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 Pyramid and superset training

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circusfreak

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PostSubject: Re: Pyramid and superset training   Mon Jul 19, 2010 10:43 pm

BleHz0r wrote:
metin never calms down lol.

i dont rest if i do that.. one after the other. to catch a breath or drink some water.
the point is to get ure heart rate up to loose bw, all the while pushing hard to build some strenght and mass.
its an effective way to get strong and stay lean.


Great sets guys. I like the weighted ones, that looks tough ( and everything LBM does is tough lol)

well put champ about "its an effective way to get strong and stay lean", couldn't of said it better my self.
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pulldoggpull

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PostSubject: Re: Pyramid and superset training   Tue Jul 20, 2010 4:33 am

some basic pyramid:

step 1: 1 push up, 2 squats, 3 leg raises
step 2: 2 push ups, 4 squats, 3 leg raises

etc etc.. do all this till step 10 and then back down.

you can also pick harder exercises ofc last time i did pull ups, push ups and dragon flags, all in the hardest variation i could get them in. no rest in between sets. you can also do 3-5 smaller pyramids like that.

then i also like doing

pull up - push up - triceps extention, full squat 2-2-2-2 then 4-4-4-4 then 6-6-6-6 etc as high as u can and then back down again. and then repeat a few more times.

sometimes i do a pyramid for upperbody/core and then another for lowerbody/core and vary those. this is also fun.


rest? huh.. uumm.. listen to ur body. if u think u needa drink some whatever or catch ur breath for a few secs to complete the next set, do it.

and ofc i love doing giant sets of whatever.. go from one exercise to the other with no rest and get the most out of ur s**t.
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LittleBeastM - SS3

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PostSubject: Re: Pyramid and superset training   Tue Jul 20, 2010 4:34 am

I DONT LIKE WROTED DOWN SUPERSETS.. A SUPERSET IS GOING ALL OUT I GOT MINE IN MY HEAD AND I KEEP CHALLENGING MYSELF WITH THE CRAZIEST s**t .. I AM GONNA RECORD A VIDEO OF MINE SOON .. AHAHAHAHAHAHAHAHHA


AND YALL DUDES GOTTA STRIVE FOR THE HARDEST s**t POSSIBLE.. I WAS ALWAYS GOIGN TRICEP EXTENSIONS I WAS DIEING TO GET THE ONE ARMS.. AND THATS WHAT I GOT RIGHT NOW AND ITS EXTREMEEEEEEE ASDHHASDHSDA HASDHA SDASD ADS
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BleHz0r



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PostSubject: Re: Pyramid and superset training   Tue Jul 20, 2010 8:59 am

circusfreak wrote:
Great sets guys. I like the weighted ones, that looks tough ( and everything LBM does is tough lol)
well put champ about "its an effective way to get strong and stay lean", couldn't of said it better my self.
thx xD
the only problem is that now i cant do half anymore Sad
and inverted rows instead of pullups because im using my backpack cuz i dont have a vest.. it still works lol. i love it. just lowered the poundage now.. xD
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McCoy

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PostSubject: Re: Pyramid and superset training   Tue Jul 20, 2010 9:33 pm

I take some kawfee wid it.

Metin is the new Billy Mays and it was well known that Billy Mays never ever calmed down.
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circusfreak

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PostSubject: Re: Pyramid and superset training   Wed Jul 21, 2010 6:25 am



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Mdrop

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PostSubject: Re: Pyramid and superset training   Wed Jul 21, 2010 2:43 pm

circusfreak wrote:



Awesome! That was even fun to watch in my opinion. I wish i had some friends around my strength level to do that kinda stuff with...
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circusfreak

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PostSubject: Re: Pyramid and superset training   Sat Jul 24, 2010 2:10 am

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axxstrix

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PostSubject: Re: Pyramid and superset training   Sat Jul 24, 2010 3:22 am

awesome bro

gettin it in
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pulldoggpull

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PostSubject: Re: Pyramid and superset training   Sat Jul 24, 2010 4:35 am

nice circus! very nice! and seems like being fun over there with all the kids Smile
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Marcusuni



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PostSubject: Re: Pyramid and superset training   Sun Jul 25, 2010 6:35 pm

The numbers are just for this adjust them to your level. This is one i thought of today, and you need pushup handles. You increase the reps as you change hand positions moving across the handles.

Left arm on handle, right arm on floor-1pushup
Both arms on one handle- 2 pushups
Left arm on floor right arm on handle-3 pushups
Both arms on floor in close grip-4 pushups
Left arm on handle, right arm on floor-5 pushups
Both arms on handle-6 pushups
And then start from the 1 other side, so you would start with, Right arm on handle and left arm on floor and move your way across increasing the reps
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Michael8christian

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PostSubject: Re: Pyramid and superset training   Mon Jul 26, 2010 3:59 am

by Coach Sommer
http://www.gymnasticbodies.com/forum/viewtopic.php?f=12&t=4398

Perform:
1x5 PL Box Press HS
1x5 Pike Box Press HS
1x10 Straddle Box Press HS
Walking HSPU Ladders

Finish with 2x10 Wrist Pushups

notes:
1) Rest 1-2 minutes between Press HS sets.
2) You may substitute a Chest roll to HeS + press up to HS for the PL.
3) Remember to adjust the height as necessary during the Box Press HS variations to ensure that the presses are sufficiently challenging.
4) If you cannot press to HS, then press to HeS.
5) If you are strong enough, replace the Box Press HS variations with Press HS from an L-sit on parallets or PBs.
6) If you exceptionally strong, perform the Press HS variations on the XR.
7) After the last set of Press HS; rest 3-5 minutes then start the Walking HSPU Ladders.
8 ) Begin with Box HeSPU; perform 2 reps then immediately do 6 steps of HS Wall Runs. Take a few breaths and then move on to Negative HeSPU performing 2 reps followed by 6 steps of HS Wall Runs, continue on upward through the HSPU progressions in this fashion until you reach the hardest variation you are capable of, rest 3-5 minutes and then reverse ladder back to the beginning. You will now have completed one round.
9) How many rounds you perform depends on the number of rungs that were in your ladder; e.g. you only made it to the first exercise, you will perform 10 rounds (20 . E.g. you made it to the 5th exercise, you will perform 2 rounds.
10) Adjust the reps in the Walking HSPU Ladder as necessary. If performing two reps at a time is too difficult, drop to one repetition of each variation. If performing two is too easy, increase to three, four or even five reps per variation.

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circusfreak

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PostSubject: Re: Pyramid and superset training   Mon Jul 26, 2010 6:58 am

Michael8christian wrote:
by Coach Sommer
http://www.gymnasticbodies.com/forum/viewtopic.php?f=12&t=4398

Perform:
1x5 PL Box Press HS
1x5 Pike Box Press HS
1x10 Straddle Box Press HS
Walking HSPU Ladders

Finish with 2x10 Wrist Pushups

notes:
1) Rest 1-2 minutes between Press HS sets.
2) You may substitute a Chest roll to HeS + press up to HS for the PL.
3) Remember to adjust the height as necessary during the Box Press HS variations to ensure that the presses are sufficiently challenging.
4) If you cannot press to HS, then press to HeS.
5) If you are strong enough, replace the Box Press HS variations with Press HS from an L-sit on parallets or PBs.
6) If you exceptionally strong, perform the Press HS variations on the XR.
7) After the last set of Press HS; rest 3-5 minutes then start the Walking HSPU Ladders.
8 ) Begin with Box HeSPU; perform 2 reps then immediately do 6 steps of HS Wall Runs. Take a few breaths and then move on to Negative HeSPU performing 2 reps followed by 6 steps of HS Wall Runs, continue on upward through the HSPU progressions in this fashion until you reach the hardest variation you are capable of, rest 3-5 minutes and then reverse ladder back to the beginning. You will now have completed one round.
9) How many rounds you perform depends on the number of rungs that were in your ladder; e.g. you only made it to the first exercise, you will perform 10 rounds (20 . E.g. you made it to the 5th exercise, you will perform 2 rounds.
10) Adjust the reps in the Walking HSPU Ladder as necessary. If performing two reps at a time is too difficult, drop to one repetition of each variation. If performing two is too easy, increase to three, four or even five reps per variation.


Maybe one day. i hope so.

Gee they have some good WOD on that site.
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circusfreak

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PostSubject: Re: Pyramid and superset training   Mon Jul 26, 2010 6:59 am

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vassili

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PostSubject: Re: Pyramid and superset training   Thu Jul 29, 2010 5:45 am

really nice push up squat pyramid , lucky to have some friends to train together.

thanks for sharing darren !
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circusfreak

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PostSubject: Re: Pyramid and superset training   Fri Jul 30, 2010 12:19 am

vassili wrote:
really nice push up squat pyramid , lucky to have some friends to train together.

thanks for sharing darren !

i got a little thing going on here bro. 2 different groups every week, one on mondays and its a mix of girls and guys, and then a group on wednsday nights, and thats a different group of guys. Slowly building a Calisthenics community.............fucking love it
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csaba

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PostSubject: Re: Pyramid and superset training   Fri Jul 30, 2010 1:25 am

circusfreak wrote:

i got a little thing going on here bro. 2 different groups every week, one on mondays and its a mix of girls and guys, and then a group on wednsday nights, and thats a different group of guys. Slowly building a Calisthenics community.............fucking love it

awesome! keep doing great things man. cheers
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vassili

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PostSubject: Re: Pyramid and superset training   Fri Jul 30, 2010 2:50 am

csaba wrote:
circusfreak wrote:

i got a little thing going on here bro. 2 different groups every week, one on mondays and its a mix of girls and guys, and then a group on wednsday nights, and thats a different group of guys. Slowly building a Calisthenics community.............fucking love it

awesome! keep doing great things man. cheers

yeahh ++1000
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vassili

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PostSubject: Re: Pyramid and superset training   Sat Sep 18, 2010 12:47 pm

max HSPU FREESTANDING on push up bar - max HSPU FREESTANDING on ground - max tucked planche push up - max bulgarian dips - max triceps extension

45 sec rest between each set

max 90 degree push up on push up bar - max roll 90 degree push up - max HSPU freestanding on ground - max planche push up with hand reversed - max wall planche push up - max dips with 20 kg added

45 sec rest between each set

love them !
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'Brix

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PostSubject: Re: Pyramid and superset training   Sun Sep 19, 2010 8:38 am

You guys have inspired me to take my workouts to a whole new level...right now I'm not feeling the burn, but that's gonna change Twisted Evil
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nguyenquanghung

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PostSubject: Re: Pyramid and superset training   Mon Apr 23, 2012 12:12 am

30 normao pushup,30 incline,30 decline,10 clapping,30decline(higer),10 wall hespu,6 wall hspu
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