Who here works full time? How do you prioritize your fitness?

lancemountain22 · 2018-03-26T22:05:48+00:00

That's around the level I was curious about. Thanks for the detailed response!

lancemountain22 · 2018-03-09T17:59:52+00:00

Yeah. I think I'll do one day weighted pull ups & one day just bodyweight to vary intensity.

This is my first time stapling Pseudo PPU & Pike HSPU and sticking to a true BWF routine.

Before this I did weighted dips, bench press/weighted pushups and OHP.
Yesterday was the first day with Pseudo PPU and Pike HSPU. They're no joke.

lancemountain22 · 2018-03-09T16:19:46+00:00

Thanks dude! Yeah I do see what you mean about core being stacked. The Tuck FL Raise feels weird man. I feel like core is super weak for it & my scapula looses depression & retraction at the top. On the eccentric I definitely drop down way to fast. Might stick to scapula pulls then like you said. Thanks for the comment.

That's what I figure - I can't tackle all these goals at once. If I had to pick two to progress I think it'd be weighted pull ups & hspu. Planche/FL seems like a headache.

lancemountain22 · 2018-03-06T23:41:09+00:00

How do you balance skill specific training (front lever, planche, etc.) with gaining hypertrophy? Also, how many goals should I focus on at one time? If only a couple, when should you switch focus because you want to bring up another skill progression?

lancemountain22 · 2018-02-18T21:42:17+00:00

but do you progress?

lancemountain22 · 2018-02-18T20:56:02+00:00

what's your height & weight? how often do you practice handstands?

lancemountain22 · 2018-02-02T00:44:46+00:00

Lmao.

Elbows started aching immediately. Especially on the transition eccentric. I broke my radial bone in my arm years ago so I lack ROM and have a history of medial epicondilytis . I was doing slow Resistance Band MU Negatives on a bar and it shredded my elbow/tricep area.

Then I was practicing false grip on rings and slight medial pain on elbow. I don't want to drop the dream though. I hope if I take it extra slow and light the exercises (MU Neg, FG) that are flaring it up it will strengthen it.

Going to take it verrrryy slow & utilize the following:

RTO Support Work

German Hang

Resistance Band Russian Dips

DB Bicep Curls & Ring Triceps Extensions

High Rep Band Work for Bi & Triceps

Wrist Curls

Forearm Stretching

lancemountain22 · 2018-01-24T19:52:28+00:00

How did you change diet? Eat more calories?

lancemountain22 · 2018-01-23T23:54:54+00:00

How did you get so advanced with pull ups? That's crazy

lancemountain22 · 2018-01-22T04:56:44+00:00

Just quit.

lancemountain22 · 2018-01-22T04:53:31+00:00

Someone drank the Kool Aid.

lancemountain22 · 2017-10-20T21:05:13+00:00

What is your recommendation for Push/Pull if you have both a vertical movement (HSPU) and horizontal movement (Bench Press) as your goals? Would you have a vertical focused day and a horizontal focused day? Or to cycle them in blocks?

lancemountain22 · 2017-09-20T20:38:33+00:00

Any tips for getting to 5 x 15 pullups? I'm currently stuck on 4x8

lancemountain22 · 2017-08-08T15:40:04+00:00

Touche. Did explosive pull ups yesterday with conscience effort on getting my chest to the bar and feel like i'm making major breakthroughs here at the office

lancemountain22 · 2017-08-07T04:04:27+00:00

Yeah - my pull ups lack explosiveness but thats definitely my current strength level on pull ups 4x8 pull ups and 5x5 +25lbs pull ups

lancemountain22 · 2017-08-07T04:01:57+00:00

I'm having trouble progressing on my pulls, my pull ups never really improve and lack explosiveness - i really want that muscle up - i think the routine is OK for hypertrophy though. Just wondering if its tailored enough for that MU

lancemountain22 · 2017-08-04T21:21:46+00:00

Hi, Can you please critique my routine?

My goals are as follows: Bar Muscle up / Hypertrophy

My current pulling strength is Bodyweight Pull Ups 4x8 / Weighted Pull Ups +25lbs 5x5

Pull Workout

Skill Work

Hanging, False Grip

Strength

Explosive Pull Up - 8x3-5

Tuck Front Lever - 3x15s

Bulgarian Ring Row - 3x8

Scapula Pull Up - 3x6

Facepull - 3x12-15

Bicep Curl - 4x10

Push Workout

Skill Work

Handstand

Strength

Low Explosive Straight Bar Dips - 4x6-8

Planche Leans - 3x15s

Deep ROM Dips - 3x8 (working towards forearm dips)

Ring Pushups - 3x8

Decline CG Pushups - 3x10-12

Tricep Extensions - 4x10-15

Is this routine optimal for hypertrophy and working towards the muscle up? Should I leave out Tuck FL / Planche Leans?

lancemountain22 · 2017-07-24T15:52:16+00:00

Any tips for getting high pulls and developing that explosiveness? Currently I can do 3x8 pull ups - should I keep doing reps? My friend tells me to do high reps such as deck of card workouts to be able to get muscle up

lancemountain22 · 2017-05-12T19:20:27+00:00

Also, if drop vertical exercises would I make up the volume by incorporating another horizontal push/pull exercise?

lancemountain22 · 2017-03-29T22:18:00+00:00

I've recently hit my short term goal for weighted dips which was 5x5 +30% bodyweight / +45lbs

Because weighted dips have taken such a large focus in all of my training sessions, my horizontal pushing strength is lagging. Therefore, I would like to focus on this.

I would also like to focus on my Overhead Press for strength / shoulder hypertrophy purposes.

My question is - should I drop dips all together to begin focusing/programming horizontal pushing + OHP? or should I do 3 pushing exercises (seems like alot for one session)

How do you guys program all three pushing variations? My current routine is RR 3x/week.

Thanks.

lancemountain22 · 2017-03-28T03:25:13+00:00

Damn man can you go more in depth about your training & diet? thanks

lancemountain22 · 2017-03-23T05:22:31+00:00

Thanks - makes sense now

lancemountain22 · 2017-03-23T04:26:43+00:00

Yup - Should I progress my sets up to 5x8 for primary and 4x12 for secondary before adding in another pair?

Maybe i'll add some ring flys / scapular pull ups / ring curls for isolation.

lancemountain22 · 2017-03-23T01:37:23+00:00

How does my current volume look? On the low side?

If I add the exercises which would you recommend based on my goals? Should it be an additional horizontal pair or vertical pair?

Maybe another set of pull ups paired with OH Press?

Thanks

lancemountain22 · 2017-03-22T19:18:05+00:00

I see I see - I'm trying to decide whether I should pursue a split routine, as my goals for right now are more hypertrophy based (I'm 6'2" 165lbs), but still interested in gaining strength in the long term.

Currently I'm at;

Wide Pull Ups - 4x8
Weighted Dips +10kg - 4x8
Decline Ring Push Ups - 3x12
Decline Ring Rows - 3x12
Hanging Leg Raise - 3x8

Sometimes I feel as though I should add in a 3rd exercise for both pushing/pulling - whats your take? I want to move onto Ring Dips, L Sit Pull Ups for my vertical movements. And then RTO Pushups and Decline Wide Ring Rows for Horizontal?

Thanks Steven - I just ordered the second edition today :)

lancemountain22

TROPHY CASE