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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.
7 June
Jefferson Curls – 8 x 5kg
Reverse Nordics (band assist) – 2 x 108 June
Brisk walk – 32 mins
Burpees – 60 in 6 minsThese were challenges from a book I’m reading called AMRAP.
9 June
ATS – 3 x 4
Patrick Step ups – 3 x 12 x 5kg
ATG Split Squat – 3 x 10 x 17kg
Nordic Curls – 3 x 8
SL Calf Raise – 3 x 12 x BWI like this series and while I have limited time & gym access over summer I need to consider shorter workouts
11 June
Run – 5.38km in 31:28
I tried running one direction for 15 mins then turning, ended up going too far.
18 June
Run – 5km in 26:54
My wife had a freebie sachet of pre-workout which I necked before this run. It had 250mg caffeine which is a LOT for me. Probably reduced my RPE which is a big factor because I don’t really push myself in cardio.
26 June
Circuit: 10 push ups, 20 BW squats – 8 rounds
Another challenge from the AMRAP book.
I’m in Lithuania from 20 June to 12 August and I’m still in quarantine so can’t hit the public gym. I will do a short leg session this week to stay active.
WEEKS 82-85
9 May
L-Sit/Tuck planche/Tuck Pushup – 5 x 3
L-Sit/Tuck planche/Straddle – 4,5,5
Slow Scap Pushups – 3 x 1215 May
L-Sit/Tuck planche/Tuck Pushup – 5 x 3
L-Sit/Tuck planche/Straddle – 2 x 4
Slow Scap Pushups – 3 x 1018 May
Circuit-style:
Arnold Press – 3 x 8 x 8.5kg
Slow Pull ups – 3 x 5
Pike Pushups – 3 x 6
EZ Bar Curls – 3 x 8 x 21.5kg
Hanging Toes to Bar – 3 x 5
Slow Pushups – 3 x 10
DB Hammer Curls – 3 x 8 x 8.5kg
V-Situps – 3 x 10I had ~30 secs rest between each exercise. I introduced a few slower exercises, my feeling is that isometric holds require stability and so rushing through reps of pull ups isn’t that helpful, you need strength through the whole range of motion.
23 May
L-Sit/Tuck Planche/Tuck pushup – 4,4,3,3,2
Pseudo Waistline Straddle Lowers – 5
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow Straddle PPPu – 3 x 2I mixed up my session, getting a bit disheartened and how little progress I’m seemingly making.
26 May
Circuit-style:
Arnold Press – 8,10,10 x 8.5kg
Slow Pull ups – 3 x 5
Pike Pushups – 3 x 6
EZ Bar Curls – 3 x 9 x 21.5kg
Hanging Toes to Bar – 3 x 5
Slow Pushups – 3 x 10
DB Hammer Curls – 3 x 9 x 8.5kg
V-Situps – 3 x 12Next week I won’t have any time to gym so I’ll pick this up in June
WEEKS 77-81
1 Apr
Straddle Bent Arm Planche – 3,2,2,2 secs, 4 x 2 secs
Tuck to Straddle Bent Arm Planche – 5 attempts
Straddle Bent Arm Planche Jump & Hold – 10 attempts
Straddle PPPu – 10
L-sit to tuck to tuck planche – 2,3,4
Scap Pushups – 8,10,8I got a bit disheartened at the session I had been doing and went off on a tangent.
6 Apr
L-sit to tucked l-sit to tuck planche – 4 x 5
Slow Scap Pushups – 4 x 8I stuck with my tangent, this series of transitions has helped me so much so I wanted to get back to doing it. I was trying tuck planche push ups and not managing more than 2-3, which made me realise my base level strength could do with some work. I did some slow pushups with a retracted scapula at the top (rounded back) and these felt good (and tough!).
11 Apr
L-sit to tucked l-sit to straddle planche – 5,4,5,5,4
Slow Scap Pushups – 9,9,9,8,9I briefly popped my legs out into a straddle and was pleased with the stability I had, possibly due to my new parallettes. I’m quite happy to just do this session every 5 days and see if I can make progress.
16 Apr
L-sit to tucked l-sit to straddle planche – 5,5,4,4,3
Slow Scap Pushups – 9,9,9,721 Apr
L-sit to tucked l-sit to straddle planche – 5,5,5,3,3
Slow Scap Pushups – 10,9,8,827 Apr
L-sit to tucked l-sit to tuck planche to tuck pushups – 12 singles
Slow Scap Pushups – 11,11,10,9I added to the combo move as I’m quite stable in a tuck planche. From there I lowered into a tuck planche pushup and back, then returning to the sequence of tucked l-sit and l-sit. That doubles as pushup work but I still added in some slow scap pushups to finish.
2 May
L-sit to tucked l-sit to tuck planche to tuck pushups – 2,2,2,3,2,2,2,2,2
Slow Scap Pushups – 11,11,9,8,8I got ahead of myself with the 3 reps but I was doing two sequences back to back quite well. I also tried to lower into a straddle bent arm planche but it went horribly wrong so I won’t be doing that any time soon. I still feel like progress is being made but it would be nice to add in a straddle element.
Here is the single L-sit/tucked l-sit/tuck planche/tuck pushup combo. Another option is to progress this into a handstand, but being able to do sets of 5+ would surely help with my planche goals.
WEEK 16 + 1
28 Apr
Around The Square – 3 x 4
Tuck Jumps – 2 x 12
Squat Jumps – 3 x 10
Split Jumps – 3 x 6 per side29 Apr
Lateral High Jumps – 3 x 20
Depth Jumps – 3 x 8
SL Box Jumps – 2 x 8 per leg
Seated Box Jumps – 3 x 830 Apr
Uphill Accelerations – 4 x 20m
Uphill Squat Jumps – 3 x 15
Dom Sky Beginner Abs – 1 circuitI’ve been reading up about strength and power training and one chapter showed how long your muscles take to be fully fresh after a workout. Once the soreness/stiffness disappears it’s still another 5-7 days. Some of the other chapters also helped me realise that some light plyometric work for an extra week could be beneficial. I turned to the first three days of Vert Shock and customised it to suit my needs.
5 May
Broad Jumps – 7, best of 254cm
Penultimate Acceleration – 2 x 5
Mechanics Primer – 1 x 5
Full Approach (2 foot) – 12, best LR = 72cm, best RL = 77cm!!Wow. Firstly, it’s eerie how my broad jump is almost the same to the cm. I even flipped the tape measure and used inches, only converting when I was done with all attempts. I hit 75cm with my first RL approach and 76cm soon after. On the 7th or 8th attempt (video below) I managed 77cm, which is a 3cm (1.2 inch) personal best.
It leaves me in a bit of a predicament, because my technique wasn’t perfect, but on reflection I still want to chill for a week and maybe go to the courts for fun instead of to measure my jumps. My legs still have a residual achiness so time off will do them good. I’m 34 so this is probably my last summer doing jump training and then the plan is to pick up something as a Masters athlete, probably 100/200m sprinting.
