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weekdensity hangsbent over flies (3 sets of 12, 2 min rest)bent over supinated barbell row (3 sets of 12, 2 min rest)overhead press (barbell 3 sets of 12, 2 min rest)Negatives + power pull-upsFront Lever Progression (bent legs, negatives, wide pullups)floor core (15 tucks, 2x30s spiderman hold, 10 twisting crunches, 2x30s hollow hold, 15 back arches, 2x30s dolphin planks) x 2 sets.f3b3repeaters. 6 sets of 50s 7:3 repeaters, 3 min rest between at bodyweight.hypertrophy pullups (bodyweight, 2 min rest)wide pull ups (3min rest)floor corebar corebench (4 sets of 6, 2 min rest)arnold press (6 sets of 8, 2 min rest)
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2022 Nov 213 sets 2x per week on 4 fingers, 3 sets 2x per week pulling with front 2 (feet on the floor)15lb flies with less momentum.95lb rows, finished all sets. Can probably go up next week.65lb x 12, 10, 6Did offset pullups instead of negatives, lowered with more control, but it was hard to find the right level of engagement near the top. I think I can do negatives but need to warm up more.Finished all the reps. Bent leg levers felt harder this week. Tried to do negatives with more control. 45 45 35 35 for the wide pull ups (to keep my shoulders from hunching forward at the top of each rep).
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2022 Nov 144 sets 2x per week. Managed 30 on good sets, ~26s on some.15lb flies with lots of momentum.135x8 95x12 95x12, first set probably too heavy. 45lbx12, 75lbx11, 65lbx7The negatives kind of hurt, and I had a hard time controlling them.Finished all the reps. Keeping lat engagement was tough, focused on "bending the bar". 45lb for the wide pull-ups, felt really tough on my lats after all the lever work, will probably lower that next week.painful. Managed ~10s of the hollow holds.
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2022 Nov 7(deload)Bodyweight. Felt pretty moderate.62x2 62x2 62x2 62x2145x4 155x2 155x2
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2022 Oct 31Skipped (finger injury)Bodyweight favored back 3 (working around finger), did all the hangs. Felt hard but not desperate12 12 12 9 8 762x4 62x4 62x3.5 53x410 cunches, 10 tucks, 30s hollow hold, 5 twisting crunches each side, 15 side crunches & 30s side plank on each side, 15 supermans, 7 pushups, 30s plank. Did everything except for the hollow holds. Instead held for 15s, 5s rest, then held for 10s.Set 1: 8 toes to bar (+5 ankle weight). 30sL sit, 4 wipers (+5 ankle weight) 7.5 1leg levers. Set 2: 7.5 toes to bar (+5 ankle weight). 30s L sit, 4 wipers (+5 ankle weight) 7 1leg levers.155 x4 x4 x4 x3
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2022 Oct 24 (finger injury)4 back, felt pretty hardfavored back 3, managed all the hangs12 11 7 7 6 5 (did them after boulder circuit)62x4 62x4 62x2.5 53x4Tried next level of progression (15 reps of each movement) for set 1. Couldn't manage the hollow holds, so went back to progression A up to that point, then progression B for the side crunches/planks.30s and 30s L sits! Added 5lb ankle weight to toes to bar (8 and 7.5) and to windshield wipers (3 each side). 6 1l levers in each set.155x4 155x4 145x4 145x4 at 20lb: 12 12 12 12 11 10.5
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2022 Oct 17 (sick / traveling)4 front 4 back, felt pretty hard. Index finger injury.6 sets half crimp. Felt hard but not desperate.missed45x6 45x6 45x5.5 45x4missed30s and 25s L sits. Did everything else with pretty good form. Moved up to doing full levers at the end, but only managed 6 and 4. Did lever tucks to finish the set of 8.135x6 145x6 145x6 145x4@20lb: 12 12 12 10 10 10
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2022 Oct 10 (de-load)6 sets half crimp. Finished all the sets, felt hard but not desperate.35x4, 45x4, 45x4, 45x4135x4, 145x4, 145x4, 145x4
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2022 Oct 34 front 4 back, felt really hard6 sets half crimp. Finished all the sets, still felt pretty desperate6 sets of 1035x6, 45x6 ,45x5, 35x6Managed all 3 sets, though still resting about half the time for hollow holds30s and 25s L sits. Managed everything else135x6, 145x6, 145x5, 135x66 sets of 10. Tried to pause a bit at the top. Really tough.
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2022 Sept 264 front 4 back, felt moderately hard6 sets half crimp. Finished all the sets, maybe a bit less desperate on the last set. Index finger on my right hand felt a bit sore/tender.10 10 10 10 9 9 (though perhaps with some momentum)2 sets of 6 at 35, 2 sets of of 6 at 45Corrected form for "crunches" to be less like V-ups, which gave me a bit more juice for the hollow hold. Still rested through about half of the hollow hold though. Managed all 3 sets OK without rest.30 and 22s L sits. Everything else slower, more control.135x4 (after bouldering today)6 sets of 10 at 20lb, 2 min rest. Felt really desperate today, though it was after bouldering unlike previous weeks.
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2022 Sept 194 front 4 back, felt moderately hard6 sets half crimp. Finished all the sets, though still felt pretty desperate at the end.10 10 10 9 8 72 sets of 6 at 35, then went up to 45 and did 5.5 and 4.5Managed all 3 sets, but had to rest a lot during the hollow body hold. 3 sets of "Core 9": 10x crunches, 10x tucks, 30s hollow hold, 10x twisting crunch, [10x side dips, 30s side plank on each side], 10 back arches, 5 pushups, 30s plank.25 and 20s on the L sit. Much slower, much more control.125, 135, 135, 1356 sets of 10 at 20lb. Felt really desperate at the end
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2022 Sept 126 sets half crimp. Finished all the sets4 sets of 4 at 35lbno rest between exercises, did all the crunches in a row. 2 min rest between sets.4 sets of 4 at 125lb
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2022 Sept 53 front 3 back, felt pretty easy.6 sets half crimp. Finished all the sets8 8 8 8 8 835lb/16kg finished all the setsno rest between exercises, though still needed a break between crunches.8 toes to bar, 20s L sit, 5 wipers, 8 1l levers set 1, 8 toes to bar, 20s L sit, 5 wipers, 7 1l levers set 2. Much slower / cleaner form.50lb dumbells, failed on last rep of last setfirst 2 with 10kg (25lb), the rest with 8kg (20lb). Ended up failing on the last set, probably because I did bench with dumbbells today.
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2022 Aug 293 front 3 back, felt much easier.4 half crimp, 2 open handed. Finished all the sets.8 8 8 7 7 635lb/16kg. Failed rep 5 of last set.little rest between exercises. Crunches in sets of 10.8 toes to bar, 20s L sit, 5 wipers, 7 1l tucks set 1, 8 toes to bar, 15s L sit, 5 wipers, 6 1l tucks set 2125lbFirst 2 with 10kg, rest with 8kg
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2022 Aug 222 front 2 back. Second set felt tough3.5 sets half crimp, 2.5 sets full crimp. Failed on the last rep of last set8 8 8 6 5 535lb/16kg. Failed on rep 5 of the last set.had to rest between each exercise and do crunches in sets of 10. Really painful6 toes to bar, 15s L sit, 6 wipers, 8 lever tucks in first set, slightly worse in second set.125lb. Failed on the last rep of the last set.First set with 10kg, rest with 6kg.
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