Bodyweight fitness program
Discussion
Bit of back ground - I had a good run at stronglifts back in 2013-2015. At the time I weighed 63kg and was squatting 125kg which I was happy with. Since then various things have got in the way and although I have stuck with 5x5 I have never got back to anything like the level I was at previously, and my OHP for example constantly stalled even when my other numbers were good. Time for a change.
Anyway - I started the Bodyweight Fitness 'recommended routine' on Monday. Quite a change but retains the squats (which I enjoy).
What I like, because I am lazy about these things, is that the app is very good and the inbuilt progressions should keep me going for quite some time.
I also like the focus on mobility.
Anyone else tried it?
The routine is here - https://www.reddit.com/r/bodyweightfitness/wiki/kb...
Anyway - I started the Bodyweight Fitness 'recommended routine' on Monday. Quite a change but retains the squats (which I enjoy).
What I like, because I am lazy about these things, is that the app is very good and the inbuilt progressions should keep me going for quite some time.
I also like the focus on mobility.
Anyone else tried it?
The routine is here - https://www.reddit.com/r/bodyweightfitness/wiki/kb...
I started it a couple of months ago and had a recent lull due to illness and work. I alternate between doing 3x5 squats and deadlifts for legs and add 2.5kg each day I do the exercises.
I started off where I felt comfortable but it soon he’s quite tough especially training to do gymnastic ring dips. My shoulder mobility is horrendous so working on that to help the handstand hold. There’s probably a few progressions missing: don’t think your gonna go dips straight into ring dips for example.
I started off where I felt comfortable but it soon he’s quite tough especially training to do gymnastic ring dips. My shoulder mobility is horrendous so working on that to help the handstand hold. There’s probably a few progressions missing: don’t think your gonna go dips straight into ring dips for example.
dai1983 said:
I started it a couple of months ago and had a recent lull due to illness and work. I alternate between doing 3x5 squats and deadlifts for legs and add 2.5kg each day I do the exercises.
I started off where I felt comfortable but it soon he’s quite tough especially training to do gymnastic ring dips. My shoulder mobility is horrendous so working on that to help the handstand hold. There’s probably a few progressions missing: don’t think your gonna go dips straight into ring dips for example.
Not just me then! I started off where I felt comfortable but it soon he’s quite tough especially training to do gymnastic ring dips. My shoulder mobility is horrendous so working on that to help the handstand hold. There’s probably a few progressions missing: don’t think your gonna go dips straight into ring dips for example.
I'll be doing the same with squats and deadlifts.
I agree the app progressions aren't as complete as they might be. There is lots of advice on the reddit page which off sets it a bit.
Do you do the other stuff as well - is it moulding mobility and starting stretching or something? I haven't really looked into those much, want to get comfortable with the recommended routine over the next few weeks and then build in the other stuff.
Pull ups I would say is my weakest element at the moment. I scraped 5-4-4 on Friday, 3 sets of 8 good pull ups seems like a long way off.
The pull ups will come. I can do more than 3x8 regular pull ups but putting legs at 90 degrees are loads harder! I try not to do over arm pull ups as they tweek my shoulder more than over arm ones.
I was doing the startbodyweight routine but found this other one and preferred the fact it had handstands and rings etc included
I just stretch off as usual but have been considering yoga. On Thursday I usually have to do a gash gym circuit in work. It’s not normally hard but takes it out of me enough so that it hampers me when I do my own stuff on wednesdays and Fridays.
I was doing the startbodyweight routine but found this other one and preferred the fact it had handstands and rings etc included
I just stretch off as usual but have been considering yoga. On Thursday I usually have to do a gash gym circuit in work. It’s not normally hard but takes it out of me enough so that it hampers me when I do my own stuff on wednesdays and Fridays.
I love a bit of bodyweight training. Been doing it for a couple of years now but have only been attempting and building up to more advanced moves in the last couple of months. Goals at the moment are one arm press ups, pistol squats and full range of motion hand stand press ups. Would love to be able to crank out a few one arm chins in the future to. The main problems for me are a lack of balance and flexibility at the moment. May also try to lower my body fat in the new year to make life a bit easier as well. If your into bodyweight training have a look at Al kavadlo's website.
Second week done. Really good work out today. Switched to pseudo planche press ups as the diamond press ups I could do no bother.
Also dropped angled hand stands and doing chest to wall.
Focusing a lot on form.
Mobility definitely needs work. I also hadn't realised how poor my posture is, but that's something I can work on all the time.
I decided back end of last week to shed some fat. I've never really bothered setting goals or focussed on my diet at all. It's always just been about staying decently fit and getting a bit of strength but I want to loose the fat around my stomach and get my abs showing.
So far so good!
Also dropped angled hand stands and doing chest to wall.
Focusing a lot on form.
Mobility definitely needs work. I also hadn't realised how poor my posture is, but that's something I can work on all the time.
I decided back end of last week to shed some fat. I've never really bothered setting goals or focussed on my diet at all. It's always just been about staying decently fit and getting a bit of strength but I want to loose the fat around my stomach and get my abs showing.
So far so good!
May be worth you checking out molding mobility then. It is on the BWF app with 'starting stretching'.
The mobility stuff is pretty short and meant to be done daily. The stretches are a bigger commitment and I am not sure I have the time, although I might steal elements.
https://phrakture.github.io/molding-mobility.html
https://phrakture.github.io/starting-stretching.ht...
My shoulder mobility is surprisingly good, I suspect from doing over head press.
The mobility stuff is pretty short and meant to be done daily. The stretches are a bigger commitment and I am not sure I have the time, although I might steal elements.
https://phrakture.github.io/molding-mobility.html
https://phrakture.github.io/starting-stretching.ht...
My shoulder mobility is surprisingly good, I suspect from doing over head press.
I'll have to check the stretching ones out. I'm enjoying it so far apart from the handstand hold and starting tuck front levers tomorrow. I get funny looks doing eccentric ring dips and one leg L sits as it is!
As I said previously I'm doing under arm "Chin" ups as I think they go easier on the shoulders but think i'll hit issues trying to do pull overs that way. Also watching his L sit video and laughing at his tucked L sit comment "to start, this will be excruciating". Cheers dude!
As I said previously I'm doing under arm "Chin" ups as I think they go easier on the shoulders but think i'll hit issues trying to do pull overs that way. Also watching his L sit video and laughing at his tucked L sit comment "to start, this will be excruciating". Cheers dude!
dai1983 said:
Tuck front lever trail was a resounding failure despite being able to do 3x8 very horizontal rows.
I had a brief attempt at that on Friday and quickly realised it's quite a way off! Like you I can do 3x8 horizontal rows no problem. My core is just not strong enough.
Not just us though -
https://www.reddit.com/r/bodyweightfitness/comment...
FWIW there is apparently an update to the app coming on the 20th for iOS.
One leg L sits absolutely kill my left leg when it is raised.
Off to the gym shortly. Looking forward to it.
Front levers are a vastly different exercise to horizontal rows.
FLs are primarily a lat exercise. Practice going in and out of tucked FL. Also do bent over barbell rows with your upper body fully horizontal and pulling the bar to your hips rather than to the chest.
I can hold proper FLs for about 2-3 seconds and tucked until my hands get tired.
FLs are primarily a lat exercise. Practice going in and out of tucked FL. Also do bent over barbell rows with your upper body fully horizontal and pulling the bar to your hips rather than to the chest.
I can hold proper FLs for about 2-3 seconds and tucked until my hands get tired.
Yer I think it's fairly well acknowledged that progression isn't great.
Had a good work out today.
Eating like a horse.
Now I'm doing the hollow hold properly it is an absolute ab killer.
Working on my pull up form as I don't think I was using my back muscles properly. Also trying to go slower and not focus particularly on the number of reps too much.
Switched to lightly weighted dips in lieu of rings as I don't have them yet.
Accidentally did a free standing hand stand today. Not for long! Moved my hands away from the wall a bit and just having one foot on the wall at a time.
Had a good work out today.
Eating like a horse.
Now I'm doing the hollow hold properly it is an absolute ab killer.
Working on my pull up form as I don't think I was using my back muscles properly. Also trying to go slower and not focus particularly on the number of reps too much.
Switched to lightly weighted dips in lieu of rings as I don't have them yet.
Accidentally did a free standing hand stand today. Not for long! Moved my hands away from the wall a bit and just having one foot on the wall at a time.
Did the routine down the park/against my neighbours garage earlier. Had to do supported pistol squats instead of the weighted squats/deadlifts I do in the gym.
Have been practicing the “pulling prep” from one of the videos going around. As a result managed to tucked front lever 3 times. Held it there for about 5 seconds each time before gravity had the better of me.
Enjoying it as I seem to be progressing again know a “3x8 week” is never far away
Have been practicing the “pulling prep” from one of the videos going around. As a result managed to tucked front lever 3 times. Held it there for about 5 seconds each time before gravity had the better of me.
Enjoying it as I seem to be progressing again know a “3x8 week” is never far away
Rings will be here next Saturday as that’s when I’m seeing my mum. I bought them but sent them to hers, she paid me and wrapped them up. Mental I know
Video:
https://m.youtube.com/watch?v=K3EwjmqsPnw
Video:
https://m.youtube.com/watch?v=K3EwjmqsPnw
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