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