Ultimate Health
- Thread starter Im out
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Im out
Level 5 Valued Member
September 2020 I went back to CC. Starting abroad in quarantine, favoring Solitary Confinement. Every couple of weeks going back to Veterano for 2 weeks.
Now in January 2021 I dropped HSPU(5) (8/11reps) and Bridge(6) (5 reps) focussing on Pull Ups, Push Ups, Squat and Hanging-Leg-Raise.
Using the ''Fighter Pull up'' repetition template sticking mainly to the 5RM scheme, modifying according to current leg strength for squats (cossack 12RM+ and bulgarian split squat 8RM+++)
My routine is as followed:
Day 1,3,5,7,9: Pull Up / Squat
Day 2,4,6,8,10: Push Up / Hanging Leg Raise
Day 11 Off
These are ''supersets followed by timed rest 3/1 min." This equals 1 week on the FPU plan. Atm i am at day 17
Pull Up: Current is Close-Underhand-Pull-Up.
current Strength = 91 kg x 3reps / Uneven Pull Up = 2RM ( after 6,5,4,4,3:22T x 75kg / 2m rest)
Squat: current is Bulgarian Split Squat
Strength = 93k x 5reps / Pistol Squat x 1 ( after 8,8,7,7,5:35T x 75kg / 2m rest )
Push Up: Assisted One Arm Push Up
6 rep range keeping the ''assist'' close. I feel I will be working this exercise for a looooooong time to come.
Hanging Leg Raise: Hanging Bend Leg Raise
well below my capability, but focus on toes to bar after a deep EXHALE for maximum efficiency over higher intensity
My current priority is getting that Pistol Squat up to a solid 3 or 5RM. Two weeks ago I could do 0. Now I manage a single unassisted on each leg. With ankle flexibility as the limiting factor. Improving this with a simple stretch and working a weighted Bulgarian Split Squat I feel like I will get there very very soon.
For Pull Ups I am not sure what to do after finishing the rep template. It will depend on my Uneven Pull up strength after I suppose. Perhaps doing the close grip 3RM or even 5RM again but weighted. Grip Strength is definitly the limiting factor here. But two weeks ago I couldn't do one, and today I managed 2 reps on each side. So I must be doing something right there
To try out: Push Ups on Fist instead of flat palm for improved wrist strength ? As my right side seems more limited than my left side. I believe my left wrist to be more flexibele than my righ.
Now in January 2021 I dropped HSPU(5) (8/11reps) and Bridge(6) (5 reps) focussing on Pull Ups, Push Ups, Squat and Hanging-Leg-Raise.
Using the ''Fighter Pull up'' repetition template sticking mainly to the 5RM scheme, modifying according to current leg strength for squats (cossack 12RM+ and bulgarian split squat 8RM+++)
My routine is as followed:
Day 1,3,5,7,9: Pull Up / Squat
Day 2,4,6,8,10: Push Up / Hanging Leg Raise
Day 11 Off
These are ''supersets followed by timed rest 3/1 min." This equals 1 week on the FPU plan. Atm i am at day 17
Pull Up: Current is Close-Underhand-Pull-Up.
current Strength = 91 kg x 3reps / Uneven Pull Up = 2RM ( after 6,5,4,4,3:22T x 75kg / 2m rest)
Squat: current is Bulgarian Split Squat
Strength = 93k x 5reps / Pistol Squat x 1 ( after 8,8,7,7,5:35T x 75kg / 2m rest )
Push Up: Assisted One Arm Push Up
6 rep range keeping the ''assist'' close. I feel I will be working this exercise for a looooooong time to come.
Hanging Leg Raise: Hanging Bend Leg Raise
well below my capability, but focus on toes to bar after a deep EXHALE for maximum efficiency over higher intensity
My current priority is getting that Pistol Squat up to a solid 3 or 5RM. Two weeks ago I could do 0. Now I manage a single unassisted on each leg. With ankle flexibility as the limiting factor. Improving this with a simple stretch and working a weighted Bulgarian Split Squat I feel like I will get there very very soon.
For Pull Ups I am not sure what to do after finishing the rep template. It will depend on my Uneven Pull up strength after I suppose. Perhaps doing the close grip 3RM or even 5RM again but weighted. Grip Strength is definitly the limiting factor here. But two weeks ago I couldn't do one, and today I managed 2 reps on each side. So I must be doing something right there
To try out: Push Ups on Fist instead of flat palm for improved wrist strength ? As my right side seems more limited than my left side. I believe my left wrist to be more flexibele than my righ.
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