Strength

The aim was four sets of the main sequence (2a-2f):

Warm Up (5 mins)
Main (20 mins)
1a) 15s Sprint to Fig Eights (2x30s, one minute rest between each set)

2a) HSPU (3, 3, 2, 2)
2b) Alternative Leg Pistol (3, 3, 2, 2)
2c) Tuck Planche (4x5s)
2d) Tuck Lever (4x5s)
2e) Alternate One Arm Lock-Off to Lower (3, 3, 2, 2)
2f) Wall Walks (4x3)

All pistols were free and unassisted - which is a bit of progress. Reckon I could have done an extra one on the last set. The negative phase of the exercise was under good control as well.

The HSPUs felt a tad awkward and I was using my heels against the pillar for some assistance, but largely my arms were doing the work and feeling stronger.

This variety and intensity that I am using seems to be really giving me good gains. I intend (!), to post about why I chose to perform sets and reps the way I do - at some point in the future. It certainly beats three sets of ten for gains!

Strength Workout

Today I start back cycling through the workouts listed with tags to the right. Beginning at 1 - a strength workout, I made a few adjustments, but it was essentially the same workout.

The aim was four sets of the main sequence (2a-2g):

Warm Up (5 mins)
Main (25 mins)
1a) 15s Sprint to Fig Eights (2x30s, one minute rest between each set)

2a) HSPU (3, 3, 2, 2) - assisted on the third rep of the first two sets.
2b) Alternative Leg Pistol (3, 3, 2, 2) - assisted on the third rep of the first two sets.
2c) Tuck Planche (4x5s)
2d) Tuck Lever (4x5s)
2e) Alternate One Arm Lock-Off to Lower (3, 3, 2, 2)
2f) Backbridge (3x20s)

The big development is that I can do more sets of handstand pressups! Four sets of two unassisted is a personal record (IIRC). The same with the pistols - four sets of two unassisted pistols is a personal best.

I don't do HSPUs or Pistols that often, so I guess it is a cross training effect. The Tuck Planche also seems to be a PB - with four sets of 5s in a harder variation.

It was a fantastic day - blue skies all the way. Thus I finished the workout with a bit of handstand work and general sunning!

Overall, I seem to be making gains from variety and novelty. The workouts are all around 30 minutes once or twice a week. I am completely free of injury save for a niggle in my right knee (blogged about earlier), which is getting better by the week.

I still intend to move further from note-taking and measuring. I take more from my workout than a bunch of numbers. Sure, you need a handle on what you are doing. A successful hunt or a successful escape would have been feed back enough, and I want to concentrate on a similarly high level view of where I am physically.

Steady progress in the bodyweight exercises above, for me, ticks this box rather than getting bogged down in the minutae of lbs, shilling and pence.

Strength Workout

Spring has sprung! Today there was barely a cloud in the sky and having had three weeks rest from all gym work (one of which was a rest from anything involving any kind of formal exercise apart from running around the park with my kids), I was raring to go.

I should add that the rest was assisted by a fair bit of chocolate that I am still trying to get through, and a few non-paleo foodstuffs like bread and potato (which I will not avoid for the foreseeable future).

Warm Up (5 mins)
Main (30 mins)
1a) Sprint (2x15s, one minute rest between each set)

2a) Assisted Pistol (Left Leg 4x3)
2b) HSPU (4x2)
2c) Assisted Pistol (Right Leg 4x3)
2d) Alternate One Arm Lock-Off to Lower (4x3)

3a) Tuck Planche (4x5s)
3b) Tuck Lever (4x5s)
3c) Back Bridge (3x15s)
3d) Splits (3x30s)
3e) Alternate Leg Cuts (3x30s per leg)

As always, after a rest, I get back in to my workouts with a quick sprint or two. For me there is no better way to announce to my body that we are back in business!

The main aim of this session was to perform 4-5 sets of 2-3 reps with about 3-4 minutes of rest in between (hence the circuit training format of sequential exercises). The RM was I guess about 75%. The big news is that I can manage two Hand Stand Press Ups (against a wall). I am not sure how I have arrived at this ability having never having got close before - but the rest period must have driven the breakthrough! Next goal is a free standing HSPU.

My top tip here is that if you have not had a rest from your resistance routine for a while (say 4-8 weeks), your biggest gains might come from kicking back a bit. I am going to try resting before I feel I need it, and resting longer than I want to.