calisthenics | legs

 Not sure how much you can call leg shit calisthenics. It's more so 'non-barbell or dumbbell leg shit.'

Workout

Step up jumps BWx7x3 each leg (jump at the top of each rep)

Step ups 30lbsx1xamap

Easy morning workout. I can really add more weight to these step up's.

calisthenics | bw only | push

Did pull yesterday but forgot to log it.

Ring dips 18,9,6,3

Planche pushups 5,2

Bar Dips 21,15,15,8,7,9,2

Pike pushups 14,7,2

Pushups 13,4

Triceps: ring extension, bw extension, band extension

Rear delts: band pulls

160 reps before triceps/rear delts

Note: holy shit planche pushups are hard. First movement next time.

calisthenics | BW + some weights | pull

 Added weights here and there. It ended up being a great idea by keeping every set between 5 and 12 reps (i.e. making the lighter bodyweight only stuff harder).

34min total 

150 reps before accessory work

Main

Ring pullups (+40) 3,2,1 (BW) 10,5,2

Close ring pullups (+40) 5,2 (BW) 10,4,2

Assisted ring pullups 10,7,2 (close) 7,2

Ring row (+24) 10,7,3 (BW) 11,4

Bar row 9,13,8,10,3

Accessory

Band pushdown 1xamap

Bicep focussed chinup 1xamap

Hefesto curls 1xamap

Rear delt band raises amap at different distances. End with a 60s yielding isometric pull. 

conditioning | push sled | taking it easy bro | workout#2 for the day

 I bought the XPO sled for a couple of reasons:

• Get lean as fuck by adding a new amazing conditioning tool.
• Rehabbing my back.

After a sprint session with the sled this weekend, I found that #2 is not in the cards if I go balls to the wall. Either the angle I'm at or the speed I'm going made things worse, so today I mixed it up a bit. 

20min speed walking with the sled

Body angle almost completely upright

This is definitely not the same conditioning level as an all out sprint, but I was able to get outside and work up a sweat while making my back feel better. Tomorrow I can add in some leg work before repeating a slow sled walk.

calisthenics | bw only | push

Ring dips 17,13,8,3

Dips 20, 19, 19, 14, 5

Pike pushup 18, 11, 10, 10

Inc Pushup 14, 2

Pushup 20, 11, 5

Tri ext (high) 10,9,3   (low) 14,9 (rings) a bunch i dunno

Rear delt rings 20,15,9

307 total reps

Not a huge amount of difference between pike pushups and incline pushups. Good progress across the board. Feeling more confident and faster on all movements. The first couple of reps are especially explosive. This is the most ive ever worked my chest. Ever. I dont totally hate it at all.

Keeping the same movement patterns is the way to go here. Will look at filtering some in/out or changing order after a few more works. No reason to fuck with this right moew as im getting stronger, leaner, and im still excited about each workout without also getting burnt out.

calisthenics | bw only | pull

Adding reps per exercise is becoming cake. Still not at the point at needing more difficult exercises, but we're close. So close.

Ring Pullups 15,7,8,9

Close grip pullups 16,8,9,5

Ring rows 20,8,10,10

Bar rows 31,11,8

Ring curls ??

Bar curls  ??

Rear delt raises ??

calithenics | bw only | push

Holy shit batman. My reps compared to earlier this week. Wtf happened. Gains of 7 to 10 reps per (top) set were not uncommon. This is great news, but im going to keep with the same movements for another ?insert unknown period of time? Until we are living in pure endurance land. At that point its gonna be time to add a more difficult bw variation into the mix.

Candidates

One arm pushup (reduced range of motion)

Handstand pushup 

Workout push

Ring dip 14,13,5,4

Bar dips 30,18,14,10,4

Pike 23,14,12,7

Elevated pushup 17,10

Pushup 16,14,2

Paralette skullcrusher 9,3

Ring tri ext 14,10

Rear delts 36,15,14,8

conditioning | 10min | sled push

Lesson learned. Sled only pushes are way harder than sled + something. I can definitely make rounds longer with sled+something, but nothing can match the intensity of a balls out push.

I moved off of my driveway/lawn to a nearby sidewalk where I had a ton more room. Holy shit my dudes this was hard. This sled - XPO Trainer 2 - feels deceptively easy. The moment you turn up the heat it pushes back and back and back and back.

10min was enough.

calisthenics | BW only | pull

This bodyweight only shit feels WAY easier on the joints than weighted calisthenics. I'm not done with weighted stuff by any means, but this high volume stuff is a fun ass sidebar. I can train often, grow, and drop some lb's in the process.

Ring pullup 9,4,2

Close ring pullup 10,6,3

Feet elevated ring pullups 10,6,3

Ring inv rows 15,11,9,8,8,8

Bar inv rows 14,9,10,6,7,7

Ring curls 16,9,8

Ring rear delts 16,10,10,9,8,5

20-40s between sets of the same exercise

~1min rest between different exercises

~30min total

256 reps total

Couple of things...

Pullups after a long period of no pullups were really fuckin hard. Ive got plenty of growth before i add a harder variation here.

Feet elevated pullups (kinda like rack pullups?) Didn't feel awesome. Not terrible either, just kind of a waste compared to everything else. Possible removal next time.

I love moving to static bars (as opposed to rings) as an easier variation. The volume really jumps up due to the stability added. 

Rear delts were the same as last time with a small twist. Started with rear delt flyes, then switch to face pulls aa fatigue set in. This helped with muscle activation a TON and helped get some volume in.

conditioning | 15min | keg carry, sled push

Morning

Bonus 10min sled only in the morning

This was the maiden voyage for my xpo trainer sled. So far it's impressive as hell, although i will get better mileage if i use it on flat ground.

10min of nothing but the sled woke me up  and felt great on my hips/legs. Not entirely sure how my back likes this yet. It feels great now, so, monitor.

Afternoon

15min. Rounds of:

• Keg carry chest height, length of my lawnx2
• Keg carry at hip height, length of my lawnx2
• Sled push, length of my drivewayx2 

calisthenics | bw only | press

High volume workout this morning.

30min

Ring dip 8,7,6,5

Bar dip 18, 19, 14, 14, 10, 9, 6, 7

Pike 14, 9, 8, 7, 6, 7, 2

Pushup 16, 8, 6, 2

Tricep ext 6, 3, 10, 2

Face pull 22, 16, 10, 7, 6, 5

20 to 40 seconds between sets

1 to 2min between sets

calisthenics | rest pause | pike pushups

Pike pushups, rest pause

35x9,3,1

20x14,2,1

Bwx19,2,1

So many things. 2 rep increase over Thursday on my top set. Bumping the weight up to 40 next time.

I was about to increase the weight on the BW only, but i attached bfr bands to my arms instead (i have always waited until accessory work). Bubbee, this is what these things were meant for. Making a lighter weight feel heavy. Attempting to do accessory for triceps shoulders and biceps after was harrrdddddddd. When normally i can bang out 30 to 50 reps per exercise in 1min, i found i was getting closer to 10 or 20 with the same tension.

Fun fun experiment. Im very interested to see how it affects subsequent workouts. The ol Nuckols studies imply that they are essentially free volume without lifting heavy. If i can keep adding reps and weight for the mext few weeks id be super god damn happy.