And here we go....

Ant11

ferike1 wrote: »

Pullups
42.5kg x 4

Nice.

ferike1

Deadlifting + Extensive bodyweight training just isn't happening. Just going to stick to squatting and proper form BW training. I need to refocus my routine as I think I am trying to fit too much in.

Back to the drawing board.

Ivan.Drago

Interested to know if you've checked out the GymnasticBodies.com Foundation series?

ferike1

I have not!

ferike1

Did an excellent littlebeast session this morning.

Bulgarian Dips are a killer.

Finished of with what he calls Frenchies.

Have fun with those

http://www.youtube.com/watch?v=EHhm1TjJhIk

johnfaul

ferike1 wrote: »

Did an excellent littlebeast session this morning.

Bulgarian Dips are a killer.

Finished of with what he calls Frenchies.

Have fun with those

http://www.youtube.com/watch?v=EHhm1TjJhIk

Must try them never heard of them before,
Did you buy one of his programmes?

ferike1

I did. It is his standard progression programme. Consists of a push and pull day. Its tough but doable.

johnfaul

ferike1 wrote: »

I did. It is his standard progression programme. Consists of a push and pull day. Its tough but doable.

Is that the 15mth one? I have it finding it hard to do both weights and this as well.
And bulking isn't helping either

ferike1

Yeah I think it is his 15 month one. Yeah I had to cut out DL. I am now committing to the programme fully. I am on the 3-6 month progressions atm.

I will still squat. I have gained a few kgs. Must post an update pic.

johnfaul

ferike1 wrote: »

Yeah I think it is his 15 month one. Yeah I had to cut out DL. I am now committing to the programme fully. I am on the 3-6 month progressions atm.

I will still squat. I have gained a few kgs. Must post an update pic.

Cool I'm only on the 1-3 month progression I find the push workout manageable but the pull one I'm very poor at.
I'm running a 4 day upper lower weight training split as well and it's hard to fit everything in.
Do you miss deadlifting?
Supposedly as long as your squat stays the same or progresses you won't loose strength on the deadlift .

ferike1

Okay

So my new training routine is structured as follos

Monday: Planche training
Tuesday: Lever and Pulls
Wednesday: Full stretching & Mobility routine
Thursday: Planche
Friday: Lever and Pulls
Saturday: AM fitness technique stuff, Squats and Stretching/Mobility
Sunday: Stretching/Mobility

I am going to be doing a full 30-60 min of stretching x3 per week and some maintenance everyday. I am okay flexibility wise compared to the average punter but no where near where I should be.

I found some good full structured routines I will follow on youtube.

On a side note, Bulgarian dips into lock out on the rings is a killer.

Ant11

ferike1 wrote: »

Okay

So my new training routine is structured as follos

Monday: Planche training
Tuesday: Lever and Pulls
Wednesday: Full stretching & Mobility routine
Thursday: Planche
Friday: Lever and Pulls
Saturday: AM fitness technique stuff, Squats and Stretching/Mobility
Sunday: Stretching/Mobility

I am going to be doing a full 30-60 min of stretching x3 per week and some maintenance everyday. I am okay flexibility wise compared to the average punter but no where near where I should be.

I found some good full structured routines I will follow on youtube.

On a side note, Bulgarian dips into lock out on the rings is a killer.

Taking my advice?:)

ferike1

Ah yeah sure why not, and when it is successful you can take all the credit too.

ferike1

Good day today

AM Fitness in the morning -
today we did flow movements and a good bit of handstand and roundoff training. Always fun

Believe it or not I actually read the millions of emails Hanley sends to his newsletter subscribers and he mentioned rest pause training. I looked it up and tried it today for my squats. Wasn't sure if I did it 100% correct but for the first session I did:

140kg x 10 with 60s rest between reps.

Still have to do my mobility and stretching for the day.

ferike1

In South Africa!

Tested maxed!

Did bench and deadlift today.

130kg and 200kg respectively!

Happy out so far.

ferike1

Being back in SA is doing wonders for me.

Did a 170kg squat @ 85kgs.

New ORM

Followed by a set of widowmakers at 100kgs

ferike1

Back from SA

Did a clean and press with 90kgs, happy out.

Started Littlebeasts weighted pullup and dip routine. Based on push/pull days of volume, technique and explosiveness.

I am starting at the beginner phase working with BW + 20kgs with my weighted vest for the pullups and 30kgs for the dips.

First day went well. I will still do some basic ab work (l-sits etc) and stretching + squats.

ferike1

The routine is split between push and pull days, with 2 day blocks followed by a day of rest. I did the push day yday and was tough.

This morning I did pause rep squats

130kg ATG x 10 x 60s rest between reps
90kg x 6 Front squats, no rest 90kg x 10 back squats

I will keep dropping the time of rest between reps til I get down to 10s, then increase the weight. My other squat session will be Dogcrapp style.

ferike1

Eugh, stretching and mobility is hard and painful but ultimately worth it.

People are always looking for songs to lift to so thought I'd share my current playlist, a lot of these songs don't feature on the standard SONGS YOU MUST LIFT TO so you may not have heard them:

Tech N9ne - Beast
Tech N9ne - Demon
Tech N9ne - Riot Maker
Nico Vega - Fury oh Fury
Halestorm - Freak like Me
Halestorm - I miss the misery
Busta & Ozzy - This means war
Shinedown - Heroes
Shinedown - Adrenaline
Shinedown - Sound of madness
Shinedown - I'll follow you
Redlight Kings - We were born to rise
Beware the Darkness - Howl
AWOLNATION - Sail
M.O.P - Stand Clear
Hinder - All American Nightmare
Three Days Grace - Pain
Devour the Darkness - Good man
Five Finger Death Punch - Lift me up
Deuce - America
Eminem - Survival
Airborne - Ain't no way/The hard way

ferike1

This little beast routine is tough.

Yesterday and today was the slow/power day where the reps are done very slowly with holds.

Dammmmn

ferike1

Did my 2nd squat session of the week.

Worked up to 140kg x 4 ATG. Once I hit 6 reps I will up the weight.

Then did 90kg x 7 Front and straight away 90kg x 10. Again once I hit 10 reps on the front squat I will up the weight.

Was tough and good.

ferike1

Explosive pull-up day.

Dropped the weight the 15kg from 20kg for the sets.

ferike1

Did the explosive pushup stuff last night.

I find the handstand pushups on handles the hardest part.

This morning - Squats

140kg x 5 with 45s rest, on the 6th rep quickly dropped to 130kg and finished the other 5 reps.

90kg x 10 front squat
No rest
90kg x 10 back squat

Felt good.

ferike1

Did my volume pull up day. Roughly 20kgs again with 5 sets of wide and 5 sets of close pulls with 5 reps each set.

Some additional assistance exercises too.

Was tough.

Knot in elbow needs extra massaging.

CM24

Are you planning to add size by using the Little Beast routine, or just get as strong as possible on the dips/pull ups?

ferike1

I am hoping to put some size on too. Want to get big like Littlebeast and Adam Raw!

ferike1

Squats

142.5kg x 4
120 x 6
100 x 5 Front followed by 100 x 10 back

Did some pistols and shrimps.

Good day!

ferike1

Dip day. Still at 30kg but easy enough. The HSPUs on the handles are killer. I do a few reps and then do the rest on the floor.

ferike1

140kg squats with 45s between reps x 10

Pistols
5 x 20kg each leg
5 x 16kg each leg

Shrimp squats 3 x 8

Front squat 100kg x 5 followed by back x 8

Enjoyed that session.

ferike1

So I weighed myself with the weighted vest on and off and it was actually 23kgs not 20.

Did the slow pullup day today.