Need advice for my new workout plan =)

[Martin de Jesus Ponce Robaldino]

Well, i'll try to explain the whole situation, in order to give you an idea of my current status, and for receiving both your critiques and reccomendations:

I've been working out following a modified killroy's template, working 3 / 4 days a week (mostly 4), working different planes in different days (tue-vertical upward, thur-horizontal, sat- vertical downward, sunday- multi or missing series).

I'm 5' 11'' BW: 158lbs

I'm working back healing my left shoulder and strenghtening both my biceps tendons. So i stopped working back and front lever for a while.

I've achieved the following things working with the template:

FSP:

• Planck-> 120s +
  Reverse Planck-> 150s+
  Hollow Hold-> 100s +
  Arch Hold -> 100 s +
  Dead Hang-> 120s+
  P bars support -> 120s+
  Handstand ->100s+

FBE (In each one i can perform sets of 5 at least)

• XR Bulgarian pushups
  Somewhere Between XR Dips and XR Bulgarian
  Slow Negative HeSPU
  Zero Multiplane pressing
  XR Rows
  Somewhere between Wide Pullups and L-sit Pullups
  Inverted Chinups
  Naners
  Muscle ups Narrow

And these are some of the things that i considered most important to write down here for you.

What i'm planning now is to implemment a new workout plan in order to achieve purely strength, and some skills, my goals For strenght/skills are written down:

• 1. Full HS free-standing for at least 45s: as i have already obtained a good form against the wall, the only way will be working 2 or 3 light sessions trough the day in order to practise balance and learning how to control my body.
  2. Fully heal my shoulders and strenghtening my biceps tendons: working 2 series of Ido's scapula mobility and stability routines in the day. working also front and back support in swedish bars, and working planche leans and bicep curls in order to strenghten my biceps as my elbows tend to hyperextend a little and feel a little discomfort.
  3. Achieving (and getting back) front and back levers: i'll test myself for working them back from the beginning in order to avoid injuries
  4. Achieving a total 1RPM of at least 60 sec of l-sit before working planche.
  5. Mastering for at least a total volume of 5x5 of all the FBE mentioned in the book
  6.Developing active flexbility for the whole body

These are my goals. Now i want to write down the template that i had tought for achieving them:

3-4 days a week of work ( Tue-Thur- Sat-Sun) In which i'll split total volume in two sessions, one in the early morning, and the other in the evening.

• Warming up (This will be the same on Tue-Thur-Sat):
  
  • -> General Mobility + Ido's Back Bridge clinic + Squat clinic
    -> FSP circuit (aiming for a total volume of 60s of each one):
    
    • ->L-sit advanced 5x12
      ->Front Lever advanced tuck 5x12
      ->Back Lever advanced tuck (palms facin gup while my biceps get stronger) 5x12
      ->Planche Leans 5x12
      ->XR Support 5x12

Tuesday ( Vertical day upward)

• 1 pushing exersice
  1 pulling exersice
  1 core exersice
  1-2 leg exersice* (deppending the volume of the workout)

Thursday (Horizontal day)

• 1 pushing exersice
  1 pulling exersice
  1 core exersice
  1-2 leg exersice* (deppending the volume of the workout)

Saturday (Vertical Downward day)

• 1 pushing exersice
  1 pulling exersice
  1 core exersice
  1-2 leg exersice* (deppending the volume of the workout)

Sunday (Light day, missing series of the week)

• 1 pushing exersice
  1 pulling exersice
  1 core exersice
  stretching

*I've recently included weights for leg training, but i'm including only 2 exersices: back squats and deadlifts.

In workout days the idea is to manage 2 o 3 series of 10-15 minutes of handstand work, also in these days the workout will be splitted in two, due to lack of time.

The other days, including sundays, i'll have sessions of smr and or light flexiblity/prehab work.

Here i'd like to know what you think about it, and specifically what do you think about the FSP circuit i'll manage?

Thanks in advice and greetings From Mexico

[Rik de Kort]

Looks pretty solid as long as you're using the 50% of max protocol. Make sure you get your recover in check as well!

[Martin de Jesus Ponce Robaldino]

Looks pretty solid as long as you're using the 50% of max protocol. Make sure you get your recover in check as well!

Thanks for your opinion, i'll work everything with the proper form, and very hard, obviously without exceeding myself, in order to avoid and recover properly =)

Any other opinion will be very appreciated