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  1. William Clarke

    Just starting!

    Hello all! I've been reading a lot of the stuff on the forums here, and greatly enjoyed what I gleaned from everyone's wisdom on here. I finally decided to become a member the other day. I figured I could learn a lot more and maybe help someone out. A quick (not really quick, haha) back ground about my fitness journey: I have been playing soccer since I was in 1st grade, but after I finished my high school soccer I decided I was going to end my soccer career due to not being very great at it and receiving plenty of injuries due to poor warm ups and poor programing. I started doing track and field in high school. I really enjoyed track and field: the atmosphere of everyone trying to improve and help others improve (even my competitors helped me with various things), and the focus on fitness, not just skill (like what we did in soccer). I was always know as the calisthenics guy in track... I rocked the fitness tests with pull ups, push ups, and burpees. I was the fasted sprinter on my team my sophomore, junior and seinor year... which wasn't all that impressive, because my best 100m was a 12.02. I started getting into strength training my junior year. I didn't know anything and ended up injuring myself (sprained shoulder+jumper's knee). My strength training exposed my weakness: I had collapsed arches from soccer injuries, weak hamstrings from shallow squats and a previously pulled hamstring, some shoulder injuries, and wrist tendinitis. It was pretty ugly for being a junior in high school. I worked around and through the injuries. In my seinor year of high school I had done a ton of research on re/pre-hab. I also read a ton about strength training (Starting Strength and tons of articles and forums). I kind of became a coach of my track team because I actually knew more about sprinting/strengthening and rehabbing than my coaches (kind of sad). I got into benching, pressing, dead lifts, squats and pull ups. Sadly, my previously injured shoulder and imbalanced programing caused me to have a bit of impingement in my shoulder. I rehabbed it a bit, but benching never seem quite right with my shoulder (until recently). Now, my freshman year in college I finally took care of most of my injuries. Hamstrings are getting stronger, shoulder rarely hurts (only hurts when I'm poorly warmed up and do some kind of bad form press), knee pain is rare, but my feet are still flat. I can squat 260 for reps, dead lift 330 for 1, bench 185, press 100 for a couple reps (I know, it's wimpy) at a body weight of 160-165. Because upper body weight training never felt great on my shoulders, I looked into calisthenics a bit more. I brought Overcoming Gravity by Steven Low. I really enjoyed it, and considered buying foundation 1, but I figured they were every similar books and I don't have a ton ton of money to spend on fun reading. I tried handstand stuff, but got really sore wrists. Everything else seems pretty awesome. I am really excited to get into Gymnastic Strength Training™, because I could see myself doing this for years... and honestly, it's a ton more fun than lifting weights (except dead lifts, haha). I plan on having squats, dead lifts and sprints as my main lower body exercises, Gymnastic stuff and barbell over head press (until I'm better at handstand presses) for upper body strength training, My long term goals are: Front lever/front lever pull ups. Straddle planche push up. Free handstand push ups. Manna. One arm chin up. 405 pound squat. 500 pound dead lift. ...and maybe eventually an iron cross. My shorter term goals are: 8 Ring dips+45 pounds. 8 pull ups+45 pounds. 5 Tuck planche push up. 8-10 second Back lever. 10 strict muscle ups. 5 second Single leg front lever 10 Advanced L-sit/l-sit on rings. 1-3 handstand push ups (and 135 press for 8-10) 315 squat 405 dead lift. A half decent free standing handstand. Currently I'm at: 6 ring dips (getting easier) 10 pull ups + 15 pounds (not too challenging) Planche: No idea! 2 not-super strict muscle ups. 16 second tuck front lever. 18 second tuck back lever. 250 squat for reps (increasing weight every week still) 315 dead lift for 3 (gonna deload after I hit 325 for 3) Hand stand: 1-3 seconds. Current plan: Tuesday: Squat 3x5 Barbell press 3x8 3 sets of front lever+row 3 sets for 8-12 reps Cool down Pike stretch+compression Straddle stretch+compression Hip flexor stretches Over various stretches Thursday: Squat: 3x8-12 Ring or weighted parallel bar dips 3x8 Romanian dead lifts 3x8-12 3 sets of back lever and weighted pull ups Saturday: (Gym is closed) Box press 3x5-8 Front lever 3 sets+weighted inveted rows Back lever 3 sets Ring dips 3 sets (working up to 3x8, then working on RTO dips) Conditioning: I work a manual job 30-35 hours a week. Pretty good conditioning, but I might add some sprints I the spring. As for muscle ups, I might add them in my warm up... haven't thought about it because I did my first non-kipping one today! As for handstands: I'm not sure what to do. I tried working on them for 5-15 minutes a day on the floor. My wrists hated it. Maybe low parallel bars? L-sit/manna work: any ideas how to program this in? Maybe combine it with hanging leg raises? Yeah, so any ideas or tips would be appreciated! I'm a newbie!
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