Hi guys,just to say i think its great that people on this forum take the time to help others out so thankyou.
After reading the btgb book and checking the forum this is the routine ive came up with after working out my max on fsp and determining what heavy with fbe.
Mon= XR (xtreme rings)Bulgurian dips 3 x 4reps .The best chest exercise imo
Weighted chins 3 x 3 20kg
Back tucked lever XR 4 x 15 sec
Advanced frog stance planche 4 x 15 sec
Ab wheel 5 x 5
Side hang hold 4 x 8 sec
Trx Tricep extensions 3 x 5 66'' of wall.Done right the only exercise to hit the long head.
Tue=tumbling. muck about on rings a little doing some muscle ups and swings its a bit of cardio i'll do some planche leans and dragon flies to more of a light day.
Wed=HeSPU 4 x 2
Ring rows,body close to ground 3 x 5
Flag 3 x 2sec
Tucked front lever 6 x 10 sec
L-sit 5 x 12 sec
lying side crunches 2 x 5,hanging over the side of a bench feet supported.
Thurs=This has been tricky for me as im tied between BB squats and gymnastic based weighted pistol squats.I want to impove my tumbling so the sls jumps would help with explosiveness but want bigger quads so thats squats.currently doing.
Front squats 3 x 6-10
GHR 3 x 6
Calf raises 2 x 20
head handstand rear leg lift(lower back exercise) 3 x 6 - 8
Fri = Pseudo planche push ups 3 x 3
assisted OAC(one arm chin up) 3 x 2 a skill i've alays wanted to nail!.
Iron Cross band assisted 3 x 5sec
Tiger bends 3 x 5sec.killer trap workout
knee raises 3 x 5 can do leg raises but not many so working on slower and higher knee raises.
Planche walks 3 x 3ft elbows are tucked tight to my sides for support but dont get to far before tri's fail.really feel this exercise in your traps and mid back the next day absulately love it.
Windsreeen wipers 2 x 10
Sat= rest
Sun = Rest
I'll do a general warm up ,wrist work,wall handstand work and prereq before each session.
foam roll two 30-45 mins sessions a wk which i feel helps with recovery and stretch the whole body 3/4 times a week 30/45 mins session.
My problem has always been overtraining so i feel i have kept my workout plan brief and now know not to always train to failure,iv'e a good backround in weights and bodyweight exercise but want to focus on gst and excel in it. my questions are..
1. I am relying on alot of carry over strength from the exercises hence why i dont repeat any to avoid overtraining but my thinking is you will benefit more from what the other exercises bring than repeating the same one, is this a good idea eg planche leans-pseudo push ups-planche walks -advanced frog stance planche through out the week.
2.i am sticking with the same weights for my fbe untill end of cycle is this right?
3.Do you think im trying to achieve to much at once?
Thanks Vincement.