F7 GST B Deadlift

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

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

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

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb X 10r per arm

53lb X 10r per arm

Then immediately: 53lb x 20 two hands

5 hip articulations per leg per direction between sets

Long Jump

4 jumps x 3

BB Deadift 

135 x 12

225 x 10

225 x 10

MN (Supersetted w/SL) 57:00- 68:30

MN/SE5: 4x15s

L-sit Holds

Great sets. 15 sec perfect. Add 5th set next week. 

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Holds

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST B Squat

Time: 72:30

Note: haven't squatted in several weeks. Slight pain in lower back. 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

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

Jump rope x 3 sets@1 min each

Single Leg Hip Thrusts

55# @ 10x3 broken sets. Tough!

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets

Straddle Bench Jumps

12rx2

x10 Cossack Squats between sets

Pistol Squat 

Slight groin ache. Not a strain, just sore. Cossacks? Football?

BW x 8 ATG

BW x 8 ATG nice! Broken sets. felt awesome today. Great depth and perfect form. No belt. 

BW x 8 no ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but I haven't squatted in a few weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

Great sets. 

MN (Supersetted with SL)

MN/SE4: 4x15s

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 5x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A

Total time:   77:30

Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:30

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 48:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 3x15s tuck planche- NO resting knees against sides of arms. 

Advanced frog stand 2 X 30 sec

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP   50:30 - 77:30

Supersetted HBP with RC. 

HBP/PE: 5x4r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

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

RC 

RC/PE: 4x4r/2x4 pull overs

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST A

Total time:   

Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x4r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

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

RC 55:30- 70:30

RC/PE: 3x5r/2x4 pull overs

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST B Deadlift

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

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

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

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb x 10 both arms warm up 

53lb X 10r per arm

53lb X 10r per arm

53lb X 10r per arm

Then immediately: 53lb x 20 two hands

5 hip articulations per leg per direction between sets

Long Jump

4 jumps x 3

BB Deadift 

135 x 12

225 x 10

225 x 10

MN (Supersetted w/SL) 57:00- 68:30

MN/SE5: 4x15s

L-sit Holds

Great sets. 15 sec perfect. Add 5th set next week. 

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 4x12r

Side Arch Body Holds

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST A

Total time:   

Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

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

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST B Squat

Note: haven't squatted in several weeks. Slight pain in lower back. 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

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

Jump rope x 3 sets@1 min each

Single Leg Hip Thrusts

55# @ 10x3 broken sets. Tough!

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets

Straddle Bench Jumps

12rx2

x10 Cossack Squats between sets

Barbell Front Squat 

Lower back a little sore. 

135 x 8 ATG

155 x 10 ATG nice! felt awesome today. Great depth and perfect form. No belt. 

155 x 10 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but I haven't squatted in a few weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

Great sets. 

MN (Supersetted with SL)

MN/SE3: 5x5r

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 5x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST Hypertrophy

REHAB WORK: 

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

Incline DB Press

65 x 13

65 x 12

65 x 12

SUPERSET WITH:

DB Rows on Rack

70 x 14

70 x 14

70 x 13

Rear Delt Cable Raises

40 x 13

35 x 15

35 x 15

Incline DB Curls

35 x 8

35 x 8

35 x 6

Then: 25 x 8 hammercurls

SUPERSET WITH:

Tricep Presses EZ Bar

80 x 12

80 x 12

80 x 12

Then: 60 x 12

Next time add BW Squats, Hamstrings and Calves

Sent from my iPhone

F7 GST A

Total time:   

Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

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

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST B Deadlift

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

REHAB WORK

Lacrosse roll outs x 1 min

Segmented roll outs @ 5 per segment 5 lb dumbbells

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

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

DB Push-ups  30 reps (6 regular, 6 diagonal right forward/6 left forward, 6 hands angled in, 6 hands angled out, feels good.) No touch down between hand positions. 

Dynamic leg/ankle stretches

Jump rope x 3 rounds @ 1 min each

KB Swings 

53lb X 8r per arm

53lb X 8r per arm

53lb X 8r per arm

Then immediately: 53lb x 20 two hands

5 hip articulations per leg between sets

Long Jump

4 jumps x 3

KB Deadift single arm

53 x 8 per leg

53 x 7 feels a bit heavy for the weight

53 x 8  Perfect form. 

MN (Supersetted w/SL) 57:00- 68:30

MN/SE4: 5x5r

L-sit Leg Straddles

5r MN/SE4-iM for each work set

Straddle Jefferson Curls

45# plate 

SL 

SL/PE13: 5x12r

Side Arch Body Rocks

10s SL/PE13-iM for each work set

Bent Hurdler Static 10#

Sent from my iPhone

F7 GST Hypertrophy

REHAB WORK: 

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

Incline DB Press

65 x 13

65 x 12

65 x 12

SUPERSET WITH:

DB Rows on Rack

70 x 14

70 x 14

70 x 13

Rear Delt Cable Raises

40 x 13

35 x 15

35 x 15

Incline DB Curls

35 x 8

35 x 8

35 x 6

Then: 25 x 8 hammercurls

SUPERSET WITH:

Tricep Presses EZ Bar

80 x 12

80 x 12

80 x 12

Then: 60 x 12

Next time add BW Squats, Hamstrings and Calves

Sent from my iPhone

F7 GST A

Total time:   

Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

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

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- DIDNT DO TODAY

Pseudo-planche push-ups 

BW x 5 x 3

Sent from my iPhone

F7 GST B Squat

Note: haven't squatted in several weeks. Slight pain in lower back. 

REHAB WORK: 

Spine Roll x 1 min

Segmented Roll Outs 5 per segment @5lb

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

Scapular push-ups 1x15

Lying DB Overhead Pulses 2x20/10 lbs  (half foam roller under back-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 Hip Thrusts

BW @ 10x3

3 sets perfect for now. Maintaining maximum tension until last set. 

x10 Hip articulations between a sets

Straddle Bench Jumps

12rx2

x10 Cossack Squats between sets

Barbell Squat 

Only did 135x8, 225x10, 225x5 and stopped. Lower back a little sore. Did KB Lunges to finish. 

135 x 8 ATG

275 x 5 ATG nice! felt awesome today. Great depth and perfect form. No belt. 

225 x 10 no belt. ATG. Perfect set. Felt very strong. Great form, the last two a bit tough but I haven't squatted in a few weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!   

225 x 10 no belt. ATG. Holy crap. Last time I squatted, I was doing 10 reps with 235. Mentally tough towards end, but once I committed, the strength is there. 

Great sets. 

KB Walking Lunges

53# from KB rack to mat and back

MN (Supersetted with SL)

MN/SE3: 5x5r

L-sit Leg Extensions

10r MN/SE3-iM for each work set

Straddle Jefferson Holds

45lb x 10s

Overall a great workout. Way to push the pace.

SL 

SL/PE13: 5x15

Side Arch Body Rocks

5r SL/PE12-iM for each work set

Bent Hurdler Twist 10#

Sent from my iPhone

F7 GST A

Total time: 70:30 (5 min faster than last workout. Energy and strength still good, kept steady pace and good output. Felt very strong. Slight irritation in rear right shoulder)

REHAB WORK: 0:00 - 18:00

Spine Roll x 1 min

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

Scapular push-ups 1x15

Wrist conditioning series 

Cable pull downs #4 hole x 20 @ 100 lb

Narrow grip rows 100# x 20

Cable pull downs #1 hole x 20 @ 100 lb

(Kneeling, forehead against bar, slow and controlled)

Scapular push-ups 1x15

Lying DB Overhead Pulses 20/ 12.5lbs  (half foam roller under back-very controlled) half hands vertical/half horizontal

Prone Shoulder Raises (lat pull down bar) x 20. Wow. Keep head down. Try to get each rep above bench level. 

DB Push-ups 35 (7 regular, 7 diagonal right forward/7 left forward, 7 angled in, 7 angled out) 

sPL 19:30 - 32:30 paced well. (Sharp forearm pain in left arm)

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

SPL/SE: 5x15s tuck planche today to see if taking knees off elbows will reduce elbow pain I'm  feeling. Feels very shaky. 

Advanced frog stand X 30 sec

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

1/2 planche holds. 6-7 sec. Legs still bent, but hips off the ground. Tough today!

FL 33:30 - 46:30

FL/SE1: 5x15s Great tension. Keep shoulders back and lats engaged. Back flat, not rounded. Legs extended just a bit. Knees ahead of elbows. Good progress!

Tuck Front Lever

10r FL/SE1-iM for each work set

Medium Bridge single leg lift. Arm fully extended. Focus on thoracic flexion, not lumbar. 

HBP  47:30 52:45

Supersetted HBP with RC. 

HBP/PE: 5x5r Perfect form. HUGE difference pressing out after negatives even at 90 degrees 

Handstand Push-up Negatives (body at 90 with shins on bar- using dumbells for grip, very slow and controlled-10 sec eccentric) Rough towards end. Stay in the cave. 

10r HBP/PE-iM for each work set

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

RC 55:30- 70:30

RC/PE: 5x5r

Pull-ups-slightly wider than shoulder width (alternated sets with front of neck and behind neck. Feels ok. Keep controlled and stop at first sign of irritation)

5r RC/PE14-iM for each work set

Lat stretch/5lb plate shoulder extension x 5 reps

Bonus (after clock stopped)- Pseudo-planche push-ups 

BW x 5 x 3