Derek's Garage Experiment

[Derek Weaver]

2/8/2012 Wednesday
Messed around with Bulgarian Ring Dips and Pull Up Variations. 1 arm push ups etc...

Sore

Did some handstand holds and HSPU against the wall yesterday.

Notes:
- Not much. Gotta figure out an actual program or some sort of a progression that I can plug workouts in to for the day.

[Derek Weaver]

2/11/2012 Saturday
Handstand Wall Holds to a total of 3 minutes
L-Sit on Rings to a total of 60 seconds (shaaaaaky)
Frog Planche (I think that's what it's called) to a total of 30 seconds and the wrists didn't want it anymore
Tuck Front Lever to 3 Sternum Chins x dunno
Bulgarian Ring Dips x 3 x ??

Stretch + extra shoulder mobility + Jazillion Band Pull Aparts

Pistols x several (assisted) on the right leg trying to balance stuff out.
Notes:
- Messed around with a spin on Steve Low's Beginner Program on Eat Move Improve. Shortened time, and then lost track of what I was doing.
- So far, very pleasantly surprised at how good my shoulders feel. Wrists and elbows bark a little, but I've been smart about backing off and not doing anything excessively stupid.

[Derek Weaver]

2/12/2012 Monday
Nothing too structured today:

Handstand holds + a press or two if I started to lose my balance when I tried to get free off the wall.

Push up variations + 3x3 1 arm push ups/side

Pull ups x 10, Wide grip chins x 10, Chins x 3- "Normal Style" no holding and hating life

A couple tuck levers for a couple seconds until i shook too much

60 total L-sits on the floor, pushing up off the knuckles

Tons of lower body mobility and shoulder mobility stuff.

[Derek Simonds]

Looks like you are having fun. Tuck levers are challenging. Jr laughs at me when I used to do them as my face turns bright red and looks like it could shoot off my head. I look forward being able start working on the rings in the next 30 days.

[Derek Weaver]

Originally Posted by Derek Simonds

Looks like you are having fun. Tuck levers are challenging. Jr laughs at me when I used to do them as my face turns bright red and looks like it could shoot off my head. I look forward being able start working on the rings in the next 30 days.

Yeah, definitely a challenge. Doesn't seem like they should be... but they are.

Did some stuff last week along the same lines as above.

2/19/2012 Sunday
Warm the shoulders with push up variations
Handstand holds working to a free standing HS x 10 (maybe 8-15 seconds total, not freestanding)
Tuck Levers x 6-8 secs each (seriously, this hard?) x 10 or so I think + 6 pull ups after the first 3
Frog Tuck x 5 x 10 sec/average (balance, didn't feel heavy)
50 hollow rocks


2/20/2012 Monday
Deadlifts @ 135 x 10 x 3
HLR 3 x 8
Pistol practices

Notes:
- Felt light like it should. We'll see if I'm sore tomorrow. I suspect I will be, despite the warm up type weight.

[Derek Simonds]

Ha I started to respond to you and then got distracted and wrote my entire workout update in your log.

I am going to do that add 1 rep a day additional work on push ups for the next 30 days to see how I do.

[Derek Weaver]

That sort of pushup progression is nice. It's similar to the Chad Waterbury thing I did with airsquats, chins and pushups. I think you'll be happy with how your shoulders feel and that you'll probably put some beef on your chest, tris and a little on the shoulders. Volume and frequency without blowout = SWOLLLLLLLEEEEEEE SUCKAS.

2/22/2012 Wednesday
Fun one tonight. Realized I was due to workout a bit and made it a sort of flow thing. Stretching, T-Spine mobiilty, shoulders, hips, hams, hip flexors etc.

Bootstrapper pushups (I think that's what they're called) x 5 x 12

Handstand Holds on Wall x quite a few. *notes*

Back lever (tuck) x 6 x 10 seconds

Pull ups x 2 x 6 *notes*

L-Sit: x 1 x 8 seconds *nah*

Hollow Rocks x 70 total

Notes:
- fun, but toast. Like it though.
- I can do a pretty solid free standing negative down to the ground in a handstand. Pushing back up is a failure though. Not even close
- Back Lever tucks were a bit better. Shaky, but less so.
- Was going to do 3 x 3 tuck level pull ups, but that wasn't happening. Then 3 x 6 pull ups, but the second set was all she wrote.
- Abs fried. Gotta work on getting the scaps depressed and serratus engaged on the l-sits.

[Derek Simonds]

Oooh I like SWWOOOLLLLLEEEEE... Nice workout last night.

[Derek Weaver]

2/24/2012 Friday
Warmed up with mobility, rolling, pushup variations for ~60 total reps

Handstand Holds x 5 x ~10 sec then try to get frestanding. Didn't get it.
HSPU x 2 x 10

Couple planche progressions. Frog stand isn't too bad. Got into a sort of a bent arm, ball planche position a few times.

Front Pull + "Yewkis" progressions that I saw at the GB Wod: Ouch

Notes:
- Late night, working, got in a screw around workout. Supposed to be at some party tonight so I did some real work last night to free myself up for tonight.
- Got to put together a plan to progress through some of these. My joints feel good, shoulders feel nice and getting more mobile, not feeling like a twig or anything so far. Haven't done anything monumentally stupid yet....

We'll see.

[Arien Malec]

Originally Posted by Derek Weaver

My joints feel good, shoulders feel nice and getting more mobile, not feeling like a twig or anything so far. Haven't done anything monumentally stupid yet....

I just wanted to quote this for emphasis.