September Training Notes and Wins
This past month was all about consistency, logging, and layering in the structure for the long game.
On the front lever, I hit an 11-second straddle half lay hold and closed out the month with an 11-second negative. These are my strongest showings yet and proof that consistent time under tension pays off. My total negative time under tension for the month passed 115 seconds — well above my goal of 100.
Weighted pull-ups are climbing too: I hit a PR of 47.5 pounds for 5 reps and locked in a solid base of 24 reps at 45 pounds. That balance of heavy work and volume is the foundation that will get me to 85 pounds for 3–5 reps.
On the push side, I fought for every rep on handstand push-up progressions. My best right now: 2 clean partial reps at 2 yoga blocks free-standing (meaning my head touches the 2 stacked blocks before I push back up), and multiple slow negatives in the 6–8s range. I also hit 40 pseudo planche push-ups with a vest — a new high in raw shoulder pressing strength.
For legs, I fully transitioned away from barbell squats and deadlifts into kettlebell flow work — it’s more aligned with martial arts and calisthenics goals. I also added glute bridge raises, topping 40 pounds × 15 reps, with room to climb.
Core progress stayed steady with a 15-second box V-sit PR, dragon flags with strict negatives, and hollow body rock endurance. On top of that, I built in a new Sunday pelvis–low back reset routine to protect longevity.
Body composition also shifted: I’ve dropped 5 pounds over the last two months, now sitting around 165 lb. That lighter frame is already helping my lever control and endurance, while strength levels continue to climb.
I used Function Health for an annual blood test. I found a lot of weaknesses that I am now supplementing for. Without going into detail, I have proof that it is working. Once I have follow up exams I will post the results, whether they are good or bad!
October is about stacking on top of this base:
Push front lever statics to 75 seconds per week total
Accumulate 150 seconds of negatives
Break into 47.5×6 pull-ups (stretch goal: 50×4–5)
Reduce block height on partial ROM handstand push-ups
Add 90° holds to the mix (3×5–10s tuck)
Stay consistent with Sunday kettlebell flows and reset work
This is the grind — day by day, rep by rep, building the body and the skill base for a 5-second full front lever and freestanding handstand push-up. I would like a bent arm goal as well so I am adding 90 degree holds to the mix with whatever extra training time I have, but lever and hspu will remain the priority. I am adding the reset work since I have experienced a ton of lower back tightness. I believe it’s from weakness in my quads so I am adding the glute bridges to try to fix it.
Until next time,
An Average Ninja