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  1. #1
    Registered User Animal2692's Avatar
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    4x a week U/L weighted calisthenics alternating with U/L power lifting?!

    Had a light bulb go off in my head. I've been running an U/L split 4x a week doing weighted calisthenics. I also like power lifting so I thought, why not do the first U/L in the week weighted calisthenics style and then the second U/L power lifting style for low reps?

    Normally I would alternate exercises on both upper days in a week. Let's take pushing for example. The first upper day would be weighted dips 5-12 reps and the second upper day in the week would be handstand push ups 5-12 reps. What I have in mind is doing weighted dips on the first upper day 5-12 reps, then heavy military press power lifting style on the second upper day. 2nd week upper day would be handstand push ups, and then the 2nd upper day of that week would be bench press powerlifting style. Repeat the cycle 3rd week.

    Week 1
    Upper: weighted dips
    Upper: military press power lifting style

    Week 2
    Upper: handstand push ups
    Upper: bench press power lifting style

    Week 3 & 4: repeat week 1 & 2

    Same concept for pulling and legs. It's essentially a 2 week block of getting through all the alternating exercises for calisthenics and power lifting. There are 2 exercises getting alternated for both calisthenics and power lifting to focus more on chest and more on shoulders. I don't want calisthenics to only have the chest focused pushing exercise while power lifting only has the shoulder focused exercise so that's why it would take 2 weeks to get through the variations instead of 1. Thoughts on this?
    Last edited by Animal2692; 08-05-2020 at 06:43 PM.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength

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  2. #2
    Registered User BeginnerGainz's Avatar
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    Or just do 5/3/1 bodyweight

    That way everything is already figured out

    Do you actually compete or by “powerlifting” do you mean just doing the “big 3” or “big 4” (God, I hate that term...)
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    Registered User air2fakie's Avatar
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    Originally Posted by BeginnerGainz View Post
    Or just do 5/3/1 bodyweight

    That way everything is already figured out

    Do you actually compete or by “powerlifting” do you mean just doing the “big 3” or “big 4” (God, I hate that term...)
    I think OP just means lifting in a low rep range.
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    Wha? AlexSays's Avatar
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    Have done a full body 3x routine with a calisthenics day. Really enjoyed it. I would say people really should incorporate more calisthenics into their workouts

    Go for it and report back
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    Powerlifting style military press....

    I am very confused.

    So you just mean low reps?..


    The powerlifts are likely going to suck with little direct assistance and 1x a fortnight frequency. If you are actually interested in them I would consider working in calisthenics as accessories during a micro cycle rather than seperating out micro cycles entirely.

    This is easy to do with chin ups anyway, press ups too, dips may require a little more thought to balance
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  6. #6
    Registered User Animal2692's Avatar
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    Originally Posted by WolfRose7 View Post
    Powerlifting style military press....

    I am very confused.

    So you just mean low reps?..


    The powerlifts are likely going to suck with little direct assistance and 1x a fortnight frequency. If you are actually interested in them I would consider working in calisthenics as accessories during a micro cycle rather than seperating out micro cycles entirely.

    This is easy to do with chin ups anyway, press ups too, dips may require a little more thought to balance
    Yes, low reps. I could also alternate a whole week weighted calisthenics with a whole week of power lifting both U/L 4x a week instead of doing half a week calisthenics and the other half power lifting.

    The powerifts would be done weekly, not once every 2 weeks. The second U/L days in the week would be powerlifting for which I would use free weights. So it's like I'm using power lifting as an excuse to lift free weights.
    Last edited by Animal2692; 08-06-2020 at 05:34 AM.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength

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  7. #7
    Registered User Animal2692's Avatar
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    Originally Posted by BeginnerGainz View Post
    Or just do 5/3/1 bodyweight

    That way everything is already figured out

    Do you actually compete or by “powerlifting” do you mean just doing the “big 3” or “big 4” (God, I hate that term...)
    I meant doing the usual calisthenics exercises in a moderate rep range and substituting the lifts for the 2nd upper lower in the week with a free weight equivalent used in power lifting. So I'm doing calisthenics but also lifting free weights the same week. The lifting free weights portion is low reps.
    Last edited by Animal2692; 08-06-2020 at 05:19 AM.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength

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  8. #8
    Registered User Animal2692's Avatar
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    I guess the easiest way I can put it is it's basically an U/L PHAT routine except the hypertrophy part is done with strictly weighted calisthenics and the power lifting days are more or less an excuse for using free weights. I told myself I'd only use free weights if I'm powerlifting. By no means do I want to do calisthenics exercises for low reps.
    Last edited by Animal2692; 08-06-2020 at 05:38 AM.
    Weighted calisthenics>weights anyday. Relative strength>absolute strength

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  9. #9
    Registered User air2fakie's Avatar
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    I think you’re getting caught up with the term powerlifting, but I get what you’re saying.

    I suggest focusing all your workouts around weightlifting, maybe with some select weighted calisthenics mixed in (weighted chin-ups, weighted pushups, etc.). Otherwise I don’t think you’ll be progressing on your lifts anywhere near what you’d be capable of, esp for lower body. But depends on what your goals are.
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  10. #10
    Registered User WolfRose7's Avatar
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    Originally Posted by Animal2692 View Post
    I guess the easiest way I can put it is it's basically an U/L PHAT routine except the hypertrophy part is done with strictly weighted calisthenics and the power lifting days are more or less an excuse for using free weights. I told myself I'd only use free weights if I'm powerlifting. By no means do I want to do calisthenics exercises for low reps.
    I'm confused by this thought process but if it keeps you training then fair enough.

    In no way would I say you are powerlifting.

    However a general strength program with a mixed focus on weighted bodyweight and barbell movements can certainly be good, I would probably do both in a week rather than alternate weeks but that's not to say the latter wont work, I just don't like to sacrifice skill aquistion by not doing lifts in a week
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  11. #11
    Registered User WolfRose7's Avatar
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    https://docs.google.com/spreadsheets...t?usp=drivesdk

    Example of a hybrid type program.

    Any exercises can be substitute anywhere, in the case of your goals i would put the calisthenics in place of some of the hypertrophy lifts
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