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06-12-2013, 08:30 AM #5311
- Join Date: Jul 2011
- Location: United States
- Age: 33
- Posts: 881
- Rep Power: 567
Last edited by SilvaMan61; 06-12-2013 at 08:53 AM.
"The hardship of the exercises is intended less to strengthen the back than to toughen the mind. The Spartans say that any army may win while it still has it's legs under it; the real test comes when all strength has fled and the men must produce victory on will alone." (Pressfield,1998, p.78)
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06-12-2013, 08:30 AM #5312
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06-12-2013, 08:33 AM #5313
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06-12-2013, 08:40 AM #5314
- Join Date: Sep 2012
- Location: Washington, United States
- Posts: 7,775
- Rep Power: 27885
Doesn't mean I don't have standards lol...though I have dated a few 'overweight' guys. Didn't bother me because we got a long so well. But when they started acting up it was kind of like wow, you're treating me like crap and you look like that? Bye
lmao
keepingitreal.jpg
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06-12-2013, 09:10 AM #5315
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06-12-2013, 09:18 AM #5316
L-sit is good to focus on. Having an L-sit that is easy peasy to hold really helps with a lot of skills. The core strength and shoulder strength really comes in handy. It is common dogma that squats and deads are good enough for the core, that is not true at all with BW work; you need a super strong core as that is where your resistance comes from.
Took me about a year of weekly back lever training to get to the full layout. Still isn't great though, there is a fair gap between rudimentary full layout and gorgeous full layout; getting there though.
I do an upper/lower split, with a static/dynamic split upper body.
Leg Day A:
Single Leg Squats (weighted-unweighted)
Deep Step ups (weighted) - Sub for hill sprints at the moment
Leg Day B:
Single Leg Squats (weighted-unweighted)
Natural Hamstring Curls
Dynamic Upper:
Handstand pushups (about to start elevating the hands to go full depth)
Pullups (weighted-unweighted)
Ring Dips
Static Upper:
Handstand wall runs
Planche Progression (tuck planche currently)
Manna/V-Sit Progression (middle split hold, have about a 45 degree v-sit)
Front Lever Progression (flat back tuck currently, doing one leg negatives though)
Back Lever
I also find time here and there to practice freestanding handstands (I really suck at those) and muscle ups (still can only do one arm at a time, been a few weeks since I tried though). Also working on tuck planche pushups to replace the ring dips eventually.
When bulking I use an undulating periodization in the legs; I always work autoregulated or forced rep progression in the upper body, do that as well in the lower body when cutting.
Sometimes I do a couple sets of DB curls, dragon flags, or weird single leg squats between sets.Go Pack Go!!!
Workout Log - Bulking with Bodyweight - http://forum.bodybuilding.com/showthread.php?t=156762293
IIFYM Eater - waldo56 on myfitnesspal
<<<<<Don't Panic>>>>>
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06-12-2013, 09:25 AM #5317
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06-12-2013, 09:35 AM #5318
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06-12-2013, 10:12 AM #5319
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
~Murray State Crew~
~Former 300+ Crew~
~ISSA Certified Personal Trainer~
~www.sportprotein.com~
Doing my first show June 22 at the Flex Lewis NPC Classic!
Twitter: BRILfitness
Instagram: BRILfitness
View my transformation: http://www.youtube.com/watch?v=BfpApJrLYhE
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06-12-2013, 10:13 AM #5320
- Join Date: Sep 2012
- Location: Washington, United States
- Posts: 7,775
- Rep Power: 27885
Have seen this mentioned other places, was going to jump directly into planche work and probably would have caused myself all kinds of frustration not working on other static standards first. Who is your main source of information in regard to body weight training?
rofl!
Mirin' your taste, can't say I'd mind that at all
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06-12-2013, 10:23 AM #5321
I miss you gals! I've been so busy, trying to focus on the kids AND this Keto diet, plus the added ditziness... AGH!
You said you did Keto for a while, did you carb load on the weekends? Do you HAVE to carb load? I've read two books in this the last week, then decided to give it a go. I LOVE it. Minus the weird insomnia I had last night... Haha!
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06-12-2013, 10:24 AM #5322
It's time for LF Chat to turn into the View.
bblLEO
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06-12-2013, 10:27 AM #5323
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
~Murray State Crew~
~Former 300+ Crew~
~ISSA Certified Personal Trainer~
~www.sportprotein.com~
Doing my first show June 22 at the Flex Lewis NPC Classic!
Twitter: BRILfitness
Instagram: BRILfitness
View my transformation: http://www.youtube.com/watch?v=BfpApJrLYhE
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06-12-2013, 10:30 AM #5324
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
So just so everyone knows, show date has moved to July 5, my now ex-coach was a piece of crap who literally didn't know his head from his ass, and wanted to pull cardio out 2 weeks from a show when I was no where near the adequate conditioning to do so. Also didn't want to crush estrogen to dry out because "you won't feel good" dude, no sh!t, I'm fukking 6% and wet as fuk, you think I feel good now?
Sorry, needed to get that off my chest. I have started working with a new coaching team for the next 25 days in hopes of actually bringing a package to the stage that I am proud of. Fkkin bitsh.~Murray State Crew~
~Former 300+ Crew~
~ISSA Certified Personal Trainer~
~www.sportprotein.com~
Doing my first show June 22 at the Flex Lewis NPC Classic!
Twitter: BRILfitness
Instagram: BRILfitness
View my transformation: http://www.youtube.com/watch?v=BfpApJrLYhE
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06-12-2013, 10:33 AM #5325
- Join Date: Sep 2012
- Location: Washington, United States
- Posts: 7,775
- Rep Power: 27885
Know how that goes, believe me lol
You said you did Keto for a while, did you carb load on the weekends? Do you HAVE to carb load? I've read two books in this the last week, then decided to give it a go. I LOVE it. Minus the weird insomnia I had last night... Haha!
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06-12-2013, 10:34 AM #5326
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06-12-2013, 10:36 AM #5327
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06-12-2013, 10:39 AM #5328
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06-12-2013, 10:39 AM #5329
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06-12-2013, 10:40 AM #5330
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06-12-2013, 10:40 AM #5331
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06-12-2013, 10:42 AM #5332
Hard to say who exactly. I have copies of both Sommer's and Low's books. I think Sommer's programming is goofy (for adults, he is after all a kids coach, an issue most of the gymnast types have, coaching and programming meant for kids) and don't really agree with Low philosophically (very much a can't train the legs without barbells dude). I really like Jim from Beastskills' stuff. On youtube I've watched all of Ido's stuff and and the Strength Project channel's stuff. All BW dudes though are IMHO really lacking in the legs. Ben Bruno is to me the best source for single leg squatting work, he and his guys move big time loads, but he isn't a cali guy, instead a pro s&c coach.
I tend to draw programming influences though from bbers and powerlifters moreso than BW dudes. BW dudes are more often than not skinny little kids with chicken legs. I don't really spend much of any time looking at BW work info anymore, by and large I'm starting to strongly diverge from the pack goals-wise. I'm very much an aesthetics first performance second person; at first they are one and the same, but that changes, to reach higher and higher levels work shifts ever more toward strength only with mass increase being counterproductive.Go Pack Go!!!
Workout Log - Bulking with Bodyweight - http://forum.bodybuilding.com/showthread.php?t=156762293
IIFYM Eater - waldo56 on myfitnesspal
<<<<<Don't Panic>>>>>
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06-12-2013, 10:49 AM #5333
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06-12-2013, 10:49 AM #5334
- Join Date: Mar 2010
- Location: Kentucky, United States
- Posts: 4,488
- Rep Power: 4792
~Murray State Crew~
~Former 300+ Crew~
~ISSA Certified Personal Trainer~
~www.sportprotein.com~
Doing my first show June 22 at the Flex Lewis NPC Classic!
Twitter: BRILfitness
Instagram: BRILfitness
View my transformation: http://www.youtube.com/watch?v=BfpApJrLYhE
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06-12-2013, 10:57 AM #5335
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06-12-2013, 10:57 AM #5336
Bodyopus was the first thing to aware me about the mainstream nature of "non-nattiness". It like a third of the book is all about drugs. IIRC Dan wrote Bodyopus from the hoosegow. I think it's pretty much a given that if you are a fitness guru, you are at least slightly crazy.
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06-12-2013, 11:11 AM #5337
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06-12-2013, 11:13 AM #5338
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06-12-2013, 11:31 AM #5339
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06-12-2013, 11:33 AM #5340
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