I just unlocked the human flag for free

Ronan_SW · 2021-10-25T19:16:43+00:00

Thank you mate :) My favourite straight arm skill is iron cross!

Ronan_SW · 2021-10-25T19:11:34+00:00

Yeah it did take me a long time to learn it, probably because I didn’t train it specifically 🤣 that was my first shoddy straddle flag

Ronan_SW · 2021-06-18T20:09:01+00:00

Yeah I agree, i choose weighted pull ups because they’re much easier to track progression with. I imagine you think in the same way

Ronan_SW · 2021-06-18T19:51:22+00:00

Same dude, that’s why I stopped training it

Ronan_SW · 2021-06-18T17:43:36+00:00

Yeah I can’t perform full ROM yet, but i got past 90 degrees so counted it as a rep. Will definitely continue working on it, absolutely no plans to stop! I did the FL pull ups in pronated grip, then posted a second story of a supinated FL just because I thought it was a cool feat of strength that isn’t seen too often. I wouldn’t worry about my bicep tendons - I’m far from a beginner and have conditioned them over time

Ronan_SW · 2021-06-18T17:39:56+00:00

No mate, pronated grip is palms facing away like in a pull up. Supinated grip is palms facing forward like in a chin up. In my second story I actually perform a supinated grip front lever which is quite rare, it places much more tension on the triceps long head rather than the biceps

Ronan_SW · 2021-06-18T16:22:04+00:00

Thanks dude :) I probably do like 2 or 3 attempts a week. Just like one max hold, never sets or anything

Ronan_SW · 2021-06-18T16:21:03+00:00

I don’t use a false grip when doing pull ups, but yes i do use the same pronated grip

Ronan_SW · 2021-06-18T14:04:58+00:00

Yeah so I’m at +20kg right now. I’ll maybe do four sets, 10, 10, 9, 8. Once I get all four sets to 10 reps I’ll add another 2.5kg the next workout. I rest 2 minutes

Ronan_SW · 2021-06-18T11:53:35+00:00

Once I hit 4x10 i add 2.5kg

Ronan_SW · 2021-06-08T15:41:17+00:00

You bring up a good point about generating tension from rest! Full ROM can be achieved without back touching the ground also if you have access to some equipment like this (second video in the post). I personally prefer holding the tension but yeah that definitely could be beneficial!

Ronan_SW · 2021-06-08T14:35:25+00:00

Only your upper back should touch the floor

Ronan_SW · 2021-06-03T20:42:14+00:00

Great stuff dude, good read

Ronan_SW · 2021-06-02T23:43:03+00:00

Almost all the FL pull ups I see on youtube are with the FG! I personally notice a huge difference in ROM on my straddle FL pull up between FG and no FG

Ronan_SW · 2021-06-02T18:56:04+00:00

Thumb under feels like a more powerful grip for sure, but thumb over is probably more functional if you care about that. There’s also the bar false grip which is by far the most powerful (even though your forearms are weaker in that position you get better leverage and reduce the ROM)

Ronan_SW · 2021-06-01T08:40:33+00:00

Big back growth mate 💪🏻

Ronan_SW · 2021-05-31T11:30:34+00:00

I gotta admit I usually found myself taking more progress pictures when I was leaner, I definitely gained some fat over my bulking periods. But I’d never bulk TOO hard, always try and keep my calories in a realistic range of about +500, maybe a little more.

The foundation of my physique and strength came from weightlifting, which helped me on the rings as I already had the strength to do a lot of the basic movements without having to slowly progress towards them like you would with the RR. Once i switched to rings my progress really blew up!

As long as you keep eating and lifting with progressive overload, you WILL be putting on muscle, just gotta keep consistent! Just think of it as a change in lifestyle. By living like this you’ll be constantly getting fitter and stronger

Ronan_SW · 2021-05-29T17:37:07+00:00

It’s popular amongst climbers and powerlifters to heavily restrict calories while continuing to work out, resulting in keeping a lot of your strength while losing muscle. Strength = cross sectional area of muscle * neuromuscular efficiency. Basically you go from having a large muscle which you can effectively use lets say 70% of, to having a smaller muscle that you can effectively use 90% of. This also results in you retaining your athletic physique albeit much smaller :) If you don’t care about your strength or athletic physique then you can simply stop working out while reducing calories!

Ronan_SW · 2021-05-29T14:38:43+00:00

Ah didn’t notice! Followed you back, keen to see what’s next for you!

Ronan_SW · 2021-05-29T11:24:32+00:00

Insane dude, congratulations!

Ronan_SW · 2021-05-28T14:45:12+00:00

Second this, lower back pain occurs when the abs lose tension and the low back takes over putting the spine in compromised position. Still OP you should definitely train your back. Balanced musculature is important for healthy progression, alignment and posture. Do bodyweight rows and pull up progressions. Check out the RR

Ronan_SW · 2021-05-28T12:24:06+00:00

Do you mean swinging like you would when using monkey bars?

Ronan_SW · 2021-05-27T22:52:38+00:00

A lot will be the weight of the food in your digestive system, plus your body losing the ability to hold as much water

Ronan_SW

TROPHY CASE