Wk2 W/O2

I am platueauing at the moment.  Not sure there is much I can do apart from persist.  Stimulation is a moving target and performance does not move in a linear fashion.

I've incremented the weights by 5kg on the DLs.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, floor touches + front/side/turning hanging/back kicks, Tornado Kick/Dragon Sweep/Back Kick)
2. Manna Progression (three rounds for time)
3. Deadlift (3x105, 3x125, 4/3+x135)

4. Wall Walk (3)
5. Alternate One Legged Backbridge (15s, 15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. External Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/ 16/20 pull ups

531 Wk2 W/O1

Again I have missed the first workout of the week (my Sunday workout). Xmas socialising is taking a front seat. I miss the sprints and planches but am not going to sweat it.  I came short on the OACs last time, only managing one rep on the last set.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, floor touches + front/side/turning hanging kicks, back/tornado kicks + dragon sweep)
2. Pistols (3x60/55, 3x10/65, 6/3+x75/70)
3. OACs (3x60/55, 3x65, 1/3+x70)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

7. Chin ups (16/20) + '321'

531 Wk1 W/O3

Deadlift day! 

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches +  front/turning/side hanging kicks, tornado kick/jumping back kick /spinning hook kick to dragon sweep)
2. Manna Progression (three rounds for time)
3. Deadlift (5x100, 5x110, 6/5+x130)

4. Wall Walk (3, 3)
5. Alternatve One Legged Backbridge (15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. Internal Shoulder Rotations (12)
8. 321 (8L, 8L, 8L) or 18/20 Pull Ups

531 Wk1 W/O2

Not feeling too enthused for the following:

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches +  front/turning/side hanging kicks, tornado kick/jumping back kick/spinning hook kick to dragon sweep)
2. Pistols (5x60, 5x65, 8/5+x70)
3. OACs (5x45, 5x50, 6/5+x55)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

Weight: 82kg

531 Wk1 W/O1

As with the last 531 ramp up phase, I hit the candy last night.  Whereas before it was due to Halloween temptations, last night was driven by alcohol.  Alcohol consumption was driven by victory against the mighty All Blacks!

I tested my maxes last week and they were not improved.  This phase, although broken by Xmas, may prove more fruitful.

Today's workout:

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Barefoot Sprinting (1x10s, 1x10s, 1x10s)
4i. Rope Climb (1)
4ii. MU to Ring Routine (1, 1, 1).
5. Scissor Splits (3x '1L, 1R, 1C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L 8L)

531 Wk4 W/O2

In my last 531 cycle I was contemplating repeating it with 5-8, 3-5 and 1-3 format.  I still think this is a good idea.  I need to change some stuff up - not least the pistols which could benefit from a 5x5 approach.  But with regard to pistols, I need to allow for the amount of horse-riding stance work I am doing atm.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches +  front/turning/side hanging kicks, tornado kick/jumping back kick /spinning hook kick to dragon sweep)
2. Manna Progression (three rounds for time)
3. Deadlift (5x70, 5x80, 5x100)
4. Wall Walk (3)
5. Alt One Legged Backbridge (15s, 15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. External Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/Bouldering

531 Wk4 W/O1

Time has been in short supply so I am having to jig stuff around.  This weeks' workouts will be spread over two weeks!

I am going to introduce some new kicking techniques to work on.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches + front lunges, tornado kick/jumping back kick/dragon sweep)
2. Pistols (5x65/31, 5x70/38, 5x75/46)
3. OACs (5x50/29, 5x55/36, 4/5x60/43)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

531 Wk3 W/O3

Deadlift day!  Not looking forward to that 150 but will push for two reps (my RM is 160kg).  I'm interested to see what I have in my legs as I've been pushing my horse-riding stance on an almost daily basis for the past month or two.  I was doing 3 minute stances morning and night - which dropped to once a day when I hit 3':30".  I am now at 4 minutes so have cut back again to non-training days. Once I get to 5 minutes it is Golden Bridge time!

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks, hanging/back kicks, cartwheels)
2. Manna Progression (three rounds for time)
3. Deadlift (5x120, 3x130, 1+x150)
4. Wall Walk (3)
5. One Legged Backbridge (15s, 15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. Internal Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)/Bouldering

531 Wk3 W/O2

So today it full Hustle Day. Unleash the Kraken!  Hammertime!  I recall my RM for the OAC is 72kg so I hope to get multiple reps at 70kg (and I've rounded this up from 68kg) - even after the previous two work sets.  It may be ugly, but I will pull hard for two reps!

The pistols are a more intriguing.  As I can now do bodyweight (80kg) for multiple reps, I've been thinking of a 5x5 rep workout with a minute or so between reps.  Today the last set will involve me holding a plate cross my chest to raise the working weight to 90kg (but this is a suck-it-and-see approach).

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks, hanging/back kicks)
2. Pistols (5x65, 3x75, 3/1+ x '+10kg')
3. OACs (5x55, 3x60, 1+x70)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

531 Wk3 W/O1

Been for a great autumnal work today - and now on a cold dark evening it is time to head out for a workout.  NOT looking forward to this one....

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
4i. Rope Climb (1)
4ii. MU to Ring Routine (5, 5, 5).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L 8L)

531 Wk2 W/O3

Deadlift day and still with the man flu.  I'd normally wait until Friday to do my DL workout but I am heading off to the House of Commons tomorrow with Captain Kid, so I'm having to bring this workout back a day.


Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, front lunges + floor touches, front/side/turning/Spinning kick, hanging/back kicks, cartwheels)
2. Manna Progression (three rounds for time)
3. Deadlift (3x100, 3x120, 4/3+x130)

4. Wall Walk (3)
5. One Legged Backbridge (15s, 15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. Internal Shoulder Rotations (12)

8. 321 (8L, 8L, 8L)

531 Wk2 W/O2

Hmmm - manflu has flared again.  I've got some aches - but these could be to do with Eskrima last night.  Man, I love stick fighting but getting locked up around the shoulders and wrists can hurt.

I am cutting and pasting the current workouts from a phase earlier in the year.  I just round the working weight up to the next round number (and in some cases 'plus a bit'), so I am not really sure if these are optimal or not.  But I going in with a 'suck it and see' approach.  Once I've hit my RM next week, I will have a better idea of working weight.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, front lunges + floor touches, front/side/turning kicks + low /reverse/spinning kicks)
2. Pistols (3x55, 3x65, 8+x70)
3. OACs (3x55, 3x65/60, 1/3+x70)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

531 Wk2 W/O1

I'nm still being gnawed by manflu.  It seemed to come and go, and I figured I'd get away with it - but over the last week I've had a congested chest.  I now feel I'm well on the road to recovery.

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s, 25s)
3. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s)
4i. Rope Climb (1)
4ii. MU to Ring Routine (3, 3, 3).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Kill Carry (1)
7. Hangboarding (10 min)

531 Wk1 W/O3

Deadlift day!  Will also be curious to see how the handstanding goes.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, front lunges + floor touches, front/side/turning kicks + low /reverse/spinning kicks)
2. Manna Progression (three rounds for time)
3. Deadlift (5x100, 5x110, 5+x130)

4. Wall Walk (3)
5. Backbridge (15s, 15s)

Shoulder Prehabilitation
6. External Shoulder Rotations (12)
7. Internal Shoulder Rotations (12)
8. 321 (8L, 8L, 8L)

531 Wk1 W/O2

Damn work!  It is just eating in to my life.  I'm doing long hours and working in to the evenings - skipping lunch, going in early.  Bothered daily by email, Sametime and phone calls.  Everything is "urgent and needs doing now".  Take a number dude.  I also have a touch of Manflu.

Managed to escape for lunch today and put together the following:
Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, front lunges + floor touches, front/side/turning kicks + low /reverse/spinning kicks)
2. Pistols (5x60, 5x65, 5/6+x70)
3. OACs (5x45, 5x50, 5/6+x55)

Forearm and Wrist Prehabilitation
4. Golfers Elbow Drumstick Rotation (12)
5. Wrist Push Ups (12)
6. Reverse Wrist Curl (12)

531 Wk1 W/O1

On the nutritional front I have eaten quite a bit of candy over the past week due to Halloween.  A quick aside from the night of Halloween itself:

Flash (aged 5): "Halloween has started!"
Captain Kid (aged 8):  "How do you know?"
Flash (aged 5): "I just heard a woman screaming."

I need to test my maxes.  I'd be gutted not to beat my 160kg DL or find that I am getting closer to the OAC.  Over the past 5 months I've focused on RPT training and the volumes for the chosen weights have gone up - but it is the top end I am curious about.  Capacity has increased but have I pushed the 'head room?  So after a week of rest and with Christmas looming, I am going to take up some short sharp 531 work.

Today's workout:

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Barefoot Sprinting (1x10s, 1x10s, 1x10s)
4i. Rope Climb (1)
4ii. MU to Ring Routine (1, 1, 1).
5. Scissor Splits (3x '1L, 1R, 1C')
6. Barefoot Kill Carry (1)
7. 321 (8L, 8L 8L)