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 combining "advanced" exercises with weighted/heavy

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Posts : 279
Join date : 2012-07-21
Age : 25
Location : Slovakia

combining "advanced" exercises with weighted/heavy Empty
PostSubject: combining "advanced" exercises with weighted/heavy   combining "advanced" exercises with weighted/heavy EmptySun Nov 29, 2015 4:16 pm

what is a good way? I used to work only on weighted dips, pull ups, OHP and rows but now I added more static holds and some muscle up, one arm pull up work like assisted OACs, explosive pulls etc and I am curious how to do them all and progress in both eventually(not necessary at the same time)

BW 79-80kg
32kg chin ups x2
32kg dips x6 (after chins, narrow bars)
OHP 55kg x5 (not max effort)
Cable rows 65kg 3x4
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Posts : 692
Join date : 2010-11-16
Age : 25
Location : Greece

combining "advanced" exercises with weighted/heavy Empty
PostSubject: Re: combining "advanced" exercises with weighted/heavy   combining "advanced" exercises with weighted/heavy EmptyFri Dec 04, 2015 6:42 am

Yo sorry for the late response.

General true is that when u divide ur training into different things, usually ur results devide as well. If many moves are towards similar path then its ok it helps each other i guess.

Maybe way to fork for different things, one is do 3 different kind of workouts each week. Like 1 BW advacned moves. 2nd weighted basics , 3 maybe less advaned moves , holds and BW reps.

U can also combine some on the same workout, lets say
1st OAC progressions reps and static holds for strength and skill i guess.
2nd start with fully weighted and go slowly to BW only so uwork both strenth and endurance.
3rd may be a repeat or maybe some muscle ups and when u cant muscle up any more normal pull ups or high pull ups, u can even do a bit more explisive reps this workout.

Just have fun, work hard think about ur goals and u ll find a plan pretty easy.

Just remember its good soemtimes to focus only on 1-2 things to improve and other try to maintain mainly, if u improve there as well gratz but if u work for like handstand,muscle ups, OACs, FL , BL chances are u get to a point to all and then u ll need to FOCUS.

Hope it makes sense Smile

Goals: Be able to do bar-barians requirements in less than 10 mins, 10 good form one hand push ups, 15 pistols, Be able to do one hand holds on bar and controlled negatives, 1 min hanging l-sit, backlever hold for 5+ secs, advanced tucked FL for 5+ secs, advanced tucked planche for 8+secs etc etc

Long Goal (till summer): My 1st OAC,good BL hold, FL hold, bent arm planche, free handstand push ups, l-sit to handstand on handles, v-sit hold on floor
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