Jason B.
Level 2 Valued Member
I am staggered by the results of this workout I put together using Pavel's writing.
MON / TUES / WED / THURS - I do high-tension work, anywhere from 10-30 total reps per per exercise per day, depending on how much time I have. Sometimes sets of singles, doubles, triples, fives (never done fours for some reason), whatever I feel like.
AM
pistols
weighted incline OAP
hollow hangs
weighted horizontal rows
Hardstyle sitbacks
PM
kettlebell swings (2 pood)
Relax Into Stretch
FRI - off
SAT - test day!
This is where things get interesting. Every Saturday I do a calisthenics routine that's similar to Convict Conditioning, but I cap the reps at 25.
shrimp squats
weighted OAP against the wall (working around a shoulder injury)
horizontal rows
ankle-weighted lying bent-leg raises focusing on pulling knees to chest with my upper abs
weighted archbody raises
SUN - off
I'm amazed at the results so far. I've been doing calisthenics for two years now and have generally maintained the pace of adding 1 or 2 reps per week, especially if I'm doing sets of less than 10 reps (i.e. if last week I did five reps, I'll probably gut out only six reps this week, but if last week I did fifteen, this week I'll probably get 18-20).
HOWEVER, spending four days per week doing Pavel's stuff is like dynamite. If I did five reps of an exercise on my test day last week, this time I'll probably get nine or ten. If I got fifteen last week, I'm definitely going to get 25 this week. I'm graduating to harder exercises or adding weight at a ridiculous rate.
I got the idea of combining the two styles from Overcoming Gravity.
MON / TUES / WED / THURS - I do high-tension work, anywhere from 10-30 total reps per per exercise per day, depending on how much time I have. Sometimes sets of singles, doubles, triples, fives (never done fours for some reason), whatever I feel like.
AM
pistols
weighted incline OAP
hollow hangs
weighted horizontal rows
Hardstyle sitbacks
PM
kettlebell swings (2 pood)
Relax Into Stretch
FRI - off
SAT - test day!
This is where things get interesting. Every Saturday I do a calisthenics routine that's similar to Convict Conditioning, but I cap the reps at 25.
shrimp squats
weighted OAP against the wall (working around a shoulder injury)
horizontal rows
ankle-weighted lying bent-leg raises focusing on pulling knees to chest with my upper abs
weighted archbody raises
SUN - off
I'm amazed at the results so far. I've been doing calisthenics for two years now and have generally maintained the pace of adding 1 or 2 reps per week, especially if I'm doing sets of less than 10 reps (i.e. if last week I did five reps, I'll probably gut out only six reps this week, but if last week I did fifteen, this week I'll probably get 18-20).
HOWEVER, spending four days per week doing Pavel's stuff is like dynamite. If I did five reps of an exercise on my test day last week, this time I'll probably get nine or ten. If I got fifteen last week, I'm definitely going to get 25 this week. I'm graduating to harder exercises or adding weight at a ridiculous rate.
I got the idea of combining the two styles from Overcoming Gravity.
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