REGISTER AN ACCOUNT
Who's Online - 0 members and 274 guests

Craig's Bodyweight Training Experiment

Users viewing topic: & 1 Guest

1234

SouthernBrotherIcon...14-07-2015 @ 07:31 
lazy boy
Member 1746, 814 posts
Tue 14/7/15 am

Front tuck lever (rounded back)
1x26 secs (pb)

Front tuck lever (straight back)
3 sets of 3-5 secs

Straight bridge
3 sets of 5

Head bridge
3 sets of 5

Vertical pulls
3 sets of 5
SouthernBrotherIcon...14-07-2015 @ 23:52 
lazy boy
Member 1746, 814 posts
Tue 14/7/15 pm

Push ups
8

Finger tip push ups
5 sets of 5

Planche leans with feet in bands
5 sets of 3

Tuck planche (rounded back)
3 sets of 10 sec

Headstand against wall
3 sets
Managed to hold myself away from wall for 5 secs on best set

Handstand push ups against wall
3 sets of 2
Going as low as I could but depth still needs work.

Ring dips
2,2,3,3,3 getting steadier

Really good session. Everything moving nicely.
SouthernBrotherIcon...15-07-2015 @ 20:44 
lazy boy
Member 1746, 814 posts
Wed 15/7/15

Squats
20x10
40x5
60x5
70x5
77.5x5

Def doh DL (strict form)
60x5
70x5
77.5x5

Yes I'm lifting! But the goal is for slow improvements nailing tech. Doing 531 with real light weights. Stopped at 5 today due to knee. Imagine it's going to take time to get used to lifting again.

Hanging knee raise
1 set of 5 after every set of lifting (8 sets)

Bar jumps (I don't have a box)
35x several
37x3x3

4 rounds of: (with wife)
25 jumping jacks
25 hip thrusts
25 lying leg raise
SouthernBrotherIcon...17-07-2015 @ 22:41 
lazy boy
Member 1746, 814 posts
Friday 17/7/15

Light delt raise combo

Seated strict press
20x5
30x5
35x5
37.5x8
37.5x5 BTN

Climber pull ups
5 sets of 6

Finger tip push ups
5 sets of 6

Push ups
3 sets of 12
SouthernBrotherIcon...19-07-2015 @ 22:31 
lazy boy
Member 1746, 814 posts
Sun 19/8/15

Quick one before bed. Been on 12hr days and didn't finish dinner til 9.

1 round
10 squat thrusts
10 air squats
10 lunges e/l
10 jumps
10 leg raises
1 handstand push up
SouthernBrotherIcon...19-07-2015 @ 22:53 
lazy boy
Member 1746, 814 posts
Also did lots of gripping at work.

CoC #1 - many sets, best was 22 reps with each hand.

CoC #1.5 - many sets, best was 9 reps with left, 8 reps with right.

CoC #2 - a few singles with left, nothing with right.

CoC #2.5 - a few holds as closed as I could get it.
SouthernBrotherIcon...20-07-2015 @ 22:07 
lazy boy
Member 1746, 814 posts
Monday 20/7/15

Tuck front lever
15secs

Flat back tuck front lever
3 sets of 3 secs (was hard tonight)

Tuck front lever to tuck back lever
5 sets of 3 (with 2 sec hold in each position)

Pull ups
Several

BTN pull ups
Several

Leg raises
Some

Forearms really pumped after all the gripping yesterday.
SouthernBrotherIcon...22-07-2015 @ 22:12 
lazy boy
Member 1746, 814 posts
Wednesday 22/7/15

Strict press
20x5
25x5
30x3
35x3
40x7

Dips
BW x5-5
+5 x8
+10 x8
+15 x5

Planche lean
x5

Frog stand
Total 30 secs

Headstands

CoC #1.5 few sets of 5-7
CoC #2 few singles on left
SouthernBrotherIcon...23-07-2015 @ 15:05 
lazy boy
Member 1746, 814 posts
Thursday 23/7/15

Squats
20x12
40x5
50x5
60x5
70x5
77.5x8

Pause front squat
20x12
30x5
40x3 sets of 8 (60 sec rest)

Jumping lunges
3 sets of 16
SouthernBrotherIcon...24-07-2015 @ 03:10 
lazy boy
Member 1746, 814 posts
CoC grippers
#1 L12 R12 x2
#1.5 L8 R8
#2 L1-1-1 R0-0
#1.5 L11-12 R5-7-9
SouthernBrotherIcon...24-07-2015 @ 21:20 
lazy boy
Member 1746, 814 posts
Fri 24/7/15

Tuck front lever to tuck back lever
4 sets of 3 (5 sec hold in each position)

Wall handstand
5 holds walking up the wall
15 attempts with a kick up - 1 successful!

Tuck L-sit
5 sets 5-10 secs

Frog stand
8 sets 3-5 secs

Dragon flag
8 negatives as slow as possible

Pull up ss with fingertip push up
3 sets of 6

Decided to do all calisthenics stuff on 2 days per week. Focusing on straight arm strength. Will be using other days to focus on getting back into light lifting.
SouthernBrotherIcon...25-07-2015 @ 22:11 
lazy boy
Member 1746, 814 posts
Sat 25/7/15

Very quick one

Good mornings
20x 3 sets of 10

4" def clean DL
60x5
70x5
77.5x7 left it there as pulling in left ass cheek.

2" DB one arm DL
37.5x1
47.5x1
50x1 both
55x1 left
57.5x1 left

Plate pinch
15 bumper - a few
10 bumper - lots swapping every 10 secs.

CoC
#1 - 2 sets of 10 each hand
#1.5 - 2 sets of 5

Grip feels tired...
SouthernBrotherIcon...27-07-2015 @ 22:46 
lazy boy
Member 1746, 814 posts
Mon 27/7/15

Am: at work

Nail bending
4" 4.5mm nail x2 full bend
5" 5.6mm nail partial bend

CoC gripper
#1: 2 sets of 10 each hand
#1.5: 3 sets - best was 11L 10R


Pm:

Front tuck lever to back tuck lever
5 sets of 3

L-sit tucked
30 sec total time

Handstands
Several against wall - can kick up ok now
1 full rom HSPU against wall - PB
Several wall walks

Front tuck lever to back tuck lever to skin the cat hang to back tuck lever to front tuck lever to 3 dead hang pull ups...
2 sets
SouthernBrotherIcon...29-07-2015 @ 22:10 
lazy boy
Member 1746, 814 posts
Wed 29/7/15

Squat
20x5
50x5
62.5x3
72.5x3
80x9

Seated strict press
20x5
30x3
35x3
40x8

Lunge
2 sets of 20

Handstand work
Handstand against the wall
Walk up wall
Trying to press into a handstand
Walk across the wall
SouthernBrotherIcon...01-08-2015 @ 21:19 
lazy boy
Member 1746, 814 posts
Sat 1/8/15

10 mins
5 pull ups
10 push ups
15 air squats
7 rounds

Handstand practice

1234

© Sugden Barbell 2024 - Mobile Version - Privacy - Terms & Conditions