Workout Recap - Week of January 26, 2020

February 2, 2020

After a couple of lighter weeks to get other parts of my life under control, it was good to get back into the full swing of a five workout week.  Fortunately, it doesn't seem like I suffered too much for that slacking.  Since most performance is driven by a solid base to work from, I decided to put a soft focus on my lower body this week, hence the high amount of pistol squatting compared to normal.



Type: Pass/Fail


One-arm Pull Up Negatives - 2 sets of 4, each side (pass)

Fingertip Push Ups - 2 sets of 18 (pass)

Pistol Squats, both hands behind me - 2 sets of 9, each side (pass)


Bonus: 2 sets of 3 two-way suicide jumps, 1 3-limb bridge cycle (each combination)


It may have just been one more pistol squat than I was doing previously for double sets, but adding on that ninth rep was no joke.  I'll need to hold it there for a little longer before I can feel safe about pushing up to a full ten.  Even so, it's only a matter of time before I get comfortable with that, and I'm not sure what the next step should be from there.  I suppose doing pistol squats with my hands on my head (similar to bilateral prisoner squats) would be reasonable, although whether it'd actually be harder will need to be seen if/when I actually try them.




Type: As Fast As Possible


4 sets of:

5 Towel Pull Ups

3 One-arm Push Ups (each side)

5 Pistol Squats (each side)


Time = 12:15


Bonus: 8 pull ups


I had debated just doing my standard 5 pull up/10 push up/15 prisoner squat routine here, but I decided to see how it'd go if I pushed each movement to a more extreme level.  It was hard, but at the same time, it felt good.  I might consider swapping out the towel pull ups for either archer pull ups or uneven pull ups, but otherwise, I can definitely see myself doing this routine again.




Type: Pass/Fail


Close Handstand Push Ups - 2 sets of 12 (pass)

3-limb Bridges - 2 sets of 1, each combination (pass)

L-Hang - 2 sets of 25 breath isometric hold (pass)


Bonus: 8 bridge kips, 5 handstand push ups


Ah, finally moving from isometric three-limb bridges to actually doing the full motion.  I'm not going to lie; it was shaky on the way up for each combination aside from no right leg, and going down was closer to a controlled fall than is ideal.  However, I got through it, and I look forward to doing better with them next time.




Type: As Fast As Possible


3 sets of:

11/8/5 Pistol Squats (each side)

21/15/9 Diamond Push Ups

21/15/9 Mountain Climbers (each side)


Time = 9:30


Bonus: 3 one-armed push ups with feet together (each side)


Another beefy pile of pistol squats against a timer here, though with simpler movements to compliment them because my obliques were still a bit sore from Wednesday.  It's always a bit hard to judge my performance when I'm doing a workout that I haven't done before, but I felt alright about how this one went.  Not great, but better than just scraping by.




Type: As Fast As Possible


7 sets of:

7 Pull Ups

7 Bridges


Time = 6:15


Bonus: 1 pull up, 1 bridge


This wasn't the best time I've ever put up for this challenge, but it was better than my most recent performance, which is always good to see.  I could try making some excuses about what I was consuming earlier in the day, but ultimately, I have to own the results.  And really, it was still good, considering it was within 10% of my personal best.  That's within what I'd consider as a reasonable margin of deviation, so no excuses are needed.


Share on Facebook
Share on Twitter
Please reload

RSS Feed
Featured Posts

Path of Exile

November 2, 2020

Please reload

Recent Posts

November 2, 2020

Please reload

Search By Text
Search By Tags
Please reload

Please reload

RSS Feed

© 2017 by Ash Adler. Proudly created with