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Y'all who are currently following the Naked Warrior plan, what observations can you make about its benefits and challenges?
In a dedicated session, what sets and reps do you do?I am currently following NW. However I cannot practice GTG troughout the day but rather do a dedicated session 5-6×/week. In addition to pistols and OAPU I do pullups 2-3×/week and abs 2×/week, grip work nearly every day.
I like it a lot. I can now do pistols and OAPU and use NW to upp my reps. I started out doing OAPU on an elevation (45cm) and pistols on a stool (22cm). Now that I can do legit pistols and OAPU I perform these mobes as often as possible because the free pistol and OAPU on the floor just feels different than the regressions. For me it seems to be better to perform the legit variations eveb if I do multiple sets of 1. Sometimes I still do OAPU on the 45cm elevation and airbourne lunge for easy days. But mist of the time I vary the volume e.g. 5x2, 10x1, 5x3 ...
I also found dead stop OAPU to be extremeley helpful, yet very intense, for learning the right tecnique and generating tension. The variation on knuckles is a beast, too.
A Pushup is roughly 70% of Bodyweight, and then you multiply by 2 to account for both hands. So if you can do a OAPU, you should theoretically be able to Bench 1.4 times your Bodyweight (140 kgs... I assume you weigh 100 kgs?).Thinking about it, the one arm pushup is for me equivalent to bench pressing 140kg, which is more than I have ever bench pressed.
I've also just now ordered "Convict Conditioning" which simply looks like a very interesting read. I noticed the ads for it at the back of the Naked Warrior book for page after page. Intriguing!
Thank you for sharing your experience with the OAPU. I likely won't have the chance any time soon to try out the theory, so it's nice to hear it more than confirmed in your own real experience! I'm doing OAPUs instead of C&P kettlebell moves for my "bent arm strength" component of my strength building plan. It's exciting because I can get "bench strong" without a bench!A Pushup is roughly 70% of Bodyweight, and then you multiply by 2 to account for both hands. So if you can do a OAPU, you should theoretically be able to Bench 1.4 times your Bodyweight (140 kgs... I assume you weigh 100 kgs?).
I have found that carry-over to be almost too modest. First time I tried a BP, I got 1.5 times Bodyweight just from OAPU training. So you should definitely attempt 120-140 kg Benches. I think you'll find it doable!
Oh god 0_o
In a dedicated session, what sets and reps do you do?
What I find remarkable about this is how we're talking about a very miniscule time commitment to build and maintain such a high level of strength. Very impressive!I go always be feeling.
At the moment I am able to do 3reps of each move. A sample week might look like this:
Tu 5x2 with dead stop
Thu 5x5 oapu on 45cm elevation and airbourne lunge (easy day)
Sat 6x2 with dead stop
But every week is different. I usually start with a heavy day follow with a medium day, some light or medium days between the week to recover and then again more towards medium/heavy
I'm actually going to read it more for entertainment and for little hints here and there about strength, and for the guy's experiences with training with no equipment and what that did for him. I am someone who does believe in "ancient secrets" which led me to study Classical literature - and I did in fact find "ancient secrets" there, LOTS of them, although not the kind of pop-culture type things that you'd expect like with mummies and so forth. The book description makes it seem like he's rediscovered some amazing secrets of strength development with no equipment - stuff perhaps well known amongst gymnasts 100 years ago but since kind of overlooked by generations spoiled by the amount of equipment they could access in gyms or at home. I have to assume he and Pavel had some interaction before the Naked Warrior book was devised, since the CC book is advertised heavily in it. Anyhow, it looks like a fun read!Hello,
I think that this theory would work because I benched without to much trouble my bdw + 10 kg (so about 71) a while ago. At the time, I was doing mainly high rep sets (5*30 with low rest) and was able to do 2 - 3 oap. It would be interesting to test it again since I do oaol pu with elevated feet.
Pretty sure your bench must be quite heavy then!
CC is a pretty good book, but some progressions are a bit tough. The pistol one is pretty achievable for instance. What moves are you planning to do with CC ?
I don't think it's a very good calisthenics program, for many reasons.What is your review of the Convict Conditioning book? The bit that they had in the preview section at Amazon seemed like a fun read.