So after some time off from the S&C world (fed up with all the guru's, the inability of certain people & trainers to have a decent dicussion), I'm back on track for about 3 months now.

Mostly bodyweight training with heavy focus on calisthenics.

PR on pull ups is 12 at the moment. Not too wide grip.

Today

conditioning day

- 4 sets of 5 jumps onto an 80 cm box (that's 2.6 feet).

- 10 x 100 meter sprints, 1 minute rest.

- 10 sets of 2 burpees, 30 second rest between the sets.

Low workload due to bruised ribs with cartillage damage. The fucker is regrowing, so I cannot go very heavy on conditioning days.

Reading: Murikami - Sleep
Listening: Slayer - Disciple

Barfight yesterday, helped the doorman.

today

- 35 pull ups in sets of 5
- 35 push ups in sets of 5 (feet elevated)
- 35 dips in sets of 5
- 35 rows in sets of 5 (mixing supinated & pronated grip)

5 wrist rollers for extensors.
5 wrist rollers for flexors. both with 4.5 kilo.

Tomorrow conditioning day. Rib hasn't flared up all weekend.

No conditioning day. Uni-stuff got in the way.

Today

edit: warm up:

40 mountain climbers.
10 box jumps, at 90 cm height.
50 jumping jacks.
30 navy seal jacks.
Hip kossacks.

10 pulls-ups, strict form. 2 sets of 5 reps.

16 chin-ups, strict form. 2 sets of 8 reps.

20 burning dips, 5 sets of 4 reps. Downwards 3 seconds, upwards 4 seconds.

40 horizontal rows, 4 sets of 10 reps. Up 2 seconds, downwards 3 seconds.

40 elevated push ups, 4 sets of 10 reps. Down 3 seconds, upwards 2 seconds. Alternating shoulderwidth & diamond form.

10 wristrollers, dorsiflexion only.

cool down:
10 hip cossacks
sleeper's stretch
sleep.

Today

The aftermath.

Warm up:
- 50 jumping jacks
- 30 navy jacks
- 2 sets of 5 high jumps
- 40 mountain climbers
- 10 hip kossacks

- 2 sets of 5 pull-ups.
- 2 sets of 5 dips. Ultraslow.
- 3 sets of 10 reverse rows. Ultraslow (different handsetting: close, wide, medium).
- 3 sets of 10 push-ups. Ultraslow (elevated, diamond 2).
- 8 sets of wrist-roller dorsiflexion.

Ultraslow stuff seems to burn it. I was toasted after this. Could be the lack of sleep aswell.

6 days and 5 essay's later.

Today

warm up:
50 jumping jacks
15 high jumps
Hip cossacks
Animal walks:
- lizard 15 meter
- bear 15 meter


35 chin-ups: 7 sets of 5 reps.

35 dips: 7 sets of 5 reps.


Grip work:

- Turning a 25kg plate around, using just pinch-grip (2 handed).
- 5 sets of 4.5 kg wristroller.

Cool down:

Sleep..

Grip & core day.

core

10 around-the-world plate juggles with 25 kilo plate.

2 sets of 45 seconds plank
2 sets of 45 seconds pus-up position on 1 arm
2 sets of 45 seconds superman

3 sets of 30 seconds above exercices

4 sets of 15 seconds above exercices


grip:

- plate-spinning.
- wrist-roller.
- levering with 9 pound hammer.

Due to time problems:

100 push ups every day

50 pull ups each day. Done in sets of 10.

Looking forward to vacation, aka training time.

More time so:

today

general warm up: jumping jacks, 60

5 pull ups
5 horizontal rows (supinated grip)
5 chin ups
5 horizontal rows (pronated grip)
5 hands cross over pull ups (1 hand pronated, 1 supinated)
5 rows with above grip.

all done in a superset. 5 rounds, with a 3 minute break between each round. To get the focus on quality movements & power.

3 days ago:

5 dips
50 push ups in a 45° angle to avoid slacking or bad form.

4 rounds.

+ 30 pull-ups, mid-wide grip.

today:

general warm up consisting of squats, jumping jacks, mountain climbers & 5 sets of 2 burpees (rib flared up again due to sparring).

5 pull-ups
50 "horizontal rows" in a 45° angle. (supinated hands & arms tend to switch every set). Hand narrower every set.

6 rounds,

supinated grip: wide, mid & narrow.
pronated grip: wide, mid & narrow.

thoughts & notes:
- Very general, basic training. Must get some rings.
- 1st set is always cold on the fingers, subsequent sets go well. Even in minus 5 degrees weather.
- Need more unipodal work.
- Need more mobility for lower legs & core work.
- My grip is fucked. Forearms are litteraly pulsing.
- Controlling the movement through slow moves seems to have some serious benefits. Nice stretch feeling in the antagonist muscles & I feel my tendons getting stronger.

Exam schedule

Morning
Jumprope 10 minutes
20 minutes of active stretching. Kozzacks, cobra's, piriformis & hipflexors stretch.

Before dinner
mondays: 5X20 meters sprinting, 30 seconds of rest
wedneysday: 3 km run
friday's: 5x100 meter sprints, 5 minutes of rest between them.

After dinner
50 pull-ups

Afternoon break:
core-training. RKC-plank, paralettes, sideplank & legraise.

After supper
strength workout.
- mondays: dips & push ups (variety off). With resistance bands, different inclinations, higher reps region and so on to keep things interresting.
-tuesdays: pull-ups, chin ups, horizontal rowing. The basics, again: different stuff to realy get going.
- wednesdays: grip & legs.
- thursdays: dips & push ups.
- fridays: pull ups
-saturdays: legs & grip.

This will be the schedule for the upcoming month and the month december. Between training I study.