Stefano
Level 4 Valued Member
Hello everyone
I’m Stefano from Italy...it’s almost two months i’ve Only trained with bodyweight movements, dropping barbells and weights and i’m Absolutely happy with this change..
This is my actual training plan:
Today
L Sit Pull Ups
10x2
One Arm Push Ups
10x2
Pistol Squats (band assisted)
10x2
I changed plan and template today. I started with Chin Ups and Archer Push Ups two months ago...now:
- i replaced Chin Ups with L Sit Pull Ups, they were way harder (as I imagined) but i’m Really happy that I could complete all the reps, the strength I gained with Chin Ups paid...now i’ll Stick with Pull Ups for a while
- i changed sets and reps: i started with ladders (3x1/2/3) and now I planned to use a Doug Hepburn double progression for my bodyweight movements, starting from 10x2 and working to 10x3, adding a rep every workout
- i implemented Pistol Squats: this is an incredible movement, I had to train them before, but i’m Happy to have discovered them...I definetely have the strength but I lack coordination and balance, so I use a band (grabbing it with one hand), to assist the movement.
- I was really happy to finally train full One Arm Push Ups...there is still some body twisting and form isn’t perfect...but this is my first time I performed them, in full ROM, on the ground
Do you think it is a good plan? My goals for the future are:
- own the L Sit Pull Ups and working to Archer Pull Ups (maybe after another 10x3 cycle with l Sit Pull Ups)
- own the OAPU correcting the form and working to OAPU with feet elevated
- working to Pistol Squats without assistace and after finding an harder variations
Do you think i’m Training effectively and am I on the right way for my goals?
I’m Stefano from Italy...it’s almost two months i’ve Only trained with bodyweight movements, dropping barbells and weights and i’m Absolutely happy with this change..
This is my actual training plan:
Today
L Sit Pull Ups
10x2
One Arm Push Ups
10x2
Pistol Squats (band assisted)
10x2
I changed plan and template today. I started with Chin Ups and Archer Push Ups two months ago...now:
- i replaced Chin Ups with L Sit Pull Ups, they were way harder (as I imagined) but i’m Really happy that I could complete all the reps, the strength I gained with Chin Ups paid...now i’ll Stick with Pull Ups for a while
- i changed sets and reps: i started with ladders (3x1/2/3) and now I planned to use a Doug Hepburn double progression for my bodyweight movements, starting from 10x2 and working to 10x3, adding a rep every workout
- i implemented Pistol Squats: this is an incredible movement, I had to train them before, but i’m Happy to have discovered them...I definetely have the strength but I lack coordination and balance, so I use a band (grabbing it with one hand), to assist the movement.
- I was really happy to finally train full One Arm Push Ups...there is still some body twisting and form isn’t perfect...but this is my first time I performed them, in full ROM, on the ground
Do you think it is a good plan? My goals for the future are:
- own the L Sit Pull Ups and working to Archer Pull Ups (maybe after another 10x3 cycle with l Sit Pull Ups)
- own the OAPU correcting the form and working to OAPU with feet elevated
- working to Pistol Squats without assistace and after finding an harder variations
Do you think i’m Training effectively and am I on the right way for my goals?