Training Notes

[Brendan Coad]

4.29.2010

8 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Jump Rope
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine

4 Rounds
5 Tuckups
5 Gatherings 10 Sec Hold Headstand

Shoulder Width Pu's --> Pbar Dips
8,7,7,6,5

5 Bridge Wall Walks

Splits Stretching Sequence

[Brendan Coad]

4.30.2010

8 Hours Sleep


AM
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine
F/B/S Leg Raises 12x2
Splits Stretching Sequence

MID DAY
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Squat Routine
Ido Scapula Routine

3 Rounds
L-Sit Compression 240 stretching+hold
5 Tuckups
L-Sit Rings 10 seconds
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts to Knees

Shoulder Width Pu's --> Pbar Dips
8,8,7,6,5

5 Bridge Wall Walks

Splits Stretching Sequence

[Brendan Coad]

5.1.2010

7.5 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x2
Wrist Routine

Slight Twinge in left hamstring from yesterday. Happened doing backwards leg raises with my right leg.

[Brendan Coad]

5.2.2010

7 Hours Sleep


AM
Joint Mobility

Handstands at the beach. fun =)

[Brendan Coad]

5.3.2010

8 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x2
Wrist Routine
Ido Scapula Routine
Splits Stretching Sequence

PM
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Compression 30 sec stretch+ 10 sec hold
Handstand Body line drill 15 Sec
L-Sit Rings 10 Sec
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts to Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 5 sets

Ring Dips --> Tuck Front Lever Pulls
3 --> 3 X 3 sets

Splits Stretching Sequence

http://www.youtube.com/watch?v=aP0yg7HVA6E
http://www.youtube.com/watch?v=j0-1B1MlcFU

5 Bridge Wall Walks ** did these a little later because I forgot to do them =/


Rearranged things and will be adding in tuck planche/front lever training. Gonna start with german hangs in my skill work rounds. Back lever work is going to wait. Front lever can increase but I'll be keeping it in balance with the planche work. I will also be upping the volume for my planche/lever work as much as my left forearm can take. Don't want to push it.

I'll be sticking with this for 6-8 weeks and if everything is going well(which I'm confident it will) then I'll be keeping the same arrangement and altering volume from there.

[Brendan Coad]

5.4.2010

6.5 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x2
Wrist Routine
Splits Stretching Sequence

PM
Joint Mobility
Wrist Routine
Ido Squat Routine


5 Tuckups
Sandbag Shoulder +10 squats
5 Tuckups
Sandbag Shoulder +10 squats
5 Tuckups
Sandbag Shoulder +10 squats
5 Tuckups
Sandbag Shoulder +10 squats
5 Tuckups
Sandbag Shoulder +10 squats
5 Tuckups

5 Bridge Wall Walks
Splits Stretching Sequence
2X10 Wrist Pushups

Sandbag squats were light and easy, just made my sandbag the other day. Will be adding sand slowly and surely but not gonna follow any aggressive progression. Just want to keep some minimal condition going for my lower body.

My best pull ever is 435 and my best squat was 315X5 but that was awhile ago and I'm not too interested in trying to build back up to that right now.

[Brendan Coad]

5.5.2010

8 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x2
Wrist Routine
Splits Stretching Sequence

PM
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Compression 30 sec stretch+ 10 sec hold
Handstand Body line drill 15 Sec
L-Sit Rings 10 Sec
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts to Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 5 sets

Russian Dips --> Tuck Front Lever Pulls
3 --> 3 X 3 sets

5 Bridge Wall Walks
Splits Stretching Sequence
10 Wrist Pushups


Not full Russian Dips and won't be anytime soon. Will be doing these till I remake my rings. Been a long time since I've used these for dips and I'm remembering why I stopped. The bottom flattened out so they are very wide and it puts a ton of stress on my thumb. Hopefully I can remake them this weekend. We'll see.

[Brendan Coad]

5.6.2010

8.5 Hours Sleep

PM
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Squat Routine
Ido Scapula Routine

10 Rounds
5 Tuckups
20 BW squats

5 Tuckups to finish it up

5 Bridge Wall Walks
Splits Stretching Sequence


BW squats just to help with DOMS from Tues' Squats. Been a while since I've done any lower body work besides stretching so it was necessary.

[Brendan Coad]

5.7.2010

8 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine
Splits Stretching Sequence
25 Tuckups

MID DAY
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Compression 30 sec stretch+ 10 sec hold
Handstand Body line drill 15 Sec
L-Sit Rings 10 Sec
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 5 sets

Ring Dips --> Tuck Front Lever Pulls
3 --> 3 X 3 sets

5 Bridge Wall Walks
10 Wrist Pushups
Splits Stretching Sequence



Did the ring dips just used a weird grip. I really just need to remake my rings =/

[Brendan Coad]

5.8.2010

8.5 Hours Sleep

AM
Joint Mobility
Leg Raises 12X3
Wrist Routine
Ido Shoulder
Ido Scapula
Passive LB stretching

5.9.2010

7.5 Hours Sleep

AM
Joint Mobility
Leg Raises 12X3
Wrist Routine
Ido Shoulder
Ido Scapula
Passive LB Stretching

[Brendan Coad]

5.10.2010

8.5 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine
Passive LB Stretches


PM
Joint Mobility
Wrist Routine
Ido Shoulder Routine
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 6 sets

Ring Dips --> Tuck TOPS Pulls
3 --> 3 X 3 sets

5 Bridge Wall Walks
10 Wrist Pushups
Passive LB Stretches

[Brendan Coad]

5.11.2010

8 Hours Sleep


AM
Joint Mobility
FBS Leg Raises 12X3


PM
Joint Mobility
FBS Leg Raise X12
Wrist Routine
FBS Leg Raise X12
Ido Shoulder Routine
FBS Leg Raise X12
Ido Scapula Routine
Ido Squat Routine



1 Roundhouse Sequence 5 S/FX3
Wrist Routine
2 Roundhouse Sequence 5 S/FX3
Ido Scapula Routine
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F

Passive LB Stretches

[Brendan Coad]

5.12.2010

8 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 6 sets

Ring Dips --> Tuck TOPS Pulls
3 --> 3 X 3 sets

[Brendan Coad]

5.13.2010

8 Hours Sleep


AM
Joint Mobility
FBS Leg Raises 12X3


PM
Joint Mobility
FBS Leg Raise X12
Wrist Routine
FBS Leg Raise X12
Ido Shoulder Routine
FBS Leg Raise X12
Ido Scapula Routine
Ido Squat Routine



1 Roundhouse Sequence 5 S/FX3
Wrist Routine
2 Roundhouse Sequence 5 S/FX3
Ido Scapula Routine
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F
5 Bridge Wall Walks
3 Roundhouse 5 S/F

Passive LB Stretches


Will be doing this for lower body, not sure how I might fit the sandbag shouldering/squats in but it makes more sense to focus on my flexibility for my handbalancing goals. I want to fit squatting in but we'll see if it can be fit in timewise next week.

[Brendan Coad]

5.14.2010

8 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever
5 Sec --> 6 Sec X 6 sets

Ring Dips --> Tuck TOPS Pulls
3 --> 3 X 3 sets

[Brendan Coad]

5.15.2010

8 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3


5.16.2010

7 Hours Sleep

tuckups throughout the day

[Brendan Coad]

5.17.2010

9 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever--> 1/2/3 roundhouse 5 Slow/Fast 3 sets each
5 Secs --> 5 Secs X 10 sets --> 9 Sets

A.OAP 2 Reps/Arm
Isometric Splits S/F/F
A.OAP 2 Reps/Arm
Isometric Splits S/F/F
A.OAP 2 Reps/ARm
Isometric Splits S/F/F
Inverted Curl X 3 reps
5 Bridge Wall Walks --> Wrist Pushups X10
Inverted Curl X 3 reps
5 Bridge Wall Walks --> Wrist Pushups X10
Inverted Curl X 3 reps

Passive LB Stretches

[Brendan Coad]

5.18.2010

8.5 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

3 Rounds
5 Tuckups
L-Sit Rings 10 Sec
Handstand Body line drill 15 Sec
L-Sit Compression 10 sec hold
5 Gatherings 10 Sec Hold Headstand
5 Ab Rollouts on Knees
10 Sec German Hang

Tuck Planche --> Tuck Front Lever--> 1/2/3 roundhouse 5 Slow/Fast 3 sets each
5 Secs --> 5 Secs X 10 sets --> 9 Sets


Passive LB Stretches

[Brendan Coad]

5.19.2010

9 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12X3


PM
Joint Mobility
FBS Leg RaiseX12X3


Passive LB Stretches

[Brendan Coad]

5.20.2010

9 Hours Sleep


AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

6 Rounds
5 Tuckups
L-Sit Rings 10 Sec

6 Rounds
15 Sec Bodyline Wall Drill
5 Sec Tuck Front Lever
5 Kicks Slow/Fast (3 rounds 1 kick 3 rounds 2 kicks)

3 Sets
6 Headstand Leg Raises --> 6 German Hangs

2 Rounds
Wrist PushupsX10
Ido Scapula Routine
Band Cuban PressX8
Rice Grabs 50 reps per hand


Passive LB Stretches

[Brendan Coad]

5.21.2010

6.5 Hours Sleep

AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
F/B/S Leg Raises 12X3

Passive LB Stretches

5.22.2010

8.5 Hours Sleep

AM
Joint Mobility
F/B/S Leg Raises 12x3

5.23.2010

8 Hours Sleep

Rest

[Brendan Coad]

Outlining the steady state cycle I'll be following for the next 6 weeks. I'll just be logging my sleep and notes on feelings/ diet if anything is out of the ordinary each day. So unless anything is written in as a note the workout will be performed as written here

MONDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

10 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ring Dips X5 4021
Roundhouse Kicks 5555
Pullups +11 lbs X5 4121

2 Rounds
Wrist PushupsX10
Ido Scapula Routine
Cuban Press 11 lbs X10
Rice circles X50/direction

Passive LB Stretches


TUESDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
Bridge Wall WalksX5
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine
Ido Squat Routine

6 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ab WheelX5 (feet 6 inches behind stairline)
Headstand Leg LiftX5 2121

2 Rounds
Wrist PushupsX10
Bridge Wall WalkX5

Rice circles X50/direction
Passive LB Stretches


WEDNESDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
F/B/S Leg Raises 12X3

Passive LB Stretches


THURSDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine

10 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ring Dips X5 4021
Roundhouse Kicks 5555
Pullups +11 lbs X5 4121

2 Rounds
Wrist PushupsX10
Ido Scapula Routine
Cuban Press 11 lbs X10
Rice circles X50/direction

Passive LB Stretches

FRIDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3


PM
Joint Mobility
Bridge Wall WalksX5
FBS Leg RaiseX12
Wrist Routine
FBS Leg RaiseX12
Ido Shoulder Routine
FBS Leg RaiseX12
Ido Scapula Routine
Ido Squat Routine

10 Rounds
3 Tuckups
L-Sit Rings 6 Sec

6 Rounds
5 Sec Tuck Back Lever
10 Sec Bodyline Wall Drill
5 Sec ADV Tuck Front Lever

3 Sets
Ab WheelX5 (feet 6 inches behind stairline)
Headstand Leg LiftX5 2121

2 Rounds
Wrist PushupsX10
Bridge Wall WalksX5

Rice circles X50/direction
Passive LB Stretches


SATURDAY
AM
Joint Mobility
F/B/S Leg Raises 12x3

PM
Joint Mobility
FBS Leg RaiseX12

Passive LB Stretches


SUNDAY

Rest :)

[Brendan Coad]

5.24.2010

8.5 Hours Sleep

5.25.2010

6 Hours Sleep :(

Couldn't get to sleep, woke up in the middle of the 6 hours. Emotional stress induced

5.26.2010

8.5 Hours Sleep

5.27.2010

8 Hour Sleep

[Brendan Coad]

5.28.2010

8.5 hours sleep

5.29.2010

7.5 hours sleep, woke up twice

[Brendan Coad]

5.30.2010

6 Hours Sleep woke up once

[Brendan Coad]

5.31.2010

9.5 Hours Sleep
Woke up twice =/

[Brendan Coad]

6.1.2010

7 Hours Sleep

6.2.2010

6.5 Hours Sleep
Woke up once