Tuesday, August 4, 2015


After logging virtually every training session I have done for years, I woke up recently and couldn't be bothered anymore. Well not so much couldn't be bothered but just didn't see the value in it.

Still training gymnastics with Marty but just not going to record it. It's my MO to do something religiously and then stop out of the blue for no particular reason.

Not sure why I am like that, it's peculiar.

Wednesday, May 20, 2015

SEssion 106

3 rds
static hold with pointed toeas 30 sec then 30 flutter kicks
reverse lifts x 10 pronated then 10 supinated, marty sitting on my legs
30 side crunches each side

3 rds
press to handstand off plates, shithouse- so tight
tuck planche max effort x 3 , tuck hold in between
straddle walks
30 sec handstand

press sequence x 1

3 x 3 muscleups

Wednesday, May 13, 2015

session 105

3 rds
5 knee raises, 5 t2b, 5 windscreen wipers, 5 flutters - 3rd round was a joke
weighted hip raise with 10kg plate x 10 with hold
side raises with stick x 7/5/5 - ouch

3 rds
handstand walking 10 metres backwards and forwards - much better than last class
30 sec handstand

pbar tuck planche  max effort x 3
3 way ring slide outs
straight leg straddle walks

good class, certainly felt better than last time

Saturday, May 9, 2015

session 104

back after doing zero for 2 weeks. stitches out yesterday thank god

3 rounds
5 hollow slide out pushups with 30 sec hollow hold - easy
weighted pike heel raises with hold - hard
side support, lower hips then extend heel - brutal

3 rds
7 x L pullups - made all sets but smoked me
7 x HSPU - was completely wrecked by the end of this

100 ft handtsand walk - shithouse, was wrecked by this stage

don't know whether its because i'm 42 or not enough volume and consistency in my training but i just cant recover quickly

Tuesday, May 5, 2015


8 stitches in my back means no training :(

Wednesday, April 22, 2015

session 103

so wrecked going in it wasnt funny, so just happy to get through today

planche leans from handstand
front lever to back lever x 3 with 4 lever swings
pbar straddle planche to l sit
lsit to headstand and back on p bars
press to handstand straddle off pipe

Tuesday, April 21, 2015

Home program 1

got a 2 day a week program from Marty, should have done this ages ago

it was bloody hard

stretching routine

5 v snaps/10rocks/15 sec hold
5 superman lifts/10 rocks/15sec hold
5 side lifts/10 rocks/15 sec hold - left
5 side lifts/10 rocks/15 sec hold - right

1 min wall handstand from wall walk
top half press off dumbells 3 x 5
press to handstand off plates 3 x 3
scorpian kicks to mat x 5
handstand attemtpts x 5 total 70 sec
handstand blocks - 100 total

A frame pushups 3 x 5
leg lifts 3 x 10
ring support wings top 3 x 10
van gelders 2 x 10 (7kg)

completely wrecked

Wednesday, April 15, 2015

SEssion 102

good session

3 rds
12 x straddle v snaps
6 x top half press against wall on dumbells
30 sec handstand

straddle press handstand on pipe thing - got some good ones
planche leans on pipe bringing knees back and forth x 5
hspu on pbar x 6

not sure if i missed anything but once again a pretty hard session

Wednesday, April 8, 2015

Session 101

tweaked my adductor which is annoying

3 rds
Straddle leg lifts sitting on the ground - freaking hell I am weak at these x 30
Straddle heel raises x 10 with 10 sec hold
3 back lever - 3 front lever - 4 lever swings

3 rds
seated ring lifts x 10
handstand hold on rings
dumbell lateral raises 7kgs x 10 with 5 sec hold

2 rds
muscleup->L->skin the cat->L

Straddle planche attempts with band on hip

will be crazy sore , hard class but good to get back into ring work

Saturday, April 4, 2015

Beach house practice

HSPU aganist wall, with socks on!


Sumo squat stretch . 5mins cumlative

Wednesday, April 1, 2015

session 100

wow, 100 sessions, time flies when you're having fun!

2 rds
vsnaps with hollow roll x 12
weighted heel raises into starddle and back
8 x planch leans from handstand

press to handstand pratice

pivot practice

doesnt seem like much but was a solid class

Saturday, March 28, 2015

garage pratice

just a quick one

3 rds
HSPU against wall 10-8-4

Van gelders x 5 @8kg

Friday, March 27, 2015

garage practice

1 km row

*have rowed 1km 5 out of last 6 days which is good

3 rds
compression lifts, straight legs off p bars x 5

hanging for 30 sec

1 rd
5 pushups arms in
5 arms out
5 arms back
5 arms forward
5 diamond

Wednesday, March 25, 2015

session 99

good class, feeling so much better with a solid week of training

3 rds

weird band hollow raises x 10
band superman dislocates x 10?
ghd stick twists x 15
ghd stick twists other way

3 rds
press to handstand practice
a few attempts against wedge
then a few on my own - not there yet but best attempt so far, slowly progressing

pullovers with lever swing x 3, finish with front lever

8 x HSPU

walking on plates

Tuesday, March 24, 2015

Garage practice

first solid week of practice in a long time

2 or 3 sessions

tuck planche
pbar handstands
floor handstands
press to hs against wall
4 x 1km rows

plenty of stretching

Wednesday, March 18, 2015

session 98

starting to get my mojo back

3 rds
8 x maltese lowers on box
8 x t2b followed by windscreen wipers
15 x starddle heel raises with hold

press to handstand off dumbells, progress really slow, drives me crazy but gotta keep plugging away

maltese hands back on rings 8-6-4

walking on hands over plates for a bit of fun

Tuesday, March 17, 2015

Garage practice

f*ck me, the last few weeks have been a struggle

Just life getting in the way. Ah well, I am 42 with 4 kids.

1km row

handstand practice
straddle lifts head on floor
pbar handstands
leg raises

Wednesday, March 11, 2015

SEssion 96 & 97

session 96 was the second time ever i have forgotton to log. 

what a difference two weeks make, zero exercise (outside of class) an overseas trip with two much bad food, too much alcohol and not enough sleep. 

turned up to todays class feeling awful, at least i made it. determined to get things back on track

3 rds
12 x v snaps with hollow roll in between each
30 sec hollow slide out

3 rds
press to handstand off roller x 5
30 sec handstand

3 rds
muscleup-L-Basket-Back lever- front lever

forearm feels ok

pivot practice

Wednesday, February 25, 2015

session 95

wow coming up to 100 classes. Time flies when you're having fun!

another good class, going through a good run at the moment, i think mainly becuase my press to handstand which i struggled with for so long is finally progressing

2 rds
30 hollow rocks
20 v snaps
10 sec hold
* got through throught the first round but it destroyed my, struggled big time in 2nd round and will be very sore tomorrow

15 v superman disclocates with 2.5kg?

handstand 3 attempts 43 sec, got that in one go on 3rd attempt
pbar handstand , not bad

5 x planche slide out on pipe to press to handtand on wedge
great drill which i could do but was challenging

8 x hspu

Wednesday, February 18, 2015

SEssion 94

surprisingly good session with a few wins. forearm still sore, so will be interesting how it pulls up. hopefully not to bad

3 rds
planche leans to handstand off big foam pipe x 5
compression lift to handstand off foam pipe *nailed one pretty nicely by the end
Compression lifts off dip bars x 12

lsit to straddle on pbars

3x pbars - good entry on 2 out of 3
3 x floor attempts
* slowed down my entry which helped alot
gave a 4th go a crack which didn't technically count in the 3 attempts but managed to crack the minute mark for the first time in a looooong time 1.03

Benji commented on how good I was at gymnastics saying that not many 40+ people can do what I do. good to be reminded of that every now and again as I can get frustrated with myself easily

Wednesday, February 11, 2015

Session 93

arm has improved but definitely no gripping or hanging for a few more days at least

3 rds
10 x candlestick twists
10 and weighted heel raises with 10 sec straddle hold - improving
side - top half x 10 , bottom half x 10 , both x 10

3 rds
5 kg dumbells
15 x van gelders
15 x reverse van gelders
15 x standing lateral raise

that doesn't seem like much but i dont think we did anything else. Certainly worked hard

Friday, February 6, 2015

uh oh

Forearm is f@cked

Off to the physio .

Two days on still can't grip anything without pain shooting through my arm

Wednesday, February 4, 2015

session 92

another good class which is pleasing.

3 rds
stick with 5 kg plate
hollow x 15
superman dislocates x 10...I think?

GHD stick twists x 30

maltese negatives on boxes, x 5 - also felt much better than previous attempts
8 x lever swings - felt strong, good form

A bunch of attempts
reverse ring roll/kip things with band
went really well, got over time after time. need to work on hollow, keeping elbows in and bent to have a chance of doing this without a band

back/front lever 3 each on rings

3 attempt each
handstand on floor
Handstand on pbars
result - dont ask!

forearm very sore from ring work - ice and rest in my near future

Tuesday, February 3, 2015

garage practice

forearm still very sore, will try ice and rest until this Wednesdays class

press to handstand progressing. its slow but progressing nonetheless

here is my effort from one year ago vs today

here is todays effort, legs straighter, feet on floor

Friday, January 30, 2015

garage session

row 500m


want to row 1km as the default but my right forearm is sore , so once again just stretching after