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 TRAINING LOG

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Fed X

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PostSubject: Re: TRAINING LOG   Sun Oct 30, 2011 3:03 pm

35 Minute Run:5 Hill Sprints/5x4 pistols/hood fartlex

Olympic Barbell Squats 8x3=24

OverHead Press 10x1=10

While I was running through the park I tried a muscle up 3 X's and failed miserably at each attempt. I even used IronLoos advice and started at the top of the bar, actually I almost got it but it felt really akward so I failed
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Tim

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Join date : 2010-10-13
Age : 31
Location : Loughborough, UK

PostSubject: Re: TRAINING LOG   Mon Oct 31, 2011 6:52 am

Herschel Walker wrote:
Im kind of ashamed of this, but I cant really seem to be able to do a muscle up ... Thtas right barbarians "I cant do a MU" there now are you happy?!?! Am I a fraud?!?

I don't see why you see yourself as a fraud or that it's something to be ashamed of here. This forum is here to encourage others in Calisthenics, to pass on knowledge and help people out.

There's no judgement or 'looking down' on people if they can't do something. Heck, i'm sure you've seen duff's latest video's where he has just got his first muscle-ups and he's been here quite a while! - When I first joined I couldn't do muscle-ups either (or for that matter most of what i can now do!)... same with quite a lot of people!



With your muscle-ups, practice doing negatives, try jumping up into the muscle-up to try and get you higher and keep working on those explosive pull-ups, trying to get as high as possible (like navel height!)

It might well be technique, you might consider videoing yourself doing some attempts (from different angles) and putting it on here so that people can see and give you advice Smile
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Fed X

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PostSubject: Re: TRAINING LOG   Tue Nov 01, 2011 11:54 am

13x5=65
8x5=40 *45lbs
105 total alt grip pullups

Dips 10-20-10=320

Olympic Back Squats 7x3=21

Leg Raise 10x5=50

Pistols 10x4=40

Didnt do many pullups becasue of all the Halloween madness so I dint really have time
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Fed X

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PostSubject: Wednesday   Sat Nov 05, 2011 1:29 am

Dips Pyramid 10-20-15=250

Olympic Squats 10x10=100


didnt do much...was in a very upset state of mind on Wednesday

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Fed X

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PostSubject: Friday   Sat Nov 05, 2011 1:36 am

8x5=40 *45lbs
8x5=40 *45lbs
80 total alt grip pullups

Olympic Back Squats 6x5=30

Dips 10-20=165

Leg Raise 10x5=50

Russian Kettel Twist 25x4=100


didnt do many pullups today
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Fed X

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PostSubject: Re: TRAINING LOG   Mon Nov 07, 2011 7:37 pm

8x5=40 *50lbs
7x6=42 *50lbs
10x3=30 *50lbs
112 total alt grip pullups

Olympic Back Squats 7x7=49

Weight Squat Jumps 10x5=50

OverHead Press 5x3=15

Russian Weight Twist 25x4=100

Dips 10-20=165

Push Ups 10-20=165

Leg Raise 15x10=150

17 minute Run:pistols/intervals

prob add on some extra weighted pullups before night is over... I just feel like I could push myself harder with weighted pullups... just need to develop the proper routine. Got some cool sandbags btw. been pretty pissed off lately guys/gals... Ill keep going though... Almost kicked a cops a$$ the other day too



below is an example weighted pullup routine by a US military special operator. I might adopt this for my self and triple up on it for starters and keep going untill I reach 8-10 sets

3. The third type of training that I use is weighted pullups. This just develops pure strength. I use a training format very similar to what you recommend in your book Power to the People! I do 4-5 sets of 5 repetitions with increasingly heavy weights and plenty of rest time. Here is an example:

3x5 bodyweight pullups (warm-up)
5x40lbs
5x50lbs
5x60lbs
5x70lbs


Last edited by bigbuddyslim75 on Thu Nov 10, 2011 7:54 pm; edited 1 time in total
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PostSubject: Re: TRAINING LOG   Wed Nov 09, 2011 11:32 am

35 minute run:pistols...it was a great run, brought the scissors out on this one
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PostSubject: Re: TRAINING LOG   Wed Nov 09, 2011 10:53 pm

6x5=30 *50lbs
7x5=35 *50lbs
10x3=30 *50lbs
95 total alt grip *50lb* weighted pullups

Dips 10-22=208

Push Ups 10-20=165

Weight Squat Jump 8x5=40

Barbell Squat 6x7=42

OverHead Press 5x3=15


I may bang out some extra pull ups either weighted/weightless later on as the evening winds down. Also Russian KB/Olympic Plate twist
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Fed X

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PostSubject: Re: TRAINING LOG   Fri Nov 11, 2011 7:39 pm

50lb Pull Up
5*2=10
6*1=6
7*1=7
4*1=4
27 total

60lb Pull Up
5*5=25

45lb Pull Up
5*5=25
5*6=30
107 total alt grip pull ups

dips 10-20=165

weight jump squats 8*5=40

barbell squats 6*5=30

overhead press 5*5=25

push ups 10-20=165

will prob add some extra weighted pull up sets later. Still in the kitchen whipping up a solid routine. Thinking of just going completely weighted from here on out
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PostSubject: Re: TRAINING LOG   Sun Nov 13, 2011 5:25 pm

30 minute run*20xHill Sprints*intervals x 5*4=20 pistols

awesome weather today couldnt resist going for a Run. Didnt really start kicking hard untill the end, but the intervals and Hill Sprints made up for steady pace
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PostSubject: Re: TRAINING LOG   Mon Nov 14, 2011 7:18 pm

45lb pull ups
5*5=25
6*5=30
7*5=35

70lbs pull up
6*1=6

85lb pull up
2*1=2
98 total alt grip weighted pull ups

Dips 10-20=165

Olympic Squats 6*6=36

Weight Jump Squats 8*6=48

Push Up 10-20=165

Run 22:00 minutes 5*4=20pistols*intervals
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PostSubject: Re: TRAINING LOG   Wed Nov 16, 2011 10:37 pm

45lb. Pull Ups
5*5=25
5*6=30
5*8=40

70lb. Pull Ups
5*5=25
120 total weight alt grip pull ups

Dips 10-20=165

Weight Jump Squats 9*5=45

Olympic Squats 6*5=30

Over Head Press 5*6=30

Push Ups 10-15=75

HSPU 10*2=20

Probably? crank out some ab/core work later along with extra Pull Ups!
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PostSubject: Re: TRAINING LOG   Thu Nov 17, 2011 1:37 pm

28 Minute Run
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Fed X

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PostSubject: Re: TRAINING LOG   Sat Nov 19, 2011 2:33 pm

Pull Up
warm up 3*3=9
45lbs. 5*5=25
60lbs. 5*5=25
70lbs. 6*5=30
89 total alt grip pull ups

Dips 10-20=165

Weight Squat Jump
10*3=30

Olympic Squats
6*5=30

Push Up
10-15=75

Over Head Press
5*3=15

probably going running today as well and may go to park to work on MU's
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PostSubject: Re: TRAINING LOG   Sat Nov 19, 2011 5:56 pm

23 minute Run:10*Hill Sprints... -*Bad->>>*Muscle Ups 13 or 15



had hard time with Hill Sprints cause of all the leaves. BAD form or not, I was really amped about getting over the bar for first time on MU's, I even cracked a few grins. It was awesome!!!
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PostSubject: Re: TRAINING LOG   Mon Nov 21, 2011 4:57 pm

Pull Up
50lbs. 5*11=55
55 total alt grip pull ups

Dips 10-20=165

Push Ups 10-15=75

Olympic Barbell Squats 6*5=30

Weight Jump Squats 9*5=45

Muscle Ups 5*2=10

prob will def bang out more weighted Pull Ups later. May go 75lbs +. Need to work on Left Pistols too
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PostSubject: Re: TRAINING LOG   Wed Nov 23, 2011 3:54 pm

50lb Pull Ups
5*8=40

60lb Pull Ups
5*5=25

70lb Pull Ups
5*5=25
90 total alt grip pull ups

Dips 10-20=165

Push Ups 10-15=75

Weight Jump Squats 9*5=45

Barbell Squats 6*5=30

Over Head Press 5*5=25

this was early morning and Just wanted to crank out at least 1 Upper Body Push/1 Upper Body Pull and 1 Lower body circuit...more weighted pull ups,Muscle Ups later
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PostSubject: Re: TRAINING LOG   Fri Nov 25, 2011 11:55 pm

50lb. Pull Up 10*5=50

60lb Pull Up 8*5=40

70lb Pull Up 7*4=28

118 total alt grip Pull Ups

Dips 10-20=165

Weight Squat Jumps 9*5=45

Olympic Barbell Squats 4*4=16

Push Ups 10-15=75

Russian Twist 20*4=80

Running HIT Interval/Muscle Ups/ Barbell Squats reps 9-10 per set/Pistols later tonight
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PostSubject: Re: TRAINING LOG   Mon Nov 28, 2011 4:34 pm

50lb Pull Up 5*5=25
60lb Pull Up 6*5=30
70lb Pull Up 7*5=35
90 total alt grip pull ups

Dips 10-22=208

Barbell Squats 4*8=32

Weight Squat Jumps 9*5=45

Over Head Press 5*4=20

Push Ups 10-15=75

pistols/muscle ups later
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PostSubject: Re: TRAINING LOG   Wed Nov 30, 2011 1:32 pm

50lb Pull Up 5*6=30
60lb Pull Up 5*7=35
*65 total alt grip pull ups

Barbell Squats 4*6+4=28

Dips 10-22=208

Over Head Press 6*5=30

Push Ups 10-15=75


I went to the Calisthenics park in the Projects today for Dips and the equipment there is awesome!!! shame the kids dont even use it


Last edited by Ice Berg Slim on Thu Dec 01, 2011 7:16 pm; edited 2 times in total
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PostSubject: Re: TRAINING LOG   Thu Dec 01, 2011 6:48 pm

Dips 10-22=208

Push Ups 10-15=75

a lil Thursday morning session
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PostSubject: Re: TRAINING LOG   Fri Dec 02, 2011 11:35 pm

Alt Grip Weighted Pull Ups
25lb 3*3=9 warm up
50lb 5*5=25
60lb 5*6=30
70lb 5*7=35
99 Total alt grip pull ups

Dips 10-22=208

OverHead Press 5*5=25

Olympic Squats 4*5=20

Push Ups 10-16=91

Muscle Ups 3*5=15

Bar Dips 10*5=50

Pistol Squats 5*4=20

Hanging Knee Raise 10*2=20

Run-28 minutes/Hill Sprints*6/Intervals
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PostSubject: Re: TRAINING LOG   Mon Dec 05, 2011 8:42 pm

Alt Grip Weighted Pull Ups
25lb 3*3=9 warm up
50lb 5*5=25
70lb 5*7=35
69 total alt grip pull ups

Dips 10-20=165

Olympis Squats 4*5=20

Overhead Press 5*5=25

Push Ups 10-15=75

HSPU 5*2=10






few more sets of PullUps, Muscle Ups, Jumps, Pistols etc later on
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PostSubject: Re: TRAINING LOG   Wed Dec 07, 2011 9:49 pm

Alt Grip Weighted Pull Ups
25lb 3*3=9 warm up
50lb 6*5=30
70lb 6*5=30
69 total alt grip pull ups

Dips 10-20=165

Olympic Squats 4*5=20

Overhead Press 5*5=25

PushUps 10-15=75

Pistol Ladders R&L 2-4-6*2=24

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PostSubject: Re: TRAINING LOG   Fri Dec 09, 2011 7:03 pm

Alt Grip Weighted Pull Ups
25lb 3*4=12 warm up
60lb 7*5=35
70lb 6*5=30
77 total alt grip pull ups

Dips 10-20=165

Olympic Squats 4*6=24

Overhead Press 5*5=25

PushUps 10-17=108

Pistol Ladders R&L 2-4-6*2=24

Did 5 Muscle Ups at the train stop

Something is missing, Thinking of adding a dead lift to my routine. May increase on knee/leg raises too. Also considering weighted push ups. When my Dip Belt finally arrives I will start to test my 1RM weighted pull ups
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