Vegan Calisthenics Workout Journal – OAP & Planch Training – Logan Spader

Vegan for 3 years. Calisthenics for 1 year.

My Calisthenics Plan

Workout Goals:

Start calisthenics – COMPLETED 4/18/2017
Pistol squat – COMPLETED 7/12/2017
One arm pushup – COMPLETED 7/15/2017
Kipping muscle up – COMPLETED 8/29/17
Handstand – not complete (10 second arching handstand 9/17/18)
Back lever – not complete
Front lever – not complete (5 second with 1 leg tucked 9/7/18)
Strict muscle up – COMPLETED 9/3/18 (was very close by 6/16/18)
Bent Arm Planch – not complete (tucked B.A.P. for 5 seconds 10/9/18)
Handstand pushup – not complete
One arm pull up – not complete (chin to bar on 8/27, unable to repeat)
Planch – not complete
Flag – not complete

APRIL-JUNE 2017

My program consists of two rest days between each workout. I chose this length of recovery time due to the fact that I am only getting 5-6 hours of sleep each night. Humans are supposed to be getting between 9.5 and 10 hours of sleep every night according to Dr Stanley Coren author of “Sleep Thieves” so you can see why I have concerns about my current recovery periods!

WARM UP
Climbing Rope Ladder x5
Pushups 3×10
Jumping Jacks 30

WORK OUT
Weighted Pull ups – 3 sets to failure (around 5)
Weighted Pushups – 3 x 20
Offset towel pull ups – 3 x 8 (switch hands at 4)
Dips (if bar is available) – 3 x 12
Climbing ladder without my legs – 3 x 4
Pushups (one arm extended to side) – 3×10
Pull ups to failure
Pushups to 40
Leg workout on bike

JUNE-JULY 2017

My workouts were very unique (AND FUN!) over these past two months. My son and I have visited many parks in the area which allowed me to try new crazy ideas. At my wife’s volleyball tournament I completed 120 pull ups over a ~5 hour period just to see if I could!

WARM UP
Pull ups 2×5
Pushups 3×15
Jumping Jacks 30

WORK OUT
Pull ups to chest – 3 sets to failure (around 6-7)
Wide grip / Diamond grip pushups – 3 x 24
Offset towel pull ups – 3 x 8 (switch hands at 4)
Straight Bar Dips – 3 x 10
Climbing ladder without my legs – 3 x 4
One arm pushups – 3×3 each arm
Pull ups to failure
Pushups to 40
Leg workout on bike
Pistol squats 2×5 each leg

JULY-AUGUST 2017

I am focusing on building muscle/technique for a muscle up. I am staying pretty strict to the following workout which I got from MadBarz.com called the “Muscleup Hunt”.

WARM UP
Pull ups 2×5
Pushups 3×10
Jumping Jacks 30

WORK OUT (REPEAT 3 TIMES)
High Strict Pull ups – 10
Straight Bar Dips – 12
Clapping Pushups – 10
Head Bangers – 10
Typewriter Pull-ups – 10 (happy if I get 8!)
Jump Muscle Ups – 12
Clapping Pull Ups – 10
Leg workout on bike

MID AUGUST 2017

I found a very detailed program which explains some important aspects of the muscle-up such as training your hand position and what defines a “real” pull up (hint: going to the chin isn’t good enough). I will be switching to this routine once I finish building my in-home pullup bar: https://urbanevo.com/training-blog/12-weeks-to-a-muscle-up/

I tested my pull up max in preparation for this new training regimen. Requirements: no kipping, the bar must pass my clavicle, and I must return to dead hang between each pull or the pull-up doesn’t count. After recruiting my wife as the judge (so that I couldn’t lie to myself!) I maxed out at 11 “perfect” pull-ups.

AUGUST 29th 2017

WOW! I was more focused on my goal of attaining a muscleup than a hawk on a rabbit. I imagined myself doing it every day. I hit my workout no matter how tired I was, where I was, or how much time I had. I practiced my kip repeatedly. I watched multiple YouTube tutorials and read tons of blogs on how to complete one. Focus! Unfortunately I can’t even attempt the muscle up in my house or at most of the parks that I take Maxwell to so when Michelle said we were going to the outdoor pullup bars for a picnic I fucking psyched myself up. I didn’t even care that I had literally just finished a workout and my arms were dead. Today was the day. After a quick warmup with some kips I false-gripped the shit out of the bar, lifted my feet off the ground, looked forward and went for it. Suddenly I found myself on top of the bar. DAMN THAT SHIT FELT AMAZING! WOOT!

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NOVEMBER 7th 2017

If you didn’t notice in the video above, my muscle up doesn’t look very pretty. That is why I am going to start focusing on perfect movements this month. The most important goal is to build my shoulder strength so that I stop getting shoulder injuries. The trainer at this website is hilarious and appears to know a lot about shoulder injuries so I will be incorporating these into the new workout I am building:

http://deansomerset.com/favourite-5-shoulder-health-exercises/

The bulk of my workout will come from Bar Brothers. I attempted to use one of their infograph workouts in the past but after reading the details of the following article I realized I was doing it very wrong!

http://www.barbrothersgroningen.com/calisthenics-workout-plan/

So I will be starting at the Bar Brothers Month 4 routine with a few modifications for shoulder strength. Again, my focus will be perfect movements because I am tired of sloppy pullups! Here is my proposed routine:

—-MONDAY—-
“MUSCLEUP HUNT”
3 cycles, 2 min rest between cycles
minimum rest between sets
Chest High Pullups 5
Straight Bar Dips 5
Clapping Pushups 5
Head Bangers 5
Type Writers 5
Jump Muscle Ups 5
Clapping Pullups 5

“SHOULDER ROUTINE”
5 cycles, 2 min rest between cycles
30 seconds between each set
Dips 6
Decline Pushups (high) 4
Pushups 6
Assisted 45* Pullup 10
Hindu Pushups 8
Pike Pushups 8
Side Plank 15 sec

—-THURSDAY—-
“MUSCLEUP HUNT”
3 cycles, 2 min rest between cycles
minimum rest between sets
Chest High Pullups 5
Straight Bar Dips 5
Clapping Pushups 5
Head Bangers 5
Type Writers 5
Jump Muscle Ups 5
Clapping Pullups 5

“FULL BODY”
3 cycles, 4 min rest between cycles
minimal rest between sets
Chinups x 3
Wallsit x 30 sec
Dips on chair 12
Squats 8
Pushups 8
Pullups 2
Leg raises 3
Decline pushups 7

—-SATURDAY—-
“TRAPEZIUS ROUTINE”
5 cycles, 2 min rest between cycles
45 seconds between each set
Pullups 6
Hindu Pushups 8
Contralateral Limb Raises 13
High Decline Pushups 6
Hand Stand Pushups (wall assist) 5
Pike Pushups 8

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January 22th 2018

I learned that I am just not getting enough sleep to effectively workout three times a week. I stopped looking forward to workouts and I was never able to finish strong. So instead of doing three half-assed workouts each week I reverted back to two workouts per week. I am back to being motivated and focused.

My wife and I decided to sell everything we own and travel the country in our van all summer so most of my workouts have been a mishmash of the BarBrothers “Muscle-Up Hunt” workout routine along with some focused shoulder exercises. A lot of my workouts have been shorter than 45 minutes simply because I don’t have enough time in the day with all of my other current responsibilities. But those 45 minutes are always hellishly difficult. I can now do multiple muscleups in a row even though I got physically injured in December:

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June 8th 2018

As most of you know I lived in my van for a few months and traveled the country with my family early this year. The awesome thing about calisthenics is they can be done ANYWHERE! Most of my exercising during #vanlife was focused on maintaining instead of progression. In other words, I didn’t try very hard ;).

BUT my family and I have finished moving into an apartment in Hartford, SD. Now that I am no longer a paramedic I can get normal human sleep and I can actually workout more! My workouts are usually accomplished at the playground where my son play’s across the street and I have just finished building a four foot wide chinup station in our garage. I am able to pulloff a kipping muscleup where ever and whenever I want. I am currently working on the strict muscleup but most of my focus is obtaining a handstand.

I have avoided the handstand and many types of shoulder exercises because I used to get severe shoulder pain. But now that I have gotten so much stronger I NO LONGER GET THE PAIN!!!! I am so excited about this 🙂

Here is a photo of the workout routine that I have been using for the past 2 months.

Logan Spader's May 2018 workout plan

My current workout plan

Monday: Run
Tuesday: Offset chinups, Handstand walk up to wall, Wide chin-ups, Elevated pike pushups
Wednesday: Run
Thursday: Muscleups, Crossbow pushups, Leg raises, Lever practice, Wall handstands
Friday: Run or family stuff
Saturday: Muscleup x1, Handstand wall walk x5, Crossbow pullups x8, Elevated pike pushups x 10, Upside down deadlifts x7, Highpullups x4, Explosive straightbar dips x10, Lever practice
Sunday: 30+ bike ride

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October 12th, 2018

HOLY MOTHER OF NATURE! Um… so last month I pulled off a one arm pullup. That shit came out of nowhere. In July one of the kids at my local park asked if I could do a one arm pullup so I gave it a try. To my surprise I was able to move from a dead hang up about 30 degrees. So I started incorporating OAP work into my program then out of nowhere I pulled one off! You can see it in the video below (last scene). HOWEVER! Since then I haven’t been able to get higher than my forehead and oddly I can pull higher in my non dominant arm (even though negatives are a lot harder with that arm).

My handstands are getting a lot better but after I read this article:

https://antranik.org/comprehensive-handstand-tutorial/

I decided to go back to the very beginning and start working on the basics such as wrist strength and the hollow hold. I want perfection in my movements and right now my handstand looks like crap, even if I can hold it for 7-8 seconds.

But my ADHD took over when I read this article: http://www.barbrothersgroningen.com/planche-calisthenics/. I had never considered trying a bent arm planch but I tried the tucked version this week for the first time and I was able to hold it! I felt like superman 😉 So I have lost interest in the handstand for right now and am working towards a straddle planch instead. This goes against all current wisdom by the way. Popular opinion online says I should have my handstand dialed before working on the planch but I am too excited now!

I also wanted to post up this very helpful resource: http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/ The author on that website goes into great detail about callisthenic progressions, reps vs sets, etc. If you like to fine tune everything about your workout that link is the place to go.

My usual meals go like this: oats, soymilk, nuts, and raisins for breakfast, hummus sandwich with extra beans for morning lunch, sweet potatoes and beans for main lunch, protein smoothie after my workout, and family meal for supper.

I will update my progress soon 😉

LOGANspader

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