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Project Mayhem

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Re: Project Mayhem

Post by Iliander on Mon Jan 28, 2013 5:00 pm

that's some awesome HeSPU stuff!!! :clappy:

Looks like an awesome workout, too.
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Re: Project Mayhem

Post by itlives on Mon Jan 28, 2013 7:23 pm

That max tension thingy looks like it would hurt a normal person!
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Re: Project Mayhem

Post by alexander_a on Tue Jan 29, 2013 11:00 am

thanks a lot guys, I assure you it was hard but worth the effort!

today. more pushing!

- max tension HeSPU: 6 sets of 2

- adv tuck front lever: 6x10 s

- tuck planche: 6x11 s

- tucked planche pushup: 1,1,1

- hip pushups, slow work: 3, 3, 3

- squats on toes 100 reps in 2,5 min

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Re: Project Mayhem

Post by Josh T. on Tue Jan 29, 2013 1:40 pm

Tension stuff looks good Alex.

I was trying to do my HeSPUs with more of a continuous rhythm, but I find that it takes me longer to warm-up and really 'get in the groove' so to speak to do them more rapid fire like that. So, I've switched back to doing them all with a 3-4s negative and an explosive concentric. Also, good job on the Hip PUs. Wish I could do them. Don't want to aggravate my shoulder any more, however.
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Re: Project Mayhem

Post by alexander_a on Tue Jan 29, 2013 2:06 pm

Thanks Josh! I actually got a better groove from this style and I hope it will build some muscle since TUT is very long!

Sorry to hear about your problems with hip pushups! They are a very good exercise, the tuck planche pushup was cool as well!

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Re: Project Mayhem

Post by alexander_a on Wed Jan 30, 2013 5:32 pm

pulling!!

- adv tuck front lever: 6x10 s

- one arm chins with 1 finger support: 3x3 with 5 s top holds

- SLDL up to 67 kg for 20 reps

- one arm chest press in situp position: 22 kg x 6/6, 16 kg x 12/12, 12/12

- extreme fat gripz DB curl 12 kg 3x8/8

felt good!

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Re: Project Mayhem

Post by Rastaman on Thu Jan 31, 2013 4:09 am

I think I'll be reading about a one arm chin in your log very soon!

...and thanks for the quad DOM's :twisted:
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Re: Project Mayhem

Post by Dave on Thu Jan 31, 2013 8:19 am

He's got it in the bag.

Alex, your diligence with advanced BWEs is highly admirable. :up:
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Re: Project Mayhem

Post by alexander_a on Thu Jan 31, 2013 12:33 pm

guys, I sure hope so, it's very close to a strict one!

Rasta - you are most welcome :) high rep pistols do that!

Dave, thank you! I try to stay consistent with this for a long time, so I hope to still do this, but a lot better, in the future to!

today: pushing

- Max tension HeSPU: 8 sets of 2

- tuck planche 6x11 s

- tuck planche pushups: 2, 2, 2

- Hip pushups 5/5/5 tempo: 3,3,3

- pushing supersetted with 6 sets of 3 dragonflags

- 100 squats on toes in 2 min 15 s

- 100 2x22 kg DB shrugs in 3 min

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Re: Project Mayhem

Post by alexander_a on Fri Feb 01, 2013 8:10 am

great pushing workout today!

- max tension HeSPU: 8 sets of 2

- adv tuck front lever: 6x10 s

- tuck planche: 6x11 s

- tuck planche pushups: 3x3

- decline hip pushups: 3x3

- the pushing was supersetted with weighted situps (8 kg behind the head), 6 sets of 3

- pistols: 35/35 - not alternating legs this time, so it's a PR done this way!
getting close to CC elite standard :)

- neck curl 7,5 kg x 25

- fingertip pushups x 30

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Re: Project Mayhem

Post by Rastaman on Fri Feb 01, 2013 8:36 am

alexander_a wrote:

- pistols: 35/35 - not alternating legs this time,

Awsome work mate!

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Re: Project Mayhem

Post by tilles on Fri Feb 01, 2013 5:26 pm

Duuuuude...awesome progress over here! Really pushing the high tension stuff and darn good work on the pistols! When I get back to Luxembourg for the second semester I'll start working on pistols again, you're my motivation/inspiration mate :D
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Re: Project Mayhem

Post by Josh T. on Fri Feb 01, 2013 5:27 pm

Gosh dang you for training like a boss Alex! Haha just kidding man - you're killing it right now, keep it up.
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Re: Project Mayhem

Post by itlives on Fri Feb 01, 2013 6:08 pm

Are you saying you did one set of 35 pistols each leg? Please tell me there was some rest in there somewhere :affraid:
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Re: Project Mayhem

Post by alexander_a on Sat Feb 02, 2013 11:36 am

thanks a lot guys! tilles, let me know how the pistollin' goes :D

itlives - nope I did it as one set, after looking a dospooks video of the same feat, I felt the need to try it out!

today: pulling

- front lever adv tuck 6x10 s

- one finger assisted OAC 3/3 with 5 s top hold and 15 minutes of different partials, holds, negatives and jump reps

- green band rows, 3 sets high, 3 sets low

- Db sldl 22 kg x 65 reps in 5 min

- rotation situps with 16 kg 3 x 20 reps

- ez bar rev curl/fat DB curl/towel curl 2 circuits and some wrist curls

good day!

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Re: Project Mayhem

Post by itlives on Sat Feb 02, 2013 2:14 pm

Well then, PROPS to you pistol master!
That's incredible!
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Re: Project Mayhem

Post by alexander_a on Sat Feb 02, 2013 2:44 pm

I thank you very much!

did an extra workout for my grip, for fun.

- 3" DB one arm DL: 32 kg for 8 singles

- finished with dead hang to failure

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Re: Project Mayhem

Post by Dave on Sat Feb 02, 2013 6:00 pm

alexander_a wrote:pistols: 35/35 - not alternating legs this time, so it's a PR done this way!
getting close to CC elite standard :)

Wholly cow!

- fingertip pushups x 30

Whoolly mammoth!

Dude you are getting STRONG!
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Re: Project Mayhem

Post by CheesedogTheFirst on Sat Feb 02, 2013 8:17 pm

Wholly mastadon! You're getting there Dude!
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Re: Project Mayhem

Post by alexander_a on Sun Feb 03, 2013 1:53 pm

thank you guys, I really appriciate the support and motivation!

trained with my girl today... lots o reps!

- Max tension HeSPU: 8 sets of 2

- tuck planche 6x11s

- tuck planche pushups: 4,3,3

- decline hip pushups: 3x3

- dragonflags: 8,6,6

- some conditioning: bulgarian split: 1 min per leg, burpees 1 min, squats 1 min, pushups 1 min- that is 5 min work with no rest.

- 30 s rows supersetted with 32 kg KB swings (20,15,10,5 reps per set)

- neck curl 3 set, neck extension manual

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Re: Project Mayhem

Post by tilles on Sun Feb 03, 2013 3:23 pm

Hey mate - I got some GREAT NEWS !
You remember our buddy Instant_Karotte from bwc ?!
He stopped logging while we all were on bwc , because he had too much stuff to do concerning work and university.
However I sent him a message on Facebook two months ago and told him about the new forum and today he finally wrote me back and decided to start a new log over here and to get his lazy and inconsistent ass to work !

He will sent me another message as soon as he starts his log which will bb soon !
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Re: Project Mayhem

Post by squatty on Sun Feb 03, 2013 4:29 pm

:shock: Awesome
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Re: Project Mayhem

Post by Rix on Sun Feb 03, 2013 4:33 pm

Beasty workout, i wanna get to your level
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Re: Project Mayhem

Post by Iliander on Sun Feb 03, 2013 5:27 pm

Yeah... you've really been progressing beastly these days... strong!
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Re: Project Mayhem

Post by alexander_a on Mon Feb 04, 2013 2:49 am

Thanks dudes, for some reason the pistols just took off like that, after not trainin them for a few weeks (just 5 min sets of toe squats). Weird, I had the same experience when coming back to one arm chin training after just doing super high rep regular pullups for a long time... maybe I'm a high rep guy, haha

Tilles, that's AWESOME! Will check his stuff out then!

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Re: Project Mayhem

Post by Rastaman on Mon Feb 04, 2013 7:21 am

How much do you think the slow tempo pistols have helped as a base for the high rep stuff your able to do now.

Following your slow tempo tips on the pistols has really helped with my form and getting comfortable in the bottom position. Feels great to start building up a bit of volume. Normal tempo feels easy now.

Keep the tips (and the DOMs ) coming my way mate!
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Re: Project Mayhem

Post by alexander_a on Mon Feb 04, 2013 10:22 am

I believe it is a very smart way of learning the groove of pistols. At least for me, I lost balance in the bottom and didn't have control over my reps, they became jerky and random. With slow tempo, I got forced to contract the right muscles and really focus on balance. That can be applied to the normal reps I used to break my PRs. I don't know for sure but I feel that a combination of building a base with slow work (balance, muscle, technique) and some easier high rep stuff (bw squats, goblet squats, bulgarian splits, lunges) can be smart when combined into higher repetition pistol work.

Maybe it's just random spurts of gains here and there that come just from being obsessively consistent with the same movements over and over... :)

The goal now: 50/50 straight and 100/100 alternating legs style :D

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Re: Project Mayhem

Post by alexander_a on Mon Feb 04, 2013 11:38 am

today, pushing

- max tens HeSPU: 6 sets of 2

- front lever adv tuck: 6x10s/40 s (5 s shorter rest than before)

- tuck planche: 6x11/40 (same here) - working into adv tuck now, smooth transition..

- tuck planche pushups: 3x3 (going into a half lay at the bottom of reps)

- hip pushups: 6,6

- 5 min pistols, alternating: 80 reps

- 5 min kirk rows with 32 kg: 100 reps

good workout! planching felt great for some reason!

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Re: Project Mayhem

Post by alexander_a on Tue Feb 05, 2013 12:29 pm

today: PULLING!

- adv tuck fr lever: 6x10s / 40 s rest

- one arm chins work, jump reps and holds plus weighted negatives (8 kg)

- side bends: 32 kg x 6/6, 42 kg x 6/6

- very fat bar chins 5 min: 56 reps (happy with this since it was a looong time since i did any reps on pullups...never done with fat grip either)

- swing ladder with 40 kg kettlebell: 1-10-1

took Josh's arm routine from his log, minus the bar hangs (got a lot of that during chins :)

gironda perfect curl with extreme fat gripz, 7 kg dumbbells x 20, 12
reverse wrist curls 7 kg x 24, 16 reps

those two supersets really JACKED up the arms. Together with the fat bar chins, this was a real arm killer!

neck work. haven't done it yet but planning on working up over many sets of neck curl supersetted with manual neck flexion...


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Re: Project Mayhem

Post by alexander_a on Wed Feb 06, 2013 2:30 pm

pushing today!

- max tens HeSPU: 8 sets of 2-3

- tuck planche (almost advanced) 6x11 s / 40 s rest

- about 10 sets of tuck planche pushups, sets of 1-3

- conditioning: super fat bar pushpress 3x30/30s (rest in OH-position)

- got in a flow of hindu squats, didn't count but I do think it was a PR of free squats.

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Re: Project Mayhem

Post by alexander_a on Thu Feb 07, 2013 3:52 pm

Max tens HESPU: 6 sets of 2

fr lever adv tuck 6x10 s

tuck planche 6x11 s

tuck planche to straddle bottom position - pushup: 5 sets of 1

every 30 s for 5 min: muscle snatch/press/clean and press/hipull (37 kg)

1 min snatch right arm (22 kg)
1 min snatch left arm
1 min pistol right leg
1 min pistol left leg
1 min fingertip pushups

nonstop repping there.

leg raises with 8 kg: 3x10


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Re: Project Mayhem

Post by alexander_a on Fri Feb 08, 2013 11:40 am

the Mayhem goes on! Using some of my high rep stuff again for assistance.

- fr lever adv tuck: 6x10 s / 35 s rest (shortening again)

- one arm chins, bottom half partials: 10 singles per arm

- side bends: 16 kg x 50/50, 22 kg x 20/20

- fat bar chins: 63 reps in 5 min - great for forearms

- SL RDL: 2x12 kg x 15/15, 2x17 kg x 8/8

- DB shrugs: 2x17 kg x 50

- superset: xtreme fat DB perfect curls 7 kg x 15,12
reverse wrist curl 7 kg x 30, 30

- neck work 30 each way

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Re: Project Mayhem

Post by Josh T. on Fri Feb 08, 2013 1:34 pm

Glad you liked that arm circuit alex. It really lit up my arms too. I gotta start incorporating more grip work; ninja warrior is coming.
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Re: Project Mayhem

Post by alexander_a on Fri Feb 08, 2013 7:26 pm

Yeah it was a good combo! Perfect curls are a different animal! really hard when done right! For me, doing chins and curls on a 3 inch bar is some great grip stuff! I recomend it strongly if you have a possibility!

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Re: Project Mayhem

Post by alexander_a on Sat Feb 09, 2013 2:36 pm

today: pushing

- Max tens HeSPU: 5 sets of 2-3

- tuck planche 6x11 s / 35 s rest

- L-sit to adv tuck planche to negative straddle planche pushups: 6 sets of 3

- Dragonflags 2x8 and abwheel for a lot of reps

- circuit: pistol/one leg SLDL 16 kg/pushups, 1 min per leg and exercise

- 6 min non stop hindu squats

- pinch grip 2x10 kg superset with super fat bar rev curls, 3 set of pump

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Re: Project Mayhem

Post by Iliander on Sat Feb 09, 2013 3:30 pm

- L-sit to adv tuck planche to negative straddle planche pushups: 6 sets of 3
Whoa! How do you get back into the L-sit?
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Re: Project Mayhem

Post by alexander_a on Sat Feb 09, 2013 4:01 pm

I get from straddle in te bottom pos. to a tuck again and push up. Then back to L-sit, yeah, but not straight from straddle :D

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Re: Project Mayhem

Post by Iliander on Sat Feb 09, 2013 4:23 pm

alexander_a wrote:I get from straddle in te bottom pos. to a tuck again and push up. Then back to L-sit, yeah, but not straight from straddle :D
ok :) , was wondering cause my feet would touch the ground if I do it that way, probably cause I'm using small push-ups stands LOL :cry:
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Re: Project Mayhem

Post by alexander_a on Sun Feb 10, 2013 11:17 am

Today: mostly skills

- max tens HESPU 6 sets of 2-3

- adv tuck fr lever 6x10s/35 s rest

- tuck planche 6x11 s / 35 s rest

- L sit to tuck planche pushups and some straddle work, many sets

- walking lunges 2x7 kg DBs for 5 min non stop

- some neck work

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Re: Project Mayhem

Post by alexander_a on Mon Feb 11, 2013 12:52 pm

pulling today

- Fr lever adv tuck: 6x10s 35 s rest

- weighted chins: worked up to 32 kg x 3

- oac work: finger assisted with 5 s top holds : 2 sets of 3

- Side bends: 16 kg x 50, 24 kg x 20

- OL RDL 24 kg x 20, 40 kg x 12

- girondas/rev curl/rev wrist curl circuit x 2

- wrist curl and some neck.. done

maybe I'm doing too much high tension stuff, feel like I'm spinning my wheels a bit strength wise!

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Re: Project Mayhem

Post by Dave on Mon Feb 11, 2013 1:04 pm

Maybe change up your training style for a week? Still the strength is impressive; +32 kg chins x 3 is nothing to sneeze at!
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Re: Project Mayhem

Post by alexander_a on Tue Feb 12, 2013 1:16 pm

I'll take that tip, mate! And thanks for the kindness!

today: pushing and trying some Bobby Pandour-ish stuff

- max tesion HeSPU: 6 sets of 2

- tuck planche 6x11 s / 35 rest

- L-sit to tuck planche pushup to L-sit: 3x3 slow

- 10 s negative pistols: 3x3/3

- 2 x circuit of DB flyes/laterals/DB floor press/ DB military press/kickbacks
2 circuits of 5 reps per exercise, 7 kg DBs and 1,5 kg plates were used and I foucused, not on the weight at all, but on contracting to the max on every rep, done very slowly. I use this for balance and rehab.

- circuit 2: crunches and leg raises, done in the same fashion. 3 times

I'll use this much slower concentrated assistance work for a few weeks to recover a bit. Maybe it will even build mass?

oh, and 100 glute pinching KB swings with 16 kg

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Re: Project Mayhem

Post by Rix on Tue Feb 12, 2013 7:06 pm

Looking forward to seeing my 10x10 pull ups in here sometime :p Nice work tho, i like a push pull routine. You have some awesome skills. This training log inspires me :up: thanks.
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Re: Project Mayhem

Post by alexander_a on Wed Feb 13, 2013 3:48 am

Hi mate!

I'm planning on doing it tomorrow, work up to a + 40 kg chin and then 10x10 fat bar chins on a timer - something to beat later! Will be SORE after that, I can assure you :D

The push/pull split is awesome! Been thinking of a killer kettlebell routine for tonight, training with my girl then. I was a kettlebell freak when I started on BWC so I hope that some of that mentality will be left haha!

Thanks very much, mate, I'm happy that you find inspiration in the workouts!

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Re: Project Mayhem

Post by alexander_a on Thu Feb 14, 2013 9:38 am

yesterday's training with my girlfriend:

- front lever adv tuck: 6x10 s / 35 rest

- L-sit to tuck planche pushups to L-sit 3x3
- L-sit to tuck planche to straddle bottom pos. to tuck planche pushup 2x1 rep

- conditioning: 24 kg KB swings 10,15,20,25,30,25,20,15,10
every set supersetted with 2/2/2 tempo situps to failure

- leg raises x 70 reps
- weighted leg raises with 8 kg KB: 10 reps

- lunges with 2x7 kg DBs x 100 reps

nice gymnastics this session!

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Re: Project Mayhem

Post by alexander_a on Thu Feb 14, 2013 9:43 am

today: I have some type of injury in my left forearm. I think it's from the frequent handstand work and planche stuff. Really hurts a lot so I'll take it easy with those movemets a bit

today: pulling

- front lever 6 x 10 s / 35 rest

- side bends, donny shankle dead stop style: 22x4, 32x4, 37x4, 42x4
and a finisher of 16 kg x 50 rep per arm

- iliander, this one is for you: super fat bar chins: 110 reps in 10 min¨

- DB shrugs with 18,5 kg bells: 50 reps

- girondas/rev wrist curls, 2 supersets (7 kg bells, 7 kg bar)
- wrist curl 19,5 kg x 42 reps
- neck curl/extension 3 supersets

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Re: Project Mayhem

Post by Iliander on Thu Feb 14, 2013 11:40 am

alexander_a wrote:today: I have some type of injury in my left forearm. I think it's from the frequent handstand work and planche stuff. Really hurts a lot so I'll take it easy with those movemets a bit
Is supporting on straight arms what hurts your forearm?

- iliander, this one is for you: super fat bar chins: 110 reps in 10 min¨
Dude that's some serious pulling! :clappy: Good work. :up:
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Re: Project Mayhem

Post by alexander_a on Thu Feb 14, 2013 1:10 pm

thanks my friend!

Yeah, that's right! It's both handstands and static planche work that hurts. I use pushup stands with fat gripz on to ease on the pain but since I do it almost every day, my forearm cant recover. It's a matter of wrist deviation I think, one of my forearm flexors hurts when I massage it, so I have found the source to the pain. David suggested that I change it up a bit and I'm planning on using some sandbag training and perhaps split up my gymnastics a bit over the week. What do you think of a push-gymnastics/pull-gymnastics/sandbag-kettlebell split? working each movement every third day instead of 4-5 times a week like I've been doing for some weeks.

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Re: Project Mayhem

Post by Josh T. on Thu Feb 14, 2013 1:32 pm

Alex, you might have what I have; forearm splints. I've been dealing with it for a few weeks. Real pain in the butt. The fatter the handles are, the easier it'll be on your wrists.

As for the split - it looks good. Don't be afraid to down the volume for a bit and work on getting that forearm back up to snuff. You know your body well and you actually APPLY stuff like a madman, so whatever split you're going to focus on for the next couple of weeks will work I'm sure.
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Re: Project Mayhem

Post by Iliander on Thu Feb 14, 2013 1:39 pm

alexander_a wrote:thanks my friend!

Yeah, that's right! It's both handstands and static planche work that hurts. I use pushup stands with fat gripz on to ease on the pain but since I do it almost every day, my forearm cant recover. It's a matter of wrist deviation I think, one of my forearm flexors hurts when I massage it, so I have found the source to the pain. David suggested that I change it up a bit and I'm planning on using some sandbag training and perhaps split up my gymnastics a bit over the week. What do you think of a push-gymnastics/pull-gymnastics/sandbag-kettlebell split? working each movement every third day instead of 4-5 times a week like I've been doing for some weeks.
That split looks very balanced. Every third day works well and allows you to focus on the thing you gotta do that day. :) Should work well imo :up:
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Re: Project Mayhem

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