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Hello,

Well, i just want to know if maybe i'm overtraining or forgeting some workout, because i just don't get better planches, and also i lost strenght on oac, front lever and muscle ups ( cannot do more than 5! )

I usually train 4 days: 2 days in rings and 2 on bars, 2 of straight arm, 2 of bent arm. I do fl, bl, iron cross, planches, also curls, hspu, pull ups, dips, push ups....well almost all.

Maybe i shoul stop some of them, or focus more on planches, front lever? I just practice 1 day at week the iron cross, 2 days week the planche, fl and bl. Its enougth?

Which are the main exercises? these i should do always.

I read a routine with hs, fl, bl and planche. There is not pull ups, dips....maybe these are not necessary?

Thank you!

1) Tell us more about the timescales involved. When you started this training and what progress you saw, until when.

2) What are you actually doing in your workouts, what exercises/positions and what sort of volume?

3) How much strength have you "lost" and over what time period?

If you're actually getting worse at things while still training a good amount then you're almost certainly doing too much. Does it feel like you're recovering, or not? People often have a hard time sensing that, unless they come from a background of other sports/exercise.

Well, I saw progess on front lever, handstand.....maybe a little bit on planche, but thats all. And now, just lost strength, more on pulling moves.

Day1 ring straigth arm:

HS ( trying to balance )

Iron cross ( just lowest degree i can hold for 2 seconds )

Planches ( tuck )

Front lever ( starting on full, to stradle, to flat tuck )

Back lever ( flat tuck to tuck )

Iron cross feet support

Maltese feet support to flyes

Straddle sit and Lsit (10 s each one )

All exercises 3 times.

Day2 bar bent arm:

HSPU on pb

One arm pull up and push up

Front lever pull and planche push up

Weighted dips, pull ups and push ups

Muscle ups, dips, pull ups and push ups

All 3 times

Day3 bar straigth arm

HS on pb

Planche (tuck) and planche leans ( hands backward )

Human flag, front lever, back lever and victorian-maltese with arm support on pb.

Manna ( tuck ) and Lsit ( 10 seconds each )

Leg lifts

All 3 times

Day4 rings bent arm

HSPU

Muscle ups, front and back kips to support

Curls

Bulgarian dips and pull ups without rest

Full rom push ups

All 3 times.

Probably best to leave out iron cross / maltese work at this point.

Well, the true is that i really don't know how to make a proper routine. How to improve in all moves? need too many time? I read that for example a planche, needs more than 3 days/week workout for improve. But how can i do the same with all moves? 4 days week of planche, front-back lever, handstands, ring work and also muscle ups, dips, pull ups....Must i mix the straigth and bend exercises? for example doing planche, fronts, lsit, handstand and after bend arm work? too much in one day? If not, i don't know how to do it

Thank you.

Do you have a deload week every forth week? If not try that.

Do you eat well?

Do you sleep well?

If I were you I would do the following:

1. Read through the GB book and forum once again.

2. Reduce training volume.

3a. Do the WODs or,

3b. Do a simple Killroy template without multiplane movement + master HS

Doing 1-3 for a while maybe you will have some experience to create your own workout.

Be patient!