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Training Plan and Log - Post Stroke

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Weeks Log
Monday
AM: S&S
- 10x10 Swings 11:00mins
1xSingle Rep 2A 24kg
1x 2A 24kg
1x H2H 24kg
2x 2T+2L+2T+2R+2A 24kg,
2x 1T+3L+2T+3R 24kg,
2x 5L/5R,
1x 2A 24kg
- 5/5 TGU (16,24,24,24,24) 15:00mins
PM: Yoga
Tuesday
PM: Handstand Practice and some bodyweight stuff 35mins
Wednesday
Rest Day - difficulty with sleep again last night. Maybe have to do all training in morn. Might energize my system too much in the evenings.
Thursday
AM: S&S Felt a bit of twinge in my lower back so stopped after 5 sets of Swings. Gentle stretch instead, hard to make yourself stop!
PM: Circus
Friday
Rest day - back still tight
Saturday
Day off - Family stuff
Sunday
AM - 20mins Handstand following by quick bodyweight conditioning.
Circuit X3:
- Wall hand stand 30secs
- Pull-ups 5-8reps followed by 5sec hanging l-sit hold
- Ring Dips 3-5reps followed by 5sec RTO Top Position Hold
30sec rest between exercises
 
Have trouble with QL Stretch due to limited flexibility. Struggle to sit on ground with legs straddled and back straight/upright.

Using this chair variation for now:
 
Current Plan to support my sleep - Time to get real and focus!:
- Get up same time everyday
- Avoid TV during the week - Choose something else; read, cards etc.
- Yoga/stretch/mindfulness before bed
- If I can't sleep then get up and complete a journal entry
- Quick mindfulness exercise on train in morning
- Brush teeth straight after dinner - Limit snacking or alcohol at night

Re-assess in 2 months
 
Last edited:
Weeka log:
Monday
AM: S&S
- 10x10 Swings 11:00mins
1xSingle Rep 2A 24kg
1x 2A 24kg
1x H2H 24kg
2x 2T+2L+2T+2R+2A 24kg,
2x 1T+3L+2T+3R 24kg,
2x 5L/5R,
1x 2A 24kg
- 5/5 TGU (16,24,24,24,24) 17:00mins
PM: Stretch
Tuesday
PM: Muay Thai
Wednesday
Lunch time: S&S
- 10x10 Swings 11:00mins
1xSingle Rep 2A 24kg
1x 2A 24kg
1x H2H 24kg
2x 2T+2L+2T+2R+2A 24kg,
2x 1T+3L+2T+3R 24kg,
3 x 5L/5R
- 5/5 TGU (16,24,24,24,24) 17:00mins
Thursday
PM: Circus
Sleep: 10pm in bed. Awake 3am and broken sleep after, mind very active. 6hrs approx
Friday
AM: S&S
- 10x10 Swings 11:00mins
2x 2A 24kg
2x H2H 24kg
2x 2T+2L+2T+2R+2A 24kg,
2 x 5L/5R
2x 2T+2L+2T+2R+2A 24kg
- 5/5 TGU (16,24,24,24,24) 20:00mins
Saturday
30mims Handstand Prac
Camping trip with daughter
Sunday
2hr steep hike with daughter in backpack carrier - fun
 
Currently have an injury in my lower back. Feels like sciatic nerve pain going into tightness in my right glute. Will do more nerve glides, light stretching, and foam rolling to try and ease it.

Have had quite a few niggling back issues since I started kettlebell training and it's actually making me re-consider if I will continue kettlebell training. Can't decide if the back injuries mean I have a weakness and should focus more on kettlebells or if kettlebells just aren't a good fit for me.

Never had any injuries and always felt great body weight training so may return to focus on that, along with handstand and mobility work. I will think on it a bit.
 
Whole week off due to lower back injury. Daily stretching and osteo appointment on Wed.
Saturday
Reddit RR 60mins
Skillwork: wall handstand and RTO top position hold
3x5 pull-ups
3x4 Ring Dips
3x5 Goblet squat 16kg
3x10sec tuck l-sit on ground
8,6,6 Ring push-ups
3x6 Horizontal ring row
Sunday
30min handstand practice
 
Back to body weight/callisthenics training
Monday
Reddit RR - Light workout as a bit sick with a cold
Skillwork: wall handstand and RTO top position hold
2x3 pull-ups
2x2 Ring Dips
2x5 Goblet squat 16kg
2x10sec tuck l-sit
2x6 Diamond push-ups
2x6 Horizontal ring row
Tuesday
Off
Wednesday
Ok sleep last night, woke again around 2:30 and awake for quite a while.
AM: 30mins handstand practice
Thursday
PM: Circus
Friday
Off - home sick from work. Sleepless night
Saturday
30mins Handstand Prac
Sunday
Reddit RR
Skillwork: wall handstand and RTO top position hold
6,6,5 pull-ups
3x4 Ring Dips
5,5,3 Cosack squat w/ 8kg kb
3x10sec tuck l-sit
3x8 Diamond push-ups
3x8 Flase-grip ring row - knees bent feet on floor
 
Tuesday
My birthday!
Ok sleep last night, trouble falling to sleep but slept okay once asleep.
Reddit RR - 65mins
Skillwork: wall handstand and RTO top position hold
6,5,5 pull-ups
5,4,4 Ring Dips
3x4 Cossack squat W/ 8kg kb
3x10sec tuck l-sit
3x8 Diamond push-ups
3x8 Flase-grip ring row - knees bent feet on floor
Wednesday
Ok sleep last night
AM: 30mins handstand practice
PM: full stretch
Thursday
Good sleep last night 7hrs
AM: New morning mobility routine 30mins
- Goblet Squat, bridge, halo - circuit 3x5
- Reddit shoulder warmup
- Steve Maxwell hip flow
- 2min bear, 2 min Frogger, 2 min monkey
- limber - wall Cossack, elephant walk, box the compass
- 90/90 stretch
- Dead hang
PM: Missed Circus as solo dad this week
Reddit RR - 60mins
Skillwork: wall handstand and RTO top position hold
7,5,5 pull-ups
4,4,4 Ring Dips
3x3 Cossack squat W/ 8kg kb
3x10sec tuck l-sit
6,7,5 Rings push-ups
3x8 Flase-grip ring row - knees bent feet on floor
Friday
Good sleep 7hrs
Morning Mobility 25mins
Saturday
Ok sleep last night. Woke during night and was awake for awhile
Reddit RR - 60mins
Skillwork: wall handstand and RTO top position hold
6,6,5 pull-ups
4,5,5 Ring Dips
3x3 Cossack squat W/ 8kg kb
3x10sec tuck l-sit
6,6,6 Rings push-ups
3x8 Flase-grip ring row - knees bent feet on floor
Sunday
Good sleep last night 7hrs
AM - Morning Mobility 25mins

Having a bit of a break from Mountain Biking as wasn't enjoying it so much. But feel ready to get back into it.
 
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