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 Post subject: 2013 Log
 Post Posted: Tue Jan 22, 2013 3:45 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 1196
Location: Campbell River, BC
MONDAY

1:00 of frogstands (:15 sets)
1:00 of tuck planches (:15 sets)

tuck planches a bit wobbly but I pushed for the best form possible

3 sets 5 reps wall planche pushups
3 sets 5 reps rolling half lay planche pushups

10 V-ups
10 knee hugs
20 chinnies
3 rounds

TUESDAY

3 sets 5 reps partial ROM pistols (down to bed, kept weight off bed as much as possible)
3 sets 10 reps one legged hip thrusts
3 sets 15 reps one legged calf raises

1:00 planche leans (:10 sets)

I kept the form as strict as possible. I can do more reps with crappier form but this year Im going to practice what I preach with form. I have to build back up some of the abilities Ive lost. Why do I ever stop if I just have to keep rebuilding it? yeesh. I tellz ya, some peoples children :-P

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: 2013 Log
 Post Posted: Wed Jan 23, 2013 4:03 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 1196
Location: Campbell River, BC
WEDNESDAY

1:00 advanced frog stands (realized today I was doing the "advanced" ones)
1:00 tuck planche
(both split up into :15s sets, Ill drop the tuck planches to 10s though cuz form is soo much better)

3 sets 5 reps wall planche pushups

3 sets 3 reps wall standing rollouts

I stopped there. I seemed a bit weak on the pushups, so Ill make wednesday an easier planche day. Next time PPPU's instead. The last 30s of tuck planches where split up into 8s sets (4 for a total of 32s) because thats about the exact point I start to waiver. My legs are sore from yesterday :-S and on that note I did 3 sets per leg of 4 corners for 10 reps yesterday. I failed to include that.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: 2013 Log
 Post Posted: Fri Jan 25, 2013 4:22 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 1196
Location: Campbell River, BC
THURSDAY

I did a bit of running, nothing serious and untimed. My quads where just cooked from the workout on tuesday surprisingly. I had a hot bath to help with the recovery.

FRIDAY

1:00 of advanced frog stands (:15 sets)
1:00 of tuck planches (:10 sets)
3 sets 5 reps wall planche pushups
3 sets 3 reps rolling half lay planche pushups

Im not sure if the rolling half lay's are really appropriate to do at this time. I should focus more on building the real strength right now and form. I paused at the top on the planche pushups and slowed the descent more than the last few times. I may sub out rolling planche pushups for isometrics at my sticking point doing proper half lay planches which is just a few inches off the ground (so basically the very start haha) and possibly some elbow levers.

4 sets 3 reps wall standing rollouts

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Post subject: Re: 2013 Log
 Post Posted: Mon Jan 28, 2013 4:08 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 1196
Location: Campbell River, BC
MONDAY

1:00 advanced frog stands (:15 sets, ready to move up to :20 next week)
1:00 tuck planches (:10 sets, by next week Ill be ready to move up to :12)

3 sets 5 reps wall planche pushups
3 sets 5,5,8 reps pseudo planche pushups

3 sets 3 reps standing rollout partials

everything went good today. the wall planches felt easy but I need to pay attention to my hand placement as it may have just moved up. my hands where under my chest line, just barely. I held the tops of the wall planches well today. with the pseudos I focused more on leaning forward as much as possible than reps, I may have been able to do more reps the first 2 sets but form is more important. I think these two go well together, Ill keep it. The standing rollouts I didnt use a wall today, went quite low, Ill probably be back to doing standing rollouts soon. Next week Ill add some "lower ab" exercises for vanities sake maybe.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: 2013 Log
 Post Posted: Tue Jan 29, 2013 3:47 pm 
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Joined: Tue Mar 04, 2008 10:53 pm
Posts: 1196
Location: Campbell River, BC
TUESDAY

3 sets 5 reps pistols to bed (didnt put weight on it)
3 sets 10 reps per leg one legged hip thrusts
3 sets 15 one legged calf raises per leg, no rest, 15l, 15r,15l,15r, 15l, 15r

Forgot to time my rests for squats. Once again, super strict.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: 2013 Log
 Post Posted: Wed Jan 30, 2013 4:38 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 1196
Location: Campbell River, BC
WEDNESDAY

1:00 advanced frog stands (:20 sets)
1:00 tuck planches (:10 sets)

3 sets 5 reps wall planche pushups
4 sets 5 reps pseudo planche pushups

3 sets 3 reps partial standing rollouts (my chest is about 1 foot from the floor)

Did an extra sets of the PPPU's cuz form broke on the 3rd set, I keep trying to lean out farther and farther every workout and I wanted to at least match the reps of the last workout. Standing rollouts went great today, felt solid but I think putting a little more effort into coming back up using ONLY my abs and less arm movement would help things along.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
 Post subject: Re: 2013 Log
 Post Posted: Mon Feb 04, 2013 4:12 pm 
User avatar

Joined: Tue Mar 04, 2008 10:53 pm
Posts: 1196
Location: Campbell River, BC
MONDAY

1 minute advanced frogstands (:20s sets)
1 minute tuck planches (:12s sets)

3 sets 5 reps wall planche pushups
3 sets 6 reps pseudo planche pushups

3 sets 3 reps partial standing rollouts

My right shoulder was being a little weird today so I re assessed my technique, apparently im not nearly hollow enough and Im "pressing" into my holds instead of "leaning" into them. So instead of rushing things I simply re did my workout for planche days and wrote up some prerequisites for each thing I move onto, theyre strict enough to make sure Im prepared but loose enough to make sure I dont get too bored and I have added a few exercises that will help, I dont think I made them up first but theyre still mine lol. I picked up a pullup bar this weekend so Im putting it up tomorrow and doing a front lever day...Im not sure what its going to be exactly because I havent made the routine for tomorrow yet but Ill follow the same kind of layout as the one I just made out. Oh and Ill be doing planche day just twice a week now but I may do some additional planche leans on other days...not sure yet.

_________________
PB's:
100 Burpees: 5:35
1.5 Miles: 7:58
Deadlift: 375lbs @ 165lbs
Bench: 235 @ 165lbs
Squat: 245 @ 165lbs

"The less weaknesses you have, the stronger you really are."
"One thing at a time, most important thing first, start now."

My Blog
http://attack-fitness.blogspot.com/


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 Profile  
 
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