This log won't last

Saturday
Soccer.

Sunday
Swimming. No laps or anything, just having fun.

Today
Front Lever Work
Tuck FL, Tuck FL to invert + negative FL, FL kicks, tuck ice cream makers, ring pull-ups

Backwards Sled Drags - 50m x 5 @ 90lbs
Just realized we had these at the gym, and they're great.

Weighted Deficit Push-ups
8 x bw
5 x 6 @ +10kg

Front Squat
5 x 95
5 x 125
3 x 145
3 x 165
1 x 185
1 x 205
1 x 215
3 x 3 x 145
Finally hit 215. Didn't feel too heavy. Progress is fun.

DB Lateral raises
4 x 8 x 25s

Face pulls and ab rollouts to finish.
 
Yesterday
Row
500m - 1:40

Front Squat
Up to 195x1, no drop sets

Weighted chins
4 x 5 @ +20
Despite my lats and teres being in eternal pain and stiffness since starting front lever training, these were the easiest damn weighted chins I've done in forever. Would love to get back to my gymnastic days and pull over 1/2 BW again.

Sprints
4 x 30m

Other stuff
lateral db raise, hammer curls, KB thrusters
 
Not much today, just did some light warm up with bands and DBs and then benched.

Bench Press
12 x 95
5 x 125
5 x 145
5 x 3 x 155
 
Hang Snatch
2 x 3 x 75
2 x 3 x 95
3 x 1 x 105
2 x 3 x 75
3 x 85
First time not doing the power variation in ~2 years. Technique surprisingly felt smoother than ever, but my stability at the bottom just isn't there, hence the even lighter than usual weight. Really looking forward to making slow and steady progress on this lift over the next 6 months.

Gymnastic Strength Training
Wide grip deficit push-ups
Archer Push-ups
Handstand Frog Slide
Plank to Pseudo-Planche hold
Did 5-6 sets on each exercise, rep range varied a lot. Frog Slide HS is awesome, really wakes up the lower traps. Needed to balance all that front lever training with some planche training, because my lats/teres are having a tough time recovering.

Front Squat
5 x 115
5 x 145
3 x 165
1 x 185
1 x 195
4 x 2 x 165
 
Friday
Soccer

Saturday
Rock climbing, mostly bouldering.

Today
Some light snatches to warm up, overhead KB carries, KB push press, etc.

Front Squat
5 x 95
5 x 125
3 x 155
2 x 175
1 x 195
4 x 1 x 205

5 Supersets
Front Squat - 2 x 165
Backwards Sled Pull - 50m
 
Warm-up
Farmer carry, Overhead KB walk, lots of stretching, OH squat, light plyos, facepull, woodcutters, etc.

Deficit Push-ups
6 at bw, +10lbs
4 x 6 @ +20lbs

Hurdles
Many sets up to 40"

Hang Snatch - 1 Power + 2 Full
75, 95, 100 x 2, 105, 110 x 2

KB Swing
10 x 20kg, 24kg, 28kg, 32kg, 40kg
 
Watched the Eddie Hall documentary and felt like deadlifting after that.

Deadlift
8 x 135
5 x 205
5 x 255
3 x 305
1 x 335
1 x 355
1 x 365
0 x 375
3 x 3 x 255
Long story short, misloaded the weights because I wasn't paying attention and thought the 365 rep was actually 375. Then I tried 375 and failed because the 365 attempt burned me out.

OHP
4 x 6-8 x 65
Just felt like risking severe shoulder impingement by doing some light pressing.

Tabata Run
20:10 x 8 on incline treadmill

Front Lever work
etc.
 
Front Squat
5 x 95
5 x 135
3 x 155
3 x 175
3 x 185
3 x 8 x 115

That's all I had time for. Unfortunately I probably won't be able to work out for the next 4-5 days.
 
Long-ish layoff, but I have worked out a few days without logging. Yesterday I worked up to a 220lbs front squat, which is the heaviest I've front squatted in 2-3 years, I think. Followed that with some reverse sled pulls and some bodybuilding/arms stuff.

Today
Shit ton of mobility and flexibility work. Some pull-ups, some dumbbell stuff to start.

Snatch complex @ bar, 75, 80, 85, 90, 95, 100
1 Hang power snatch
1 Hang snatch
1 Drop snatch

Hang Power Snatch Singles
105, 110, 115, 120, 125

Deadlift
Worked up to 3 x 335. Didn't count the weights until the last set, but I worked up to it over 5-6 sets. Overall, pretty happy with that.

Bodybuilding
Superset A. x 3
10 Single Arm Floor Press
15 Band Tricep Extensions

Superset B. x 3
15 KB Sumo High Pull
10 DB Lateral Raise

Superset C. x 3
20 Kroc Rows
12 Rear Delt Fly
 
Yesterday
Front Squat
Work up to 2 x 205
Drop sets at 3 x 5 x 135

Also did some pull-ups, tons of mobility work, light plyometrics, and some prowler pushes.

Today and tomorrow I'll probably take it easy and just do some bench press at home.
 
Front Squat
Work up to 1 x 215
Drop sets at 3 x 3 x 155

Reverse sled pulls
3 x 50m @ 90lbs

Superset x 3
Leg raise to candle stick x 3
Tuck FL to candle stick x 5
Romanian KB deadlift x 8 x 40kg
Ab rollout x 12

One arm KB press
Worked up to 3 x 22kg per arm over 5-6 sets.
 
Snatch Complex
1 Power, 1 Full, 1 Power
3 x 75, 85, 95, 105, 115

Power Snatch
1 x 120, 125, 130, 135 (PR), 140x
Unexpected and satisfying PR. By the time I got to 140 I was pretty beat, may try it again some time in the next few weeks.

Bench Press
8 x 95, 125
3 x 5 x 145
1 x 165, 175

Pull-ups
5 x 5 @ BW

Prowler Push
20m x 120
2 x 20m x 145

Ended with some curls and BTN sandbag press
 
Warmup
Light plyometrics, tons of stretching (ballistic and static), some work with the PVC and bar (twists, squats, squat jumps, OH squat).

Ring Sequence x 8
Pull-up -> Tuck FL -> L-FL -> Candlestick -> STC -> L-FL -> Candlestick -> Tuck FL

Band Assisted FL Pulls
3 x 5

Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
325 x 3
345 x 1
375 x 1
385 x 1
Most I've DL'ed in 2-3 years. I won't be maxing out on my deadlift for at least a month now, if not longer. I finally hit a point where the middle of the lift is just as hard as breaking the floor. I don't want to attempt a max again until I can break the old PR of 405. Until then I'll just be putting in more volume, building up my back, and working on my form.

Superset x 3
Maltese Fly - 8 x 20s
Bicep Curls - 8 x 25s
 
Yesterday
Front squat up to 185 x 4. Drop sets at 3 x 8 x 135.

Today
Front Squat up to 205, and x225. Drop sets at 4 x 4 x 95 with pause.

A. x 3
Weighted Single Leg Lateral Hops (4 heavy chains) - 4 (each leg)
Single Leg Lateral Hops - 6 (each leg)

B. x 3
SLDL - 8 x 165
KB Swing - 10 x 32kg

C. x 3
Floor Press - 10 x 20kg (each arm)
Plank to Pseudo-Planche - 8
Band Tricep Extensions - 12

D. x 3
DB Lateral Raise - 10 x 20s
Ab rollout - 10
 
Was bordering on hypoglycemia or hyponatremia this morning, so training was a bit lackluster. Still managed a PR though.

Power Snatch
3 x 75 (1 full)
3 x 95 (1 full)
3 x 105 (1 full)
2 x 115
2 x 125 (PR)

Panda Pulls
3 x 3 x 145

Front Lever work
Tuck FL Pulls to Candlestick, Negatives to L-hang, L-FL to Candlestick, Hanging Leg Raises

Pseudo-Planche hold on rings
Max hold x 7

Did some light high rep BB stuff to warm up/cool down.
 
Yesterday
Front Squat
Up to 1 x 205
Drop sets at 6 x 2 x 165

Bench Press
Up to 1 x 180
Drop sets at 3 x 10 x 125

Reverse Sled Pulls
3 x 115 x 50m

Handstands and lateral DB raises to finish

I found a good video by a NZ physiotherapist on treating costochondritis. So I'm going to give his exercises a shot and hopefully I can get some relief from the fairly constant chest pain. Started them yesterday, and doing them was difficult and painful, but the inflammation is down today so I'm hoping it wasn't a coincidence.
 
Yesterday
Didn't have a ton of time yesterday.

Front Squats
Up to 2 x 210
Drop sets at 3 x 5 x 145

Superset x 3
Lateral + Front DB raise x 8
Single arm KB Press x 6

Today
Complex x 4
Prowler Push - 20m at 125-170lbs
Sprint - 20m
Prowler pushes were too long. Need to leave them at 10m if I expect any kind of reasonable boost to my sprints.

Metcon - 5 rounds
Hang Power Snatch - 3 x 95
Double-Unders - 20
Ring Sequence - 3 x Pullup + Tuck FL + 5 x L-FL to Candle + 5 x hanging leg raise

Conditioning sucks bad. Need to work on it more, but still balancing it with my main goals in the front squat and front lever.

Day 2 of working on my costochondritis. Ribs definitely feel worked out, feels like there's a ton of scar tissue on my left side. Definitely quite a bit of discomfort but it feels like things are opening up quite a bit.
 
Costo exercises and massage to warmup + Light ringwork and pull-ups.

Front Lever (rings)
STC, Back Lever, Tuck FL Pulls, Ice cream makers

Front Lever (bars)
Band Assisted FL Pulls Pyramid
Working up to the weakest band and back to the strongest.
12 x 5

Weighted Chins
Up to 1 @ +55
Most I've pulled in a long ass time, but still about 30lbs off my all-time PR.

Front Squat
Up to 7 x 175 and 1 x 225
No drop sets - was happy to hit high reps at 175 and a new max and call it at that. I've added 20lbs to my squat since late November with the current plan. 10lbs off my all time PR. 30lbs left until I hit my goal and I can switch focus.

Complex x 4
Weighted Cossack Squats (~50lbs in chains around my neck) x 8
Diagonal Single Leg Jumps x 20m

Superset x 4
OH band tricep extensions x 20
DB curls x 10 x 25s
 
Got a massage last night in order to work on the costo. She spent almost the entire hour working on a few stuck CV joints. Feel loose and am breathing better than ever, but my back is still swollen from that so I had to be cautious today.

Power Snatch
Up to 4 x 1 x 125

Deadlift
Up to 5 x 275
Had to stop there because it was aggravating the swelling in the CV joint.

Single Leg Lateral Jump
4 x 8 x ~30 in chains

Backward-Forward Single Leg skips
5 x 20m

Other stuff
4-point Shuttle Run. Lat pulldowns with bands. Some active hang work. Not much else. Ton of stretches.
 
Front squat
Up to 1 x 210
No drop sets. Soccer tonight, want to keep my legs fresh.

Tried benching and doing front levers, but my CV joint started swelling from both so I had to back off.

Superset x 3
DB lateral raise 10 x 25s
DB curls 6 x 30s
Pallof press band x 10
BB Bent over row 15 x 95

Lots of stretching and costo exercises.
 
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