F7 GST B Deadlift

Total time: 54:30

Good pace, good workout. About 2:00 slower than last best, but progressed on DL, and SL. 

SLS 0 - 12:00

SLS/SE5: 5rx5 (mastery)

Do one more week at Rx

Single Leg Squat

5r SLS/SE5-iM for each work set

Glute Ham Raises 

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

Sumo Deadlift 14:00 -38:45 (all DL sets)

225 x 6

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

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

325 x 6 no belt Good weight. Last few a struggle. Focus on maintaining form. Great weight, great effort. (Started this set at 27:30)

 Conventional DL

295 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 33:45)

290 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 36:45)

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

SL 43:00 - 48:15

SL/PE10: 4x8r

1/2 Windshield Wipers

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

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 49:00 - 54:30

MN/PE9: 3x3r

V to L Hanging Leg Lifts

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

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

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F7 GST A

Total time: 48:15 (:15 slower. Progressed on FL and sPL and RC)

Weight : 170 this AM. Cals around 2000. 

FL 0-7:00

FL/PE13: 5x5r x 15s (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 - 16:30

SPL/SE2: 5x25s 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. Bench ends above navel. Hang way off bench!

Bonus Stuff 18:45 - 26:00

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. 

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

5 sets of 8. Great sets. 

HBP 27:30- 38:20

HBP/PE15: 5x3r first three sets 4. Last 2 sets 3. Good progress. Felt strong today. 

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 39:15 - 48:00

RC/PE14: 4x5r Good set 

Wide grip Behind Neck Pull-up

5r RC/PE14-iM for each work set

One more week and then do L-sits. 

Side Shoulder distraction 80# 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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GST B Squat(subbed DB Snatches)

Total time: 59:00 did snatches today, so don't compare against squat days

SLS 0 - 12:00

SLS/SE3 5rx5

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

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

DB Snatches 14:15- 40:00

70 x 8 

80 x 6 good weight. 

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

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

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

SL 43:00 - 52:00

SL/PE10: 4x8r

1/2 Windshield Wipers

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

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 53:15 - 59:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

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

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 55#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

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F7 GST B Hamstrings and Calves

Total time 53:45 (8:15 faster with progressions on SLS and SL. Good pace)

Weight: 170

SLS 0 - 11:30

SLS/SE3 5rx5

Single Leg Squat

5r SLS/SE3-iM for each work set

Glute Ham Raises 

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

Jefferson Curls 12:30 - 19:00

95 x 5 x 5

Hamstring Curl 20:30 - 28:15

Warm-up 90 x 12

130 x 8 great set

130 x 8

130 x 8 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 29:30 - 39:15

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 41:00 - 47:00

SL/PE10: 4x8r

1/2 Windshield Wipers

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

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 47:45 - 53:45

MN/PE9: 3x3r

V to L Hanging Leg Lifts

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

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 55#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

Sent from my iPhone

F7 GST A

Total time: 48:15 (:15 slower. Progressed on FL and sPL and RC)

Weight : 170 this AM. Cals around 2000. 

FL 0-7:00

FL/PE13: 5x5r x 15s (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 - 16:30

SPL/SE2: 5x25s 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. Bench ends above navel. Hang way off bench!

Bonus Stuff 18:45 - 26:00

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. 

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

5 sets of 8. Great sets. 

HBP 27:30- 38:20

HBP/PE15: 5x3r first three sets 4. Last 2 sets 3. Good progress. Felt strong today. 

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 39:15 - 48:00

RC/PE14: 5x3r Good set 

Wide grip L-sit Pull-up

5r RC/PE14-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

G7 GST B Deadlift

Total time: 52:15

Good pace, good workout. :45 faster than last best, but progressed on SLS, DL, and SL. 

SLS 0 - 13:30 

SLS/SE3: 5rx5 (mastery)

Do one more week at Rxi

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 14:45 -34:45 (all DL sets)

225 x 6

350 x 5 (skipped today-still feeling a bit weak-do Rx next week) felt pretty good. Energy feels a little low, but managed to get 5. Probably had a 6 and maybe a 7. 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. Felt light.  (Started this set at 23:30)

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 26:45)

 Conventional DL

290 x 8 Great set. Good weight. Felt very strong. Non-dominant grip. (Started set at 30:15)

290 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 33:45)

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

SL 39:00 - 45:15

SL/PE10: 4x8r

1/2 Windshield Wipers

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

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 46:00 - 52:15

MN/PE9: 3x3r

V to L Hanging Leg Lifts

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

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

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GST B Squat

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

Barbell Squat 12:45- 29:45

135 x 8 ATG

225 x 6 ATG

275 x 3 ATG brutal! Great depth and form. Belted. Perfect set. Felt much stronger than last few werks

(23:45) 225 x 8 no belt. ATG. Perfect set. Great form, the last two a bit tough but easier than previous weeks. Stay in the cave! Come for me Gmork! Atreyuuuuu!!!!

28:15) 225 x 8 no belt. ATG. Wow! Nice work! Great weight. Mentally tough tobit tough,  end, but once I committed, the strength is there. 

I think you could do 235 next week. 

SL 33:00 - 42:30

SL/PE10: 4x8r

1/2 Windshield Wipers

Tough without back support, Th is f done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

MN 43:15 - 52:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

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

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 55#

Killers. Make sure knees lock out on every rep. 

Overall a great workout. 

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