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Sharp21's Progress Log

PostPosted: Sat Nov 16, 2013 7:05 am
by sharp21
The Plan
Simple Fit M-W-F
Hand stands and Yoga T-T-S

I started with L1D1 last week but did it all 3 days, then again this week on Wednesday. I got 58, 83, 101, then 107.

On the Monday I did 100 burpees in 10 min and yesterday ran 2 miles in 20 min, followed by 100 bench press with 115lbs.

This coming Monday I'll go to level 2 and perform the week as prescribed.


Re: Sharp21's Progress Log

PostPosted: Mon Nov 18, 2013 5:55 am
by sharp21
Monday November 18th

Big cheat day yesterday so was keen to get back to it.

L2D1 - 81 rounds.

The chins and squats were a breeze but I'm feeling the 243 push ups...


Re: Sharp21's Progress Log

PostPosted: Tue Nov 19, 2013 5:28 am
by sharp21
Tuesday November 19th

Ran a 10min mile

Skills practice day. Worked on:

Flag 2x5/side
Lever with bent knees x 5
back lever x1 + skin the cat
Frog stand x 5
Back bends x5
HSPU negs 3x5


Re: Sharp21's Progress Log

PostPosted: Wed Nov 20, 2013 12:00 pm
by sharp21
Wednesday November 20th

L1D2 - 5 rounds.

Didn't bother timing myself. Total elapsed was well under 5 min.

After that did OAC Negs x 5 per arm, OAP Negs x 5 per arm, pistol rolls 5 per leg


Re: Sharp21's Progress Log

PostPosted: Thu Nov 21, 2013 10:02 am
by sharp21
Thursday the 20th

10min mile.

60 sec of lever
60 sec back lever
3 x 5 hspu negs

Re: Sharp21's Progress Log

PostPosted: Fri Nov 22, 2013 2:50 am
by sharp21
L2D3 - 1m50s

Steak and crab!

Re: Sharp21's Progress Log

PostPosted: Sun Nov 24, 2013 4:56 am
by sharp21
Saturday November 23rd.

60sec front lever
60 back lever
5 x OAchins

Re: Sharp21's Progress Log

PostPosted: Mon Nov 25, 2013 10:23 am
by sharp21
Cheated like a fat kid on halloween

Leftover sugar cravings led to some cookie eating...

Then I did L3D1 x 60

Re: Sharp21's Progress Log

PostPosted: Mon Dec 02, 2013 4:01 pm
by sharp21
Monday Dec 2nd, 2013

Run 10min mile.

5,4,3,2,1 x one arm pushup negs
5 x pistols
Some chin up work

Re: Sharp21's Progress Log

PostPosted: Wed Dec 04, 2013 11:34 am
by sharp21
10min mile

Pull workout. 53 pull ups in 10min


Re: Sharp21's Progress Log

PostPosted: Sun Dec 08, 2013 11:30 am
by sharp21
After a few days off...

10min jog/sprint around the track.

54321 one arm pushup negs
5 x pistol rolls per side
25 pushups
40 squats

5x5 pullups - high pull pre muscle up
leg raises

Re: Sharp21's Progress Log

PostPosted: Sat Mar 19, 2016 8:55 am
by sharp21
Been a while but got back on the the SF train!

L1D1 for 45 rounds

Re: Sharp21's Progress Log

PostPosted: Tue Mar 22, 2016 3:15 am
by sharp21
It's funny. Looking back I first logged a workout here in 2013. The plan then was SimpleFit 3 days/wk, Yoga and handstand training 3 days/wk.

My program now looks very similar but I have not made linear gains in either area between then and now. But one thing HAS changed:

I now run consistently. A minimum of 1 mile every day. Rain or shine, heat or sleet.

This is paying big dividends, not just in my fitness but more important in my Consistency. Carrying this over into my resistance training I feel that for the first time I am firmly in the center of the path, rather than walking on the edge.

I don't know yet if I'll post here frequently or not. I'm tracking my workouts on paper so don't need to monitor it somewhere else as well. This community is not very active either. Cheapo gave it it's moment in the sun through that Reddit post, but it seems he is starting fresh too.

I'm on a 3 day split now, performed twice per week. It is based on the 5 essential movements, as touted by Dan John. Those are:

Push - Pull - Hinge - Squat - Loaded Carry

The Push, pull and squat movements are handled by Simple Fit inspired training twice per week. These sessions start and end with an easy run.

Hinge and loaded carry are done with Kettlebells twice a week. Swings and TGU's one day, Snatch and windmills the next.

The third day consists of Yoga and core training. And yes, handstand work. Thinking of branching into TRX.

I alternate exercises between A and B workouts for each day to keep things fresh.

Arthur Newton, in his 1949 book Races and Training, wrote:

"Two primary considerations are essential: (1) You must practice as frequently as you possibly can, and (2) you must never permit yourself to approach real exhaustion, must never become badly tired. So long as you stick to these two, you will continuously progress. The less closely you adhere, the longer it will take you to get thoroughly fit."

This is the core of my training philosophy these days. I'm training every day. Running 7 days/wk. Performing each of the main exercises twice /wk. Taking it easy every workout and feeling great. It's never about intense effort during any one workout, it's about consistent effort across many workouts.

I'm not an elite athlete so why kill myself in training for the diminishing return of a bit more speed, a few more reps? Just get in and get after it. Every day.

Re: Sharp21's Progress Log

PostPosted: Tue Mar 29, 2016 5:11 pm
by sharp21
15min of 1-2-3's. Did 56 rounds.