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re: Calisthenic Greyskull Training
Posted on 3/26/18 at 11:32 am to arktiger28
Posted on 3/26/18 at 11:32 am to arktiger28
Add the weighted chins in on training days 1&3 after mains lifts. On training day 2 do bodyweight ring pullups, max effort.
Use farmers walks as a finisher each day.
For villain challenges feel free to add that in whenever. Mainly the weighted vest walks for vc#4 in the morning.
Burpees on non training days 3 times per week using the progression here
Pushups can be done daily
For the squat challenge, do your first two sets as sets of 5, progressing slowly in weights and reps, like more of a weekly progression. On the third set, reduce to bodyweight or to 135lbs and knock out a set of breathing squats until failure. Google Widowmaker sets. Add 5lbs when you can get 30 reps.
Use farmers walks as a finisher each day.
For villain challenges feel free to add that in whenever. Mainly the weighted vest walks for vc#4 in the morning.
Burpees on non training days 3 times per week using the progression here
Pushups can be done daily
For the squat challenge, do your first two sets as sets of 5, progressing slowly in weights and reps, like more of a weekly progression. On the third set, reduce to bodyweight or to 135lbs and knock out a set of breathing squats until failure. Google Widowmaker sets. Add 5lbs when you can get 30 reps.
1
Posted on 3/26/18 at 11:34 am to lsu777
What types of holds?
Posted on 3/26/18 at 12:39 pm to SabiDojo
It's the book the iron cross, it's in the bodyweight folder. It's mainly ring turn out holds, back and front lever progressions, skin the cat etc
Posted on 3/26/18 at 12:51 pm to lsu777
Oh mos def. You're tGOAT btdubz
Posted on 3/27/18 at 1:32 am to lsu777
Do I need to hit abs if I'm doing so many pushups and chins? I've been pushing them with lying down bent leg raises for high reps.
Also I've just started high volume bodyweight squats too.
Also I've just started high volume bodyweight squats too.
Posted on 3/27/18 at 6:50 am to numptythrubbers
Squats are fine. For abs, again we are worried about performance, the two best exercises for performance improvement is hanging leg raises/strict toes to bars and ab rollouts using a wheel or rings. But they are not needed but can help improve performance, just watch volume.
Have you started handstand progression yet? If not, you need to start asap.
Have you started handstand progression yet? If not, you need to start asap.
Posted on 3/27/18 at 8:29 am to lsu777
With handstands I was gunna wait til I can hit 50 decline close grip pushups
Posted on 3/27/18 at 8:44 am to numptythrubbers
Start holds against the wall now. Just total of like 90 seconds. Helps with everything else.
Posted on 3/27/18 at 11:53 am to lsu777
Well we'll see. DOMS from pushups are killing me today!
Posted on 3/30/18 at 7:29 am to lsu777
When I get to 10xF at 1 min rests on these basic exercises, how should I progress from there?
I get that I can use harder variations or a weighted vest etc, but what set and rep scheme would I base this off.
Keep 10 sets?
10x10? 10x20?
Just progress if I can hit 20 in the first set?
Looking to keep getting stronger and build muscle using basic calisthenics! Progress is going well so far, just need to get tighter on diet!
Cheers man
I get that I can use harder variations or a weighted vest etc, but what set and rep scheme would I base this off.
Keep 10 sets?
10x10? 10x20?
Just progress if I can hit 20 in the first set?
Looking to keep getting stronger and build muscle using basic calisthenics! Progress is going well so far, just need to get tighter on diet!
Cheers man
Posted on 3/30/18 at 3:59 pm to lsu777
I just finished the first week of The Iron Cross. I really enjoyed it. The exercises were challenging but were at least within reach. However, muscle up negatives seemed way to advanced to me. I would get the rings to about my shoulders and then just kind of collapse the rest of the way. I couldn't even to one. Am i doing something wrong here?
Posted on 3/30/18 at 8:05 pm to numptythrubbers
Just try and keep adding reps. When you can an complete the 100 rep villain challenge your ligaments and joints will be ready to move on to rings, dips, and then weighted. progress as far as possible using bodyweight only first. When you can knock out 20 complete dead hang chins, 15 dead hang pullups and 100 pushups you are ready. Keep pushing until then.
Posted on 3/30/18 at 8:12 pm to arktiger28
No you aren't doing something wrong. Btw you stay on week one until you can complete 10s or 10 good reps on each exercise
On page 14 of the book
On page 14 of the book
quote:
We'll use time as our measure for progression in static positions. This way you'll get a
concrete measurement of your ability. You'll also have a standard by which to judge your
readiness for the next movement in a progression.
When you can hold a static position in good form for 10 seconds or do 10 good reps of a
movement exercise you're ready to move on. For exercises like dips, pull-ups, and the static
front raise hold, you can add weight as you continue to master the main movements
If you're wondering how long you should spend on each phase, be patient. There is no
specific amount of time that this program should take. Work on a phase until you have
mastered every movement. Some will come earlier than others, but continue to work them
all until your weaker moves are mastered as well.
Posted on 4/1/18 at 4:31 am to lsu777
Sweet. At the moment I'm stuck at 48 pushups and 15-20 chins, depending on the day. But they're not as strict as I would like.
Posted on 4/5/18 at 5:48 am to lsu777
So I've been looking at those '100 pushups in 6 weeks' programs/apps.
Is there any merit to those? Should I do them instead of 10 sets to failure with just 1 minute rests? Or keep doing what Im doing?
Is there any merit to those? Should I do them instead of 10 sets to failure with just 1 minute rests? Or keep doing what Im doing?
Posted on 4/5/18 at 10:41 am to numptythrubbers
those programs usually work on the grease the groove or frequency method and have you doing lots of sub maximal sets through out the day. I would stick to 10 sets until failure until you are stalled out. if its working, keep on, keeping on.
when pullups stall and become your main focus I suggest you running the armstrong pullup program for a cycle.
when pullups stall and become your main focus I suggest you running the armstrong pullup program for a cycle.
Posted on 4/5/18 at 11:57 am to lsu777
Sort of. They seem to work on doing 5-8 sets of 60-80% with an AMRAP set finisher, but with bigger rest periods.
I'll stick with the 10 sets like you say for now. Turning to one of those '6 week programs' would actually have me doing less volume.
Ok thanks in regards to pullups.
I'll stick with the 10 sets like you say for now. Turning to one of those '6 week programs' would actually have me doing less volume.
Ok thanks in regards to pullups.
Posted on 4/6/18 at 10:39 am to lsu777
Also, should I be doing chinups and pushups in one workout session together, or alternate like an A and B workout structure?
Cheers man
Cheers man
Posted on 4/6/18 at 11:43 am to numptythrubbers
Both, wanna be good at something do it often.
Posted on 4/6/18 at 12:25 pm to lsu777
And how should I fit other progressions into this?
The chins and pushups take up 20 minutes or so. Should I still be doing bw squats, abs, and/or burpees?
I don't have that much time to train at the moment, hence the choice to do basic calisthenics.
Cheers boss!
The chins and pushups take up 20 minutes or so. Should I still be doing bw squats, abs, and/or burpees?
I don't have that much time to train at the moment, hence the choice to do basic calisthenics.
Cheers boss!
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