September 25-October 1

Still Simplefit Advanced, 5x7

Same warm up.

Sunday
Regular width chin/pull-ups
Dips
Pistols

Monday 2 mile run

Tuesday
Narrow chins/pulls
HSPU
Pistols

Wednesday run

Thursday
Wide chin/pull
Dips
Pistols

September 18-24

Simplefit "advanced" 5x7. Each day warm up was 20/10 second jump rope and push ups for four minutes.

Sunday
"A"
Regular pulls, alternating pull-up with chin-up.
HSPU
Pistols

Tuesday
"B"
Narrow (hands touching) pulls, alternating
Dips
Pistols

Thursday
"A"
Wide pulls
HSPU
Dips

I found myself during the pistols questioning the wisdom of doing 35 pistols three days a week.  Once I realized it could be done, I was glad to have stuck with it.

September 11-17

As of this week, I am closer to being 50 than 40. I had initially thought of calling my blog "Worlds Strongest Grandpa" but decided that would be silly; I am clearly NOT the worlds strongest grandpa but that is a worthy goal.

Repeat of 5x6. My warm up is a "Tabata" type session wherein I jump rope for 20 seconds, rest 10 seconds, then do one of four types of push ups for 20 seconds. I go wide, regular, diamond then archer. To finish the routine I practice levers and planche.

Sunday
Medium width pull ups,    Alternate chin/pull grips
Dips
Pistols

Tuesday
Narrow grip pulls
HSPU
Pistols


Thursday
Wide pulls
Dips
Pistols

September 4-10, 2016

Now doing 5 rounds of 6.

Sunday
Neutral grip pull ups
Hand stand push ups
Pistols

I didn't stay on the EMOM schedule this day because I was having to do this in a playground near where I was camping.

Tuesday
Narrow pulls
Dips
Pistols/ alternated with lunges

My legs were gassed from the running on off days

Thursday
Wide pulls
HSPU
Pistols

I have decided that my form on one arm push ups leaves a lot of room for cheating. Instead I will alternate each workout between HSPU and dips.

For the week of August 28, 2016, I did 5 rounds of 5 of the following...

Sunday
Regular width pulls
Hand Stand push up
Pistol

Tuesday
Narrow grip pulls
Dips
Pistols

Thursday
Wide pull ups
One arm push ups
Pistols

I have also started doing the Couch to 5k app on days off

Last week I did SF advanced level 4.  Being fond of a system that keeps my time consistent, I have decided to couple SF with EMOM. This stands for Every Minute On the Minute.  On my workout timer app, I allow one full minute for the pull-ups, one for the HSPU, and one for each leg of pistols. At level 4, this was not horribly taxing. I am betting that by the time I am doing 7+ reps of these exercises it will be quite challenging. 

8/21

4 Pull ups (regular width) 

4 Hand Stand Push Ups

4 pistols (left x4, then right x4)

5 rounds in 20 minutes

8/23

4 Pull ups (close grip)

4 dips

4 pistols per leg

5 rounds, 20 minutes

8/25

4 Pull ups (wide grip)

4 one arm push up (left x 4, right x 4)

4 pistols per leg 

5 rounds, 25 minutes. 

An extra minute per round for the one arm push up. 

I have been using simplefit.org for several years now (off and on). I took a hiatus due to some pretty gnarly tendinitis and used beast skills and convict conditioning to accomplish some strength goals. As a result I can now do pistol squats and hand stand push-ups. I really wanted to return to the structure and conditioning of simple fit (SF) since I felt so good on this program ( except for the occasional searing pain in my elbow).

A year or so ago I realized that the advanced SF program was heavily reliant on pistol squats and had a day of focusing on HSPU. I knew then that I belonged back there.  Everything was going great until I damaged my right groin tendon in a painful skiing crash.

I am now healed and returning to SF advanced. I have decided to follow an Every Minute On the Minute (EMOM) format for the sets.

August 14, 2016
SF advanced, level 3

3 pull ups
3 HSPU
3 pistols
Repeat for five rounds. Each round takes four minutes (I do the pistols 3 left then three right).

I was able to accomplish this with very little problem. I will finish this week at level three and try level 4 on the 21st.