View Full Version : Duff's G.U.T.S.
Today, on Christmas Day, I checked the mail and my copy of G.U.T.S. arrived. Merry Christmas to me!
Here's my first attempt:
Atlas III Pushups: 8 (16% of elite goal level)
(Tiger Bend Squats: 27 -- I did these out of order on accident)
Atlas Sit-ups: 21 (21%)
Power Step-ups: 250 -- 125 each side (50%)
Atlas Sit-ups: 10 (10%)
Atlas III Pushups: 7 (14%)
The Milo: 7/7, 5/5 (35%, 33%)
I did each exercise as many reps as I could in the time frames given (1, 3, 12, 3, 1, 4 minutes), and held the pushup position to "rest" when doing Atlas III's. I may try doing easier Atlas I's or even knee pushups until I build more strength-endurance.
Clearly I have a long way to go, but that's ok. I'm just happy to be exercising again.
MikeNY
12-26-2009, 10:34 AM
Duff looks like Santa made a special stop at your house for Christmas, getting mail on christmas is a Christmas Miracle, one could say a Duff miracle. GUTS is a great Program, no one could do GUTS and not get in great shape just following the program.
Warmup: walk up "glory hill," my name for a steep hill in our neighborhood. Walked up briskly three times.
Atlas I Pushups: 13 (26% of elite goal level)
Atlas Sit-ups: 17 (17%)
TIger Bend Squats: 20 + 15 + 10 + 8 + 15 + 10 + 12 + 10 + 6 + 10 + 9 = 125 (42%)
Atlas Sit-ups: 11 (11%)
Atlas I Pushups: 13 (26%)
The Milo: 8/8, 5/5 (40%, 33%)
Today I went with the easier (for me) Atlas I pushups, and the harder Tiger Bend Squats. A difficult workout!
A Christmas miracle indeed! A miracle that nobody checked the mail on Christmas eve. ;)
Skipped today, 12.27.2009. Sore in quads, back, chest, triceps, front delts, and glutes. It's a nice feeling really, but thought I could use the rest at this early stage. Still feel committed to doing it regularly 5-7 times a week, but may take a few weeks to ramp up to that frequency.
Still slightly sore, so did the much easier knee pushups instead of Atlas pushups, and the Power Step-ups instead of the Tiger Bend Squats.
Knee Pushups: 24
Atlas Sit-ups: 28 (28% of elite level)
Power Step-Ups: 300, 150 each side--new PR by 50 (60%)
Atlas Sit-ups: 29 (%)
Knee Pushups: 27
The Milo: 16/16, 10/10 (80%, 67%)
I should mention that I'm doing the Step-Ups on the second stair in my home, which is more like 18 inches than the recommended 7-12 inches. I should also mention that I am 6'5", so I'm not sure that 50 full-range pushups are even possible in 1 minute! I was crankin' through the knee pushups with almost no rest and just eeked out 27.
Also I'm happy my Atlas Sit-up reps are improving so much in just a week.
Knee Pushups: 34!
Atlas Sit-ups: 37! (37% of elite level)
Tiger Bend Squats: 25 + 15 + 15 + 17 + 15 + 15 + 13 + 11 + 4 = 130 (43%)
Atlas Sit-ups: 20 (20%)
Knee Pushups: 19
The Milo: 20/20, 15/15 (100%, 100%)
Continuing with knee pushups again today. I'm thinking of trying to get up to 50 in one set, then do Military, then Atlas I, then Atlas III. Also did TBS again today--stopped at 130 because of a slight twinge in my right knee. I figured I was too tired at that point to do more with perfect form.
New PRs with knee pushups and Atlas Sit-ups. Also did the Milo for the full reps for the first time. Accomplished this by lessening the intensity of contraction a bit.
Took a day off today. Quads a bit sore from TBS's, as are front delts. My abs seem to recover faster than any bodypart--no soreness there today.
Took two days off. I was tired and somewhat sore and dreading GUTS, so I decided to switch to a 4-day cycle that changes up the intensity levels and builds in rest.
Day 1: Isometrics from Isometric Power Revolution
Day 2: G.U.T.S.
Day 3: Joint exercises and walking
Day 4: Yoga
I almost certainly won't be advancing in my G.U.T.S. numbers as fast on this plan, but it is more sustainable, incorporates rest, and also incorportates Iso's which I was really enjoying. Perhaps when I get more fit in a few months I can do even more, but it's a good start.
Today was a "Day 1" day. Went for a walk to warm up, including hiking up "glory hill." Did the Classic Isometric Contractions, position A at maximum strength for 7-10 seconds, with lots of Isometric Power Breathing. Finished up with a long wall sit (perhaps 60-90 seconds long--wasn't timing). Very concentrated--felt good for body and mind.
Two days ago was GUTS day but I wimped out and did a variety of calisthenics and isometric holds during the day instead. I think I mentally need to give myself permission to do GUTS with less than all-out intensity. Once I start, I'm often excited to go harder, but I psych myself out too easily.
Yesterday was my "day 3" in my plan, but I failed to do my joint exercises. I did do some walking which felt good--nothing strenuous, just a walk to the coffeshop and back (about 15 min each way).
Today is yoga, which I'll do this evening.
Back on G.U.T.S. Decided to do multiple sets today instead of just one of each exercise, and not worry about the times. I'm aiming to do GUTS in this way 2-3 times a week.
5.18.2010
(hindu pushups at work: 20)
knee pushups: 20, 20, 10 = 50
atlas situps: 20, 20, 20, = 60 (increasing space between legs each set)
tbs: 20, 20, 20, 20, 20 = 100 (different space between feet each set)
atlas situps: 10, 10, 5 = 25 or 85 total today
knee pushups: 20, 20, 10 = 50 or 100 total today
Milo: 14/14
Shoulder stand for slow count of 100.
GUTS-like workout, compensatory movements:
5.19.2010
30 seconds holding support position on rings
bodyweight rows on rings (knees bent): 13, 10, 7 = 30
gymnastic bridge: 0:13, 0:10, 0:10 = 0:33 (held plow position between sets)
one-leg deadlift, leg mostly straight: 20L/20R, 10L/10R, 10L/10R, 15L/15R = 45 each
Too tired for more--really sore from TBS yesterday.
5.20.2010
(done throughout the day)
Tiger Bend Pushups: 20, 15, 15 = 50
Atlas Leg Raise: 25, 11 = 36
Atlas I Pushups: 10, 10, 10, 10, 10 = 50
Flat-foot Squats: 15, 10, 10 = 30
Knee pushups: 20, 15 = 35
5.23.2010
Various pushups, squats, hanging knee raises, calf raises
Also did some DVR/VRT, including VRT "shrugs"
5.22.2010
Various core exercises--mostly planks
Some pushups
5.21.2010
Over 200 pushups, mostly from knees, some banister, etc.
5.24.2010
Done GTG throughout the day...
Squats, flat foot: 8 sets of 10 = 80 total
Feet elevated floor pushups: 8 sets of 10 = 80 total
Atlas situps: 8 sets of 10 = 80 total
Done in evening at home...
Pushups off of banister: 40, 50, 40 = 130 total
Also misc. DVRs, hanging leg/knee raises, and pullups.
I've noticed recently that my stomach is hard for the first time in my life--even when I'm not tensing. It isn't necessarily pulled in all the time though--curious if some DVR ab work would help with that.
Inspired...did more Atlas situps on the bed (about 30 total), a 45 second plank on the forearms (a new PR), misc crunches on the bed, one set of 20 Atlas I pushups (new PR), a set of 60 calf raises and a set of 60 "shin raises," and a 60 second wall chair.
Didn't record the past few days, but definitely did some exercise.
Here's today...(in supersets, but with breaks between supersets)
Banister pushups: 20, 21, 22, 23, 24, 25, 26, 27, 28 = 216
DVR rows: 20, 21, 22, 23, 24, 25, 26, 27, 28 = 216
Hanging knee-raises: 5, 5, 5, 5, 5, 5 = 30
Currently I'm working primarily on increasing number of Atlas I pushups within 20 1-minute rounds on the following schedule, from 100 to 200 total in 20 minutes. My goal is to exercise 3-5 times per week, taking rest days whenever I feel like it. I also usually add in some other exercise during the "rest" period of each 1-minute round, often TBS, or 1-leg deadlifts, etc. I recently ordered a pull-up bar which I will be using to hang my gymnastic rings from so I can do equal numbers of bodyweight rows (although I'll have to work up to the same numbers as Atlas I pushups, as I recently tested myself and am far weaker on the rows). I have been doing DVR/DSR/ISOs when I feel like it too, and recently added in some yoga, but I'm considering cutting out the DVR/DSR/ISOs for now as I fear they might mess up my schedule and inhibit progress through overtraining.
From now on, I'm just going to update this training thread by editing this one entry with the dates completed on this schedule.
Day 1: 20 rounds of 5 = 100 (skipped)
Day 2: 18 rounds of 5, 2 rounds of 6 = 102 (skipped)
Day 3: 16 rounds of 5, 4 rounds of 6 = 104 (9.3.2010)
Day 4: 14 rounds of 5, 6 rounds of 6 = 106 (9.4.2010)
Day 5: 12 rounds of 5, 8 rounds of 6 = 108 (9.5.2010)
Day 6: 10 rounds of 5, 10 rounds of 6 = 110 (9.7.2010)
Day 7: 8 rounds of 5, 12 rounds of 6 = 112 (9.8.2010)
Day 8: 6 rounds of 5, 14 rounds of 6 = 114 (9.9.2010)
Day 9: 4 rounds of 5, 16 rounds of 6 = 116 (9.10.2010)
Day 10: 2 rounds of 5, 18 rounds of 6 = 118 (9.11.2010)
Day 11: 20 rounds of 6 = 120 (9.12.2010)
***PHASE 1 COMPLETE on 9.12.2010***
Day 12: 18 rounds of 6, 2 rounds of 7 = 122 (9.13.2010)
Day 13: 16 rounds of 6, 4 rounds of 7 = 124 (9.15.2010)
Day 14: 14 rounds of 6, 6 rounds of 7 = 126 (9.16.2010)
Day 15: 12 rounds of 6, 8 rounds of 7 = 128
Day 16: 10 rounds of 6, 10 rounds of 7 = 130
Day 17: 8 rounds of 6, 12 rounds of 7 = 132
Day 18: 6 rounds of 6, 14 rounds of 7 = 134
Day 19: 4 rounds of 6, 16 rounds of 7 = 136
Day 20: 2 rounds of 6, 18 rounds of 7 = 138
Day 21: 20 rounds of 7 = 140 (estimated 9.26.2010)
End of PHASE 2
Day 22: 18 rounds of 7, 2 rounds of 8 = 142
Day 23: 16 rounds of 7, 4 rounds of 8 = 144
Day 24: 14 rounds of 7, 6 rounds of 8 = 146
Day 25: 12 rounds of 7, 8 rounds of 8, 148
Day 26: 10 rounds of 7, 10 rounds of 8 = 150
Day 27: 8 rounds of 7, 12 rounds of 8 = 152
Day 28: 6 rounds of 7, 14 rounds of 8 = 154
Day 29: 4 rounds of 7, 16 rounds of 8 = 156
Day 30: 2 rounds of 7, 18 rounds of 8 = 158
Day 31: 20 rounds of 8 = 160 (estimated 10.10.2010)
End of PHASE 3
Day 32: 18 rounds of 8, 2 rounds of 9 = 162
Day 33: 16 rounds of 8, 4 rounds of 9 = 164
Day 34: 14 rounds of 8, 6 rounds of 9 = 166
Day 35: 12 rounds of 8, 8 rounds of 9 = 168
Day 36: 10 rounds of 8, 10 rounds of 9 = 170
Day 37: 8 rounds of 8, 12 rounds of 9 = 172
Day 38: 6 rounds of 8, 14 rounds of 9 = 174
Day 39: 4 rounds of 8, 16 rounds of 9 = 176
Day 40: 2 rounds of 8, 18 rounds of 9 = 178
Day 41: 20 rounds of 9 = 180 (estimated 10.24.2010)
End of PHASE 4
Day 42: 18 rounds of 9, 2 rounds of 10 = 182
Day 43: 16 rounds of 9, 4 rounds of 10 = 184
Day 44: 14 rounds of 9, 6 rounds of 10 = 186
Day 45: 12 rounds of 9, 8 rounds of 10 = 188
Day 46: 10 rounds of 9, 10 rounds of 10 = 190
Day 47: 8 rounds of 9, 12 rounds of 10 = 192
Day 48: 6 rounds of 9, 14 rounds of 10 = 194
Day 49: 4 rounds of 9, 16 rounds of 10 = 196
Day 50: 2 rounds of 9, 18 rounds of 10 = 198
Day 51: 20 rounds of 10 = 200 (estimated 11.7.2010)
End of PHASE 5 and end of pushup density goal of 200 Atlas I pushups in 20 minutes.
Germanowl
10-11-2010, 05:48 AM
Hey Duff,
You haven´t posted an update for a while so I thought I´d ask what you´re up to now.
Are you still busy with the modified GUTS routine?
Since our previous correspondence on Johns forum I´ve been busy too, taking it steady though.
Recently Ive been doing the following for 10 cycles:
Atlas I push-up 8
Atals sit-up 15
Hindu squat 20
To my great pleasure I completed the routine yesterday in 20 minutes without feeling stressed at all.
Tonight I´m planning to increase the push-ups to 10 reps, the sit-ups and squats I´ll adjust in the coming weeks - having past experience of becoming injured after pushing things too soon, I´m emphasizing the train - don´t strain motto!!!
Of course I follow this with the Milo and my usual bridging work too.
Regards,
Mark
Hi Mark,
I started to get burned out on my density training, so I've been switching it up again, trying to find another "groove" to work with for a while.
Yesterday I tried GUTS and was able to complete more than I ever have previously in each of the exercises. I gave everything and it was very difficult. I'm thinking of doing this for a while, alternating the standard GUTS with a GUTS using pull-ups, bridging, and 1-leg deadlifts instead every other day. Tonight will be my first attempt at this version.
I've been terribly inconsistent about following a specific program, but the good news is that I have been consistent with actually working out. :)
Once again, I've been tweaking a program (we'll see how long I stick to it!). My current plan is based on a strength-focused bodyweight regimen using pyramids and a 6-day split as follows:
M: Pushups
T: Abs
W: Squats
Th: Pullups
F: Bridging
Sa: HSPU
Sun: test each of the above, recalculate pyramids for next week based on 30%-80%-30% rep range
I'm using easier movements until I can do 30 reps in one set (using a 2/1/2 cadence - 2 seconds down, 1 second hold, 2 seconds up). For instance, I'm currently working knee pushups and bodyweight rows on rings instead of full pushups or pullups. For HSPU's, I'm currently just doing handstands for time with added neck DSRs.
The slow cadence is for perfect form to prevent injury. I tend to get minor aches and pains that build up if I go too fast without setting a firm foundation of slow and controlled movements first, and if I hurt I stop exercising. I'm also emphasizing mouth-closed, nose-only breathing per recommendations from a book called Body, Mind, Sport.
I'm also considering a modified GUTS in the mornings, using easier movements until I get up to 50/100/300/100/50 reps, then moving to harder movements. This would be for endurance/metabolic conditioning, whereas the evening pyramids are more strength-focused. This might be overtraining, but the last 2 weeks or so I feel like I've been undertraining and am kinda jumping out of my skin with energy for exercise. The idea would be to eventually get up to full GUTS numbers by progressively making the exercises harder. In this case, the cadence would be more like 1/1 (one second up, 1 second down), making the exercises more cardiovascular.
Here are some ideas of what I mean for easier movements in order of difficulty:
PUSHUPS
* wall pushups
* countertop pushups
* half-range knee pushups
* full-range knee pushups
* half-range floor pushups
* full-range floor pushups
* Atlas 1 pushups, feet on floor
* Atlas 2 pushups, feet on chair
* Atlas 3 pushups, feet higher than hands
* Warrior power tees knee pushups
* Warrior power tees floor pushups
* Warrior power tees feet elevated pushups
* Pushups on rings (assuming these are harder than the tees)
* Partial ring dips
* Full ring dips
ABS
* Knee tucks (sit on edge of chair, pull knees to chest then extend legs)
* Lying knee raises (lie on floor knees bent at 90 degrees, raise off the floor towards chest, return to floor)
* Lying bent leg raises (knees bent at 45 degrees)
* Situps with knees bent and locked under the couch
* Coffin situps (legs straight on floor, reach towards hands)
* Flat frog raises (bent leg raise, straight leg lower)
* Pilates roll-ups (legs straight on floor, arms overhead then reach towards hands)
* 90 degree flat leg raises
* Atlas leg raises
* Atlas situps
* V-ups
* Hanging knee raises (from bar)
* Hanging bent knee raises
* Hanging frog raises
* Hanging partial ROM straight leg raises
* Hanging straight leg raises
* V-raises (raise legs straight all the way to your face)
etc.
With the strength days, the idea is to build up numbers per set, doing the exercises slowly, then trying to do slightly more next week. Once you reach 30 in one set, move up to a harder exercise, set a baseline with 1 set maximum (with perfect form and 2/1/2 cadence), and do your new pyramid. This would prevent against some of the burnout from excessive sets I've sometimes experienced too.
With the modified GUTS, the idea is to build up numbers per set to the GUTS numbers of 50 pushups, 100 situps, 300 squats, 100 situps, 50 pushups in 20 minutes with minimal rest and a 1/1 cadence, and to do this daily as a foundation for conditioning. Starting with wall pushups and similarly easier exercise variations makes this amount of continuous exercise easy to achieve, so beginners can begin to get the cardiovascular benefits before they have sufficient strength.
I think in the end it might be better to alternate---3 months of one program, 3 months of the other, etc. But we'll see---perhaps I can handle the volume of both?
I'm probably just over-thinking it, as usual.
Duff,
well, nice to know I am not the only one who has difficulty in keeping with a given programme :). I tend to vary (too) often as well. A couple of months ago I bought the book "You are your own gym" by Mark Lauren (a SpecOps instructor for the US Army). It's a bodyweight exercise book, with a complete program in it, and around 128 bodyweight exercises, from the very simple ones to the most difficult ones. I started on that, but I must confess I felt like a traitor to John, this forum and the Transformetrics system. So I came back to G.U.T.S. and Powerflex. One thing I do tend to keep from the above named book is the variation in doing pyramids, sets, supersets, tabatas and so on.
Wishing you all the best with sticking to your plan,
Jan
Germanowl
01-20-2011, 07:57 AM
Hi Duff,
I, too, went a bit stale on GUTS towards the end of last year. I think it was down to the start of the winter, training late at night and getting up very early in the morning. To correct this, I gave myself a month in December for an active lay-off, just doing five sets of various push-ups evenly spaced out through the day.
I´m now concentrating on bodyweight strength training for a change for the next few weeks before may be starting back on the road to GUTS towards the end of Feb/March. I´ve also got to try and eat more, I tend to get through the day just eating fruit and it´s not enough when the weather is bad. The strenght training is centred around power moves - pistol (assisted), Atlas III push-ups, one legged deadlift, one legged Rumaninan deadlift, DVR pull-ups, pike push-ups 8as sub for HSPU) with crunches and bridging thrown in as extras. It´s sometimes difficult to force myself to rest between sets but I´m enjoyingthe change of pace!!!
Your plans look interesting and I´ll certainly be keeping an eye on your progress. I often think about changing to another routine, especially when I´ve just started something new - guess it´s just human nature!!! I find it best to have a time goal to work towards. I´ll be turning 50 in April so my first goal this year is to be in the best shape possible for my 50th.
Good luck in your training.
Regards,
Mark
The last couple days I've been doing a modified GUTS in the mornings with half range-of-motion knee pushups, coffin situps (reach towards hands instead of hands behind head but legs flat like Atlas situps), and Tiger Bend Squats (just as many as I can do in one set, usually around 30). So far I haven't felt burnt out at all from this morning regimen and have had lots of energy for my evening strength workouts so I'm going to stick with it.
I've also added 10 minutes of deep breathing/pranayama in the mornings right when I get up. I'm currently doing 30 rounds of 10 seconds in, 10 seconds out with the ujayii or "darth vader" style breathing (close your throat slightly to make the sound, keep the sound going on inhale and exhale). I'm using my Gymboss to time myself (one could easily use a stopwatch too, or just count internally).
I figure if I can add 1 second per week to just exhale then 1 second to inhale the next week, by the end of the year I might be able to do the :30 in / :30 out for 30 minutes that John's vegan friend does. I'm wary of pushing too hard too fast though, so I'll only advance as much as I feel I can handle, judging by my energy levels and how the breath actually feels when I'm practicing (no straining). I've always had a huge lung capacity from being a trumpet player and singer from a young age, so I think I can do it if I'm patient enough. If it takes me 2 or 3 years even, that's fine too.
I also played around with some assisted 1-leg squats the other night using gymnastic rings. This was a really fun workout session---will be doing more of this on my leg strength day (Wednesdays). With the rings, it feels very safe on my joints.
Hi Jan,
I've been curious about that particular book as well. I don't think it's necessarily disloyal to try lots of things, but I also hear ya. I've been doing some club swinging too but I know that we don't discuss weight training on this forum. I really like the community spirit here so I try not to upset the delicate balance by pushing other methods even though my interests range widely (and wildly!). I've also done some Tabatas with bodyweight stuff, but I didn't like the feel of starting and stopping again and again.
p.s. Your back is looking very wide in that photo of yours! Me, I've only recently discovered I have lats. :)
Hi Mark,
I tried some assisted one-leg squats the other night using my gymnastic rings for support. I put as little weight as I needed on the rings, just enough to pull out of the bottom position and to lower myself more slowly. It was really fun, and seemed totally safe on my knee joints too. If you don't have rings, I think one could use two chairs, probably with the backs facing you on either side so you could put your hands on the tops of the chairs. Of course, if you can already do full one-leg squats, then you don't need such assistance. I was surprised though at how strong my legs were once I used the rings--without them, I could only lower myself and then fall on the floor! :)
That's a good idea to take an active layoff if you're feeling burnt out. I was worried I'd lose a lot of strength and especially muscle mass, but my mass seems to be holding steady even though I lost some muscular conditioning from not doing as many pushups lately.
Good luck in your training as well!!
So far so good with my new program. Basically I'm doing a pyramid 4 days a week in the evenings, and a modified GUTS in the AM if I'm up for it. All exercises in the pyramids are done at a 2/1/2 tempo (e.g. with pushups 2 seconds down, 1 second hold, 2 seconds up). This tempo is great for avoiding pain, doing the exercises with perfect form, and developing a high mind-muscle connection.
My program currently looks like this:
Monday - Pushups Day
Knee pushup pyramid (30-80-30% of one set max, determined on Sundays)--once I hit about 40 knee pushups with full ROM at a 2/1/2 tempo, I'll switch to standard floor pushups again.
Tricep DSRs (my triceps seem to be lagging behind my shoulders and pecs)--normal, hammer, reverse hand & wrist positions, 10 reps each.
Shoulder chapter from PYTP for imbalance & injury prevention.
Tuesday - Abs Day
90 degree lying leg raises pyramid (30-80-30% 1 set max, determined on Sundays)--once I hit about 40 reps of these, I'll move to hanging leg raises (or maybe hanging knee raises if those are too hard). My goal is to do lots of perfect form, totally controlled hanging leg raises. This may take me a few years!
Plank on elbows held for time--my goal is 3:00 by the end of the year which I can reach by just adding 2-3 seconds per week. So far this hasn't been a problem. I make sure to tuck my tailbone so that I feel the brunt of the burn in my abdominal wall, not my low back.
On Tuesdays and Saturdays I also do some gentle yoga for the low back with my lady.
Wednesday - Squats Day
Flat foot squat pyramid (30-80-30% 1 set max, determined on Sundays). I've been enjoying these more than Tiger Bend Squats or Atlas Squats lately. I probably won't attempt to make these harder, but just aim for 300-500 continuous squats.
Playing around with assisted 1-leg squats and negatives using gymnastic rings for support. This has been really fun so far and feels fine on my joints, but I'm going to keep high awareness so I don't strain my knees. My goal is to be able to do an unassisted one-leg squat/pistol on each leg.
One set of max calf raises followed by calf stretches (if I don't stretch out afterwards I can get really painful charlie horses!).
Thursday - Row/Pullup Day
Bodyweight row on rings pyramid (30-80-30% 1 set max, determined on Sundays). My elbows were bothering me a bit again lately so I thought it would be best to do this easier exercise and avoid pullups until my tendons and joints catch up with my back strength, then return to pullups once I can do 40 or so of these. Also these rows seem like a more exact compliment to pushups, whereas pullups seem more complimentary to handstand pushups (or perhaps Atlas III pushups). Focusing on gripping the rings hard and pulling with my back, not my arms as much.
Bicep DSRs--reverse, hammer, regular hand & wrist positions for 10 reps each.
Misc back DVRs and ISO power flexes.
Friday - Bridge Day
Various bridging work---on neck for time, rolling on neck, on hands, etc. Going gently with this right now, mostly just working on range of motion not reps or time.
Saturday - HSPU prep
Working on getting up to a Handstand Pushup.
Handstands for time.
Wrist DSRs, 4 directions, 10 reps each (for wrist strength--this has stopped me in the past from practicing HSPUs and hand balancing).
Shoulderstand for time (would do headstand, but hurts my neck) to practice being upside down.
Neck DSRs, 4 directions, 10 reps each.
On Tuesdays and Saturdays I also do some gentle yoga for the low back with my lady.
Sunday - Rest/Test Day
Brief warmup, then one set of each of the 4 exercises to max reps with 2/1/2 tempo: pushup, leg raise, squat, row. Goal is to improve by at minimum 1 rep each week if possible.
When I do modified GUTS in the AM, it currently looks like this:
1/2 ROM (range of motion) knee pushups
Coffin situps (legs flat, reaching hands towards toes)
Tiger bend squats
Coffin situps
1/2 ROM knee pushups
When I do GUTS, I speed up the reps to a 1/1 tempo, but still totally under control and not using momentum (especially in the situps). Once I can do the full numbers (50 for pushups, 100 for situps), I'll switch to a harder version (full range knee pushups then Atlas I pushups then Atlas II then Atlas III then WPT on knees then WPT on floor then WPT with feet elevated, Atlas situps with hands interlaced behind head then Atlas Situps going uphill---outside!). I'm also considering adding some step-ups alternating with sets of TBS to get more cardio there. I'm almost up to 50 1/2 ROM knee pushups (35-40 most days), but not quite yet.
Also each morning I've been doing ujayii ("darth vader" sound) pranayama or deep breathing exercises lying in bed. I've been using my Gymboss interval timer to gradually expand my breath capacity from 10 seconds in, 10 seconds out for 30 rounds (10 minutes total) to my eventual goal of 30 seconds in, 30 seconds out for 30 rounds (30 minutes total). So far I've been attempting to increase at the rate of 1 second per week, first adding the second to the exhale and then the following week adding a second to the inhale. So far so good! I expect that once I hit around 15-20 seconds, I'll reach a plateau that will simply require patience to pass through. If I don't and can stay at this pace, I'll hit 30/30 by the end of the year!
Oh, and I'm also focusing on doing all exercises with nose-only breathing per a recommendation from the book Body, Mind, Sport.
So there you have it! Each week my goal is to slightly improve my numbers, even if just by one rep.
michael
01-27-2011, 06:08 PM
Hey Duff this is a great plan and looks like a lot of fun.I once worked up to a one legged squat the same way.F or your elbows I wrote a post called,'' DVR's in the TBS'' that helped me with tendinits in my right elbow.You do the arm motion of the TBS in the standing position.Palms down,bring hands to chest and turn palms up.You want to turn your pinkies up as far as you can.You can do this closing your hands into fist or open.I do both for 20 reps everyday.
Anyhow, good luck and keep us posted!
michael
Thanks, Michael--so far it is a fun plan, lots of variety which I like.
Thanks for the suggested DVR for the elbows--I just tried it, a nice move. I'd call these "DVR Rows" but I get what you're saying with the "DVRs in the TBS."
Take care,
~Duff
vBulletin® v3.7.3, Copyright ©2000-2012, Jelsoft Enterprises Ltd.