abobo
10-06-2003, 08:42 AM
I was thinking of focusing on bodyweight stuff along with a small number of exercises under the bar plus grip work.
Right now I do PtP type stuff with deadlift, bench press, and pullups.
Goals for now: Get stronger, maintain weight
I have access to paralletes, a power rack, a bench, and a pullup bar.
Here's generally the idea I had... The split is due to the fact that some equipment is at home and some at the gym:
A
L holds - 3x 10s
tuck sits 3x 10s
handstands 3x 30s
CoC negatives & holds
B
Good mornings cycled at > 75%, sets of ~ 8
Weighted pullups cycled at > 80%, sets of 5-6
Hanging pikes 3x 5-6
Dragon flags - negatives, auto-regulated
C
Back Squat - see below
Wrist roller - not really sure how to cycle this either
D
Sprints
400M tinkering with rest intervals over several weeks
I think I could do each workout twice per week. I haven't decided how to cycle the squats and Gms yet. This is mainly because I haven't done any squatting or GMs in months, other than with the empty bar to check my flexibility.
Anyway, I think I can do each session up to twice per week, with the sprints probably on the same day as another workout.
I think I should be able to get stronger on this type of program, and improve my gymnastic skills.
If anyone has any suggestions or sees any imbalances, let me know.
Right now I do PtP type stuff with deadlift, bench press, and pullups.
Goals for now: Get stronger, maintain weight
I have access to paralletes, a power rack, a bench, and a pullup bar.
Here's generally the idea I had... The split is due to the fact that some equipment is at home and some at the gym:
A
L holds - 3x 10s
tuck sits 3x 10s
handstands 3x 30s
CoC negatives & holds
B
Good mornings cycled at > 75%, sets of ~ 8
Weighted pullups cycled at > 80%, sets of 5-6
Hanging pikes 3x 5-6
Dragon flags - negatives, auto-regulated
C
Back Squat - see below
Wrist roller - not really sure how to cycle this either
D
Sprints
400M tinkering with rest intervals over several weeks
I think I could do each workout twice per week. I haven't decided how to cycle the squats and Gms yet. This is mainly because I haven't done any squatting or GMs in months, other than with the empty bar to check my flexibility.
Anyway, I think I can do each session up to twice per week, with the sprints probably on the same day as another workout.
I think I should be able to get stronger on this type of program, and improve my gymnastic skills.
If anyone has any suggestions or sees any imbalances, let me know.