Forum Replies Created
-
Posts
-
WEEKS 90-94
28 June
Wrist Mobility, 2 sets
Shoulder Mobility, 2 setsI have a handstand program from Tom Merrick that I wanted to do while I was away. I’m convinced that handstand is an almost essential skill when it comes to planche and I’ve seen people lower themselves into a straddle which is what I’d like to be able to do. His website is here https://www.bodyweightwarrior.co.uk/
29 June
Handstand Warm up (1 set)
Handstand Mobility (2 sets)Again from the Tom Merrick program, it involves things like first knuckle push ups, wrist rocks, wrist flexor/extensor stretches then some shoulder work adapted from Emmet Louis.
3 July
A1 L-Sit – 3 x 20 secs
A2 Push ups – 3 x 10
A3 Pull ups – 3 x 5
Hammer Curls – 3 x 10 x 25lbs5 July
Handstand warm up (1 set)
A1 Wall assisted handstand – 30,30,25 secs
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 20 secs8 July
Handstand warm up (1 set)
L-sit / Tucked L-Sit / Straddle – 4,4,5,4
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow scap push ups – 3 x 1010 July
A1 L-sit – 3 x 20 secs
A2 Slow pull ups – 3 x 5
A3 V-sit ups – 3 x 12
A4 Slow Scap push ups – 3 x 10B1 Hammer Curls – 3 x 10 x 25lbs
B2 Pike Push ups – 3 x 6I had 8 exercises but I was using some outdoor equipment in a park for pull ups & L-sit, then coming back to the garden where someone loaned me a pair of 25lbs DB’s for the rest.
15 July
Handstand warm up (1 set)
L-sit / Tucked L-sit / Tuck Push up – 4,4,4
L-sit / Tucked L-sit / Double Tuck Push up – 2, 1
L-sit / Tucked L-sit / Bent Arm Handstand – 4,3 (attempts, not successful)
Dom Sky Beginner Abs – 1 circuitI’m really comfortable with the single tuck push up and if I’m to progress my strength I need to start repping it out. I also feel it’s good to spend time upside down for my handstand training so I tried a bent arm handstand on the parallettes, which was a bit of a mess.
17 July
A1 Hammer Curls – 3 x 10 x 25lbs
A2 Pike push ups – 3 x 6B1 Slow pull ups – 3 x 5
B2 L-Sit – 3 x 20 secsI like this because I can drop exercises when time is limited, as it was today.
19 July
Handstand warm up (1 set)
Free handstand practice – 5 mins
A1 Handstand kick ups – 3 x 10
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 25 secs
Handstand warm up (1 set)The warm up doubles as a cool down. I was looking at the progressions and I liked the sound of handstand kick ups. The goal is to fall an equal number of times forward (back to start position) and back (going too far). In general I’m scared of falling so I don’t kick up enough. I also learned to kick up in a split stance and bring the legs together having touched the wall. Enjoyable session.
23 July
A1 Cable Seated Row – 4 x 12 x ??
A2 Lat Pulldown – 4 x 12 x ??
B1 Cable Curl – 4 x 10 x ??
B2 Slow push ups – 4 x 10
Dom Sky Beginner Abs – 1 circuitThis was a hotel gym which had unlabelled weights. There was such a limited choice of machines that suited my needs but I was happy to at least get something done.
28 July
Free handstand practice – 5 mins
A1 Handstand kick ups – 2 x 10
A2 Reverse table top – 2 x 30 secsI had to cut this session short, which was a shame because I really like this one and was able to do it on grass at a friend’s house.
31 July
Handstand warm up (1 set)
A1 Slow pull ups – 3 x 5
A2 L-sit – 3 x 20 secs
A3 Slow Scap push ups – 3 x 11
A4 V-sit ups – 3 x 15B1 Pike Push ups – 3 x 7
B2 Hammer Curls – 2 x 10 x 25lbs
B3 Arnold Press – 2 x 8 x 25lbs
B4 Bicep Curl – 2 x 10 x 25lbsNice to do the full session at least once, even if it should have been three sets of the second circuit.
3 August
DeFranco Daily Dozen
10 August
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
A1 SLRDL – 3 x 12 x 50lb total
A2 SL Calf Raise – 3 x 12 x BWI’ve been in Lithuania 20 June-12 August and had no gym access and barely any free time to do legs. My groin, calves and Achilles feel neglected so I need some TLC in the form of a massage gun and a few consecutive days of DeFranco’s daily dozen and then I can get back to some proper lifting.
12 July
A1 Step ups – 5 x 10
A2 Sit ups – 5 x 12
A3 Jumping jacks – 5 x 14
A4 Front Plank – 5 x 60 secsDeFranco Daily Dozen
One more challenge from the AMRAP book
13 July
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BWI only have a pair of 25lb dumbbells and my resistance bands so did a lot of single leg work here.
18 July
DeFranco Daily Dozen
Already getting poor at consistently doing this
20 July
Patrick Step Up – 3 x 15 x 50lb total
ATG Split Squat – 3 x 12 x 50lb total
Reverse Nordic (banded) – 3 x 12
SLRDL – 3 x 10 x 50lb total
SL Calf Raise – 3 x 12 x BWQuite a lot of DOMS last time so did exactly the same again
1 July
DeFranco Daily Dozen
2 July
Run – 3.5km in 19:54
4 & 5 July
DeFranco Daily Dozen
7 July
SL Calf Raise – 3 x 12
9 July
DeFranco Daily Dozen
I realised I have a bit of Achilles tendonitis so I’m laying off the running. Will hit the gym next week for legs and try to prioritise stretching and calf work
WEEKS 86-89
7 June
Upper body stretches, 6
I spent a full week looking after my 8 month old twins to give my wife a break and my back and shoulders felt horrific from all the lifting, burping and soothing (they are 8kg each).
13 June
Pseudo waistline straddle hold – 2 x 4 x 5 secs
L-Sit/Tucked l-sit/straddle – 5,4,5I need to incorporate more straddle if I want to make progress.
17 June
Circuit-style:
Arnold Press – 10,10 x 8.5kg
Slow Pull ups – 2 x 5
Pike Pushups – 2 x 6
EZ Bar Curls – 2 x 9 x 21.5kg
L-sit – 2 x 15 secs
Slow Pushups – 2 x 10
DB Hammer Curls – 2 x 10 x 8.5kg
V-Situps – 2 x 12I subbed in L-sit as I won’t have access to a pull up bar for a few months.
I had my second vaccination on the 23rd so needed a few days off. I’m in Lithuania from 20 June to 12 Aug and really need to settle on a routine to avoid stalling. I’ve already purchased parallettes so should be able to get something done next week.
