My newly developed SSC routine, with some questions

Hello again

I have now decided to develope a SSC routine, since currently my reps and load is all over the place. The goal is to acheiving the full PL and full FL static holds. I will follow the schedule for 8 weeks, and then test my max on the static holds. During exercises I will work in sets of 50%, until I have reached 1 minute of total work for a given position. For each exercise i strive to have correct execution on each rep. My routine looks as follows:

Day 1 (Monday) Rest

Day 2 (Tuesday)

no. Exercise sets reps

- Cardio, running 1 x 5 km

A1 tuck planche 8 x 7sec

A2 Pseudo planche pushups 4 x 5

B1 Advanced tuck front lever 4 x 15sec

B2 SLS 3 x 3

C1 Back lever full 3 x 10sec

C2 Curls (reverse dips) 3 x 5

D1 L-sit hold 3 x 20sec

D2 HLL half 3 x 5

Day 3 (Wedensday) Rest

Day 4 (Thursday)

no. Exercise sets reps

A1 tuck planche 8 x 7sec

A2 Dips 15kg 4 x 5

B1 Advanced tuck front lever 4 x 15sec

B2 SLS 3 x 3

C1 Back lever full 3 x 10sec

C2 Rows (tuck) 3x 3

D1 L-sit hold 3 x 20sec

D2 HLL half 3 x 5

Day 5 (Friday) - Cardio, running 1 x 5 Km

Day 6 (Saturday)

no. Exercise sets reps

A1 tuck planche 8 x 7sec

A2 HSPU (wall) 3 x 3

B1 Advanced tuck front lever 4 x 15sec

B2 SLS 3 x 3

C1 Back lever full 3 x 10sec

C2 Chin ups 5kg 3 x 4

D1 L-sit hold 3 x 20sec

D2 HLL half 3 x 5

Day 7 (Sunday) A1 Cardio, running 1 x 5 Km

Now for the questions.

1) Is the SSC principle applicable to dynamic exercises aswell ? Or can these be progressed at a faster rate than 8-12 weeks ?

2) How close to max shuld the dynamic exercises be ?

3) Is it a bad idea to focus on a particular pressing/pulling move to improve a specific muscle group ? Here I'm thinking of doing for instance HSPU (wall) all three days to improve my shoulder strength which seems to be the weak point in the PL holds.

Ofcourse any critique or advice on the routine would also be greatly appreciated

Kind regards

Soren

1. You can usually progress these a bit faster. But if your joints/tendons are taking a beating then you should back off

2. Uhh, the fact that you're working in the 3-5 rep range means the exercises are about 85-90% of your 1 RM.

If you were talking about "max" as in failure, I am to have my guys not go to failure or at least only go to failure on the last set. There's not much to be gained by burning out the CNS during a workout, especially when you have more exercises after it.

3. Nope. Hitting weak links is smart. If you have weak biceps compared to triceps and its limiting your pulling then you can use bodyweight curling motions or you can use curls. Doesn't matter.

That said, MOST people who aren't at B-level strength probably do not have enough weaknesses that they may need isolation work except for some specific needs such as external rotation work for the shoulders and other things like that.

4. I'm slightly concerned that you don't have a horizontal pulling exercise.

braindx said:

4. I'm slightly concerned that you don't have a horizontal pulling exercise.

He has "C2 Rows (tuck) 3x 3" on Thursday's. Isn't that horizontal pulling?

RandomHavoc said:

braindx said:

4. I'm slightly concerned that you don't have a horizontal pulling exercise.

He has "C2 Rows (tuck) 3x 3" on Thursday's. Isn't that horizontal pulling?

Ah missed it.

I usually look for front lever pullups (tucked/straddle/etc.)

Still, one instance at that low volume isn't much.

Thanks for the reply Briandx, most appriciated.

1. You can usually progress these a bit faster. But if your joints/tendons are taking a beating then you should back off

Perfect. I think I can safely progress quite a few of the dynamic exercises this week, since I followed that exact program last week, where many of the dynamic exercises could be increased in reps, sets or perhaps progressed to a harder exercise.

2. Uhh, the fact that you're working in the 3-5 rep range means the exercises are about 85-90% of your 1 RM.

If you were talking about "max" as in failure, I am to have my guys not go to failure or at least only go to failure on the last set. There's not much to be gained by burning out the CNS during a workout, especially when you have more exercises after it.

Got it. I can safely increase the volume or load (difficulty) for some of the dynamic exercises this week.

3. Nope. Hitting weak links is smart. If you have weak biceps compared to triceps and its limiting your pulling then you can use bodyweight curling motions or you can use curls. Doesn't matter.

Perfect, I'll add sets of wall HSPUs and tucked FL pullups to each days work routine then. On the days where I scheduled these these I'll add regular pullups, and pseudo planche pushups.

4. I'm slightly concerned that you don't have a horizontal pulling exercise.

As mentioned I do have the tucked rows. And I actually as you can see had exactly this exercise in mind when i wrote question 3. You mentioned that my volume is low.

I presume that was directed at the exercise and not the proram ? I'd love a 4th work day. So I had a Tue/thurs/fri/sunday routine. Seems I am a bit too worried about overtraining. I was lifting weights before discovering BW exercises, and had a 6 day split routine.This cost me a shoulder injury (which has totally disappeared after i started BW work!).

Last question: Would id be too much to add HSPUs and FL tuck rows to each work day, and additionally add a 4th day? Or would it be better to add a 4th day with HSPUs and FL tuck rows ?

Thanks again for the replies.

Regards

Soren.

Stick with 3 for a bit... once you adapt over 4-6 weeks then add the 4th day.

Wait for adding more volume to your days. See how you feel on this schedule first, then add a 4th day and/or more volume as necessary.

If you are progressing well without them then little reason to change things up.

Got it. I'll stick with 3 and add the HSPU and tucked FL pullups at each training session, and see where it goes. I still think I'll add a few reps to some of the exercises that I felt was a bit on the easy side last week. I'll stick with the adjusted rep count, for 4-6 weeks and see where that brings me Then I can adjust to 4 days if needed.

Thanks again for the replies, it is most helpfull.

edit:

Note that I have been working with BW exercises for some time (7-8 months). I have had some improvement already, since i started at the first progressions of each exercise. I have been working a 4-day/5-day routine, where the only consistency was that I had the FL and PL work somewhere, plus some dynamic exercises based on mood. Thus I am quite confident that my body is ready for a bit more volume on a 3-day routine. Actually I made the 3 day routine, to allow for recovery.

Regards

Soren