[quote]furo wrote:
should master a free standing handstand first or work towards doing full reps against a wall then worrying about balancing later
[/quote]
Definitely get some reps under your belt against the wall first. I wouldn’t even worry about trying free standing until you could do like a set of 10.
[quote]csulli wrote:
[quote]furo wrote:
should master a free standing handstand first or work towards doing full reps against a wall then worrying about balancing later
[/quote]
Definitely get some reps under your belt against the wall first. I wouldn’t even worry about trying free standing until you could do like a set of 10.[/quote]
Ok great thanks 
WEEK 10
DAY 3: Push Day
HANDSTAND PUSH-UP
I did these against a wall (facing it). I managed one set of 5 reps, which I didn’t think I’d be able to do, but the technique felt sloppy and all the blood rushed to my head haha. So I decided that I should work up slowly, and followed that set by just doing 3 handstand holds (in the same position, just out of lockout).
INCLINE WEIGHTED PUSH-UP (Without handles)
30kg: 8-8-8-5-5
CLOSE-GRIP PUSH-UP
BW: 8-8-8-6-6
PUSH-UP
BW: 10-10-8-8-8
Bodyweight: 94.8kg
All sets (excluding the handstands) were done on-the-minute. I should add that this includes rest between exercises. This workout went well - I’m particularly happy with the handstand push-ups. I did them against the wall, facing it. It looks like a lot of people do them facing away from the wall but that feels like a less natural position to me. I got a big headache halfway through the workout, I think due to the handstands, but managed to push through. The bodyweight remains a mystery - I have no idea why it is so low, especially considering the fact that I went to an all you can eat buffet last night and didn’t hold back. Oh well, I’m not complaining!
Good job on adding in the handstand push-ups. I think I have decent overhead press strength (255 ORM @ bw of 265) with a barbell so I thought it would be no problem to bang out a few handstand push-ups against a wall… Let’s just say it was embarrassing. I quickly found out it was a whole different ball game. I’m interested in seeing how you progress with these.
WEEK 10
DAY 4: Snatch/Shoulder Girdle Day
KETTLEBELL SNATCH/HIGH PULL/SWING COMPLEX
28kg: 3/3/3-3/3/3-3/3/3
BAND LATERAL RAISE
Band: 30-30-30-20
BAND FACE-PULL
Band: 20-20-20-20
BAND PULL-APART
Band: 30-30-30-30
Bodyweight: 94.8kg
Wasn’t feeling very up for this session, but did it anyway. The snatch/high pull/swing complex was suggested to me by none other than the great CT in a forum post and it felt good. I kept the reps low to focus on technique. I did on-the-minute rest for the other exercises.
[quote]CMdad wrote:
Good job on adding in the handstand push-ups. I think I have decent overhead press strength (255 ORM @ bw of 265) with a barbell so I thought it would be no problem to bang out a few handstand push-ups against a wall… Let’s just say it was embarrassing. I quickly found out it was a whole different ball game. I’m interested in seeing how you progress with these.[/quote]
Thanks buddy! I’m looking forward to getting to an acceptable level with them. That is some awesome pressing strength you have - great job :).
[quote]CMdad wrote:
Good job on adding in the handstand push-ups. I think I have decent overhead press strength (255 ORM @ bw of 265) with a barbell so I thought it would be no problem to bang out a few handstand push-ups against a wall… Let’s just say it was embarrassing. I quickly found out it was a whole different ball game. I’m interested in seeing how you progress with these.[/quote]
Not that I have nearly that strong of an overhead press (but I’m also much lighter), but I know exactly what you mean lol. It’s toooootally different.
I was actually extremely impressed you got a few reps on your first try furo.
Thanks csulli! I was surprised myself haha, but like I said the technique was pretty sloppy.
WEEK 10
DAY 5: Get-Up/Core Day
TURKISH GET-UP (Initial)
28kg: 2-1-1-1-1-1
FRONT LEVER (Tucked)
BW: 5s-5s-5s-5s-5s-5s
AB ROLLOUT
BW: None
SIDE BEND (No rest)
10kg: 20-20-10-10
Bodyweight: 94.5kg
I broke my fast with 2 pastries before weighing myself and yet my weight continues to drop. I find this quite concerning as I don’t think I look as lean as when I started. Maybe I am, but I’m certainly no leaner. Also I planned to do ab rollouts but couldn’t find my roller so skipped them. Otherwise this workout felt great.
I was thinking about ideal physiques/performance capabilities and decided Ben Henderson is pretty ideal, though we have pretty different frames.
I was also thinking about what I’ll do when I reach my 20-rep goals. They will set me up very well for doing some pump training - I think for German Volume Training you are meant to choose a weight you can do for 20 reps so it would be cool to do something like that perhaps.
A couple of questions:
Why do you only do the initial part of the TGU. Im assuming that when you say initial, you start from lying down and finish as you stand up?
Do you do the front lever with rings? Are you trying to progress to the full straight body front lever? (Im asking this as Im about to order myself some rings.)
I weighed myself yesterday an d I was 94.5 kg as well. True story bro. You should be happy with the dropping weight. I intermittent fast as well, although I still easily put on weight if I eat only a little more than usual.
Ive done German Volume training(beginners version) before and got some awesome results. Feel free to ask me any questions about it.
Uncle Bird.
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[quote]theBird wrote:
A couple of questions:
Why do you only do the initial part of the TGU. Im assuming that when you say initial, you start from lying down and finish as you stand up?
Do you do the front lever with rings? Are you trying to progress to the full straight body front lever? (Im asking this as Im about to order myself some rings.)
I weighed myself yesterday an d I was 94.5 kg as well. True story bro. You should be happy with the dropping weight. I intermittent fast as well, although I still easily put on weight if I eat only a little more than usual.
Ive done German Volume training(beginners version) before and got some awesome results. Feel free to ask me any questions about it.
Uncle Bird.
tweet[/quote]
Hello!
I start lying on my back and finish sitting up, so I don’t begin to stand. I do the TGU that way because I’m using the movement purely to strengthen and build my core, and I feel that doing it this way keeps the focus on that. If I’m completely honest full TGUs tire me out like nothing else and if I try and do higher reps I’m held back by that.
No I’m doing the front lever from a pull-up bar using the neutral handles. I think the rings are probably harder and I struggle enough as it is!
Haha weight-buddies! Ah that is awesome that you did GVT. How long did you do it for and how did you structure your routine? And what kind of gains did you make from it? Thanks!
WEEK 10
DAY 6: Chin-Up/Pull Day
NEUTRAL GRIP PULL-UP
15kg BW: 3-3-3-3-3
CHIN-UP
BW: 5-4-4-3-3
KETTLEBELL ROW
28kg: 10-10-10-8-8
HAMMER CURL
20kg: 10-10-8-7-6
Bodyweight: 95.0kg
This was ok. The pull-ups were a bit rubbish, but I haven’t done them in 2 weeks and the on-the-minute rest kills, so I’m not too bothered. The rows as well are really affected by the on-the-minute training - in the gym I use 40kg dumbbells for 10 reps. But I think the on-the-minute training is worth it.
Hello!
I find that with TGUs, that the part between sitting to standing up really works my core and also my shoulder stabilisers. I don’t do high reps, but work up to heavy double or triples once a week. Try it.
I did GVT for about 6 weeks. I did 3 sessions a week.
a. dB bench presses s/s chin-up
b. incline hammer curls s/s dips
c. front squat s/s ab wheel roll outs
I got lean and put on some noticeable muscle. Obviously I could not continue with this routine into the soccer season. Definitely recommend it, as it is a good break from heavy doubles etc.
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WEEK 10
DAY 7: Off Day
I took today off training and went rock-climbing instead. I’ve never done it before and really enjoyed it! I did it for around 3 hours and think I got a pretty good workout out of it.
[quote]theBird wrote:
Hello!
I find that with TGUs, that the part between sitting to standing up really works my core and also my shoulder stabilisers. I don’t do high reps, but work up to heavy double or triples once a week. Try it.
I did GVT for about 6 weeks. I did 3 sessions a week.
a. dB bench presses s/s chin-up
b. incline hammer curls s/s dips
c. front squat s/s ab wheel roll outs
I got lean and put on some noticeable muscle. Obviously I could not continue with this routine into the soccer season. Definitely recommend it, as it is a good break from heavy doubles etc.
tweet[/quote]
Thanks Bird!
I see what you mean about the TGUs. I have done full ones before and agree that the transition to standing up is great for the core (and shoulders), but for now my goal is to get to 20-reps and that is going to be more of an exercise in cardio if I do full ones. I think it would be great to work up to that though, once I can do the partial ones for 20 reps.
Thanks for the info on GVT! I didn’t realise that supersets were used in GVT. I was thinking of structuring it like this: vertical push and pull; core; horizontal push and pull and legs. I was also thinking an alternative way to do it would be like the Serge Nubret pump training. Obviously I’m a very long way from being able to do any type of pump training on these exercises though.
WEEK 11
DAY 1: Pistol/Leg Day
REVERSE LUNGE
40kg: 12-12
DOUBLE SWING
2x20kg: 5-5-5-5
PISTOL SQUAT (Box)
BW: 2-2-2-2-2-2-1-1-1-1
SINGLE LEG HIP THRUST
BW: 25-25
Bodyweight: 95.5kg
This was good.
WEEK 11
DAY 2: Push Fail Day
HANDSTAND PUSH-UP
I felt rubbish today - extremely tired and run down. I did 3 sets of 3 reps and stopped at that. It really seems like the limiting factor is the blood rushing to my head, but I’m confident I’ll adapt to that.
Bodyweight: 96.0kg
WEEK 11
DAY 3: Push Day
HANDSTAND PUSH-UP
3 holds
INCLINE WEIGHTED PUSH-UP (Without handles)
30kg: 7-7-7-7-7
CLOSE-GRIP PUSH-UP
BW: 7-7-7-7-7
PUSH-UP
BW: 9-9-9-9-9
Bodyweight: 95.4kg
WEEK 11
DAY 4: Snatch/Shoulder Girdle Day
KETTLEBELL SNATCH/HIGH PULL/SWING COMPLEX
28kg: 3/3/3-3/3/3-3/3/3
BAND LATERAL RAISE
Band: 30-30-30-30
BAND FACE-PULL
Band: 20-20-20-20
BAND PULL-APART
Band: 30-30-30-30
Bodyweight: 95.2kg
Training looks good man!
WEEK 11
DAY 5: Get-Up/Core Day
TURKISH GET-UP (Initial)
28kg: 1-1-1-1-1-1
FRONT LEVER (Tucked)
BW: 5s-5s-5s-5s-5s-5s
SIDE BEND (No rest)
10kg: 30-20-20-10
Bodyweight: 95.4kg
[quote]csulli wrote:
Training looks good man![/quote]
Thanks man
WEEK 11
DAY 6: Rest
I’m resting today. This semester is intense as hell. I think I’ll be able to keep the training routine and intensity up, but not sure how my diet will be as I find it hard to stick to a diet when really busy and stressed. Will do my best though!