My beginner routine (comment)

Hi guys i have pieced together a beginner routine based on Killroy's template. Just wanted some feedback to make sure it's not too noob. I have been doing it for one week so far without any problems. I plan to do this template for 8 weeks then test my abilities.

Before Every Workout I do this:

1. General mobility - start at toes and work up gently rotating parts of the body to wake it up'

2. Dynamic Stretches (from Kurtz stretching scientifically, been doing these for years and love them)

3. Wrist Mobility and strengthening (not including Dorsal pushups i find they irritate my left shoulder)

Warm Up

60sec Plank

60 sec Reverse Plank

60 sec Hollow Hold (hands over head) (Sets of 20 sec)

60 sec Arch Hold in the superman

60 sec XR support

60 sec Dead Hang (sets of 30 sec)

60 Planche Lean (sets of 20 sec)

Day One

Horizontal Plane Pushing and Pulling FBE

XR Push Up 3 x 5

XR Row 3 x 5

Day 2

Curling and Dipping

PB Dips 3 x 5

Inverted Curling ( I cannot do any of the curling inverted. Should i replace this with a simple EZ bar Bicep Curl for now? )

Day 3

Pullup and HeSPU FBE

XR Pull Ups 3 x 5

HeSPU (Box) 3 x 5

Day 4

Multiplane pulling + varied pressing work

Chest Roll 3 x 3

Pullovers 3 x 5

After Every Workout i do the following Static Holds:

10 sets of 6 seconds

1) German Hang (Pull into German Hang, Hold 6 sec then pull all the way back out = 1 rep)

2) FL Tuck

3) Frog Stand on Push Up Bars

4) L Sit on Dip Bars

10 sets of 20 seconds

5) Handstand Work 10 sets of 20 sec hold

Additionally, i do Ashtanga Yoga twice per week to aid my poor flexibility in my hamstrings and wrists. My tight hamstrings are killing my L sit and my tight wrists prevent me from doing some moves i am physically strong enough to hold. I also stretch my hammies and wrists every night this week before i go to bed which has helped somewhat.

Any thoughts?

sidenote:

I rock climbed for 2 and half years pretty hardcore about 3 years ago and it left me with poor scapular stability as your always rounding in when you climb and rarely engage in a row type motion. Add in tight chest muscles and you see a lot of climbers - particualrly boulderers with the gorilla posture of hunched shoulders which get pulled forward. This week i started doing these new exercises plus some Yoga so there was new adjustments and soreness for my body to get used to and what really surprised me is that the German Hang feels so freaking good for my back. it relieved any soreness in my back from my first Yoga workout and for the first time since i stopped climbing my right shoulder doesn't make a clicking sound as much when i rotate it up and back in a shrug type motion.

10 sets of 6 second GH and pulling back up and out are by no means 'easy' for me and the position certainly feels weird at first, but i'm going do the whole 8 weeks on that one back lever progression because i think its helping to realign my back and shoulders somehow. Just a sidenote, but thought it might be of interest.

All the best

- Newguy

welcome to GB,

60sec xr support seems too hard compared to others warmup exercises, maybe it's better to do PB support.

if you have trouble with curl, just do 3*3 set/rep from inverted hang to inverted pike and back to inverted hang. that's one rep.

BL it's easier than FL, start from there.

NO LEGS!! how about squat and lunges?? do at least deck squats exiting handstands. I advise you to add sumo squat or asian squat.

Same for core, the name says it all, you need to make it the most important part of your plan, at least HLL and v-ups have to be in there.

if you can do chest roll, well you can't post in the getting started section, multiplanes are far more advanced than FBE.

There's no way I can do a chest roll yet though I achieved strict muscleups before pullovers.

good luck

One thing we need to get straight right here...I AM THE NEWGUY!!!

Thanks for the replies guys. I can do the XR support but i realised on the XR support my form actually wavers with my shoulders rising about halfway through. So i have gone back to PB supports as suggested and am keeping a proper eye on form.

The reason i have no legs in there is a play basketball 2 or three times a week and get a lot of pylometric type work just from all the sprinting and jumping.

Will add inverted hang to inverted pike. That sounds like a good idea.

I have removed the chest roll > headstand > handstand from my routine. I am capable of performing it but it does not feel good or stable. I tend to be good in explosive or dynamic type movements so i can roll up into it and handstand but it is very taxing and i don't like how it feels on my lower back. Also, i cannot free handstand yet and i can barely hold a wall handstand. So it's kind of weird, i can explode up into it hold it for a few secs - but doing those same moves statically kills me because i think i have weak links in the chain through my core and other parts.

I have also removed pullovers because until i move in a couple of months i just can't do them without hitting my legs on the roof of the back patio where my power rack is and i have nowhere to hang my rings except from the rack - which is not that tall.

Instead on day four after statics i did:

a) Hold headstands for time.

b) Do rope climbing up and down my power rack with legs out.

c) backbend wall walks where you bend backward into a wall and walk your hands down then walk them back up

d) weighted Pike stretch then Yoga Child's pose to put my spine back into place

I feel like my core is getting a great workout already from handstand holds and static holds. I could totally add HLL's though and if you think they are critical i will add them in. I'm trying to really pace myself with this training as this type of static holds has exposed lots of weak points in my body and i want to take time to shore the body up with proper form / technique.

The only other alteration i have made is to only do three static holds per work out which i have divided into an A and B workout. i.e

A

German Hang

Front lever tuck

Handstand

(i move from german hang up into front lever tuck hold then come down)

B

Frog stand

PB L sit

Handstand

I find it simply takes me way too long otherwise and the static workouts alone are really intense before i hit any FBE's. After my body gets more used to these movements and i build some basic strength i plan to add in straddle and Manna progressions when i can handle higher volume. Perhaps cycle 2 or 3 will depend on how my body responds.

And to Newguy - lol i saw your user name after i made my training log and thought - bet you this guy is going to be pissed off! lol

sounds fine, try it for few weeks and see how it goes.

So my training plan is out the window after one week. Played basketball on the weekend and contested a rebound at a compromised shoulder angle against some monster. Strain on my teres minor part of the rotator cuff so i'm out for 4 - 6 weeks at least i guess.

Instead i am doing scapular and rotator rehab and stretching every day to increase flexability.

hahaha... that's why I quitted rugby after 22years... of getting injured, that is!!