T Nation

Putter2712 Trains - The Persuit of Perfection


#1

Figured i should start a log, never really kept one before. I imagine it will be messy at first as i learn what i can and cant do in the gymnastic portion of my workout and learn my training limit, as i have no experience of how gymnastic progressions will affect my cns and recovery.

Stats:
Age: 21
Height: 5'10"
weight: 180
BF: Less than 10%

Current 1RM's
Bench: 120 kg
Deadlift: 190 kg
Squat: 190 kg
OHP: 85 kg

Goals:
Primary: Add Lean Mass while maintaing sub 10% bf and visible 8 pack. (yes im one of the lucky ones)
Secondary: Progress through to a Full Back Lever and Full Planche
Long Term: Iron Cross

I have developed a workout routine which i feel combines useful elements from both bodybuilding, althletic performance and will start incorporating ring work from tomorrow. It is built on a foundation of HP mass, with added gymnastic statics and hypertrophy specific ring work, and is as follows (for now)

Every workout will involve:

HFS 6 x 3
Power High Pull ( Front Lever AR )
Bench( Back Lever AR)
Sumo Deadlift ( L Sit AR )
Push Press ( Planche AR )

Then each day will have its own Hypertrophy spec.
Day 1: Chest
A1 - Rings Maltese Flys 3 x 3 (3s Max Depth Hold )
A2 - Ring Maltese Pushup 3 x 5 (slow rep)
B2- Ring Bulgarian flys 3 x 3 (3s max depth hold)
B2 - Ring Bulgarian Pushup 3 x 5 (slow rep)
C - Guillotine Press 3x8 (3.0.3.0 tempo)
D - Rope Cable Crunches 3 x 15 (2s hold)

Day2: Back + Shoulders
A - Ring Pull up (2s Hold at Peak)
B - V bar Pull down (2s Hold at peak)
C - Handstand Pushup 3 x 10
Giant Set: 3 sets to failure
D1 - Ring reverse fly
D2 - Ring front raise
D3 - Ring face pull
E - HLL L to V 5 x 5

Day3: Arms
A - Ring L-Support 3 x 10s
B1 - Incline Curls 3 x 10 (double contraction)
B2 - Overhead Rope Extension 3 x 5
C1 - Preacher Curls 3 x 5
C2 - Weighted dips 3 x 5
D - V Ups 5 x 10

Day4: Legs
A1- Leg extension 3 x 10
A2- Leg Curls 3 x 10
B1 - Romain DL 3 x 6
B2 - Heels Elevated Front squat 3 x 10
C1 - Leg Press 3 x 5
C2 - BB Lunges 3 x 10
D - BL Supine Wipers 3 x 8 e/s


#2

Day 1: Rings hadnt come yet so had to improvise

HFS: went light today, going to see how my body handles the volume doing these compounds 5 times weekly.
6 x 3 on all, focusing on being as explosive as possible
Power High Pull/ Tuck Front Lever : 40kg / 10s
Bench Press / Tuck Back Lever: 80kg / 10s
Sumo Deadlift / L-Sit: 120kg / 10s
Push Press / Plache Lean: 60kg / 10s

Hyp Spec:
A - Guillotine Press - 3 x 10 @ 60kg (3.0.3.0)
B1 - Deep DB flyes with hold at stretch - 3 x 6 @ 12.5 kg
B2 - Neutral Grip power Flyes - 3 x 6 @ 25 kg

All i could manage for time today, felt like my pecs where going to burst through my skin nonetheless. Solid MMC. Rings come tomorrow, cant wait to get involved.


#3

Yesterday was definitely too light, so uppped most of the HFS work.

Still no rings so doing my leg session early this week.

HFS

Bench / Tuck FL - 90kg / 10s
Clean High Pull / Adv Tuck FL - 50kg / 10s
Sumo Deadlift / L- Sit - 130kg / 10s
Push Press / Planche Lean - 60kg / 10s

A1- Leg extension 3 x 10 @ 70
A2- Leg Curls 3 x 10  @ 60
B1 - Toes Elevated Stiff DL 3 x 10 @ 70
B2 - Heels Elevated Front squat 3 x 10 @ 70
C - BB Lunges 3 x 10 es @ 30


#4

Rings came! Bring it on.

Ring Circuit: 6 sets
A1 - XR Tuck FL - 10s
A2 - XR L-Sit-  10s
A3 - XR Tuck BL -  10s
A4 -  PL Lean - 10s

HFS 5 x 3

B1 - Bench  90kg
B2 - Sumo Deadlift 130kg 
C1 - Clean High Pull 50 kg
C2- Military Press 60kg

Only time to train 4 times this week so mixing back and shoulders this week
Back Shoulders Hypertrophy Spec.
D - military Press 5-3-1 @ 60-70-80kg
E1- X R Pull up 3x5 (2s Hold at Peak) 
E2- Headstand Pushup 3 x 10 
Giant Set: 3 sets 
F1- Ring reverse fly x 5
F2- Ring front raise x 5
F3- Ring face pull to failure

Good session, like this setup more than supersetting FCMs with the FSP's. Going to stick with ring circuits then 2 superset pairs for the HFS


#5

Last session before a weekend of traveling, so doing an AM PM double. Getting in tomorrows Hyp Spec as a PM session today.

AM:
FSP SSC
A1 - XR Tuck FL - 10s
A2 - XR L-Sit-  10s
A3 - XR Tuck BL -  10s
A4 -  PL Lean - 10s

FCM SSC 5 x 3

B1 - Bench  90kg
B2 - Sumo Deadlift 130kg 
C1 - Clean High Pull 50 kg
C2- Military Press 60kg

Arms Hpyertrophy Spec
D1- Close Grip Preachers 4x5 40kg
D2- Overhead DB extension 4x5 35kg
E1- XR Decline Bicep Curls 3x8 (2s peak hold)
E2- XR Bodyweight Skulls 3x8
F1- XR supinated chins 3x5 (2s peak hold)
F2- XR Bulgarian Dips 3x5 

PM:
ABS Accessories Spec.
A1- Cable crunch 3 x 10 (hollow)
A2- High-Low cable roations 3x10es
A3- Cable Crunch 3 x 10 (Arch)
A4- Low-High cable rotations 3x10es
B1- Hanging windshield wipers 3x8es
B2- Cable weighted Knee Kicks 3x8 es
C1- Leg Press calf raises 3x15 (3-3-3-3 tempo)
C2- Seated Wrist Curls 3 x 8 ( 10 second ISO on rep 8)


#6

Late session after a full day travelling.

Ring Circuit x 6
A1 - XR Tuck FL - 10s
A2 - XR L-Sit-  10s
A3 - XR Tuck BL -  10s
A4 -  PL Lean - 10s

HFS 5 x 3

B1 - Clean High Pull 50 kg
B2- Military Press 60kg
C1-  Bench  90kg
C2- Sumo Deadlift 130kg

Chest Hpyertrophy Spec
D - Bench 3,3,1 @ 100,110,120kg
E1- Guillotine Press 3x 60kg
E2- Hanging Leg Raises
F1- XR Maltese Fly 3x3 (3s hold)
F2- XR Maltese Pressup 3x3
F3- Cable Crunches 3x10


#7

Took a week off posting just to let things adjust a bit. Rather dreary posting the same thing, not to mention repetative. Changing things up this week a touch due to timings and other commitments, splitting my back and shoulder work so i essentially have a 'Vertical Work' day, OHP, chins, lat pulldowns, bulgarian dips and upright rows, and a 'Horizontal Work' day, with benching, rows and rear delt work

Vert day.

Ring Circuit: 5 sets
A1 - XR Adv Tuck FL - 10s
A2 - XR L-Sit- 10s
A3 - XR Straddle Lay BL - 10s
A4 - PL Lean - 10s

Some nice progress on my back lever, Full tuck to straddle lay in 2-3 weeks. Front lever progress lagging behind, only managed tuck-advance tuck.

B1- XR Bulgarian Dips 3x5 (Pause at bottom)
B2- XR Pullups 3x5 (hold at top)
C1- Upright Row 3x10
C2- Behind the neck shoulder press 3x8
D1- Lat Raise 3x10
D2- Behing the neck medium grip lat pulldown 3x10 (2s pause at bottom)

HFS wave loading tripples
E1- Sumo Deadlift 100-110-120-100-110-120
E2- Box Jump x 3
E3- Bench Press 60-70-80-60-70-80
E4- Bench Plyo Pressup x 3
E5- Clean and Press 40-50-60-40-50-60


#8

Horizontal Day

Ring Circuit: 5 sets
A1 - XR Straddle Lay BL - 10s
A2 - XR L-Sit- 10s
A3 - XR Adv Tuck FL - 10s

B1 - Bench Press Ramping tripples to 3 sets 3x110kg
B2 - DB Rows Ramp up to 3 sets 5x45kg (2s pause at full contraction)
C1 - XR Flyes 3x3
C2 - XR Maltese Pushup 3x3
C3 - XR Inverted Rows 3x8
D1 - Guillotine Press 2x12 @60kg
D2 - Underhand BB Row 2x15 @60kg
E - Rear Delt Flyes 3x15


#9

Arms day.

AM:

Ring Circuit: 5 sets
A1 - XR Adv Tuck BL 10s
A2 - XR L-Sit- 10s
A3 - XR Adv Tuck FL - 10s

B1 - One arm Pullup (supported) 3x3
B2 - XR Dips (2s pause at stretch) 3x5
C1 - Close Grip Preachers 3x10 @ 35kg
C2 - Overhead DB extensions 3x8 @40kg
D1- Wide grip preachers 3x8 @ 35kg
D2 - Wide grip skulls 3x12 @35kg
E1- Rope tricep pushdowns 3x12
E2- Rope bicep hammers 3x10

PM:
HFS explosive tripples
A1- Bench 60-70-80-90-70-80-90
A2- Sumo Deadlift 90-120-130-140-120-130-140
B - Clean and Press 40-50-60-60-60


#10

Leg Day:

Took today off the rings, arms are pretty sore from yesterday so feel i need the rest.

AM:
HFS
A-Power Clean from Hang: 40x5-50x5-60x5x5
B-Military Press: 40x5-50x5-60x5x5
C-Bench Press: 60x3-70x3-80x3-90x3x3
D-Sumo Deadlift: 90x3-110x3-130x3-150x3-170x3 finished with 3 easy singles @190kg new PR in the Sumo, but its a relatively new lift for me so no big deal really.

PM:
A-Leg Hypertrophy Spec: Debrueil Inspired Session
B-Single Leg Leg-Press: 2 Descending Ladders 10es - 9es - 8es etc
C-Leg Extensions: 2 rounds of 4 Stage Drop Sets 4-5 reps at each weight hold contraction for a count of 2
D-Hamstring Curls: 2 Rounds of 4 Stage Drop sets 4-5 reps at each weight, really going for full stretch on each rep
E- 2 up 1 down calf press (5-5-5-0) 2 rounds of 3 Stage Drop Sets 8 concentric reps at each weight.

Brutal.


#11

Abs day! :slight_smile:

No HFS today, Started with a 10 minute moderate-high resistance stationary bike session, just to get blood flowing to my legs which where totally ruined after yesterdays leg session

A: Hollow Cable Crunches 4x8-8-8-8 drop set- 3x8-8-8 drop set - 2x8-8 drop set. All start will full stack.
B: Arch Cable Crunches 3x6-6-6 drop set- 2x6-6 drop set - 1x6 straight set. All start at full stack
C: Cable Weighted Hollow Knee Raises 3 x 6-6-6 drop sets each side.
D: Ab Wheel Roll-outs 3x8 slow reps
E1: Half Bosu Crunches 3x12
E2: Wrist Curls 3x8x8 2 stage drop sets


#12

Press Session:

Rings Circuit: x5
A1: Adv Tuck FL 10s
A2: Adv Tuck BL 10s
A3: L Sit - Bulgarian Dips x5
A4: XR Maltese Fly x3
A5: XR Fly x3

B1: Standing Palms up FLys 2x5
B2: neutral Grip Shoulder Press 2x5
C1: High Incline Fly 2x5
C2: High Incline Neutral Grip Press 2x5
D1: Low Incline Fly 2x5
D2: Low Incline Neutral grip Press 2x5
E1: Flat Bench DB Flys 2x5
E2: Flat Bench DB Neutral grip Press 2x5

HFS:
F: Clean and Press 3x40-3x50-3x4x60
G: Sumo Deadlift 3x90-5x3x110 (3 x Box Jumps Between Sets)
H: Paused Bench 3x60 5x3x70

I: Close Grip Bench Press 3x8x70


#13

Back Day
A1: Hang Clean 3x40, 3x50 3x3x60
A2: Military Press 3x40, 3x50, 3x3x60
B1: Bench Press 3x70, 80,90,70,80,90
B2: Sumo Dlift 3x90, 3x110, 4x3x130

Ring Circuit x5
C1: Adv Tuck FL 10s
C2: Adv Tuck BL 10s
C3: Ring Support L-sit

D1: Neutral Grip lat pulldown 3x8
D2: V-grip Stretchers 3x8
E1: One Arm Barbell Row 2x8
E2: Meadow Row 2x8
F1: Rear Delt Flys 3x15
F2: Reverse Fly Machine 3x8

Sluggish Start, not feeling strong or explosive during the HFS but ended up with an Awesome Pump


#14

Arms Day

AM:
HFS
A1: Military Press 3x40,50,60 3x3x60kg
A2: Clean High Pull 3x40,50,60 3x3x60kg
A3: Bench Press 3x70,80,90 3x3x90kg
A4: Plyo Pressup 6x3
A5: Sumo Deadlift 3x110,130,150 3x3x150kg
A6: Distance Box Jump 6x3

PM:
Rings circuit
B1:Adv Tuck FL 10s
B2:Adv Tuck BL 10s
B3:Ring Supported L-sit 10s
B4:PL Lean 10s

C1:One arm Chins 3x3
C2:Tricep Pushdown 3x8
C3:Elbow tucked ring dips 3x8
D1:Overhead DB extension 3x32.5,37.5.40kg
D2:Close grip Z bar Preachers 3x10-12
E1:Overhead Z-bar extension 3x10-12
E2:Wide grip Reverse Preachers 3x8
F1: Reverse Grip Tricep Pushdown 2x4stage drop sets
F2: Reverse Grip Bicep Curls 2x4stage drop sets


#15

HFd:
A1- CG Bench 3x3 @60kg
A2- Snatch High Pull from blocka 3x3 @60kg
A3- Seated MP 3x3 @60kh

B- Sumo Deadlift 3x60, 3x140, 3x170, 2x1x190, 1x200 PR
second 190 felt good so went for a 200 PR. easy single

C-Single Leg Leg-Press: 2 Descending Ladders 10es - 9es - 8es etc 12 plates / 10 plates
D-D-Hamstring Curls: 2 Rounds of 4 Stage Drop sets 4-5 reps at each weight, really going for full stretch on each rep
E- leg press- calf press (5-5-5-0) 2 rounds of 3 Stage Drop Sets 8 reps at each weight.


#16

Week off of the rings this week, dropping the cals so watching the volume and giving my elbows and shoulders a bit off downtime. This week is just gonna be push pull arms legs abs 5 day split.

Push
A- Bench Press - Ramping Tripples - 60-80-100-110 double @120 3x3 @ 110kg
B1- Behind the head smith shoulder press 12-10-8 40-50-50kg
B2- Reverse Grip Smith Bench 12-10-8 40-50-50kg
C- Low Incline Smith Guillotine Press 3x10 @ 70kg
D1- High Incline shoulder Fly 3x10 @ 25kg's
D2- DB Pullovers 3x15 @ 20kg


#17

Pull
A1- Neutral Grip Lat Pulldowns 3x10 @ 70-77-77 kg
A2- Lat Stretchers 3x8
B1- One arm BB rows 3x8 @ 35kg plates
B2- Meadows Rows
C1- Close Grip Upright rows 3x10 @50kg
C2- Snatch High Pulls 3x5
D- Reverse Flyes 3x3-stage drops 5x56 5x49 5x42