BtGB experience so far

[Kenneth Manning]

Just a few quick observations going into my 4th week on the BtGB program I devised from the book.

FSP:

Front lever: I've progressed from a 10 second tuck front lever during my first workout to 5 sets of 14 seconds today holding an advanced front tuck lever with my knees pointing straight up.

Back lever: This one was brutally hard when I first started - was barely able to hold the rounded back tuck position for 8 seconds my first workout. Well, I progressed to performing 4 sets of 30 second advanced tuck back levers, and today was able to get 5 sets of 8 seconds in the straddle back lever. The description in the book was dead-on when it said there was a quantum leap in intensity moving from the advanced tuck to the straddle position. However, the tips on how to transition into the straddle back lever were extremely helpful, and it was a phenominal feeling to actually get into the proper position after just a few weeks ago having so much difficulty with just the rounded back tuck version.

Planche: I progressed quite well with the basic frog stand and having achieved a 60 second frog stand hold (could have gone on longer), I've since moved to the advanced frog stand. Balance has been a pretty big issue thus far. I'm being very conscious of keeping my arms perfectly straight, and after initially trying various hand positions that "felt comfortable," I've decided that I'm going to have to proceed with my hands at 45 degree angles, fingers facing forward. At first, that was really tough on my wrists, but I think I'm adapting. After a lot of inconsistency due to constantly losing my balance, today felt solid when I performed 5 sets of 12 second holds.

L-sit: Quickly, upon beginning I could not even hold a floor L-sit at all. Not one second. After working some PB Low L-sits, today I performed 5 sets of 10 second holds for the floor L-sit. Felt great.

One random note:

*Before starting my program a few weeks ago, I attempted some one-arm chin static holds at the top position just for fun. I could barely hold that position for 3 seconds before I dropped. Now, my 1RM weighted chin from a dead hang is Bodyweight (195 lbs) + 125 lbs on a weight belt. Anyway, I tried the one arm static chin hold again this past saturday and was able to perform 3 sets of 10 second holds with both arms. I was more than surprised at this, being that the weight training program I was utilizing before BtGB had me chinning 3 days/week (monday, heavy 5x5 or 8x3; Wednesday, light - 3 sets of 12-15 reps; Friday, speed pulls).

I was definitely one of those people who viewed bodyweight training as a method used primarily for building endurance. Sure, I was able to recognize some incredible bodyweight strength feats - but felt that achieving that level of strength, even displayed in a pure bodyweight-exercise fashion, had to come primarily from lifting heavy weights. Well, BtGB has so far really opened up my eyes to what simply manipulating leverages can do, and the progressions that can be worked, in achieving such levels of strength.

Just as general info, I had no gymnastic training experience before reading the book. I'm also 30 years old, 6'2", 195 lbs.

Just thought I'd share some of my experiences on BtGB so far.

[Blairbob]

Nice progress, especially for a big guy.

Back Lever is a tough skill to many for just an A.

Nice front lever progress.

Steve Low mentioned something that OAC work shouldn't begin till 70% of BW weighted pullups could be done. You're pretty close to that. I tried the other day and it barely was a controlled fall. I need to try when I'm more fresh but I may work on just holding the top position instead.