2/20/24 - Calisthenics volume training legs

-
Warm-up
---
5 min treadmill walk
3x atg tuck jump
3x Half tuck jump
3x tuck jump
Handstand practice
15x squats
5x BSS
---
I've been getting more sleep at night. My jumps were noticeably more powerful. Handstands aren't feeling so great these days. I probably need to devote more time to practicing them outside of my warmup.

100 rep marathon
---
Single leg squat
(15, 13, 10, 10, 8)e, 56e
Bulgarian split squat
(20, 15, 9)e, 46e
---
Rep PR, volume PR and I got all of the work done in less total sets. I was able to push my sets further so I think I had to rest longer between them. Huge win overall. 100 rep work leaves my legs extremely sore for almost the whole week. 

Split-arm depth pike pushup 
(7, 6, 6)e
I like this movement for strength development but I need to find a way to include a traditional handstand pushup against the wall for my primary movement to develop specific strength. 

Wide Inverted row
(15, 10, 10)
I was surprised by how many reps I got on my first set. 

Hip thrust 
(10, 10, 5) @ 315lb
I included hip thrusts because I feel like my glutes have gotten way too strong to get an adequate stimulus from single leg squats. I was feeling very good. Better sleep combined with all of the glute work ive been doing has paid off. I nearly doubled my reps at this weight even though I was fatigued by this point in my session. 

Calisthenics volume training is a WIP, but 100 rep single leg squats are the anchor I program around. As far as results go, I'm extremely satisfied and the urge to bulk is going into remission. On that note: this routine I made for cutting may also be fantastic for bulking. A volume base is built during the cut, but on a bulk, weight gain will act as progressive overload on that same volume. Perhaps I'm getting way too ahead of myself now, but I'm very excited to see where this leaves me on my next cut. Maybe 1000 rep volume training?

Comments

Post a Comment

Popular posts from this blog

12/6/23 - Leg Calisthenics + Beginning Hungarian Oak Leg Blast

-
Warm-up: BW squat x15 Deep squat jumps 3x3 BSS 1x3e Single Leg Squat off of bench 1x10L (PR) 1x4R (injury from previous session)  Squat 2:00 @ 95lbs (35) Single leg hyperextension (glute focus)  3xFe (10,12,11)  Heels-together widest grip SLDL 3xF @ 95lb (14, 10, 12)  Pistol hip thrust  3xF (7,7,6) I made the decision to incorporate the  Hungarian Oak Leg Blast method  into my training because I love high rep squatting but I'm not in the physical or lifestyle condition to run a classical 20 rep squat routine. Besides, this routine has been in my "backlog" for years! While it's meant for accumulating mass, I'm using it during a cut to help me rebuild my conditioning and help me lean out further. I should be able to lift 95lbs for any amount of reps on any day.... Of course, I don't believe in running cookie cutter routines as written. I'm incorporating the meat of this program into a heavily calisthenics-based routine I've already been running. Assistan...
Read more

2/5/24 - FBCT restructured. calisthenics volume training?

-
Warmup  --- x3 atg tuck jumps x3 Half tuck jumps x3 tuck jumps Handstand practice  x9 bounds Handstand practice  x6 running jumps  Handstand practice --- Awesome! Hand balancing is getting a lot more natural. On my first attempt I managed a very long hold. Maybe 15-20 seconds.  Bench Press + Pseudo Planche Pushup  3x5 @ 160 + (6,5,3) This agonistic superset combo was surprising tough. I'm enjoying the Olympic barbell over the fat bar. Setup is much more consistent.  Floating Barbell Row + wide Inverted row 3x5 @ 135 + (7,6,5) This felt easier than the bench/pushup combo. Pre-fatigue from the barbell made my calisthenics rows lose reps. Not a surprise.  100 rep marathon --- Single Leg Squat   (10,8,5,7,6)e - 36e Bulgarian Split Squat  (12,10,10,9,8)e - 49e Atg step-up 15e --- THIS was the fun part of my session that I planned everything around. My quads and glutes were sore for days after (I'm posting this late).   Superset...
Read more

4/1/24 --> 4/12/24

-
4/1/24 _______ Double arm, single leg dumbell deadlift. 6x3, 4x2 w/ 75lb dbs This was inspired by Jamie Lewis's heavy 10x3 method. Honestly my balance wasn't good enough to handle the weights I picked so my reps didn't look good. After the halfway point I couldn't get sets of 3 that were satisfactory so I continued with doubles. Despite wobbly form, it was a great stimulus.  Shiko (12, 10, 8, 10, 8)a The heavy work made these feel reaaaaaally good.  I've once heard shiko described as "moving meditation" and I certainly agree!  ________ 4/3/24 ________ Single leg squat  5x1e @ +55lb (14, 10, 7) @BW I gave an honest attempt at Jamie Lewis's method of doing 15x1 at 3rm. My form was beginning to break down and I could seriously feel the muscles in my legs straining. It felt unsafe to proceed after 5 singles. Up to that point they felt very productive. I did rep work at bodyweight. My body felt nice and primed from the singles, but my fast twitch fibers mus...
Read more