Trembriele Battles the Free Magic

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 3, 3, 3, 2, 2

Handstand Push-up Progression #9+ - wall handstand 3/4 push-up: 5, 5, 5, 5, 4

Leg Raise Progression #12 - hanging fan raises: 3, 3, 3, 3, 2

Push-up Progression #9 - decline push-ups: 5, 5, 5, 4, 4

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 3, 3, 3, 3, 3

Pull-up Progression #4 - top half pull-up: 2, 2, 2, 2, 1

Horizontal Pull # 8 Tuck knees front lever rows: 5, 5, 5, 4, 4

L-sit #2 - hands on yoga block, lift butt, one leg lifted: 1 x 60s

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 3, 3, 3, 3, 2

Handstand Push-up Progression #9+ - wall handstand 3/4 push-up: 5, 5, 5, 5, 5

Leg Raise Progression #12 - hanging fan raises: 3, 3, 3, 3, 3

Dip Progression #9 - top half dip: 5, 5, 5, 4, 4

[Trembriele]

I'm not sure that my form was passable on the tuck knee sits. I could hold my knees to my chest, or raise myself off the floor - but when I pushed, my legs wouldn't cooperate with staying up. I think I may be tilting forward and that it's a core strength issue. Hopefully practice will correct it.

Pull

Back Bridge (one touch down, no assist up): 4, 3, 3, 3, 3

Pull-up Progression #4 - top half pull-up: 2, 2, 2, 2, 2

Horizontal Pull # 8 Tuck knees front lever rows: 5, 5, 5, 5, 4

L-sit #3 - tuck knee sit: 5 x 5s

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 3, 3, 3, 3, 3

Handstand Push-up Progression #10 - wall handstand push-up: 1, 1, 1, 1, 1

Leg Raise Progression #12 - hanging fan raises: 4, 3, 3, 3, 3

Push-up Progression #9 - decline push-ups: 5, 5, 5, 5, 4

I know that sets of 1 rep on the headstand push-ups aren't enough to get gains, but moving up a progression on an exercise where my full weight is supported on my arms, my head is pointed straight at the hardwood floor, and on his level the the yoga blocks for protection are no longer there scared the heck out of me. I decided to start low and get the movement down and work up to where I need to be.

The push-ups felt fantastic - smooth and strong.

[annyshay]

Push

Squat Progression #11 - renegade pistol squats: 3, 3, 3, 3, 3

Handstand Push-up Progression #10 - wall handstand push-up: 1, 1, 1, 1, 1

Leg Raise Progression #12 - hanging fan raises: 4, 3, 3, 3, 3

Push-up Progression #9 - decline push-ups: 5, 5, 5, 5, 4

I know that sets of 1 rep on the headstand push-ups aren't enough to get gains, but moving up a progression on an exercise where my full weight is supported on my arms, my head is pointed straight at the hardwood floor, and on his level the the yoga blocks for protection are no longer there scared the heck out of me. I decided to start low and get the movement down and work up to where I need to be.

The push-ups felt fantastic - smooth and strong.

You have come SO FAR from where you started.  Imagine what you'll be up to in a year.  

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 4, 4, 3, 3, 3

Pull-up Progression #4 - top half pull-up: 3, 2, 2, 2, 2

Horizontal Pull # 8 Tuck knees front lever rows: 5, 5, 5, 5, 5

L-sit #3 - tuck knee sit: 10s, 5s, 5s, 5s, 5s

[Trembriele]

You have come SO FAR from where you started.  Imagine what you'll be up to in a year.  

Thanks so much! Sometimes I have to look back to the start of this log and remind myself of that when I'm frustrated with my progress. I don't think I would have ever come this far without NF and the people here.

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 4, 3, 3, 3, 3

Handstand Push-up Progression #10 - wall handstand push-up: 2, 1, 1, 1, 1

Leg Raise Progression #12 - hanging fan raises: 4, 4, 3, 3, 3

Dip Progression #9 - top half dip: 5, 5, 5, 5, 4

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 4, 4, 4, 3, 3

Pull-up Progression #4 - top half pull-up: 3, 3, 2, 2, 2

Horizontal Pull # 8 Tuck knees front lever rows: 1, 1, 1, 1, 1

L-sit #3 - tuck knee sit: 10s, 10s, 5s, 5s, 5s

I tried the level up on the horizontal pulls to the advanced tuck knees, and it was not happening. I'm doing another deload and focusing on making sure everything is perfect form and very controlled. I think this next run through should do it though and I'll make the level up next time.

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 4, 4, 3, 3, 3

Handstand Push-up Progression #10 - wall handstand push-up: 2, 2, 1, 1, 1

Leg Raise Progression #12 - hanging fan raises: 4, 4, 4, 3, 3

Push-up Progression #9 - decline push-ups: 5, 5, 5, 5, 5

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 4, 4, 4, 4, 3

Pull-up Progression #4 - top half pull-up: 3, 3, 3, 2, 2

Horizontal Pull # 8 Tuck knees front lever rows: 2, 2, 1, 1, 1

L-sit #3 - tuck knee sit: 10s, 10s, 10s, 5s, 5s

The tuck knee lever pulls feel soooooooo much better (more stable and controlled) than ever before. I think this last run at the progression will lead to a level-up at the end. The tuck knee sits are really more of a boat sit, but it's working out better for the balance.

The pull-up progression is still hard as anything though. Why, oh why are my arms so weak (compared to my legs)?

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 4, 4, 4, 3, 3

Handstand Push-up Progression #10 - wall handstand push-up: 2, 2, 2, 1, 1

Leg Raise Progression #12 - hanging fan raises: 4, 4, 4, 4, 3

Dip Progression #9 - top half dip: 5, 5, 5, 5, 5

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 4, 4, 4, 4, 4

Pull-up Progression #4 - top half pull-up: 3, 3, 3, 3, 2

Horizontal Pull # 8 Tuck knees front lever rows: 2, 2, 2, 1, 1

L-sit #3 - tuck knee sit: 10s, 10s, 10s, 10s, 5s

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 4, 4, 4, 4, 3

Handstand Push-up Progression #10 - wall handstand push-up: 2, 2, 2, 2, 1

Leg Raise Progression #12 - hanging fan raises: 4, 4, 4, 4, 4

Push-up Progression #10 - decline elbows-in push-ups: 1, 1, 1, 1, 1

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 5, 4, 4, 4, 4

Pull-up Progression #4 - top half pull-up: 3, 3, 3, 3, 3

Horizontal Pull # 8 Tuck knees front lever rows: 2, 2, 2, 2, 1

L-sit #3 - tuck knee sit: 10s, 10s, 10s, 10s, 10s

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 4, 4, 4, 4, 4

Handstand Push-up Progression #10 - wall handstand push-up: 2, 2, 2, 2, 2

Leg Raise Progression #12 - hanging fan raises: 5, 4, 4, 4, 4

Dip Progression #9 - top half dip: 1, 1, 1, 1, 1

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 5, 5, 4, 4, 4

Pull-up Progression #4 - top half pull-up: 4, 3, 3, 3, 3

Horizontal Pull # 8 Tuck knees front lever rows: 2, 2, 2, 2, 2

L-sit #3 - tuck knee sit: 15s, 10s, 10s, 10s,

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 5, 4, 4, 4, 4

Handstand Push-up Progression #10 - wall handstand push-up: 3, 2, 2, 2, 2

Leg Raise Progression #12 - hanging fan raises: 5, 5, 4, 4, 4

Push-up Progression #10 - decline elbows-in push-ups: 2, 2, 1, 1, 1

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 5, 5, 5, 4, 4

Pull-up Progression #4 - top half pull-up: 4, 4, 3, 3, 3

Horizontal Pull # 8 Tuck knees front lever rows: 3, 2, 2, 2, 2

L-sit #3 - tuck knee sit: 15s, 15s, 10s, 10s,

[Trembriele]

Push

Squat Progression #11 - renegade pistol squats: 5, 5, 4, 4, 4

Handstand Push-up Progression #10 - wall handstand push-up: 3, 3, 2, 2, 2

Leg Raise Progression #12 - hanging fan raises: 5, 5, 5, 4, 4

Dip Progression #9 - top half dip: 2, 1, 1, 1, 1

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 5, 5, 5, 5, 4

Pull-up Progression #4 - top half pull-up: 4, 4, 4, 3, 3

Horizontal Pull # 8 Tuck knees front lever rows: 3, 3, 2, 2, 2

L-sit #3 - tuck knee sit: 15s, 15s, 15s, 10s,

[Trembriele]

Squat Progression #11 - renegade pistol squats: 5, 5, 5, 4, 4

Handstand Push-up Progression #10 - wall handstand push-up: 3, 3, 3, 2, 2

Leg Raise Progression #12 - hanging fan raises: 5, 5, 5, 5, 4

Push-up Progression #10 - decline elbows-in push-ups: 2, 2, 2, 1, 1

[Trembriele]

Pull

Back Bridge (one touch down, no assist up): 5, 5, 5, 5, 5

Pull-up Progression #4 - top half pull-up: 4, 4, 4, 4, 3

Horizontal Pull # 8 Tuck knees front lever rows: 3, 3, 3, 2, 2

L-sit #3 - tuck knee sit: 15s, 15s, 15s, 15s,

[Muscle Professor]

Looks like your still logging strong. Ill have to stop by more.