Pls Adv Create 1st Routine: Mixing BtGB, Yoga, Punching Bag

Pls Adv Create 1st Routine: Mixing BtGB, Yoga, Punching Bag

After a lot of waiting, procrastination, traveling too much, falling sick etc and reading the forums & the book a number of times I am finally beginning to get a handle on this... barely starting .

After advise from BrainDx, IdoPortal, Blairbob & others recommending KillRoy70's routine for a starter, I've kind of put something together. Its mix of stuff from KillRoy70 and NiftyVt + 1st progression of the categories.

My Short Term Goals:

I'd say Short Term top Goals:

1. Muscle Gain (especially on upper body where I've lost a lot of mass: Fat & Muscle while going through Yoga & Ayurvedic Detox) - All my shirts & T-shirts are now loose as hell..& I dont want to go shopping.

2. Fat Burn of my abdominal Tyre.

I went from 34" to 30/32" waist in 1.5 months with minimal effort.

I really love the fundamentals by Coach Sommers (bought the book & the rings) and Experts & Veterans here at Body Weight Culture.

But, I have not been able to sort out and finalize on a Workout plan that alternates or blends with the two of them.

PS: My pictures show me LEAN But I dont think I am as lean as I appear. I might be around 20+ % Body Fat. I have good frame so it appears better.

I've managed to create an Excel file that makes it super convenient to make / change workout plans. (Details below).

Workout Plan:

I've just selected the widest variety of FBEs & FSPs available for each PUSH, PULL, CPP, CORE, LEG Categories.

I'd need your help in bringing this down to REALITY for a beginner like me. I might be biting more than I can chew.

In case image is not clear enough please click it to see full size.

I have a couple of questions about the workout I have designed at this point. Questions are below:

QUESTIONS:

1) Statics (FSP) after Dynamics (FBE) or before? FSP + FBE interleave / alternating or not for starters?

2) STATICS (FSP):

Somewhere on the Forum 'Handstands' were talked about for Static training. I do not see them in the Book.

Should I / Can I / Do I... Need to bring them to my training? Do they pre-cede HSPU training? or Complement it?

Especially for a beginner.. I'm curious if I should start with HS Statics before going for HSPU.. or HeSPU before HS Statics etc..? Advise?

Q: Which Statics FSPs should I start with? All 4/5 (or 6 if HS are included) or 2 of them a day to complement the FBEs?

3) DYNAMICS (FBE):

I've made an extensive Workout Routine but this was just to show all the Categories of Workouts I can add from the Excel Sheet. PUSH, PULL, CPP, CORE, LEGS.

I understand I need to combine & alternate PUSH-PULL exercises & CORE with LEGS.

Q: Given the 4 Push Pull PAIR Combinations.. Am I combining the right Push-Pull exercises together on the said days?

Q: Does the same Combination logic apply for Legs-Core?

Q: Is there a preferable sequence to these PAIR Combinations as I spread them out over the 4 days? i.e. in order of ease?

Q: Push or Pull before? If this is critical or there is some way to judge this?

Q: As a beginner do I even need to bother trying CPPs? If so, I am guessing that day am I to be skipping Push/Pulls?

4) Pre-Hab for Wrist, Elbow, Shoulder etc? (The Stickies in forum section) Good enough? I remember some Aikido wrist / hand warmups.

5) Yoga Sun Salutations ( Suryanamaskars ) - To do before / after or another time (morning / evening change) or another day? Do fewer cycles if on same day? or More cycles at different time? Thoughts from people who've mixed the two?

6) Special Yoga sequence for relaxation & stretching. Should I do this before or after ? or Both? If only one is possible due to time.. when before or after?

No matter what kind of ache or pain I have, from laptop usage tensed trapezius / neck shoulders to back, legs everything hurting & stiff from my first trip to LEARN skiing. This is a super relaxer. It warms up as well as relaxes all me muscles.

I'll outline a couple of asanas in it since I'm not allowed to share the entire sequence as it involves some spiritual practices as well that we are 'guided' into. Mostly, lying down & some sitting poses.

- Cobra pose, Supermans, Boat Pose, Bow Pose, Several Body twists & stretches (lying down & sitting) etc.

7) Optional - Punching Bag: I wanted to add a 10/15 minute Punching Bag session to the Mix for Anger/ Negative Energy removal & Cardio. This helps me in Catharsis of some old anger & regrets - basically negative energy removal.

Very motivating in terms of making you "Go Get the world".

Is this too much? If so, can I should I do lesser times during the week? Or I could drop it for now and bring it back later?

Thanks in advance for all the help & advise.

Excel Sheet Design:

Initial part of this came from the table structure from Niftyvt's workout sheets. He was very kind to send me a copy of his Excel file & past logs. It helped me get a better idea of structuring.

I'd wanted something like this so I created it because it was hard to always go back to the book to enter text into the sheet. The excel file has drop down lists with some dynamic listing based on Exercise Variation you choose, it then allows you to choose the progression level you are at.

It's pretty nice and I hope others can use it as well. Once final, I'll upload it.

Additional Reference:

EXERCISE LOGGING CHART from forum member 'niftyvt':

http://good-times.webshots.com/photo/23 ... 7946FZvQIU

niftyvt said:

I dont have an excel file uploaded but it is really simple. I just made a chart, each column is a different training day (1 through 4 for me) and each row is a different motion like push, pull, core, or legs. Remember to keep a journal about how you are feeling or if you tweak something while training and/or write about anything of note that happens during your sessions.

Here is my first ever SS cycle, take a look and dont be afraid to make notes and change things like I did.

This is way too long dude.

1. GOALS come first. Having to scroll to the bottom to look at that is a pain in the butt. You always base a routine off your goals.

2. I talked about hierarchy of training in the "how to construct" blog post. Which you said you read but you clearly didn't if you're asking about order of statics and dynamics or skill work like handstands.

3. I am not sure why you are choosing different exercises each day. Can you even DO Ians or Roesslers? Why include them if you can't do them?

Changing up exercises is also not conducive to strength gain. It's better to have just an A or an A/B routine. Maybe A/B/C if you're more advanced, but even then....

4. Prehab/stretching/etc. can be done anytime but usually after workout

5. Bag work is up to you. Conditioning is ok...... if it's not too much for your body to handle.

6. You suffer, like most people here, from paralysis by analysis. Seriously.

Just make up something SIMPLE. And do it. For at least 6-8 weeks.

Use one of the templates of the other members and scale it down to your level. After those 6-8 weeks you can figure out what you need to improve or try other programming to see if you can find something more effective.

You're wasting so much productive training time trying to get a perfect program when there is none. At your level of ability everything works so just do it.

1. GOALS come first. Having to scroll to the bottom to look at that is a pain in the butt. You always base a routine off your goals.

2. I talked about hierarchy of training in the "how to construct" blog post. Which you said you read but you clearly didn't if you're asking about order of statics and dynamics or skill work like handstands.

I've read it over a period of 10 or more days. Way too much CNS & technical stuff that got me lost.

I'll go read again - Do point a certain section that I should focus on with reference to this.

EDIT: Went to it again. Hierarchy section. Sorry, U've got way too much knowledge on your site & hence I probably got lost with TMI.

3. I am not sure why you are choosing different exercises each day. Can you even DO Ians or Roesslers? Why include them if you can't do them?

Changing up exercises is also not conducive to strength gain. It's better to have just an A or an A/B routine. Maybe A/B/C if you're more advanced, but even then....

I am not looking at doing difficult exercises. I was simply choosing all the variations I could from the sheet so that I could choose which FSP & FBE variations to include for ROTATION from the various categories (Push, Pull, Core, Legs).

So you're saying I do not need to have different exercises for each Category for the 4 workout days?

Do point out which ones I should stick with. I'll go with that.

4. Prehab/stretching/etc. can be done anytime but usually after workout

I thought Pre-Hab is to come before? Like a Warmup?

5. Bag work is up to you. Conditioning is ok...... if it's not too much for your body to handle.

6. You suffer, like most people here, from paralysis by analysis. Seriously.

Just make up something SIMPLE. And do it. For at least 6-8 weeks.

Just tell me which Pull-Push, Core-Leg Variations to PAIR & Combine for an A-B or A-B-C workout cycle?

Use one of the templates of the other members and scale it down to your level. After those 6-8 weeks you can figure out what you need to improve or try other programming to see if you can find something more effective.

You're wasting so much productive training time trying to get a perfect program when there is none. At your level of ability everything works so just do it.

Just do the GB WOD for 6-8 weeks.

The only way to know which progressions to do is to figure out which ones you can and cannot do. What you are ready for.

Blairbob said:

Just do the GB WOD for 6-8 weeks.

The only way to know which progressions to do is to figure out which ones you can and cannot do. What you are ready for.

I am essentially going to start with the 'Easiest Slot on any given Progression / Variation'. Right?

Would you recommend starting with the current ongoing WODs or with the older WODs (from the beginning?). I read that the WODs have gotten harder since the earlier ones.

PS: I do not have access to the Ladders (Ladder like thing on the wall) and am going to start GB workouts at home.

BrainDx - I re-read your article and focussed on the Training Hierarchy. Correct me if I categorize my stuff wrongly.

1. Warmup - WARMUPS (Would Burpees / Suryanamaskars count as full body warm ups? )

2. Skill or technique work (handstands, flips, L-sits, gymnastics tumbling, breakdancing work, etc.). - Statics - FSPs

3. Power, isometrics, eccentrics, concentric strength work. - Dynamics - FBEs

4. Endurance, metabolic conditioning, tabata method, interval training, gauntlets, circuits, etc. - 10mins on Punching Bag

5. Static flexibility work, prehabilitation, & cool down. - Relaxing & Stretching Yoga (10 mins) followed by Prehab?

1st question. Yes.

Just pick up where GB WOD is now because it cycles through the same WODS.

While stall bars are nice, a regular bar to hang on is all that is needed.

Blairbob said:

1st question. Yes.

Just pick up where GB WOD is now because it cycles through the same WODS.

While stall bars are nice, a regular bar to hang on is all that is needed.

I have a pull up bar attached above me where my hands reach & I also bought the Xtreme Rings.

I read the WOD's. They leave me a little baffled. i.e. It would be hard to read & understand each workout and change it everyday. Would it not be easier to follow some fixed exercises in an A-B A-B or A-B-C sequence?

2. Fat Burn of my abdominal Tyre.

I went from 34" to 30/32" waist in 1.5 months with minimal effort.

crashnburn, how you did succeed that?

irongymnast said:

2. Fat Burn of my abdominal Tyre.

I went from 34" to 30/32" waist in 1.5 months with minimal effort.

crashnburn, how you did succeed that?

irongymnast - Where in Greece are you located? I had a friend in Athens who was in the Greek Navy.

3-4 things happened:

1. A friend of mine who was a fitness trainer dragged me out for 2-3 day stints on CrossFit like functional training. A total of 9-12 days over a span of 2 months through Feb-March

2. An ayurvedic Vaid held my wrist & from pulse diagnosis pointed out issues with me. Especially, my stomach having worms. He asked me to buy a basic Ayurvedic off the shelf medecine and have it for 20 days to flush out worms. This was done for 15-20 days with some regularity.

3. Mid-March I had gone for a 12 day Ski Camp where I learnt skiing at the highest Ski resort in the world. Learning Skiing used to involve a bunch of effort in carrying skis, wearing heavy boots in snow. etc.

4. I had started doing some relaxing yoga done rather irregularly. But it was a bit more regular during the Ski trip because it used to help me stretch, relax & relieve the SORENESS from being on the slopes.

5. The times I was home during these 2 months which was quite less, I would try to eat a bunch of more fresh fruits & veggies.

I still have an abdominal tyre around me. It's gotta go.

Nice to know. They adviced me that the key to lose it, is nutrition.

I'm in Athens too, what's his name?

Have you tried your work out yet?

Blairbob said:

1st question. Yes.

Just pick up where GB WOD is now because it cycles through the same WODS.

While stall bars are nice, a regular bar to hang on is all that is needed.

Blairbob - Please help me dissect and scale down this WOD (for another WOD) for myself.. as an example. I'll look into the WODs for a week or so and see if I can understand & scale them down.

PS: I dont find any such thing as Walking HSPU Ladders in any progressions in the Book. Unless I am missing something.

Coach Sommer said:

Complete the following:

Walking HSPU Ladders

Finish with 2x10 Wrist Pushups

notes:

1) Begin with Box HeSPU; perform 2 reps then immediately do 6 steps of HS Wall Runs. Take a few breaths and then move on to Negative HeSPU performing 2 reps followed by 6 steps of HS Wall Runs. Continue on upward through the HSPU progressions in this fashion until you reach the hardest variation you are capable of, rest 3-5 minutes and then reverse ladder back to the beginning. This will constitute one round.

2) How many rounds you perform will depend upon the number of rungs that were in your ladder; e.g. you only made it to the first exercise, you will perform 10 rounds, to the second exercise perform 5 rounds, to the third exercise perform 3 rounds, to the fourth exercise perform 2 rounds, to the fifth exercise perform 1 round.

3) Adjust the reps in the Walking HSPU Ladder as necessary. If performing two reps at a time is too difficult, drop to one repetition of each variation. If performing two is too easy, increase to three, four or even five reps per variation.

irongymnast said:

Nice to know. They adviced me that the key to lose it, is nutrition.

I'm in Athens too, what's his name?

I tried getting in touch but I've lost touch because his email has changed or something. Yiannis / Gianni.

Weib said:

Have you tried your work out yet?

Not yet. Your thoughts? I've been under the weather & recovering slowly now so hopefully I want to have SOMETHING TO START with as a PROGRAM starting next week.

If you can't find it in the book, they're generally in the essays. There's a list of them in the Getting Started section sticky topic.

Crashnburn,

Listen to Braindx. Simplicity is beautiful and effective.

Here's my two cents:

After reading BtGB I've assimilated most of the information and believe that I've interpreted it pretty accurately.

I feel that I should just show you what I'm doing verbatim, as that seems easiest. All exercises are done for three sets. This means that I'm usually not getting 60 seconds of aggregate static work, but Integrated Training picks up that slack. Reps are anywhere from 3-5 and moderately to very intense for those reps. Never go to failure to minimize fatigue and maintain capacity for high frequency training. I also don't alternate between push/pull, legs/core, as I'm implementing Integrated Training so I don't want to complicate things with too many rotations. Between, the static and strength work I usually throw in a 30 second rest, and between each pairing I rest for however long I feel in order to keep quality high (usually no more than 4 minutes).

Monday

Advanced Tuck BL paired with 15 foot rope climb on 2 inch diameter rope

Advanced Tuck FL paired with 40 foot Senders course

PB L-Sit paired with Reverse Leg Lifts (5 reps)

Tuck Planche paired with HS Wall Runs for 10 minutes (only come down when work quality drops)

Tuesday

Adv Tuck FL paired with Pistols (5 reps)

Tuck Planche with Russian Dips (3 reps)

L-Sits with L-Sit Lifts (3 reps)

Adv Tuck BL with XR Bulgarian Rows (5 reps)

Th

L-Sits with German Hang Pulls (3 reps)

Adv Tuck FL with 36 inch Stair Jumps (5 reps)

Adv Tuck BL with L-Pull ups (3 reps)

Tuck Planche with XR Bulgarian Pushups

F

Tuck Planche with Partial HeSPU (go until 3 inches from floor for 3 reps)

L-Sit with Hanging Leg Lift V to L (3 reps)

Adv Tuck BL with Reverse Yewkis (5 reps)

Adv Tuck FL with GHR-half (4 reps)

I've been away on Friday and Saturday but what didn't you understand about that WOD? Seemed self explanatory to me.

Blairbob said:

I've been away on Friday and Saturday but what didn't you understand about that WOD? Seemed self explanatory to me.

They werent there inside the Book. I found out later that they were on Coach's essays.

Blairbob - You've been extremely patient & helpful and I cannot thank you more. I am realizing its kind of hard for me to understand / dissect through a new workout everyday (going through books/ essays/ progressions etc) & scale it down.

Also, I do not have access to a gym or real parallel bars. Part of the reason why I want to do this with minimal external NEED. Do stuff that makes me independent of my facilities.

Maybe for starters Pull up Bar (installed) & X Rings ( just received & need to put up) and maybe get access to Parallel bars & make the Parallets.

I am still coming to terms with the 'newness' of the whole workout / exercise methodology compared to the classical weight training.

I think I'd rather create a short workout I can focus on for 8 weeks and stick with that. Something off Killroy's routine. It would help me slowly get a hang of this new system...

I am still coming to terms with the 'newness' of the whole workout / exercise methodology compared to the classical weight training.

It's actually very similar. Weight is weight... whether it's bodyweight or iron.

Your job is to progress.... add weight to the bar or aim to do better progressions, add reps, or sets, etc. depending on your goals

braindx said:

I am still coming to terms with the 'newness' of the whole workout / exercise methodology compared to the classical weight training.

It's actually very similar. Weight is weight... whether it's bodyweight or iron.

Your job is to progress.... add weight to the bar or aim to do better progressions, add reps, or sets, etc. depending on your goals

True BrainDx Its a new set of 'positions' that dont come intuitively to the mind, just like the first time I worked with weights and had to learn understand the weight movements & the names and over time I knew what the exercises were in terms of terminology and what I remembered of it.