Can you look at this routine

Hey, Ive got the book and Ive been reading up on this for a few days now. I wanted to see if I was understanding everything correctly, If I am then that is great, if not I would appreciate any advice. I am actually injured right now so I cannot start this but I have been trying to get my head around this.

So I have a rough outline for how I want my workout to be. 4 days per week. This is based on the kilroy70 template.

- Warmup involving some cardio and some dynamic stretches

- Joint preparation, elbows, wrist etc

- Fundamental Static Positions

There are 4 areas. L sit, Planche, Front Lever, Back lever. I do the relevant scaling down and do these every workout (4x week). Follow a Solid State Cycle. I'm pretty sure I get this part. You use 50% of your max hold for sets and you try to make the time up to 60s in total. Lasts from 6-12 weeks before you tes your new max.

- Fundamental Bodyweight Exercises

Day 1 - Horizontal Pulling and Pushing

Day 2 - Leg and Core

Day 3 - Pullup and Headstand press up

Day 4 - Curling and Dipping

For legs I plan on doing barbell squats 3x5. The reason for this is that barbell squats are my favourite exercise and I cannot imagine a workout routine without them. I enjoy them a lot.

I was wondering whether you use SSC for this or not? I saw somebody say to work towards 5x5, so maybe you can only do 3x3 at the start but then you start working towards 5x5 and once you can do 5x5 comfortably you move onto a harder variation is this correct?

One other question I have is how many exercises do you do for each category? So on day 1 do you do 1 Horizontal Pulling exercise and 1 horizontal pushing exericse? You do 5x5 of each and then that is this portion of the workout completed?

- Mobility and handstand work

- Flexibility

I see the coach says do 1 serious stretching session per week and then start to introduce more stretching sessions. However should you do smaller stretching sessions after every workout as well?

Would it be ok to do 2 of these shorter stretching sessions per day?

I greatly appreciate any advice, comments, suggestions. Thank you

Muddy said:

I was wondering whether you use SSC for this or not? I saw somebody say to work towards 5x5, so maybe you can only do 3x3 at the start but then you start working towards 5x5 and once you can do 5x5 comfortably you move onto a harder variation is this correct?

Simple test the hardest exercice you can do, if you hit no more than 3-5 good but hard reps you you stay if this one unti the end of SSC. Personally, I work at 8x1, 8x2, 8x3 and I just drop the volume when I feel tired or something. So normally I go with 8x2 but later I can go with 5x3 you know? Just listen your body.

One other question I have is how many exercises do you do for each category? So on day 1 do you do 1 Horizontal Pulling exercise and 1 horizontal pushing exericse? You do 5x5 of each and then that is this portion of the workout completed?

Choose the hardest of each, 2 main exercises per day. Let me make give a example: I'm working on OAC right now, so I do 8 sets of 2 reps per arm as the main work, but I do as well a pyramid in my warm up: wide grip pull ups (10 reps), then wide grip L-pull ups (8 reps), then assisted OAC (5 reps). The same I do with HSPU. I think that's the way you should do to keep your body balanced.

I see the coach says do 1 serious stretching session per week and then start to introduce more stretching sessions. However should you do smaller stretching sessions after every workout as well?

I do a smaller session each day for a specific body part. So if in a day I train HSPU I'll stretch the shoulder, if I did squats I'll stretch my quads, etc. I train 6 days and do active rest for one day, in this day I do join prehab and stretch all body.

Would it be ok to do 2 of these shorter stretching sessions per day?

I don't think this necessary, but I'm not specialist... :roll:

A SSC is 8-12 weeks, not 6-12 weeks.

K70 does not use SSC for it's FBE's nor did it use SSC for it's FSP work (as it used 7-10 sets instead). Once Killroy could do 5x5 he moved to the next progression.

As warmup sets you can use easier progressions that the progression that would be used for your workset.

Blairbob said:

A SSC is 8-12 weeks, not 6-12 weeks.

K70 does not use SSC for it's FBE's nor did it use SSC for it's FSP work (as it used 7-10 sets instead). Once Killroy could do 5x5 he moved to the next progression.

As warmup sets you can use easier progressions that the progression that would be used for your workset.

ok thanks a lot