A Year of Calisthenics and Powerlifting Progress (6'2", 200lbs, 19y/o - 3 years lifting, 1.5 specifically BWF Focused)

[rea]

@von20207777 Thank you so much for sharing! Good luck for your future

 

[von20207777]

@rea Welcome! Glad it was useful, the same to ya

 

[james_conor]

@von20207777 This may be a stupid question, but why grip the bar one hand pronated and the other supinated during deadlifts?

edit: thanks y'all!

 

[von20207777]

@james_conor Opposing directions allows for a better grip that doesn't allow the bar to rotate out of your hands when the weight gets heavy.

 

[dd73]

@james_conor Easier to Grip

 

[larissa007]

@james_conor So it doesn't slip

 

[godissovereign]

@james_conor When you get to heavier weights, the bar will eventually exceed the amount of grip you can apply with your fingers if you don't use a strap or a hook grip. If you hold in opposite directions, the bar will try to roll out of one hand but the other will then prevent that motion.

 

[faselina]

@von20207777 Neat. How often did you progress with the handstand?

 

[von20207777]

@faselina I trained it every session pretty much. Now every upper session. It's a skill so train whenever. I didn't take too complicated of an approach to straddle press either. Just trained it and pancake flexibility at least twice a week.

 

[dawn16]

@von20207777 how do you train pancake flexibility?

 

[von20207777]

@dawn16 Personally I trained hamstring flexibility, straddle (opening my leg angle), butterfly, and middle splits. Then when I could fold flat I got someone to help me with a partner stretch. That got me to where just recently I got my chest down. I can be more detailed if you need. Elevate your butt if you can't fold flat.

 

[dawn16]

@von20207777 yeah, i can barely do anything close to pancake! my straddle isn't great, and i can only lean forward with a flat back a couple of cm.

 

[von20207777]

@dawn16 A few centimeters is enough to start, get someone to push from your lower mid back and that's I think the best way to do it.

 

[aywo]

@dawn16 Standing pancake is a good way to go.

 

[artsy13]

@von20207777 Hey I am also a fellow powerlifter and BWF enthusiast, great to see your progress

 

[von20207777]

@artsy13 Thanks man!! Appreciate it

 

[m76]

@von20207777 This is awesome. Great job dude. Interested to see how much further you progress!! I've been doing 5/3/1 strictly for only 4 months now. I didn't think I could throw in bw but obviously it's doable!

 

[von20207777]

@m76 Thanks man!! And it's very doable I only use the lower days of 5/3/1. It's a very modifiable program. It's worked great.

 

[coffeegrinder]

@von20207777 Very motivating.

 

[von20207777]

@coffeegrinder Thank you