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Started By
Message
Calisthenic Greyskull Training
Posted on 3/14/18 at 8:57 am
Posted on 3/14/18 at 8:57 am
Hey so I'm after a simple calisthenic based program to follow.
It needs to be 'basic', similar to the ideals of GSLP but obviously without a barbell. I figured the core of this program would be centred around pushup, chinup, squat, and leg raise variations, and then burpees for general badassery.
Progressions could be those in Convict Conditioning, Greyskull progressions for pushups, or eventually ring work. I would also rotate in Handstand Pushup progressions in the future too.
It would be cool if it was an A/B structured program that I could just rotate as often as able.
Something like this:
A.
Pushups
Squats
B.
Chinups
Leg Raises
So it would be like a mashup between GSLP and Convict Conditioning essentially.
My only real issues going forward are what set and rep scheme to follow, as Convict Conditioning seems too low in volume and I've seen this guy's great results using high volume/minimal rest:
LINK /
And then how to incorporate burpees into all this also?
Fat loss and aesthetics are the goal here.
Thanks for the advice in advance!
It needs to be 'basic', similar to the ideals of GSLP but obviously without a barbell. I figured the core of this program would be centred around pushup, chinup, squat, and leg raise variations, and then burpees for general badassery.
Progressions could be those in Convict Conditioning, Greyskull progressions for pushups, or eventually ring work. I would also rotate in Handstand Pushup progressions in the future too.
It would be cool if it was an A/B structured program that I could just rotate as often as able.
Something like this:
A.
Pushups
Squats
B.
Chinups
Leg Raises
So it would be like a mashup between GSLP and Convict Conditioning essentially.
My only real issues going forward are what set and rep scheme to follow, as Convict Conditioning seems too low in volume and I've seen this guy's great results using high volume/minimal rest:
LINK /
And then how to incorporate burpees into all this also?
Fat loss and aesthetics are the goal here.
Thanks for the advice in advance!
5
Posted on 3/14/18 at 9:23 am to numptythrubbers
Posted on 3/14/18 at 10:23 am to SabiDojo
So far I've been using 'Death by whatever' as a set and rep scheme and seeing some results in arm and chest size. So I could just stick with it, and progress when I get to 20 sets on an exercise variant.
Posted on 3/14/18 at 3:35 pm to numptythrubbers
Get some rings, bro. Or just start progressing to harder moves (handstands, planche, etc). You may be able to do all that stuff so my b if you're already crushing it
Posted on 3/14/18 at 8:38 pm to numptythrubbers
Starting point needs to be the Reddit recommend program. It was designed by Steven Lowe author of overcoming gravity.
From there it depends on goals. List out what you are looking to accomplish. Do you want to just get better at calisthenics?
Do you want to get better at the rings?
Do you want to gain muscle? Lose fat? Etc etc
Here are the links to my two Google drive folder that cover everything calisthenic and gymnastics training wise. Just request permission and I will approve.
calisthenics
gymnastics training
From there it depends on goals. List out what you are looking to accomplish. Do you want to just get better at calisthenics?
Do you want to get better at the rings?
Do you want to gain muscle? Lose fat? Etc etc
Here are the links to my two Google drive folder that cover everything calisthenic and gymnastics training wise. Just request permission and I will approve.
calisthenics
gymnastics training
Posted on 3/14/18 at 8:44 pm to lsu777
Just requested access to both....Thanks!
Posted on 3/14/18 at 8:45 pm to LSUTIGER16
#MeToo
Posted on 3/14/18 at 8:48 pm to SabiDojo
I approved both, frickers distracting me while lifting 
Posted on 3/14/18 at 8:50 pm to lsu777
Haha—appreciate it.
Posted on 3/14/18 at 8:52 pm to lsu777
thx, brotha! 
Posted on 3/15/18 at 1:01 am to lsu777
I'm not fussed about learning skills and tricks. I want to use basic bodyweight moves to build muscle and lose fat (which is mostly diet, I know).
That's why I've been looking towards high volume sets and reps.
I know how to progress with the exercises, it's just deciding on the right set and rep scheme..
That's why I've been looking towards high volume sets and reps.
I know how to progress with the exercises, it's just deciding on the right set and rep scheme..
Posted on 3/15/18 at 6:51 am to numptythrubbers
It's confusing because I've seen set and rep ranges from 3x5 all the way to 30 sets to failure.
Posted on 3/15/18 at 12:11 pm to numptythrubbers
Depends on the exercise. Honestly I suggest doing 6 weeks of working to failure. After that look in the greyskull thread and look at the listed money ranges and you can add weight to come down into those ranges.
Posted on 3/15/18 at 12:14 pm to lsu777
How many sets and rest do you reckon?
Thanks
Thanks
This post was edited on 3/15/18 at 12:15 pm
Posted on 3/15/18 at 12:28 pm to numptythrubbers
start with 3 with 1 min rest, strict rest periods and add a set per week for those 6 weeks.
rings, a weighted vest and sandbag work are going to be the keys to building muscle. burpees, sprints, mountain climbers and diet for fat loss.
the progressions are great but to a certain extent they don't build muscle though and are more skills that strength despite being a part of gymnastics strength training.
rings, a weighted vest and sandbag work are going to be the keys to building muscle. burpees, sprints, mountain climbers and diet for fat loss.
the progressions are great but to a certain extent they don't build muscle though and are more skills that strength despite being a part of gymnastics strength training.
Posted on 3/15/18 at 1:22 pm to lsu777
That sounds great man.
Yeah that's what I thought. Keep the calisthenic exercises 'basic'.
Yeah that's what I thought. Keep the calisthenic exercises 'basic'.
Posted on 3/15/18 at 11:43 pm to numptythrubbers
I just ordered some rings. Where do you start? I can currently do chin-ups with a 25lb wieght. Rings seem so difficult, where does one start from ground zero?
Posted on 3/16/18 at 1:20 am to arktiger28
Check out 'Building the Gymnastic Body'
Posted on 3/16/18 at 2:56 am to lsu777
Just did pushups and burpees this morning:
Pushups - 33, 24, 18
Burpees - 26, 19, 19, 14
Burpees done at fast/medium pace, no pauses.
Just gunna keep adding sets and tryng to beat the log book and then readjust a bit down the line.
Pushups - 33, 24, 18
Burpees - 26, 19, 19, 14
Burpees done at fast/medium pace, no pauses.
Just gunna keep adding sets and tryng to beat the log book and then readjust a bit down the line.
Posted on 3/16/18 at 6:12 am to numptythrubbers
Try setting a goal, like 100 pushups in two min, or 75.
Or 100 burpees in five min etc.
Keep working until you got those. It will just give you something to shoot for and work like hell to achieve.
Or 100 burpees in five min etc.
Keep working until you got those. It will just give you something to shoot for and work like hell to achieve.
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