And here we go....

ferike1

Muscle ups
2 x 5

Close grip
1 x 3

Box jumps
3 x 8

Standard jumps
2 x 15

Pistol squats
12kgs KBs x 2 x 5

Walking pullups
3 sets

Forward leaning dips
3 x 8

Pike ups
3 x 8

Deadlifts
180kg x 2

Hanley

ferike1 wrote: »

Is that bad?? For gymnastics/bw training strong shoulders is a must? I've been focusing more on shoulders as I always thought they were lagging.

Nah just saying they're jacked - obviously because of your bodyweight skillz!!

ferike1

I can never tell when you are being facetious or when you are serious!

https://www.youtube.com/watch?v=rvMOKJugTHU

ferike1

Was doing training over the week. Nothing fancy!

Today was a good session

30kg vest

Pullups 8,6,4,3,3,3

Forward leaning dips
4 x 5

Fat grip pullups
12,10,8

Front levers/back levers

Dragon flags
3 x 5

Wasn't a particularly long session but effective

ferike1

https://www.youtube.com/watch?v=-y9n2s1gYP0

Tried the bar barian requirements
Got 25 pullups instead of 30 and couldn't do the last 5 muscle ups even though I had a minute left.

Dragon flags & Bridges

Weighted pullups up to 50kgs

Deadlifting up to 180kgs Max

Bench press up to 120kgs Max

Did muscle ups inbetween sets

Calf routine

Sangre

I've started trying to introduct a lot more BW focused stuff into my exercise routine to mix it up. Can you recommend some good core ones? I already do hanging leg raises and I'm going to introduce L-sits.

I'm also looking to build up to a pistol squat. I can't do one currently. Assume its a mobility issue rather than strength but not sure. What did you find the best way to build up to these? Uneven pistol squats?

CM24

How did you get your pull ups so strong? I can do a couple with 25kg but I'v been stuck around there for years. They seem to be much harder to progress on than other lifts. Especially since eating more doesn't help!

ferike1

@ Sangre

L-Sits are great as are dragon flag negatives. Superman pushups are good too. You should start doing front and back tuck holds/skin the cats for a really good core workout.

As for the pistol, I did loads of practice holding onto something and going down like that to keep my balance.

@CM24

I don't specifically train weighted pullups only every now and again, I keep meaning to do more of it! I think the fact that I do:
a) loads of pullups in general (different styles)
b) explosive pullups/muscle ups
c) lots of handstand pressups making my shoulders stronger

Sangre

ferike1 wrote: »

@ Sangre

L-Sits are great as are dragon flag negatives. Superman pushups are good too. You should start doing front and back tuck holds/skin the cats for a really good core workout.

As for the pistol, I did loads of practice holding onto something and going down like that to keep my balance.

Thanks, I'll give the negatives a try as well. Do you just used a (fixed?) bench? I could see myself snotting myself trying the tuck holds and skin the cat.

On the L-sits, definitely need to improve my hamstring flexibility. At least it gives me a reason to work on that. Seriously neglected.

ferike1

Yeap you'd be surprised at how much that comes into play for L-Sits.

Once you get over the mental thing with skin the cats they become fine, its just the initial jarring sensation of going upside down and backwards.

Dragon flags I do on either a fixed bench or I find a pole/pillar that doesn't move and do it on the floor.

gymtime

have u not been training lately dude?

ferike1

Oh no I have, sorry, just been busy lately, I'll post some update cutting pics and get back logging!

ferike1

Pullups

15,14,13,13,8

Front leaning dips
3 x 8

L-sit and lever work

Plyometric pushups

Shrimp squats

ferike1

Yesterday

Pullups/Chins

20, 10, 8, 8

Front lever practice

Back lever practice

Shrimp squats
3 x 10

L-sit raises in front leaning dips/holds
3 x 8

Pushups Diamond/reverse
4 x 20

This morning

Muscle ups
3 x 5

Flag practice

Pistols
16kg x 2 x 3
8kg x 2 x 6
Alternating leg
8kg x 2 x 10

Seated calf programme

Front leaning holds

Close grip L-sit pullups
3 x 8

ferike1

Trained with a friend who wanted to squat so I went along with it!

Front Squat 120kg x 3, straight away back squat x 3
Front Squat 120kg x 2, back squat x 3
Back squat 140kg x 1

Skin the cats 3 x 5 into back tucks

Front leans on the dip bar
2 sets

Dragon flags
2 x 6

1 set of typewriter pullups
1 set of jackhammer pullups
1 set of L-sit close grip pull ups

Leg extensions on bench for abs
2 sets with 5 kg dumbbell between feet
12, 8
No dumbbell 25, 15

3 sets of plyo pushups
1 set pushups to failure

Skipping

ferike1

Archer pullups on rings
3 x 8

Front leaning dips
3 x 8

L-sit pullups
2 x 8

Front and back lever work

Flying squirrel pushups

360 pushups! Form wasn't the best but I'll take em.

Did some plyometric jump work and skipping too.

ferike1

Pistols

16 kg KBs x 2
4 reps

12 kg KBs
6 reps

8kg KBs
10 reps

Did a bit of everything as I was training with a friend again, plyo pushups, fat grip work, muscle ups, dips, lever work

ferike1

Trained in Ballyfermot with the guys.

https://www.facebook.com/media/set/?set=a.410272652413642.1073741830.405375196236721&type=3

Pics

ferike1

Was doing general bodyweight stuff but couldn't really do too many pullups etc as hands are fuxxored again. Gonna be scraping them tonight.

ferike1

Started fixing my hands last night and will continue this evening, so for the laugh I did squats

Warmed up with 70kg front and back
Moved up 110kg for about 5 reps each way
130 kg x 3 for back and 1 for front
140kg x 2 back
150kg x 1

Moved down to 100kg
Back x 10, straight away front x 5

Also did 3 x 1 80kg OHP

Did some explosive pushups (arms front and side)
Tried some flying pushups and aztec pushups

Did some lateral raises and curls with the fat gripz.

Happy enough mixing it up also down to 85kgs.

ferike1

Pretty happy with my dragon flags

ferike1

100kg Squat x 20

Holy crap, around rep 12-14 I was seriously questioning why I thought this would be a good idea but it was great because I ended up not passing out!

Muscle ups into pullups
3 x 5 + 8

Lean forwards on dip bars

Forward leaning dips
3 x 8

Plyometric pushups
2 sets

Side to side holds
2 x 6

Skipping

rubadub

What sort of iron cross training were you doing? Have you seen iron cross trainers.



guy making his own


You can do them just on normal rings like this (he is using the "USA" device, same idea)


I tried them on rings like above, no where near a cross I was just standing doing it to see what it feels like, with minimal support from the legs. I had towels on the rings to cushion them. I hear you need lots of joint preparation before doing cross training.

ferike1

I have not seen that assisted kit!

What I usually do is a slight lower down and raise while in a front support (hands twisted out). I brace my forearms against the side of the rings. I either do this hanging or with my legs on a platform to reduce the difficulty.

I 100% agree it places more stress on the joints than the muscles which is why I am taking it real slow.

ferike1

Muscle ups

Close grip L-sit pulls
3 x 10

Typewriter pullups
1 x 6

Side to side pullup holds
1 x 6

Forward leaning dips
2 x 6

Forward leans
2 x 5

Iron cross practice

Plyometric pushups/fat grip work.

ferike1

Did another 100kg x 20 today, wasn't as bad the last time!

A lot of lower back/ab work was done

back lever progressions, raises

ab wheels,

dragon flags,

L-sit into pike ups

etc

Did some plyo pushup work to finish off.

ferike1

Evening workout

L-sit pullups
3 x 8

Pull ups
22, 15, 10, 8, 5, 5

Bridges
3 x 10

Pushups
2 sets to failure

Pic @ 85kgs

ferike1

The highlight of today's training was 80kg x 20 Front squats, was fun!

Turbo_diesel

ferike1 wrote: »

The highlight of today's training was 80kg x 20 Front squats, was fun!

Do you use straps for high reps on front squats? How do you find it on the wrists?

ferike1

No I don't, I do a lot of wrist stretches for all the BW stuff so it was fine.