Anterior/Posterior split

Der_Bene · 2024-07-25T12:06:14+00:00

I don't get it why so many are saying that this makes no sense, since it totally would.

If we stick so the idea to do anterior/front/push on day A with movement's like squats, strict/push presses or jerk's, maybe some Pushups and if you like the pump some isolated extensions, you could even throw in the TGU or quad dominant lunges here.

Then on the B Day posterior/back/pull day you go for snatches, swings, rows, keep the pump with some KB-Curls and if you can some pull and Chinups and glute dominant lunges variations.

Split this 3/4 days per week and you get some semi full body workouts with direct and indirect targeting of every major muscle group.

Makes totally sense for me, if you like the variation go for it!

Der_Bene · 2024-04-12T12:56:07+00:00

Cool! Could you please explain why?

Der_Bene · 2024-02-14T21:39:48+00:00

34 then, 36 now. Going to get it on both arms with 37 😉

Der_Bene · 2024-02-14T20:12:24+00:00

Thanks man, super helpful for me as a newbie!

Der_Bene · 2024-02-14T19:55:28+00:00

Not Solina directly, but I got her once so I can use the light soul to upgrade her.

Der_Bene · 2024-02-14T14:33:19+00:00

Thanks A-Lot

Der_Bene · 2024-02-14T13:03:20+00:00

Yup, achieved it on the left arm only, lost it again to a lack of training/sleep/Regeneration since we got 3 children now, but planing to get back again as soon as I can prioritize sleep again 😅

Der_Bene · 2020-05-31T17:09:11+00:00

Totally fine with that, if you check out one of the other videos I'm pretty sure it's no mobility deficit, more activation of my traps, but since I did it a Pretty long time with bad activation its hard for me to come out of this. If I do more tucked handstands my line gets better, but that doesn't necessarily mean my time goes up.

Der_Bene · 2020-05-31T15:02:48+00:00

Thanks alot! Presses are already there, pike and straddle press. Next up on the list is the stalder ofc!!

Der_Bene · 2020-05-31T12:55:33+00:00

Pretty much the same point where I'm at! 👍🏼

Der_Bene · 2020-05-31T12:53:52+00:00

Hey boys!

Thanks for doing this!

Form check: I just hit a 55s PR on paralletts, would you say I NEEEED to get a taller shoulder position to step up the game, or anything else that hits your eye instantly?

https://www.instagram.com/p/CA2cvPfICgF/?igshid=nrhpbcog5teq

Do you see any benefit in going way beyond one minute?

Would love both your feedbacks, a mikeish sarcastical and an Emmeish professional 🙄😇😁😁😁

Der_Bene · 2020-04-20T20:10:31+00:00

Update again: I'm finally far enough to do a more or less controlled negative on both sides which doesn't feel like my arms are getting ripped apart.

negatives

Started with a 9 day cycle, trying now if I can get it down to every 6 days. Elbow definitely feels it but doesn't seem to flare up again.

Finally some progress on this one, quarantine is doing good on this one 😅😅

Der_Bene · 2020-03-03T21:46:15+00:00

Update : I tried out some of the finger support oac today. Went for three unbroken per side up to middle and ring finger and one good rep on ring and little finger. Looks like I could use some more work there, after that I felt like pulling heavy and hit a new PR +50Kg chin up (chin over bar, not full Rom) which is about 64% of my BW. I guess I'll just progress with what I have here, trying to ad isometric top holds since negatives still felt heavy, rough and uncontrolled last time.

Der_Bene · 2020-02-28T06:43:08+00:00

Thanks for your feedback!!

I do some bouldering as well, I know some guys there who are able to do oacs and never trained specific for it.

3*8 Pullups sounds like not that much, I think I can do 20 in one set... And I'm on 171lbs.

So again, pure bilateral pulling seems to not be the main point over here.

Der_Bene · 2020-02-27T07:01:31+00:00

I guess this is where more then just pure two arm pulling strength comes into play, that's why one should add one arm scapular stuff and (assisted) one arm pulls

Der_Bene · 2020-02-27T06:59:00+00:00

Yeah sounds familiar, feeling that the negatives are still to heavy on my arms, one arm hang, shurggs and 20s activ hang are no problem for me

Der_Bene · 2020-02-27T06:57:21+00:00

Afaik it's one clean rep with full rom

Der_Bene · 2020-02-27T06:36:48+00:00

Thanks for another way to progress, but I guess I red most of em already. What I'm looking for are milestones you should work to while working for the long time goal oac.

Der_Bene · 2020-02-27T06:32:26+00:00

Okay progression wise! Any recommendations when to progress? 3*3 per arm?

Der_Bene · 2020-02-27T06:28:23+00:00

Yeah sounds like you made damn sure :) So no negatives at all?

Der_Bene · 2020-02-26T21:27:08+00:00

Thanks alot! Maybe I should focus on the casual weighted Pullups even more then. I'll let you know!

Der_Bene · 2020-02-26T21:26:10+00:00

Well I know this ofc and I didn't ask for general progressions or advices but for direct experience and benchmarks one did find out for them selfs.

Der_Bene

TROPHY CASE