Elite Bodyweight Training
 
HomeHome  CalendarCalendar  FAQFAQ  SearchSearch  MemberlistMemberlist  UsergroupsUsergroups  RegisterRegister  Log inLog in  

Share | 
 

 CZAR Training ROUTINE. Need opinions please.

View previous topic View next topic Go down 
AuthorMessage
czar



Posts : 13
Join date : 2012-01-16

PostSubject: CZAR Training ROUTINE. Need opinions please.   Wed Apr 18, 2012 8:22 am

Hi guys, I would apreciate if you gave me some advices considering my training program.

PROBLEM: Not sure if doing too much sets, usually 45-55 minutes of training without warmup.

MAIN GOALS: Increase pull/push max strength, pullups/dips/hspu max reps, strength endurance. Calisthenics only (+backpack with weight). Mass gaining is collateral.

CURRENT STATS: BW = 90 kg = 198 lbs, height 184 cm. Pullup max 112-115 kg = 253 lbs. Not sure.

TRAINING: now i would describe my main days, always a warmup before training. Superset is written like this:
A:// pullups 8,7,6,6
dips 7,6,5,5// - dips right after pullups, then 1 minute rest.
Trying not to go until failure; mid pullups = grip with palms away from face, slightly wider than shoulders. mid dips = slightly wider than shoulders. body mostly vertical, knees bent. GRIP = superset of //47s palms away hang + 45s rest// done 3 times.

MO: MAX strength.
A:// mid pullups 10,9,8,6
dips 10,10,7,7//
mid partial hspu, triceps paralel to ground 4,4,4,4,4 + 1 deepest hspu
B:// L-sit mid pullups 5,5,4
wide dips 7,6,6//
C:// knees tucked frontlever 17s,14s,11s
diamond pushup on fists 8,5,5//
D:// mid chinups (palms to face) 8,7,6
skullcrushers (bw triceps extension) 10,6,6//

TU: HEAVYBAG Muay Thai short session + CORE (+4x back lever progression) + OneLeg Squats 4 sets (10,8,8,6 each leg). + GRIP

WE: HEAVYBAG Muay Thai session.

TH: EXLOSSIVE Strength + GRIP
A:// sternum pulllups with leg swing help 6,6,5,4
muscle up dips 9,9,8,7//
B:// mid pullups to mid chinups (changing grip when in the air) 7,7,6,5
mid pushups with throwing arms to the front 6,6,5,5//
C:// lunges going forward with a stone in hands (+15 kg) 10,10,10,10
squats with stone 7,4,4,3//
muscle ups with legs help 3,3,2,2
D:// biceps bodyweight curls 10,9,8,7
skullcrushers 10,9,8,7//
+ GRIP training

FR: HEAVYBAG Muay Thai short session + CORE (+4x back lever progression)

SA: ABS (or CORE) + (I call it) BRB (Bar Barian) Circuit Workout, 6 circuits, trying for the shortest time, rest as short as possible. Moving to another exercise after done required reps in one (or in later curcuits) or more sets.
// mid pullups 10,9,8,7,6,6
mid dips 10,9,8,7,6,6
mid chinups 10,9,8,7,6,6
wide pushups 20,19,18,17,16,16//
last time with good form i did it in 26:37.
total pushups 106, total pullups, chinups, dips 46.

SU: Parkour techniques training.
---------------------------------------------------
SO, IT'S a loong post, If you read through it all - Thanx for your time and congratulation. ANY CRITICS/ADVICES are Welcomed. BIG thanx in advance. I am also aware i got no actual only rest day in my week cycle. Next week is rest week as I do 4 weeks of workout + 1 week rest (low work) - then I change my training plan in some ways. THANX IN ADVANCE
Back to top Go down
View user profile
czar



Posts : 13
Join date : 2012-01-16

PostSubject: Re: CZAR Training ROUTINE. Need opinions please.   Thu Apr 19, 2012 10:55 am

what up? too long to read? Comeon people, I want no other people to answer. There was a reason for me writiing the topic in here as YOU KNOW WHAT U TALKING BOUT. Smile Just wanted your opinions what u would change....
Back to top Go down
View user profile
sclarkson1

avatar

Posts : 247
Join date : 2012-01-02
Age : 24
Location : Alberta, Canada

PostSubject: Re: CZAR Training ROUTINE. Need opinions please.   Thu Apr 19, 2012 12:52 pm

It looks pretty damn well covered, so good job on that part. Very Happy

The only thing that I noticed, and maybe I just missed it, is that there doesn't seem to be any direct upper chest training. Doing incline pushups at different levels will remedy this.

What would it do? Help you with your strength/endurance, help to make your chest look more full, and much more. Hope this helps. Very Happy
Back to top Go down
View user profile
czar



Posts : 13
Join date : 2012-01-16

PostSubject: Re: CZAR Training ROUTINE. Need opinions please.   Thu Apr 19, 2012 2:28 pm

Thank you very much sclarkson1,
I'm glad someone did read my post.

Yeah, I don't have any upperchest direct push movements. I thought i would engage the area with other exercises like HSPU (a bit) and diamond pushups and even tho not directly. But I'm gonna definitely add some incline pushing movement to my routine next month cycle Smile.

So you think there is no need in cutting down sets or something like that? Unless I don't feel like overtraining ofcourse...

Anyway, thank you again. It's nice to know there is somebody out there who thinks your routine is ok Wink...
Back to top Go down
View user profile
sclarkson1

avatar

Posts : 247
Join date : 2012-01-02
Age : 24
Location : Alberta, Canada

PostSubject: Re: CZAR Training ROUTINE. Need opinions please.   Thu Apr 19, 2012 7:31 pm

The only reason to cut down sets is if you were not getting results. Your sets seem fine. Ya, while hspu and diamonds may touch the upper chest, its just not enough.
Back to top Go down
View user profile
Sponsored content




PostSubject: Re: CZAR Training ROUTINE. Need opinions please.   

Back to top Go down
 
CZAR Training ROUTINE. Need opinions please.
View previous topic View next topic Back to top 
Page 1 of 1
 Similar topics
-
» Aaron Rouge-Serret - Training Days
» Usain Bolt aims for Daegu & On track says coach
» Andrew Hinds training in Melbourne
» Camilo's Workout Routine
» GPX5000 training day

Permissions in this forum:You cannot reply to topics in this forum
 :: Training :: Training Routines-
Jump to: