Greystoke
First Post
Hello Everyone,
I'm a noob to the site, but thank God I finally ended up here! I've been studying and using KB's for the good part of 2 years now and still feel so new to the most amazing tool the fitness world has seen.. So I am excited to expand my knowledge! I also have 4+ years on lifting and BW calisthenics.
I'm starting a new fitness journey, one which will take me from my current lvl, which I have dubbed "Wolflean" (It's a coined phrase from the author David Gemmell in describing his 'warrior' esque characters and something of a physique that I have strived to get these past 24 months of training) to "Greystoke".
For anyone who does not know, Greystoke is the surname of John Clayton aka Tarzan. And if you know who Tarzan is, then you know he was a BEAST!
This is the physique that I am striving for nowadays; something strong, powerful, and yet graceful at the same time. (Plus, keeping my wife googly eyed on a regular!)
I figured the way to do this would be extensive BW workouts combined with the almighty kettlebell… And then I stumbled upon StrongFirst. I instantly get excited that you guys offer a BW cert, which I will one day be taking as soon as it’s in my area. And in the description, it talks about the “power” moves with body weight:
The Push: one-arm/one-leg pushup, wall supported handstand pushup
The Pull: tactical pullup, hanging leg raise, front lever
The Squat: pistol
So, I figured I would structure a program around these BW “power” moves plus kettlebells. (I am an avid believer in fitness minimalism, so my whole program will be within the realm of minimalism.) What I would like for anyone wanting to chime in, including Mr. Pavel, himself, is to critique me as you see fit. I’m not a personal trainer, but it is a lifelong dream of mine to get certified and help change the world for the better. I want to help people achieve their level of fitness along with creating healthy ways to eat, move, and live. And, if you are a Father/Dad like me, you want to keep up with the kiddos wind, rain, snow or shine!
Right now, my current stats are:
Age: 26
Height: 6’2
Weight: 185lbs @ 7.7% BF
My goals:
- I want to stay under 8% but gain 5-10lbs of muscle. Considering my height, I shouldn’t have any issues maintaining the weight gain.
Specific goals would include:
- Hit 10 HSPU’s in a row without form faltering. Currently at 5 reps
- 5 full range pistols on each leg. Currently at 1 on the right, half of 1 on the left
- Perform a front lever. I don’t have the strength right now to attempt one, but not for long!
- Perform a muscle-up. Currently working on progressions- a full, un-assisted one still eludes me
- Perform an OA/OLPU. Currently at 0-working on archer push-ups off the kettlebell
My long term time frame to complete most of these is 12 months, but obviously I would like to achieve them sooner. Anywho, here is what I have so far. Please feel free to ridicule, trash, and praise the program as I consider myself a beginner in programming:
Day 1:
Archer push-ups 2-3-5-2-3-5
Weighted pull-up 2-3-5-2-3-5
Bench pistols 2-3-5-2-3-5
TGU’s 2-3-5-2-3-5 (each side)
HLR 2-3-5-2-3-5
*KB Metcon after strength session*
Day 2:
HSPU 2-3-5-2-3-5
MU-assisted 2-3-5-2-3-5
Bench Pistols 2-3-5-2-3-5
TGU’s 2-3-5-2-3-5
HLR 2-3-5-2-3-5
Day 3:
Active recovery/Primal movements: Hand balancing, crawling (quadruped), walking, running, climbing, etc
Day 4:
Same as Day 1
Day 5:
Same as Day 2
Day 6:
Active recovery/Primal movements: Hand balancing, crawling (quadruped), walking, running, climbing, etc
Day 7:
Active recovery/Primal movements: Hand balancing, crawling (quadruped), walking, running, climbing, etc
I will also be sprinting at least 1x a week. I will replace a KB metcon for this or take a separate day entirely. But there it is, all laid out for public viewing!
Once again, please feel free to criticize however you see fit, as I am here to learn from the best!
-Greystoke
I'm a noob to the site, but thank God I finally ended up here! I've been studying and using KB's for the good part of 2 years now and still feel so new to the most amazing tool the fitness world has seen.. So I am excited to expand my knowledge! I also have 4+ years on lifting and BW calisthenics.
I'm starting a new fitness journey, one which will take me from my current lvl, which I have dubbed "Wolflean" (It's a coined phrase from the author David Gemmell in describing his 'warrior' esque characters and something of a physique that I have strived to get these past 24 months of training) to "Greystoke".
For anyone who does not know, Greystoke is the surname of John Clayton aka Tarzan. And if you know who Tarzan is, then you know he was a BEAST!
This is the physique that I am striving for nowadays; something strong, powerful, and yet graceful at the same time. (Plus, keeping my wife googly eyed on a regular!)
I figured the way to do this would be extensive BW workouts combined with the almighty kettlebell… And then I stumbled upon StrongFirst. I instantly get excited that you guys offer a BW cert, which I will one day be taking as soon as it’s in my area. And in the description, it talks about the “power” moves with body weight:
The Push: one-arm/one-leg pushup, wall supported handstand pushup
The Pull: tactical pullup, hanging leg raise, front lever
The Squat: pistol
So, I figured I would structure a program around these BW “power” moves plus kettlebells. (I am an avid believer in fitness minimalism, so my whole program will be within the realm of minimalism.) What I would like for anyone wanting to chime in, including Mr. Pavel, himself, is to critique me as you see fit. I’m not a personal trainer, but it is a lifelong dream of mine to get certified and help change the world for the better. I want to help people achieve their level of fitness along with creating healthy ways to eat, move, and live. And, if you are a Father/Dad like me, you want to keep up with the kiddos wind, rain, snow or shine!
Right now, my current stats are:
Age: 26
Height: 6’2
Weight: 185lbs @ 7.7% BF
My goals:
- I want to stay under 8% but gain 5-10lbs of muscle. Considering my height, I shouldn’t have any issues maintaining the weight gain.
Specific goals would include:
- Hit 10 HSPU’s in a row without form faltering. Currently at 5 reps
- 5 full range pistols on each leg. Currently at 1 on the right, half of 1 on the left
- Perform a front lever. I don’t have the strength right now to attempt one, but not for long!
- Perform a muscle-up. Currently working on progressions- a full, un-assisted one still eludes me
- Perform an OA/OLPU. Currently at 0-working on archer push-ups off the kettlebell
My long term time frame to complete most of these is 12 months, but obviously I would like to achieve them sooner. Anywho, here is what I have so far. Please feel free to ridicule, trash, and praise the program as I consider myself a beginner in programming:
Day 1:
Archer push-ups 2-3-5-2-3-5
Weighted pull-up 2-3-5-2-3-5
Bench pistols 2-3-5-2-3-5
TGU’s 2-3-5-2-3-5 (each side)
HLR 2-3-5-2-3-5
*KB Metcon after strength session*
Day 2:
HSPU 2-3-5-2-3-5
MU-assisted 2-3-5-2-3-5
Bench Pistols 2-3-5-2-3-5
TGU’s 2-3-5-2-3-5
HLR 2-3-5-2-3-5
Day 3:
Active recovery/Primal movements: Hand balancing, crawling (quadruped), walking, running, climbing, etc
Day 4:
Same as Day 1
Day 5:
Same as Day 2
Day 6:
Active recovery/Primal movements: Hand balancing, crawling (quadruped), walking, running, climbing, etc
Day 7:
Active recovery/Primal movements: Hand balancing, crawling (quadruped), walking, running, climbing, etc
I will also be sprinting at least 1x a week. I will replace a KB metcon for this or take a separate day entirely. But there it is, all laid out for public viewing!
Once again, please feel free to criticize however you see fit, as I am here to learn from the best!
-Greystoke
