RPT Phase 1 W/O C

Last week of deloading.  That I am working out deloaded is just as well because we've had yet another dump of snow this weekend and I spent several hours yesterday shovelling snow.  A tough gig! 

A short break next week will also see my training schedule broken up.  I will lose access to a gym but will improvise with bodyweight exercises.

Today's workout is planned as below.  It may well change depending upon how snowy things are:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (6x120, 8x100, 10x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

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

7. 321 (8L, 8L 8L)

RPT Phase 1 W/O B

Another deloaded session.  I've decided to reintroduce some pillar jumping (or possibly some 'bounding') to trigger my explosive power.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep 
HSPU - Assisted (10, 10, 10) - One-legged Leaps (8, 6, 4)

Main (25 minutes)
1. Pillar Jumps (6, 6, 6)
2. Pistols (6x70, 8x65, 10x60)
3. OACs (6x40, 8x35, 10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (10)
4. Wrist Push Ups (10)
5. Reverse Wrist Curl (10)

RPT Phase 1 W/O A

I took last Friday off and figure I'd start a new cycle - so back to a deloaded session.  The cycles are six weeks long and each workout is full body - from one of three 'flavours' of iron/gym workout performed twice a week, and a martial art workout in between.

I did some ring-work yesterday with Flash and Captain Kid.  Flash (aged 5) is preoccupied with the campus board whilst Captain Kid (aged 8) favours gymnastic rings.  Good fun.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 10s, 10s)
3. Bar MU progression:

• 3 MUs to Skin the Cat to Front Lever
• 3 MUs to StC to Back Lever to FL
• 3  MUs to StC, BL and FL

4. 321 (8L, 8L 8L)

RPT Phase 4 W/O C

I've quite a bit of motivation for the DL this week having seem some 23 y.o guys lifting 240kg for around 10 reps over the weekend.  Monstrous strength!

The goal is to repeat last week's routine (where I had added 10kg and dropped the reps on the week before).  Form will be foremost in my mind.

Warm Up (5 minutes)
Alternate Side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (5/4x130, 7/6x110, 9/8x100)
2. Manna Progression (three rounds for time)
3. Wall Walk (2)
4. Alternate One Legged Backbridge (5s, 5s)

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

7. 321 (8L, 8L 8L)

RPT Phase 4 W/O A

It is cold, foggy and generally grim today so I can't say I am particularly looking forward to this workout:

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:

• 2/3 MUs to Skin the Cat to Front Lever
• 3 MUs to StC to Back Lever to FL
• 3  MU to StC, BL and FL

4.321 (8L, 8L 8L)

RPT Phase 4 W/O B

Phase four - and things feel good.  Left hip is occasionally stiff which I think might be down to DL work.  I will have to keep an eye on this.

Switching down to two 'iron' sessions a week is suiting me.  I feel less harried by the demands of a fitness program and the week generally feels less stressful; the sessions more productive.  There are other workouts in the week - a Lau Gar Kickboxing session splits to the two gym sessions, and there are other lighter martial arts and 'play' sessions with the kids sprinkled throughout the week.  There is even a spot of climbing.

The aim for today is to repeat the work of the last 'W/O B' session but to get that tenth rep on the third set (if not 12 reps)!  The general advice with chinning and pull-ups is not to go to failure.  With the pistols I will look at add a rep on to each set.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (15 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (20 minutes)
1. Pistols (8x75, 10x72.5, 12x70)
2. OACs (8x45, 10x40, 12x35)

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

RPT Phase 3 W/O C

The aim is to repeat last weeks routine (focus is on form).

Warm Up (5 minutes)
Alternate Side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (4/7x130/120, 6/8x110/100, 8/11x100/90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2)
4. Alternate One Legged Backbridge (5s, 5s)

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

7. 321 (8L, 8L 8L)

RPT Phase 3 W/O A

Today's workout:

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:

• 3 MUs to Skin the Cat to Front Lever
• 3 MUs to StC to Back Lever to FL
• 3  MU to StC, BL and FL

4. 321 (8L, 8L 8L)

RPT Phase 3 W/O B

Flakes of snow didn't stop me heading out for this workout.  I soon warmed up and took to my task.  The aim for today was to increase weights and lower reps from the last session - but with a general intention to 'work harder'.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (15 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (20 minutes)
1. Pistols (6x75, 8x72.5, 10x70)
2. OACs (8/6x45, 10/8x40, 9/10x35)

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

RPT Phase 2 W/O C

The aim is for an extra rep on each DL.

Warm Up (5 minutes)
Alternate Side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (7x120, 8x100, 11x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

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

7. 321 (8L, 8L 8L)

RPT Phase 2 W/O A

So no Kill Carrying, rope climbing or ring splits.  The MUs and sprints still give little change.

Today's workout:

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s, 1x10s, 1x10s)
3. Bar MU progression:

• 3 MUs to Skin the Cat to Front Lever
• 3 MUs to StC to Back Lever to FL
• 3  MU to StC, BL and FL

4. 321 (8L, 8L 8L)

RPT Phase 2 W/O B

My upper back is not quite recovered from DLs last Friday.  Today should be sprinting and MUs but the poor weather means that I will head indoor for some pistols and OAC work.

I am keeping with the same weights and will look to push reps by +1 to +2.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Pistols (8/6x70, 10/8x65, 12/10x60)
2. OACs (8/6x40, 10/8x35, 12/10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (12)
4. Wrist Push Ups (12)
5. Reverse Wrist Curl (12)

RPT Phase 1 W/O C

My god - Wednesday kickboxing has left me sore!  I tried hand walking at the end of the session and I couldn't manage four steps compared to my 'length of the sports hall' exploits of recent months.  I've lost a lot and over a short time in the Christmas period.

It isn't all bad though!  During my warm up for Lau Gar I hit a couple of excellent handstands - straight in at the sweet spot and solid for 15s or more.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Deadlift (6x120, 8x100, 10x90)
2. Manna Progression (three rounds for time)
3. Wall Walk (2, 2)
4. One Legged Backbridge (15s)

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

7. 321 (8L, 8L 8L)

RPT Phase 1 W/O B

I'm just about over Monday's workout.  Whilst my weight is pretty stable, that one workout seems to have improved aesthetics!

I'm not sure what to expect of today!  There needs to be some element of suck-it-and-see to get my loads right.  I don't want to push too hard to fast.

Warm Up (5 minutes)
Alternate-side Cartwheels - air squats + side lunges

Skill Work (10 minutes)
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes)
1. Pistols (6x70, 8x65, 10x60)
2. OACs (6x40, 8x35, 10x30)

Forearm and Wrist Prehabilitation (10 minutes)
3. Golfers Elbow Drumstick Rotation (10)
4. Wrist Push Ups (10)
5. Reverse Wrist Curl (10)

RPT Phase 1 W/O A

First proper workout phase for 2013 and I am raring to go!  I am uninjured, arguably weak and out of shape - but happy and healthy.  I am slimming the workouts to three over ten days to allow me to fit in more martial arts training.  Practicalities of where I train on a Monday mean that Kill Carrying will have to be sidelined - as will work on the rings.

Today's workout:

Warm Up (5 minutes)

Skill Work (10 minutes)
Cartwheels - air squats + side lunges
Handstand - one legged floor touches + front/turning/side hanging kicks
Handwalk - tornado kick/(jumping) back kick/spinning hook kick to dragon sweep

Main (25 minutes).

1. Planche Variations (25s, 25s, 25s)
2. Barefoot Sprinting (1x10s, 1x10s, 1x10s)
3. Bar MU progression:

• 3 MUs to Skin the Cat to Front Lever
• 2 MUs to StC to Back Lever to FL
• 2/1  MU to StC, BL and FL

4. 321 (8L, 8L 8L)

More Warming!

I am still 'getting back in to it'.  Once a week to the gym is as much as I am managing.  Shovelling snow has also given me some impromptu workouts, as has walking the kids to school and back.  Obviously the biggest change has been moving from Howard's Obesity Ointment to La Parle Obesity Soap. I mean this stuff works without dieting or gymnastics!*

In the gym I will be hitting an RPT session of OACs and Deadlifting.  The OACs will be at a higher volume (8, 10 and 12 reps), whilst the DLs will be at the lower end (6, 8, and 10 reps), with a low weight (around 100kg) so I can work technique.


*Joke!

Warming Back Up

I have done NO workout since before Christmas.  My abs are marginally visible and I feel a tad out of shape despite washing extensively with Howard Obesity Ointment*.

It is now mid January and I hope the New Year Resolutionists have given up so the gym will be somewhat emptier.  After four weeks or so off, I will start off with some light deadlifting, working on technique.  I won't ramp up to a full program until the start of February.

I was reviewing my progress last year and given my other activites, I feel I need to make more room in my diary.  To this end I am going to hit a 10-day cycle - thus I will have three workouts A, B and C, and will workout out every Monday and Friday, rotating through A, B and C on each subsequent workout.  This means I will be in the gym only twice a week.  I still aim to follow an RPT program.

With the extra recovery time I hope to pursue my martial arts with a little more intent, without detriment to my recovery.

*Joke.  I just use regular soap.

RPT Wk4 W/O3

I've been thinking of pushing the pistol session (workout 2/3), in to a 5x5 template.  I think I am getting close to being able to work on multiple set of body weight alone.

On a bigger-picture scale, I think I need to think about wrapping up this cycle.  Things seem to be going well and a Wendler cycle will give me chance to recalibrate my maxes.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand Variations (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 (6/4x135/140, 8/6x110/120, 10/8x95/100)
4. Wall Walk (3, 3)
5. Backbridge (15s)

Shoulder Pre-habilitation
6. External Shoulder Rotations (12)
7. Internal Shoulder Rotations (12)

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

Weight: 80kg

RPT Wk4 W/O2

Looking forward to this session!  No sure if I will aim for another OAC rep on the head-set, or extend the negative phase of the exercise.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand Variation (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks + hanging/spinning/back kicks)
2a. Pistols (4x80kg, 6x75kg, 8x70kg)
2b. OACs (4x65kg, 6x55kg, 8x45kg)

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

Weight : 80kg

RPT Wk4 W/O1

Working the horse-riding stance for Lau Gar is starting to wear me down a bit.  I am aware of residual aching in my thighs.  I will auto regulate my workouts accordingly.

Captain Kid and Flash are still dragging me out every weekend to put some mileage in on the bikes.  This means my wheelies are getting better (the last kid-skill I really want to master apart from spinning a ball on one finger).

Warm Up (5 minutes)
Main (30 minutes).
1. Stairgators (1)
2. Planche Variations (25s, 25s, 25s)
3. Sprints (15s, 10s, 10s, 10s)
4. Rope Climb (3)
5a. MU to Ring Routine (3, 3).
5b. Scissor Splits (3x '2L, 2R, 2C') 
6. Weighted Barefoot Kill Carry (1)
7. Fingerboard Routine (10min)