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5/3/1 - Back from the Dead(lift)

Day 3 EZ

Pistols - 5 x bw, 15 kgs x 3, 26 kgs x 2
Planche work
OAC (2 fingers assist) x 5,5
OAOLP (mid thigh) x 5,5
Lever tucks
DF (eccentrics) x 3,3

Notes: Pistols felt great today. I had at least a few reps per leg with top set. Also, OAOLP feeling smooth)

Day 4 EZ

OAC (1 finger) x 5,5
OAOLP x 5,5 (knee height)
Pistols (bw off ledge) x 5,5
Band assisted adv tuck planches
Dragon flags (practice)

I’ve subbed dragon flags for FL, at the advice of many members, and since I’m woefully weak at it, I think they will help. Pistols without weight on left leg seem limited by right legs flexibility to avoid ground..which is probably from lacking left ankle dorsiflrxion…I think my hips are slightly imbalanced, along with my obliques. However,

2 sets of 5 for OAC with only pointer finger assistance felt very strong. This move is coming, which also makes me feel okay for training FL without doing FL.
 
Hello @Philippe Geoffrion

I see that you are keep progressing and fine tuning your routine !

What follows is what I did, so take it with a pinch of salt. Core is something "complex": there is different components in it, and usually, that's great to work all of them:
- [anti] rotation: Russian twist, wiper, windshield wiper, bicyle, opposite side V up / OA or OAOL plank
- [anti] flexion: LR, HLR, crunch / L-Sit, V-Sit
- [anti] extension: OA or OAOL push up / plank, super man plank
- [anti] lateral flexion: suite case carry

These are just examples and you can create variation for each. Before the "/", there are dynamic moves. After "/", there are static moves. Core work will help you to stabilize for the one arm chin and will also maintain a balance between the front and the back and the side of your body. In calisthenics, no matter what we can say, direct core work is paramount. It will also make a lot of other moves / activities easier (running, rucking...)

Ideally, you'd want to work on each at least 1 or 2 a week. You can work on everything each session, as a circuit for only 2-3 rounds. The idea is to get the volume at the end of the week.

Kind regards,

Pet'
 
Hello @Philippe Geoffrion

I see that you are keep progressing and fine tuning your routine !

What follows is what I did, so take it with a pinch of salt. Core is something "complex": there is different components in it, and usually, that's great to work all of them:
- [anti] rotation: Russian twist, wiper, windshield wiper, bicyle, opposite side V up / OA or OAOL plank
- [anti] flexion: LR, HLR, crunch / L-Sit, V-Sit
- [anti] extension: OA or OAOL push up / plank, super man plank
- [anti] lateral flexion: suite case carry

These are just examples and you can create variation for each. Before the "/", there are dynamic moves. After "/", there are static moves. Core work will help you to stabilize for the one arm chin and will also maintain a balance between the front and the back and the side of your body. In calisthenics, no matter what we can say, direct core work is paramount. It will also make a lot of other moves / activities easier (running, rucking...)

Ideally, you'd want to work on each at least 1 or 2 a week. You can work on everything each session, as a circuit for only 2-3 rounds. The idea is to get the volume at the end of the week.

Kind regards,

Pet'
Ah yes.

Core work…my nemesis!!
I feel like I get quite a bit from calisthenics yet, it’s still so weak!! Especially in leg raising lifts.

I suppose more abbreviated core work would be a good idea. I don’t want to overburden my easy strength routine however.
 
Day 5 EZ

OAP x 5 x 2 sets
Dragon flags -(straddle) 3 x 2 sets
Box pistol (to mid calf height) x 5 x 2 sets
Planche leans x 5 x 2
OAC - (2 fingers assisted) x 5 x 2 sets

A bit fatigued today from school/life. Standard OAP on floor.
 
Missed recording a few sessions…

Notably, 3reps with 26 kgs per leg on pistol

Day 1
OAOLP x 5,3,2 (ending on floor)
DF - straddled
Pistols x 5 x 1 set
Planch tucks x 3,3,3
OAC (2 fingers assist) x 5

Planche on parallel bars getting closer to where my knees are behind my elbows. This is the point where a straddle starts coming into view. Straddled DF reaching full ROM with small pikes in hips, however. OAP a little shaky today.
 
Haven’t kept up with training blog because my training has been basically the same everyday. However, I’d like to get back into it.

I shuffled around with my conjugate style to back to EZ strength and found the latter has been working wonders lately.

My training consists of 5 movements.

OAC
Oap
Front lever
Planche
Pistol

However, the method of working them each day changes.

I’ve found a slow circuit works better for me then doing one exercise to completion before moving to the n t. I always pair the planche and OAC and the OAP and FL with pistols on the center. I do 3 practice rounds. Today was

3 rounds
A1) OAC negatives 1 per side
A2) Tuck to advance tuck press
A3) Pistols x 26 kgs x 1 per side
A4) FL straddle hold x 7-8 sec
A5) OAP x 10 kgs x 3,3,3 per side

I’ve been fasting mostly before training and it seems to help, as I fair better in this training when lighter. My OAC negatives have greatly improved whereas I can even momentarily pause at about halfway and continue a slow descent. On other days, I practice one arm scap retractions. This is the only OAC exercises I do.

I’m able to do a pistol with 26 kgs with no warmup. A nice skill to possess. I have advanced my planche into being able to hold a bent arm straddle for a few seconds. Working on starting in advanced tuck to a bent arm straddle and return.

FL is moving along nicely. Been able to hold pswduo straddles for up to 8 seconds and even pull from a dead hang straddle into the horizontal position and hold for a few seconds.

OAP also feeling really quite strong. Was able to lower in a OAOLP with 10 kgs on back but couldn’t push-up. Perhaps working the negatives will be tomorrows training. Will post videos more often and record my sessions more frequently. All in all, I’m happy with this training as of rn and will adjust when necessary.
 
Day 5

3 rounds
A1) FL lowers x 1
A2) Plyo OAP x 3 per side
A3) Box Pistols w15 kgs x 3 per side
A4) Planche leans to straddle hover
A5) OAC iso holds at halfway x 1 per side

Day 6

3 rounds
A1) OA active hang x 1 per side
A2) Planche leans x 3
A3) pistol fun (dragon/hopping)
A4) FL single leg extensions x 2 per leg
A5) OAP (feet up) x 3


I’m feeling the active hang to be a good bottom position exercise for the one arm chin up. It’s basically an isometric hold at the weakest angle and an attempt to do a OAC without doing one.

My back is a bit fatigued, probably from planche work. I’ve noticed I need to create extension in the lower back to pull my long, heavy legs off the ground so I’m trying to do more hollow body work for the planche although I wonder if back extension will just have to be a part of my eventual planche due to my leverages.

Did a lot of work for OAPU this week and my triceps were sore after my OAOLPU eccentrics with the 15 kgs. This weighted plank poaition may have also added to lower back fatigue as well as various weighted pistols.

I’ll allot one or two heavy days for OAP and pistols, since those have been moving well. One weighted OAP and one overload eccentric. Alas, my focus on the planche, FL and OAC are becoming more emphasized as I move along.
 
Day 1

3 rounds
A1) One Arm active hangs x 1R/1L
A2) Tuck planche press to advanced tuck x 3
A3) Pistol x 3R/3L
A4) Straddle FL holds x 7 seconds
A5) OAOLPU x 1R/1L

Day 2
A1) One Arm lockoffs x 3
A2) Planche Leans x 3
A3) Pistol x 3R/3L
A4) FL pulls x 3
A5) OAP x 3R/3L

Taking it easy on pistols and OAP to focus more on my other moves. Rotating between dynamic and static movements each day depending on what was done the day before.
 
I'm excited to see where you get with the planche work. It's exciting when you start to "unlock" new moves. There's something different from weightlifting, where you know you can do the movement, and the only thing that changes is that the weight goes up. It's completely different from "I was physically unable to do this movement or hold this posture, and now I can." I have been focusing a bit more on calisthenics movements again myself, though I don't really have the time/focus/whatever to keep up an online log at the moment.
 
I'm excited to see where you get with the planche work. It's exciting when you start to "unlock" new moves. There's something different from weightlifting, where you know you can do the movement, and the only thing that changes is that the weight goes up. It's completely different from "I was physically unable to do this movement or hold this posture, and now I can." I have been focusing a bit more on calisthenics movements again myself, though I don't really have the time/focus/whatever to keep up an online log at the moment.
Thanks @bluejeff. I’m excited as well and hope to see your blog soon! One thing calisthenics is teaching me is to enjoy the little things and mind the details.

Also do you use Instagram? I’m starting a training blog there as well! I’ve never really been all about that but…kind of trying it out and…it’s a bit fun, I must admit despite my prior prejudices towards social media.

 
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I have four days of training to post and am not sure I recall everything!

Day 3
3 rounds

A1) OAC (band assisted) x 3
A2) Planche pike straddles x 3
A3) Box pistols x 3
A4) FL holds (band assisted) x 1
A5) OAOLPU x 2 per side

Day 4

3 rounds

A1) FL Tuck rows x 3
A2) OAOLPU x 15 kgs (band assisted) x 1
A3) Pistols x 3
A4) OA active hangs x 1 per side
A5) Tuck planche holds 3 x 5 seconds

Day 5

3 rounds

A1) OA Australian rows x 3
A2) “Prying” Piked Straddle Planche x 3
A3) Pistols x 3 (low box)
A4) FL lowers your angled hold x 1
A5) OAP x 3 per side

Day 6
A1) FL pulls x 3
A2) OAP x 26 kgs (band assisted) x 2 per side
A3) Pistol work
A4) OA lockoffs x 3 per side
A5) Adv Tuck Planche holds (band) x 10 sec
 
Thanks @bluejeff. I’m excited as well and hope to see your blog soon! One thing calisthenics is teaching me is to enjoy the little things and mind the details.

Also do you use Instagram? I’m starting a training blog there as well! I’ve never really been all about that but…kind of trying it out and…it’s a bit fun, I must admit despite my prior prejudices towards social media.

I do use Instagram. I’ll follow your log for sure!
 
Those are some solid tuck planche push-ups by the way!
Thanks @bluejeff !!! Found you on IG.

I find the push-ups easier than the static holds to be honest…I think it’s the nature of my long legs/arms and being a more “dynamic” driven trainee.

I enjoy more movement and tire out quickly when I’m not…paradoxical in a way but also the straight arm position allows very little deviation

Your bent arm planche hold was great btw!!! Hope to see more videos of your training and would love to exchange ideas/progress.
 
Thanks @bluejeff !!! Found you on IG.

I find the push-ups easier than the static holds to be honest…I think it’s the nature of my long legs/arms and being a more “dynamic” driven trainee.

I enjoy more movement and tire out quickly when I’m not…paradoxical in a way but also the straight arm position allows very little deviation

Your bent arm planche hold was great btw!!! Hope to see more videos of your training and would love to exchange ideas/progress.
I’m kind of the same way. I think statics are cool but I just enjoy dynamic work more. My long term goal is still a 90° push-up, but I’m still sorting out a shoulder that doesn’t want to move the way it should unless I do things juuuuust right. I think im on the right track though.

I’ve been doing a minimalist, auto-regulated sort of training because school is so busy. I do some kind of push-up (usually something that mimics the movement of the 90dpu) some kind of hinge, and some leg work and keep things really simple. I’m loosely just letting pushing volume go up on its own and making sure my body still feels okay and I can maintain frequency. I’ve toyed with focusing on planche, as I think protraction and statics might help with my issues.

I have a barbell at home so the hinge is sometimes a deadlift, but I’ve also been enjoying movements from Ido Portal lately. He’s been releasing some short videos about how to train different things and his one for legs is surprisingly tough.

Anyway, I’m always happy to chat about calisthenics!
 
Those are some solid tuck planche push-ups by the way!
Thanks @bluejeff !!! Found you on IG.

I find the push-ups easier than the static holds to be honest…I think it’s the nature of my long legs/arms and being a more “dynamic” driven trainee.

I enjoy more movement and tire out quickly when I’m not…paradoxical in a way but also the straight arm position allows very little deviation
Thanks @bluejeff !!! Found you on IG.

I find the push-ups easier than the static holds to be honest…I think it’s the nature of my long legs/arms and being a more “dynamic” driven trainee.

I enjoy more movement and tire out quickly when I’m not…paradoxical in a way but also the straight arm position allows very little deviation
Thanks @bluejeff !!! Found you on IG.

I find the push-ups easier than the static holds to be honest…I think it’s the nature of my long legs/arms and being a more “dynamic” driven trainee.

I enjoy more movement and tire out quickly when I’m not…paradoxical in a way but also the straight arm position allows very little deviation
I’m kind of the same way. I think statics are cool but I just enjoy dynamic work more. My long term goal is still a 90° push-up, but I’m still sorting out a shoulder that doesn’t want to move the way it should unless I do things juuuuust right. I think im on the right track though.

I’ve been doing a minimalist, auto-regulated sort of training because school is so busy. I do some kind of push-up (usually something that mimics the movement of the 90dpu) some kind of hinge, and some leg work and keep things really simple. I’m loosely just letting pushing volume go up on its own and making sure my body still feels okay and I can maintain frequency. I’ve toyed with focusing on planche, as I think protraction and statics might help with my issues.

I have a barbell at home so the hinge is sometimes a deadlift, but I’ve also been enjoying movements from Ido Portal lately. He’s been releasing some short videos about how to train different things and his one for legs is surprisingly tough.

Anyway, I’m always happy to chat about calisthenics!
By 90 degree push-up, is this similar to a handstand push-up? This is smt I find I will need to focus on which could even assist me with the planche. I held a decent handstand the other day but with banana form.

I think it’s wise to accumulate volume over a long period, especially with a cranky joint. Repetition builds the pattern and when the repetition and pattern are healthy, the joint eventually follows.

Ah yes, legs. I’ve been doing only single leg movements for low reps, as my legs have always been quite “heavy”. I think they’re tightening up, however my posterior has always been stronger than my front. Pulls and deadlifts have always trumped my pressing and squats and even with pistol training, I still feel my hip extensors getting thorough work!

Speaking of static holds, I’ve totally abandoned the notion that they are the most beneficial method for advancing the planche and lever. I’m not alone on this, though when I first read the article by Coach Christopher Sommers, I’d believed it was necessary to hold a tuck planche for one minute before advancing!!!

I think a solid 10 seconds is more than adequate now…one has to take into account many angles/moving in and out of the positions and the various apparatus used to achieve these holds. Thus I thrive on variety.

Have you ever taken the neurotype tests? Very interesting information and I’ve integrated the principle theories into my regime.
 
By 90 degree push-up, is this similar to a handstand push-up? This is smt I find I will need to focus on which could even assist me with the planche. I held a decent handstand the other day but with banana form.
Yes and no. It's going from a handstand to a bent arm planche and back up again. I like the move because it takes the shoulder through a large ROM, and even if one doesn't practice the move freestanding, it's easily scalable from pike position, or with the feet elevated on something. Back before my shoulder injury in 2016, I was getting close to doing it in a straddle. Since then, my main battle has been re-educating my shoulders to move the way they need, which the left is stubbornly refusing to do. No direct shoulder pain, but my left scap refuses to upwardly rotate when it should despite all my best efforts, and my neck ends up picking up the slack, which leads to tension and headaches.... so I've been trying to find things that get it moving right without that happening, and doing "90"-degree pike pushups seems to be pretty close.

Simon makes it look like he weighs nothing when he does them....


Also, there are lots of calisthenics athletes and coaches who say you should train however you'd like. I think the mindful mover, Stephen Low, and Simon (above) all say that you probably get more benefit from doing dynamic work. Some folks out there also say that if you want to be good at statics, you have to train them at least some of the time. Given that muscles seem to gain strength throughout their entire ROM when trained at longer lengths, I'd say that dynamics probably have a lot of carryover.
 
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