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jan0sik

Questions about my routine

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jan0sik

Hi! 

I've been working out for about 2 years now, but i'm not happy with my results of gymnastic training.

 

My goals are:

-V-sit

-Straddle planche

-Front lever

-Back lever

-HSPU

 

I'm following a routine based on Kilroy70's template:

 

 

6 weeks cycle
6 times a week
do 5 cycles for max. rep.
 
Skill:
-RTO - 2 min
-HS practice - 5 min
 
Mon/Th:
-L-sit - 5 x 6s
-BL - Adv. Tuck (supinated) - 5 x 9s
 
Tue/Fri:
-FL - 5 x 10 s
-PL - Adv. Frog stand - 5 x 10s
 
Day 1
A1)Inverted Curl
A2)Bulgarian Dips
B1)Pistols
B2)Archups + 10 kg
 
Day 2
A1)HeSPU (1/2 rom)
A2) Weighted Pullup + 20 kg
B1)GHR
B2)Leg raises
 
Day 3:
Core:
A1)DF
A2)Arch-ups
B1)Leg-raises
B2)Oblique twists 
C) Plank as finisher (for as long as i can)
 
 
Day 4
A1)Tuck FL Row
A2)RTO pushups
B1)Pistols
B2)Archups
 
Day 5
A1)False grip hang (aim for 30 sec)
A2)Robertowe dipsy
B1)GHR
B2)Leg raises
 
Day 6 (mastering the basics)
Pushups
Pullups
Dips
Leg raises
Pistols
3s. max rep. each
 
---------------------------------------------------------------
 
Here's my progress (or lack of it):
-1 leg front lever for 5 sec
-Can't hold a tuck planche with proper form (butt at shoulders height)
-Floor l-sit for 13 sec
-Full Back lever (pronated grip) - 5 sec, but with supinated i can hold only adv. tuck for 14 sec with a little
discomfort in elbows
-Can't do a full HeSPU
-RTO hold (90 dg) for 25 sec without shaking
 
What should I change in my routine in order to achieve my goals and become a stronger gymnast?
 

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Connor Davies
What should I change in my routine in order to achieve my goals and become a stronger gymnast?

 

Buy F1....

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