EPTBodyweight Training - Page 11
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sob3k
United States7572 Posts
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Froadac
United States6733 Posts
 (btw, up to deadlifting almost 2x bodyweight, and squat 1.5x. My presses still suck. I might still try to deadlift at home, because I don't need no fancy equipment, (squat rack) just the barbell which I do have. Should I continue deadlifting w/ bodyweight?I need something that won't too much isometric pressure on the neck, with a focus on the core/back. (Not neglecting legs though, just not the focus per se) Which progressions should I be looking at? I'll regain access to a gym and will resume SS when I go back to college. However, I have a surgery in a month, and will have super atrophy over the 12 weeks of restrictions I have after, so I'd like to build up as much upper body strength as possible. Also, regaining reasonable flexibility is a goal. | ||
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eshlow
United States5210 Posts
As far as core/back what type of stuff have you been looking at? Any of the standard pullups/dips work well.... I don't know how well you can do with say back lever, front lever, planche, or any of those... same with pushup/row variations and handstand pushups. Do you have access to rings or a pullup bar or what? | ||
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Froadac
United States6733 Posts
On May 14 2012 01:16 eshlow wrote: If you can continue to deadlift and squat you should definitely do that. As far as core/back what type of stuff have you been looking at? Any of the standard pullups/dips work well.... I don't know how well you can do with say back lever, front lever, planche, or any of those... same with pushup/row variations and handstand pushups. Do you have access to rings or a pullup bar or what? No rings, but yes to pullup bar. I can't squat, do not have access to equipment. Could squat, but would be capped at 110 pounds. I can deadlift, will continue. Mostly I need to keep severe pressure off of this area (C6-T9).... until it gets reinforced. ![[image loading]](http://i.imgur.com/T5Ln2.gif) Why don't you know how well I could do? Just strength, or back stuff? | ||
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eshlow
United States5210 Posts
If you can do dips/pullups for now that works.. it's fairly all around for the most part | ||
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Deleted User 3420
24492 Posts
*GHIGH FIVES FOR EVERYONE* | ||
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Froadac
United States6733 Posts
On May 14 2012 08:19 eshlow wrote: Because I don't know what forces your spine can take for that area. If you can do dips/pullups for now that works.. it's fairly all around for the most part Can do... I'll post back if I have any questions | ||
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eshlow
United States5210 Posts
UK Amazon: http://www.amazon.co.uk/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120 | ||
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eshlow
United States5210 Posts
I figured it would be good to release this because structuring loading parameters is difficult for most people to do, especially in regard to these two different types of exercises. This article serves to help answer the questions in regards to building strength and hypertrophy: ~ How long do the sets need to be? ~ Why are they that length? ~ What overall volume (sets x holds) is good for these types of exercises Without further ado, http://www.eatmoveimprove.com/2012/05/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/ | ||
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mvdiabetes
India1 Post
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HNOblivion
Brazil37 Posts
On January 05 2012 15:12 Jitsu wrote: @Crawler, how do you like Paleo? Any links you can hook me up with in regards to going full Paleo? Really want to experiment with it. http://www.fathead-movie.com/ http://freetheanimal.com/ http://www.marksdailyapple.com/ | ||
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GuiltyJerk
United States584 Posts
 gonna start an integrated BB and bodyweight program once I finish it | ||
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eshlow
United States5210 Posts
On May 24 2012 21:18 GuiltyJerk wrote: Got Eshlow's book the other day :D can't put it down gonna start an integrated BB and bodyweight program once I finish it Let me know if you want a critique or have any questions | ||
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Snuggles
United States1865 Posts
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Catch
United States616 Posts
Anyway, here it is. + Show Spoiler + Day 1 Overhead Press - 5/3/1 Deadlift - 5 x 10 at 140 lbs Calves Day 2 Deadlift - 5/3/1 Planche Progression [Frog] Pull up/Pendley Rows Day 3 Bench Press - 5/3/1 L Seat Progression Calves Day 4 Squat - 5/3/1 Overhead Press 5 x 10 at 50 lbs Rollout/Plank Hopefully that is good. I really need to increase my arm strength/stability [specifically triceps], so I plan on trying to do that. Might swap out OHP on squat day for close grip bench. Dips put a ton of strain on my shoulder/trap area. | ||
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eshlow
United States5210 Posts
On June 02 2012 09:08 Catch wrote: So I am incorporating body weight training into my 5/3/1. I was wondering if someone could take a look at it and make sure its okay. I read Eshlow's post on incorporating body weight and barbell training, but I can't afford the book yet so I had to kind of piece things together. Anyway, here it is. + Show Spoiler + Day 1 Overhead Press - 5/3/1 Deadlift - 5 x 10 at 140 lbs Calves Day 2 Deadlift - 5/3/1 Planche Progression [Frog] Pull up/Pendley Rows Day 3 Bench Press - 5/3/1 L Seat Progression Calves Day 4 Squat - 5/3/1 Overhead Press 5 x 10 at 50 lbs Rollout/Plank Hopefully that is good. I really need to increase my arm strength/stability [specifically triceps], so I plan on trying to do that. Might swap out OHP on squat day for close grip bench. Dips put a ton of strain on my shoulder/trap area. Seems OK though it depends on what your goals are and what version of 5/3/1 you are doing... | ||
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Chunhyang
Bangladesh1389 Posts
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Catch
United States616 Posts
On June 02 2012 09:23 eshlow wrote: Seems OK though it depends on what your goals are and what version of 5/3/1 you are doing... Mostly boring but big without the 5x10 bench and squat. Messes with my shoulders too much, so i just cut it back to deadlift and squat. I have three goals (in order): 1. Get a monster deadlift 2. Strengthen my arms. 3. Bodyweight OHP by the end of the year. Concerning #2, they are ridiculously weak; I tried to do a one arm push up the other day and they shook so much I couldn't even do one. My triceps are probably really weak as well. I also have been working on my wrist flexibility. I use the stretches and stuff outlined in the flexibility friday thing on r/bodyweightfitness. I got into a push up position to do the planche leans, and my arms shook like crazy again. ...tl;dr my arms suck and I want to get them stronger. | ||
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eshlow
United States5210 Posts
On June 04 2012 00:12 Chunhyang wrote: May I add to this thread and say that trying to get a manna is probably the hardest physical thing I've tried to do in my life. @_@ I agree sir. | ||
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eshlow
United States5210 Posts
On June 04 2012 01:02 Catch wrote: Mostly boring but big without the 5x10 bench and squat. Messes with my shoulders too much, so i just cut it back to deadlift and squat. I have three goals (in order): 1. Get a monster deadlift 2. Strengthen my arms. 3. Bodyweight OHP by the end of the year. Concerning #2, they are ridiculously weak; I tried to do a one arm push up the other day and they shook so much I couldn't even do one. My triceps are probably really weak as well. I also have been working on my wrist flexibility. I use the stretches and stuff outlined in the flexibility friday thing on r/bodyweightfitness. I got into a push up position to do the planche leans, and my arms shook like crazy again. ...tl;dr my arms suck and I want to get them stronger. Seems alright then.. you're pressing (2x OHP, 1x bench) 3x a week so that's good. Depending on where you're at you might be able to add a bit more volume but see how it turns out | ||
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