00 - 14:00

SPL/SE2: 5x15s 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 14:45 - 20:30

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 9. Great sets. 

HBP 22:15- 27:30

HBP/PE15: 4x3r

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 28:30 - 36:00

RC/PE13: 5x5r Good set 

Wide grip Pull-up

5r RC/PE13-iM for each work set

Shoulder distraction 80# on cable machine

Did whole workout at gym, so shaved several min off from not driving home. Not using rings for now. 

Bonus: Lever play for a few minutes after clock stopped 

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F7 GST B Squat

Note: Got kicked out of the gym halfway through my squats. They just redid the floor, and couldn't have people on it yet. Went home and did some abs and handstand work. The information below is left as a marker for next week. 

Total time 38:05

SLS 0-9:45 sucky. 

SLS/SE2: 5x30s 

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 11:00- 

135 x 8 

225 x 6

315 x 3

(16:00) 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 23:45- 31:40

SL/PE6: 5x10r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

I'm doing 6r (3 each direction)

MN 32:30-38:05

MN/PE7: 5x5r

Hanging Leg Lifts

Focus on compression happening at hips, not lats pulling away from bar. Makes ALL the difference. 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. Amazing. Beat pace with an added set of circles. 

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F7 GST A

Total time: 39:45

FL 0-5:35

FL/PE10: 5x5r

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 5:15 - 13:00

SPL/SE2: 5x15s 

Advanced Frog stand

Good sets. Keep arms straight. Really focusing on driving hips up off elbows.

10r SPL/PE7-iM for each work set

Planche double leg extension

Bonus Stuff 14:30 - 21:00

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 9. Great sets. 

DRIVING HOME

HBP 26:00- 31:00 

HBP/PE15: 4x3r

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 32:30 - 39:45

RC/PE12: 5x5r Good set 

L-Sit Bulgarian Ring Pull-up

5r RC/PE12-iM for each work set

Perpendicular Lat Rep

:15 longer from last time, but progressed in SP and did 5 reps on FL. Good pace. 

Bonus: Lever play for a few minutes after clock stopped 

Progress Pic:

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F7 GST B Hamstrings and Calves

Total time 47:45

SLS 0:00- 9:00 ouch!

SLS/SE2: 5x30s

Static Single Leg Squat

*balance a bit tricky

5r SLS/SE2-iM for each work set

Increased time from 20 to 30, so don't be shocked if time is increased. 

Single Leg Bridge Curl

Jefferson Curls 10:30 - 15:30

95 x 5 x 5

Hamstring Curl 16:35 - 23:45

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 24:30 - 31:30

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 32:00 - 40:45

SL/PE6: 5x10r (mastery)

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs (doing 6-3 in each direction)

MN 41:45 - 47:45

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

Good pace. About 5 min slower than last week's, but bumped SLS and SL to mastery progression. Plus, feeling pretty lethargic from the Florida trip. Good benchmark to work off for a week or two before moving to next progressions. 

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WEEK IN FLORIDA

I worked out twice during this week, but also did a lot of walking. Diet was pretty good until the last few days. Candy and fried food for three days straight. Whoops! :)

Back on the horse today. Body feels beat up from the travel and energy levels are low, but we'll do our best.



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F7 GST A

Total time: 39:30

FL 0-4:14

*Do five sets next week

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 5:15 - 11:00

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 12:00 - 16:25

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 9. Great sets. 

DRIVING HOME

HBP 23:30- 31:00

HBP/PE15: 4x3r

Negative Headstand Push-up 

*focus on keeping body in line. 

10r HBP/PE15-iM for each work set

Bent Arm Prone Rep

RC 32:15 - 39:30

RC/PE12: 5x5r Good set 

L-Sit Bulgarian Ring Pull-up

5r RC/PE12-iM for each work set

Perpendicular Lat Rep

1:00 longer from last time, but progressed in HBP and did 5 reps on RC. Good pace. 

Bonus: Lever play for a few minutes after clock stopped 

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F7 GST B Deadlifts

Total time 43:20 NOTE: Wasn't feeling super great (cold coming) so I didn't time today. Scaled everything down today, so I just left all info from last week. 

SLS 0 - 6:20 wow. 

SLS/SE2: 5x30s (first week doing 5 sets, so time will be longer)

Static Single Leg Squat

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.

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F7 GST A

Total time: 38:30

FL 0-3:45

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 4:15 - 10:30

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 11:45 - 16:30

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 9. Great sets. 

DRIVING HOME

HBP 23:30- 31:00

HBP/PE14: 5x5r

Box Headstand Push-up 

*focus on keeping body in line. Hips high. 

30s HBP/PE15-iM for each work set

Bent Arm Prone Static

RC 32:15 - 38:30

RC/PE12: 5x4r Good set 

L-Sit Bulgarian Ring Pull-up

5r RC/PE12-iM for each work set

Perpendicular Lat Rep

Dropped over 1:00 from last time. Good pace. 

Bonus: Lever play for a few minutes after clock stopped 

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F7 GST B Squat

Total time 38:05

SLS 0-6:15

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 7:20- 21:40

135 x 8 

225 x 6

315 x 2 felt really heavy today. Meh. 

(16:00) 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 23:45- 31:40

SL/PE6: 5x8r

Circling Arch Ups

5r SL/PE6-iM for each work set 

Outside Inside Outside Backs

I'm doing 6r (3 each direction)

MN 32:30-38:05

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. Amazing. Beat pace with an added set of circles. 

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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 - 11:40

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 13:00 - 17:25

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- 32:10

HBP/PE14: 5x5r

Box Headstand Push-up 

*focus on keeping body in line. Hips high. 

30s HBP/PE15-iM for each work set

Bent Arm Prone Static

RC 33:30 - 39:40

RC/PE11: 5x5r Good set 

Bulgarian Ring Pull-up

Great strong set. Move to PE12 next workout. 

30s RC/PE10-iM for each work set

Perpendicular Lat Static

Dropped 3:00 from last time, even with the added full minute between each HBP set, so that makes up more than the 4:00 added last week. Keep pushing pace. 

Bonus: Lever play for a few minutes after clock stopped 

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