Its Time....

Hi.... I`m new here and to this type of training. Have done alot of bodyweight work and weight training the past 4 years now but has always been so impressed by gymnasts trenght, so now I will try to bring my strenght to a new level.. Have looked around on this forum and i`m even more impressed... I have tried many different types of training didn`t find one who fit for me.. everything from weights like HIT,HTC,5x5 powerbuilding to bodyweight workout like Ross Enamait`s stuff and much other stuff..

I have BtGB and for the 2 last weeks i have worked out with it 3 days a week just to get used to this sort of training.

My workouts looked like this:

Monday

- pushup variations paired with row variations

- v-ups var. paired with squat var.

- muscle up negatives

Did 3 sets of everything(3-5 reps) and finished with some static holds

Planche var. 10x6 sec.

I was so sore the day after that i berely could move

Wednesday

- Dips paired with pullups

- Leg lift paired with hamstring var.

- Muscle up negatives

Again 3 sets of everything 3-5 reps.

Finished with static hold

Back lever prog. 10x6 sec

Friday

- Handstand pushup paired with curl var.

- Squat var. paired with some lower back var

- muscle up negatives

3x3-5 reps

static hold

front lever 10x6 sec

L-sit 10x6 sec

After looking around the forum i`m thinking about trying out killroy70`s program, seems like he had quite a sucsess with that...

What do you gyes think?

Sorry for my bad english... I`m from Norway

It probably won't make much a of a difference over the course of a whole week, but I would pair dips with curls, and pullups with HeSPU/HSPU.

Like i said, it was just something to begin with just to get used to the moves and exercises... from now i will follow killroy70`s program... but I dont see any leg work there so i will trow that in to the prog.

Make sure you pair a pull exercise with a push exercise in terms of FSP and FBE. Killroy's routine is great because it has two push FSPs (handstands and planches) and two pull FSPs (front and back levers). Then you have your paired push and pull FBEs like trianglechoke mentioned above. By pairing these exercises, you will enjoy an optimal balance in your shoulder girdle and avoid future injuries due to muscle imbalance.

As for me, I am stuck doing only push exercises until I find a proper chin-up bar or place to hang my rings. Guess that's the downside of being lost in a foreign country.

Sure... Thanks... Think i will hold on to killroy70`s routine a bit... see if it works for me... I have a pullup/dip station and my rings hanging in my garage... from the roof... works great..

But have one question.... is the planches and the lever work enough work for the core? or should i add som more?

schlaffmann said:

Make sure you pair a pull exercise with a push exercise in terms of FSP and FBE. Killroy's routine is great because it has two push FSPs (handstands and planches) and two pull FSPs (front and back levers). Then you have your paired push and pull FBEs like trianglechoke mentioned above. By pairing these exercises, you will enjoy an optimal balance in your shoulder girdle and avoid future injuries due to muscle imbalance.

As for me, I am stuck doing only push exercises until I find a proper chin-up bar or place to hang my rings. Guess that's the downside of being lost in a foreign country.

Balancing the muscles across the shoulder girdle is not necessarily accomplished by balancing the push and pull exercises. If you have an existing muscular imbalance then having a balanced program may not create balance. This is because the weaker muscles will require more volume relative to the stronger muscles in order to catch up. Creating a balance will actually require an unbalanced program.

Don`t have a problem with that....

trianglechoke7 said:

Balancing the muscles across the shoulder girdle is not necessarily accomplished by balancing the push and pull exercises. If you have an existing muscular imbalance then having a balanced program may not create balance. This is because the weaker muscles will require more volume relative to the stronger muscles in order to catch up. Creating a balance will actually require an unbalanced program.

True. I know nothing about fixing a muscle imbalance. An ounce of prevention for a pound of cure though .

wallin1984 said:

But have one question.... is the planches and the lever work enough work for the core? or should i add some more?

I think you should be fine without in the beginning since all the FSPs in the Killroy routine absolutely crush your core muscles if performed correctly. However, you are the true judge. If after 4 weeks of the SSC you feel that your core is your weakest link, you can add some core work to remedy this. Chances are your shoulder girdle will prevent you from advancing into the harder progressions of FL and PL, but you should know. When I did the Killroy routine, I had to do without the FBEs simply because I was overwhelmed by the volume. Then again, I am still a beginner in anything gymnastics.

Todays workout wednesday

first some static holds 6x10 sec

- tucked planche

- tucked BL

- tucked FL

- hanstands 6x20 sec with wall support

dips and curls 3x 3-5 reps

lower back and one legged squat 3x 3-5 reps

finished with:

- 2x10 wall extentions

The levers felt much easier today, could hold the some more seconds since last time...

2 weeks ago i couldn`t do any planche at all.

I`m think I gonna stick with training 3 times a week maybe for a month or something, and see how my progress will be... before i jump over to killroy70`s routine..

The other workout days will be like this:

Monday

6-10 set of 6-10 sec

- planche progression

- BL progression

- FL progression

- hanstands progression

- pushups and rows 3x 3-5 reps

- core and leg 3x 3-5 reps

finish with 2x10 wrist pushups

Friday

6-10 set of 6-10 sec

- planche progression

- BL progression

- FL progression

- hanstands progression

- pullups and HeSPU 3x 3-5 reps

- core and legs 3x 3-5 reps

finish with 2x10 bridge wall walks

Will work on Muscle ups also maybe 2 of these days...

wallin1984 said:

But have one question.... is the planches and the lever work enough work for the core? or should i add som more?

add some core exercises.

Thanks... I did...