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 Post subject: My Log to Strength
 Post Posted: Thu Aug 09, 2012 6:34 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
I was a track / cross country athlete in my high school years with fairly dismal times of 2:09(800m), 4:46(1600m), 10:38(3200m), and 17:42(5000m), but now is the time for STRENGTH.

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


Last edited by Levon_Xidyn on Thu Jul 25, 2013 8:38 am, edited 6 times in total.

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 Post subject: Re: Project 40
 Post Posted: Thu Nov 01, 2012 7:21 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
YOUTUBE channel for various training clips:
http://www.youtube.com/user/leviwca?feature=mhee

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


Last edited by Levon_Xidyn on Thu Nov 21, 2013 12:21 pm, edited 9 times in total.

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 Post subject: Re: Project 40
 Post Posted: Wed Dec 05, 2012 8:26 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 3, 2012

AM:
leg + arm swings
x30 squats
x10 depth pushups (between blocks)
x15 straight leg situps
x6 pullups
3x7 body rows
3x12 knee wrist pushups (start on knuckles and flip to wrists as you descend)

Squats
warmup 2x5 @ 45#, 135#
5x5 @ 190#
Bench Press
warmup 2x5 @ 45#, 95#
5x5 @ 140#
Pendlay Row
5x5 @ 80#
Chinups
3x5 @ +42#
Waterball Carries
3x as long as possible @ ?(don't know the weight)

PM:
5min handstand work
assisted one arm chinups 3x4 @ -40#

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


Last edited by Levon_Xidyn on Wed Dec 05, 2012 8:35 am, edited 2 times in total.

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 Post subject: Re: Project 40
 Post Posted: Wed Dec 05, 2012 8:29 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 4, 2012

PM:
Thick Bar Reverse Curls 3x5 @ 45#, 50#, 50#
Leverage Bar Twists 3x8 @ 2.5#



All thick bars I use are the same diameter as Apollon's axle. (which is 2 and 3/8 inches)

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


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 Post subject: Re: My Log to Strength
 Post Posted: Fri Dec 28, 2012 7:48 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 11, 2012


PM:
neck bridge rolling 3x8 @ +10lb
front neck bridge rolling 3x8 @ +5lb
wrist roller 3x2windings @ 50lb
thick bar reverse curls 3x5 @ 45lb
l-sit practice

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


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 Post subject: Re: My Log to Strength
 Post Posted: Fri Dec 28, 2012 7:49 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 12, 2012

AM:
leg + arm swings
x30 squats
x10 depth pushups
x15 straight leg situps
x6 pullups
3x8 body rows
3x6 knuckle to wrist pushups
squats
2x5 warmup @ 45#, 135#
5x5 @ 210#
bench press
2x5 warmup @ 45#, 95#
5x5 @ 150#
pendlay row
5x5 @ 90#
chinups
3x5 @ +52#
waterball carries
3xas long as possible

PM:
handstand practice 5xas long as technically possible holds
straight arm frog stands 10x5sec.
pike compressions 3x
straddle compressions 3x

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


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 Post subject: Re: My Log to Strength
 Post Posted: Fri Dec 28, 2012 7:51 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 13, 2012

PM:
Neck bridge rolling 3x8 @ +12.5#
Front neck bridge rolling 3x8 @ +7.5#
thick bar reverse curls 3x5 @ 45#
leverage bar twists 3x8 @ 2.5#
2"x4" pinch block 3x20sec. @ 25#,30#,35#

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


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 Post subject: Re: My Log to Strength
 Post Posted: Fri Dec 28, 2012 7:53 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 14, 2012

AM:
leg + arm swings
x30 squats
x10 depth pushups
x15 straight leg situps
x6 pullups
3x8 body rows
3x6 knuckle to wrist pushups
Squats
2x5 warmup @ 45#, 135#
5x5 @ 215#
Press
2x5 warmup @ 45#, 65#
5x5 @ 95#
Deadlift
1x7 warmup @ 135#
1x5 @ 220#
Pullups
3x5 @ 42#
Waterball Carries
3x as long as possible

PM:
handstand practice - 5x as long as technically possible
tuck back lever 6x8sec.
compressions x3
straddle compressions x3

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


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 Post subject: Re: My Log to Strength
 Post Posted: Fri Dec 28, 2012 7:54 am 
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Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 15, 2012

AM:
leg + arm swings
x30 squats
x10 pushups
x15 straight leg situps
x6 pullups
5x2min. rounds of jump roping w/ 30sec. rest
5x10 burpees w/ 15-20sec. rest

PM:
Neck Bridge Rolling 3x8 @ +15#
Front Neck Bridge Rolling 3x8 @ +7.5#
Wrist Roller 3x2windings @ 52.5#
Thick Bar Reverse Curls 3x5 @ 45#
Tuck L-sit 3x6sec.

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


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 Post subject: Re: My Log to Strength
 Post Posted: Thu Jan 17, 2013 10:51 am 
User avatar

Joined: Sat Mar 29, 2008 9:20 am
Posts: 1316
Location: Texas
December 17, 2012

AM:
leg + arm swings
x30 squats
x10 depth pushups
x15 straight leg situps
x6 pullups
squats
2x5 warmup @ 45#, 135#
5x5 @ 220#
bench press
2x5 warmup @ 45#, 95#
5x5 @ 155#
pendlay row
5x5 @ 95#
chinups
3x5 @ +57#
waterball carries
3xas long as possible

PM:
handstand holds 5xas long as technically possible
3x pike compressions
3x straddle compressions
assisted one arm chinups 3x5 @ -40#
RTO support holds 3x20sec. (around 75degrees)

_________________
CURRENT GOALS
- one arm wheel rollout
- one arm chinup


My Current Log(December 2012 - now)


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