awito
Level 2 Valued Member
Hey all,
I'm coming back to lifting after a couple of months of break due to health problems I encountered. I started doing a 5x5 Linear Progression program to increase my strength with the basic movements (squat, bench, deadlift, row, overhead press) back to my previous levels.
But with the weather getting nicer, and considering the fact that I live right next to an "outdoor gym" where I can go do pull-ups, dips, and all sorts of other calisthenics, I was thinking about doing something like this on weeks when the weather is nice:
Day 1: 5x5 - squat, bench, row
Day 2: Calisthenics
Day 3: Off
Day 4: 5x5 - squat, OHP, deadlift
Day 5: Calisthenics
Day 6: Calisthenics
Day 7: Off
My question for you all is how best to do this while supporting my 5x5 full-body lifting sessions. I don't want to overdo the volume/intensity, so that I don't harm my progress when I'm working with a barbell. However, it would be cool to also progress my dips and pull-ups as I'm progressing my barbell movements in the gym. Problem is, I don't even know how many dips or pull-ups I can do after my lay-off!
So what do you guys think I could do for my calisthenics days? Maybe two ladders per exercise per training session, but with my hardest sets keeping a minimum of 2-3 reps in the tank to avoid overtraining?
I'm coming back to lifting after a couple of months of break due to health problems I encountered. I started doing a 5x5 Linear Progression program to increase my strength with the basic movements (squat, bench, deadlift, row, overhead press) back to my previous levels.
But with the weather getting nicer, and considering the fact that I live right next to an "outdoor gym" where I can go do pull-ups, dips, and all sorts of other calisthenics, I was thinking about doing something like this on weeks when the weather is nice:
Day 1: 5x5 - squat, bench, row
Day 2: Calisthenics
Day 3: Off
Day 4: 5x5 - squat, OHP, deadlift
Day 5: Calisthenics
Day 6: Calisthenics
Day 7: Off
My question for you all is how best to do this while supporting my 5x5 full-body lifting sessions. I don't want to overdo the volume/intensity, so that I don't harm my progress when I'm working with a barbell. However, it would be cool to also progress my dips and pull-ups as I'm progressing my barbell movements in the gym. Problem is, I don't even know how many dips or pull-ups I can do after my lay-off!
So what do you guys think I could do for my calisthenics days? Maybe two ladders per exercise per training session, but with my hardest sets keeping a minimum of 2-3 reps in the tank to avoid overtraining?
Last edited: