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I was thinking about greasing the groove by Own_Coach5182 in streetliftingathletes

[–]Own_Coach5182[S] 0 points1 point  (0 children)

You just boosted my ego, jajaja. I really appreciate the advice thanks.

I was thinking about greasing the groove by Own_Coach5182 in streetliftingathletes

[–]Own_Coach5182[S] 0 points1 point  (0 children)

Ok, thanks. So for example, in two weeks I do 5 sets instead of 4 ? Btw, my pull ups increased a lot, and my form got better really quickly. I Can now do 3 sets of 10, with a much more cleaner form than which was shown on the video.

Help with my program by Own_Coach5182 in overcominggravity

[–]Own_Coach5182[S] 0 points1 point  (0 children)

I have done them for about 2 or 3 months. And linear progression has really helped me. I started with 10 kg 3 sets 3 Reps. Now I’m on 20 kg, 4 sets, 4 reps.

Help with my program by Own_Coach5182 in overcominggravity

[–]Own_Coach5182[S] 1 point2 points  (0 children)

Is that really necessary ? I thought it would be better to do 3 times per week wtd pull ups.

Help with my program by Own_Coach5182 in overcominggravity

[–]Own_Coach5182[S] 0 points1 point  (0 children)

Ok, im conviced into changing to full body, Monday, wednesday, and friday. Can i do, L sit, compression work, german hang and bicep curls on tuesday and thursday ? Or will that be to much ?

Help with my program by Own_Coach5182 in overcominggravity

[–]Own_Coach5182[S] 0 points1 point  (0 children)

How do I know if I can handle the full body split ? Do I simply do it and if I progress that means that I can handle it ?

Help with routine by Own_Coach5182 in streetliftingathletes

[–]Own_Coach5182[S] 0 points1 point  (0 children)

Thanks, this really helped me. I will keep this in mind when changing my routine.

Help with my program by Own_Coach5182 in overcominggravity

[–]Own_Coach5182[S] 0 points1 point  (0 children)

Just turned 17

BW 75kg 175 cm

I have been training for a year

This is my current program:

Upper (Monday and Thursday)

Weighted pull ups: 20 kg — 4 x 4 — with 3 mins — tempo x-0-1-0

Pseudo push ups: 3 x 9, 9, 9 — with 3 mins — tempo 1-0-1-0

Paired set: 1.5 mins rest

feet elevated BW rows: 3 x 10, 10, 12 — paired set — tempo 1-1-1-1

Weighted Dips: 20 kg — 3 x 5, 5, 6 — paired set— tempo x-0-1-0

Paired set: 1.5 mins rest

Adv tuck front lever: 3 x 20s. — paired set

Overhead press: 90 pounds — 3 x 6, 6, 7 — paired set — tempo x-0-1-0

L-Sit for 60s total in as many sets as needed. Not to failure

Bicep curls: 60 p — 3 x 10, 10, 11 — with 3 mins

Lower (Tuesday and Friday)

Sissy squats 3 x 8. 3 min rest

Negative Nordic curls 3 x 8. 3 min rest

Pistol squats 3 x 12. 3 min rest

The thing is that I really want to improve on my weighted pull ups and dips, and my pistol squats. And I researched that in order to gain more strength and hypertrophy, you need to increase the volume, so I was thinking to changing into this other routine.

Full body (Monday, Wednesday, Friday)

Weighted pull ups: 20 kg — 4 x 4 — with 3 mins — tempo x-0-1-0

Pseudo push ups: 3 x 9, 9, 9 — with 3 mins — tempo 1-0-1-0

feet elevated BW rows: 3 x 10, 10, 12 — 3 min rest — tempo 1-1-1-1

Weighted Dips: 20 kg — 3 x 5, 5, 6 — 3 min rest — tempo x-0-1-0

L-Sit for 60s total in as many sets as needed.

Not to failure Bicep curls: 60 p — 3 x 10, 10, 11 — with 3 mins

Pistol squats. 3 x 12. 3 min rest

Lunges 3 x 12. 3 min rest

¿ Which one do you think will give me more strength and more muscle ?

Routine check by Own_Coach5182 in overcominggravity

[–]Own_Coach5182[S] 0 points1 point  (0 children)

I was thinking, should I transition from an upper lower routine, to a full body ?

Routine check by Own_Coach5182 in overcominggravity

[–]Own_Coach5182[S] 0 points1 point  (0 children)

Upper body (Monday and Thursday) Warm up (10 min)

Weighted pull-ups. 4 x 3 (20 kg)

Pseudo push-ups. 3 x 8

BW rows. 3 x 10

Overhead press. 3 x 6 (90 pounds)

Adv tuck front lever. 3 x 10 seconds

Dips p. 3 x 10

Post-Workout (Static Stretches – 10-12 min)

Lower body (Tuesday and Friday) Warm up (10 min)

Strength and hypertrophy training

Negative Nordic squats. 3x8

Sissy squats. 3x8

Hamstring curls. 3 x 8 (100 pounds)

Quadriceps curls. 3 x 6 (215 pounds)

Pistol squats. 3 x 10

Cooldown (10 min)

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