Hey all,
I've posted on here twice before with questions, and all of the replies have been very helpful. Since I'll probably be on here a lot more often in the future, I decided a brief introduction was in order.
I'm a 20 year old college student in Ohio, studying Mol. Biology and hoping to soon go to medical school and one day practice as an ER physician. I spend most of the little free time that I have working as a firefighter/EMT, and also working out. I got into GST from Crossfit about six months ago after training meticulously to get my first strict muscle up. I've since stopped doing Crossfit and I know focus almost entirely on gymnastics and bodyweight training.
Enough about me; since I'm quite a novice at designing routines I was hoping somebody could give me some feedback on my current program.
Most important to understanding the why's of how I train are my goals, which are in rough order:
Upper body:
1. A one arm chin up.
2. A straddle planche on the floor/PB.
3. A freestanding HSPU
4. Front/Back lever.
5. A consistent strict, slow bar muscle up.
Lower Body:
1. A 225 lb widowmaker (20-rep squat).
What I've been doing is using a 4 day a week pseudo-push/pull split, which looks something like this:
Pull 1,2:
Weighted Chins- 5 sets of 6, 8, 8, 10, 10 reps
1 Leg Front Pulls- 3x6-8
Overhead Press- 3x6-8
1-leg BL holds- 3x9-12s
Push 1,2:
Feet elevated Planche leans- 4x9-12s
Strict Ring MU- 4 sets of 5-7 reps
Bulgarian Dips- 4 x 8-10 reps
RTO Pushups- 4 x 8-10 reps
For my skill work I'm currently doing HS one 4 days a week.
As for muscle ups being on push days and overhead press on pull days, I simply found through practice that doing weighted chins and muscle ups on the same day seemed to impact the quality of whichever was done second, so I moved MU to push day and OHP to pull day.
I usually do 3 weeks of high rep (6-10) work for hypertrophy, and then 3 weeks of low rep (2-5) work for strength, followed by a deload week on week 7.
I also work L-sits and compression exercises on my off days, and usually start off my push days with high weight 20-rep squats to work on legs.
Any thoughts? Does this look effective given my goals?
