Kyrinov
Level 5 Valued Member
Hey folks,
Just finished a little self-designed bodyweight and deadlift program. Made for my chaotic lifestyle for resilience like S&S and PTTP. As follows:
2/3 sets of 3-4 handstand progressions (originally wall-supported to freestanding....aiming to get one decent one and usually stopping once one or two bad ones)
Supersetted with 2/3 sets of 5-8 second l-sit holds on parallettes.
Finished with 3x3 deadlifts in the 70% range.
Trained most days except when lack of sleep (shiftworker + new dad) made it unwise.
Results are a visible increase in muscle around the shoulder girdle and all sorts of funny little intercostals aroud pectoral area. Better control of thoracic spine flexion/extension.
Biggest surprise was drastic increase in overhead kettlebell pressing strength. Had previously done a round of ROP with 24 and found my max of 32 did not get noticeably easier. After this one I feel much stronger, easier and more confident in pressing the 32 with either arm. Could likely do for a few reps now whereas one was max for L and 2 for R.
Proof that not every program works for everyone. Likely more prior imbalance than a genetic thing...I think sometimes people who have done one thing for a while need to do something specific to counteract to build balanced strength.
Just finished a little self-designed bodyweight and deadlift program. Made for my chaotic lifestyle for resilience like S&S and PTTP. As follows:
2/3 sets of 3-4 handstand progressions (originally wall-supported to freestanding....aiming to get one decent one and usually stopping once one or two bad ones)
Supersetted with 2/3 sets of 5-8 second l-sit holds on parallettes.
Finished with 3x3 deadlifts in the 70% range.
Trained most days except when lack of sleep (shiftworker + new dad) made it unwise.
Results are a visible increase in muscle around the shoulder girdle and all sorts of funny little intercostals aroud pectoral area. Better control of thoracic spine flexion/extension.
Biggest surprise was drastic increase in overhead kettlebell pressing strength. Had previously done a round of ROP with 24 and found my max of 32 did not get noticeably easier. After this one I feel much stronger, easier and more confident in pressing the 32 with either arm. Could likely do for a few reps now whereas one was max for L and 2 for R.
Proof that not every program works for everyone. Likely more prior imbalance than a genetic thing...I think sometimes people who have done one thing for a while need to do something specific to counteract to build balanced strength.