Notes: I will identify exercises for you guys just so you know what they are (if anyone reads this because I mostly use acronyms). Obviously, once I insert my previous about 10 or so workouts in the above you probably won't know what some are BUT I am currently going through a lot of the same work so I'll describe them later (unless you wanna look through my past log).
Generally, I do most of my pure strength work with about 5 mins of rest between each so if there's a comma (or sometimes semicolon) it tends to mean 5 mins of rest unless denoted otherwise.
Sat: Played golf and rested. Got pretty poor sleep unfortunately.
Mon: Feel pretty good today. Got about 7 hrs of sleep.. nutrition was half decent.
OAC (one arm chins): 1x4L(eft), 1x4R(ight), 1x3B(oth), 1x3B
maltese leans & pushout (knees on block): 4x5
FL (front lever) pullups: 3x3 slightly hollowed
OACs I had a PR today with 1x4 with both left and right. At the moment, keeping the volume low (10 is the max I've done in a day) to avoid overuse. Also, endurance-wise my left is probably lagging slightly behind than my right so I generally try to prioritize it. However, I may start doing more alternating work so we'll see.
Maltese leans are fairly simple just put a block at ring height and then put my knees right now on the block and lean forward and push out. EXTREMELY freaking hard. In any case, I'm going to approach these much like the iron cross progression I wrote for PMenu... working from my knees to my shins to my toes and then weighted to work towards maltese. Probably gonna test periodically with leans to see how far I am.
As for front lever pullups I use these mainly as my scapular retraction exercise. Namely because pretty much everything else -- any type of pushing, vertical pulling and such -- tend to emphasize protraction and I don't use any weight work such as bench press to hit retractors. I find if I don't do this I lose my strength on stuff like weighted muscle ups. Just to keep on balancing myself out I do a couple sets of these (normally on lighter days).
At the moment my schedule is more or less 3/1/2/1 starting the 3 on Monday (rest Thurs & Sun). If I need to (aka my body feels like it) I take an off day or do light days. Tues and either Fri/Sat I generally take a light/medium day depending on how hard the previous days workouts are.
As for legs... still rehabbing the knee. I occasionally do pistols with my left to keep up my strength but the right is being a persistent piece of crap to heal. I also have splits as my goal, and one arm handstand which I really, really, really need to get cracking on.
Goals in progress
~one arm pullover
~OAC +25 lbs/5 OAC
~rings full planche
~Broad jump 10 ft (well, get leg to heal moreso first)
~one arm handstand
Goals/skills/techniques on hold
~floor glute-ham raise / bodyweight hamstring curl
~2x bodyweight squat
~2.5x bodyweight DL
~Increase vertical to over 42" (about 30"-32")
~Break 11s 100m & 50s 400m
~butterfly cross, inverted cross, manna [long term]
~Iron cross (12/08/06) & solidified.
~2x bodyweight dip (03/11/07)
~2x bodyweight deadlift (03/20/07)
~one arm pullup (08/01/07)
~straddle planche (10/30/07) & solidified.
~front lever (12/24/07)
~2x bodyweight pullup (07/28/08 )
Current PRs -- of the weights I have actually tried o_O
285 lbs DL (triple) (07/20/07)
+130 lbs pullup (07/28/08 )
+170 lbs dip (06/16/08 )
9'5" broad jump (08/XX/07)
severely out of condition + reinjured my knee. Oops:
100m: 12.41 (06/23/08 )
400m: 106:93 (06/23/08 )