531 Wk4 W/O3

Deadlift day!  Last day of this cycle.  I think I will repeat this cycle (although holiday will get in the way).  I am looking to use this routine to push volume through reps as follows; 5->8, 3->5, 1->3.  With DLs I will keep to a 531 template.  I need to perhaps try to work on strength for one more cycle and use RMS from an earlier cycle. 

The only other thing I want to do is to put in some exercise variation on occasion - bar MUs in particular.  Something for me to think about....but broadly I am happy with my routine atm.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, front lunges + floor touches, front/side/turning kicks)
2. Manna Progression (three rounds for time)
3. Deadlift (5x63, 5x79, 5x95)
4. Wall Walk (3)
5. Backbridge (15s, 15s)

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

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

531 Wk4 W/O2

Final week in this cycle.  Last night's Lau Gar has left me a bit juiced - lots of sparring so the traps and shoulder are feeling particularly tired.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, one legged floor touches + front lunges, front/side/turning kicks)
2. Pistols (5x31, 5x38, 5x46)
3. OACs (5x29, 5x36, 1x43)

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

531 Wk4 W/O1

I think that the deadlifts on Friday took more out of me than I thought!  Not feeling that fresh for this morning's session.

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).
5. Scissor Splits (3x '2L, 2R, 2C')
6. Barefoot Weighted Kill Carry (1)
7. 321 (8L, 8L 8M)

531 Wk3 W/O3

Deadlift day!  Not looking forward to that 150!

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats + side lunges, front lunges + floor touches, front/side/turning kicks)
2. Manna Progression (three rounds for time)
3. Deadlift (5x118, 3x134, 1+x150)
4. Wall Walk (3)
5. Backbridge (15s, 15s)

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

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

531 Wk2 W/O2

I did some awesome (for me!), handstands last night.  One in particular hit over 20s.  My approach of doing less reps, increasing my rest and generally focusing on quality seems to be paying dividends.  I need to work on consistency so that all my handstands are of high quality.

I should point out that with the weights I use in Pistols and OACs below, I round up or down to whatever resolves to the weights available for the kit I am using.  With Pistols I can get to the nearest 2.5kg. 

With OACs it is to the nearest 5kg (unless I chose a smaller weight to pick up and hold in my spare hand).  So the numbers below should be considered as guidance only.

One other consideration; last week I was surprised not to add more reps to the last set of OACs.  But I am doing several warm up sets at the moment, which might have an impact.  I am also driving up and lowering with real intent, so each rep in general takes a little more out of me. 

I will be interested to see how today goes give that I kept something back from Sunday's workout.

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats, front/side lunges, one legged floor touches, front/side/turning kicks)
2. Pistols (3x54, 3x61, 3+x69)
3. OACs (3x50, 3x57, 3+x64)

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

531 Wk1 W/O3

Deadlift day!

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats, front/side lunges, front/side/turning kicks in between)
2. Manna Progression (three rounds for time)
3. Deadlift (5x94, 5x108, 5+x122)

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


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


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

531 Wk1 W/O2

I've retooled my workout.  Things have got a bit off track due to lifestyle factors so I'm off back to the temple of Wendler.  I will still aim to drive the OAC - that is a single and ongoing objective,  but there are other numbers that need pushing.  The moves will be basic.

Despite earlier proclamations that I would drop down to two workouts a week, I enjoy my Sunday session on the rings, so will seek to make space for it, but keep it short.  The other workouts will feature less volume but with the same kind of intensity.

I am starting from a good place - uninjured - and still need to be mindful of the taxing nature of Lau Gar and the occasional climbing.  I will also try to cut back on the handstanding a bit, throwing the same number but over more days (ie less in any one session). 

The trouble with handstands is that I get too sucked in to messing around with them.   Once fatigued I then start handwalking.  Great fun - but perhaps detrimental in the bigger scheme of things!

Warm Up (5 minutes)
Main (35 minutes)
1. Handstand (air squats, front/side lunges, one legged floor touches, front/side/turning kicks)
2. Pistols (5x50, 5x57, 10/5+x65)
3. OACs (5x42, 5x49, 5+x55)

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

Spot Workout (Wendler)

The continuing cold spell has meant a lot more walking and snow shovelling.  The formal routine has fallen by the wayside, but I have embraced the new workouts the weather has brought.

Today though, it is back in to the gym for a little bit of gentle iron to ensure I keep my gains.  This is just a 'spot workout' - nothing too demanding (I may well push the levels a bit).  The idea is based upon a Wendler template.  I have not really thought about rests - think I will suck it and see.

Warm Up (5 mins)
Main (30 mins)
1. Deadlift 5x91/100, 5x105/120, 5+x119/130
2. Wall Walk : BackBridge 2, 2, 2
3. Planche Press Ups 6, 5, 4
4. Ice Cream Makers 6, 5, 4
5. Four-Way Rotator Cuff 10, 10, 10