von20207777
New member
So first, I made a progress video covering the past year from the end of last year to now. Here's the video:
Brief synopsis:
For the upper body I've followed Overcoming Gravity for my programming. I won't say much about the routine because it varies depending on the trainee's size, strength levels, and how quick they adapt.
I also ran PPL for about 2 months this year, ate a shit load, gained some size, it worked well. But mostly I like DUP because of the higher frequency.
The lifts and skills I focused on most this year were:
Brief synopsis:
- Bodyweight: 180 to 200lbs
- Handstand: 5s to 32s
- Front-lever: 10s open tuck to a 10s 1-leg extended max hold
- Back-lever: 2s straddle to a 10s straddle and about 5s full hold (not perfect form though)
- Weighted-pull-up: +90x3 to 110x3 (95x1 to 130x1)
- Weighted-dips: +75x5 -> 95x5
- Estimated Powerlifting Total: 900lbs to 1160lbs
- Bench from 205x1 to 205x7 (I don't train bench either)
- Squat from 315x1 to 315x6 (was inconsistent with my squat training for the longest time until I started 5/3/1 this fall)
- Deadlift from 325x5 to 405x5 (my most consistently trained powerlift. I love deadlifting).
- I strained my hamstring which put me out of leg stuff for 6 weeks in August. Lesson: don't do stretches you're not ready for. Progress slowly. I tried a loaded split stretch I simply wasn't ready for and paid for it.
- I went through a brief period where my right shoulder was impinged. Lesson: I was doing too much internally rotated and too much pushing. Quickly after adding a good amount of pulling and external rotation work this was resolved.
- I got wrist extensor tendonitis (not diagnosed, but my symptoms and recovery methods matched). I was working front-handsprings, olympic lifts, and handstand work simultaneously and my wrist ligaments were not getting anywhere near enough recovery time. Lesson: always do wrist mobility work and don't go on them every single day unless you're 100% sure you can handle it.
For the upper body I've followed Overcoming Gravity for my programming. I won't say much about the routine because it varies depending on the trainee's size, strength levels, and how quick they adapt.
I also ran PPL for about 2 months this year, ate a shit load, gained some size, it worked well. But mostly I like DUP because of the higher frequency.
The lifts and skills I focused on most this year were:
- Overhead press
- Weighted pull-up
- Front-lever
- Planche (made shit progress, just learning now how to train it and what works for me)
- Deadlift
- Front lever and planche working a lot of static holds along with brute strength building through weighted push-ups, weighted dips and OHP, front lever rows, and weighted pull-ups.
- OAC
- HSPU through overhead press and decline pike push-ups
- Getting a 500lb deadlift and a 405lb squat (also 3 plates on bench press would be neat without strictly training it).
