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 Sosna's BBR Journey + Training History

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Fed X

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PostSubject: Re: Sosna's BBR Journey + Training History   Thu Aug 02, 2012 3:44 pm

Sosna wrote:
02/08/12

Mini BBR's 2

4 muscle-ups
35 dips
18 pull-ups
35 push-ups
4 muscle-ups

Time - 3:19



3 full front lever max holds - getting about 2-4 sec holds

Max Muscle-ups + 5kg straight legs - 7 reps (For these I'm actually tying my legs together with a belt +5kg)

Max reps Pull-ups - 28 reps, most I've ever done was 26 and that was in Feb before injury.












awesome
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Sosna

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PostSubject: Re: Sosna's BBR Journey + Training History   Fri Aug 31, 2012 4:22 am

Well my training over the past few weeks has been very random and too random to write down really. Since finding the park near by I have been doing a lot of freestyle sets etc. Anyway I'm planning on having a much more structured training routine again and I'll post up roughly what it's going to be like.

I decided to do a max rep test yesterday and these are the results:

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Sosna

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PostSubject: Re: Sosna's BBR Journey + Training History   Wed Sep 05, 2012 12:07 am

As my training has been lacking consistency recently I have taken it upon myself to construct a new training routine revolving around my current goals. I have been on a strength building phase for a long time, Roughly 4 months, so I really feel I need to increase my endurance for a few months. I wanted to try and keep the routine simple and for it to hit every muscle group sufficiently.


Goals:

Increase Pull-up and Dip endurance.
Increase Gymnastic move strength.
Condition legs.


List of Goal exercises:


UpperBody -

Planche
Front Lever
Back Lever
Handstands
Pull-ups
Dips
Push-ups
Muscle-ups +20lbs

LowerBody -

Pistol Squat
Lunges
Jumping squat
Sprints/Run
Calf Raise
Flexability work (Shoulder, Wrist or Legs. Just everything really)

Core -

L-sit/Vsit/Manna
Dragonflags
Leg Raises
Plank

----

Routine I have come up with:


Monday - [2 min breaks] Planche Progression (5 x 10 sec), Front Lever Progression (5 x 10 sec), Back Lever Progression(5 x 10 sec), 20 Mins Handstand training, Pull-ups, Dips,


Tuesday - Muscle-ups +20lbs, Push-ups, Dragonflags, L-sit Progression, leg raises, Plank


Wednesday - [2 min breaks] Planche Progression(5 x 10 sec), Front Lever Progression (5 x 10 sec), Back Lever Progression (5 x 10 sec), 20 Mins Handstand training, Pull-ups, Dips,


Thursday - Pistol squats, Lunges, jumping squats, calf raise, Flexability work


Friday - [2 min breaks] Planche Progression(5 x 10 sec), Front Lever Progression (5 x 10 sec), Back Lever Progression(5 x 10 sec), 20 Mins Handstand training, Pull-ups, Dips,


Saturday - Dragonflags L-sit progression, leg raises, Plank


Sunday - Pistol squats, Lunges, jumping squats, calf raises, Flexability work

----

I will of coarse vary what I am doing slightly with regards to each movement but my Idea here is to keep everything consistent to effectively gauge my progress. The only dynamic strength move I will be doing is Muscle-ups +20lbs. The reason for this is that I don't want to lose any strength with the muscle-up. In fact since I'm able to do 6+ reps already I may increase the weight around 1-2lbs per week. I will also only be doing muscle-ups once a week as to not stress my body too much.

My First week will be sort of a test to see what progression I should be on or how many reps I should be doing for each exercise.

Feel free to comment and give your opinions Very Happy

Best of Strength to all.

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AJ.

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PostSubject: Re: Sosna's BBR Journey + Training History   Wed Sep 05, 2012 7:38 pm

Nice post Sosna! I'm thinking of following this template. Cool

Something like:

Monday : Legs (+ Kickboxing)
Tuesday : Planche + FL + BL + HS + Pull ups + Dips
Wednesday : Muscle ups + Push ups + Abs (+ Kickboxing)
Thursday : Planche + FL + BL + HS + Pull ups + Dips
Friday : Legs (+ Kickboxing)
Saturday : Planche + FL + BL + HS + Pull ups + Dips
Sunday : Muscle Ups + Push ups + Abs
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Sosna

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PostSubject: Re: Sosna's BBR Journey + Training History   Wed Sep 05, 2012 9:54 pm

boyka wrote:
Nice post Sosna! I'm thinking of following this template. Cool

Something like:

Monday : Legs (+ Kickboxing)
Tuesday : Planche + FL + BL + HS + Pull ups + Dips
Wednesday : Muscle ups + Push ups + Abs (+ Kickboxing)
Thursday : Planche + FL + BL + HS + Pull ups + Dips
Friday : Legs (+ Kickboxing)
Saturday : Planche + FL + BL + HS + Pull ups + Dips
Sunday : Muscle Ups + Push ups + Abs

That seems like it would work fine, Similar to mine and you have a break from upper body Monday and Friday. Give it a shot and see how it works for you Very Happy Only thing I'm worried about is planche 3x a week I might do it only twice but I'll see how taxing it is.
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PostSubject: Re: Sosna's BBR Journey + Training History   Mon Sep 17, 2012 8:01 pm

06/09/12



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PostSubject: Re: Sosna's BBR Journey + Training History   Mon Sep 17, 2012 8:01 pm

09/09/12

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PostSubject: Re: Sosna's BBR Journey + Training History   Mon Sep 17, 2012 8:03 pm

14/09/12

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PostSubject: Re: Sosna's BBR Journey + Training History   Mon Sep 17, 2012 8:05 pm

"Inside The BBR's" - An IronLoo Routine

Set 1 = 50 Dips - 30 sec rest, 25 Pull-ups - 30 sec rest, 50 Push-ups 30 sec rest

10 mins

Set 2 = 45 Dips - 30 sec rest, 25 Pull-ups - 30 sec rest, 40 Push-ups 30 sec rest

10 mins

Set 3 = 40 Dips - 30 sec rest, 24 Pull-ups - 30 sec rest, 35 Push-ups 30 sec rest

Very Good workout, 10 Mins rest was probably a bit too much but I'll work on getting it down. It was still really hard though, just shows me how much I need to improve my overall endurance.

The Push-ups kill me every time, even though I can do 80+ fresh.
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PostSubject: Re: Sosna's BBR Journey + Training History   Wed Sep 19, 2012 12:55 am

19/09/12

2 Random sets of Pull-ups

23 reps

2 mins Rest

25 reps


Apart from that work and Rest (really sore in my triceps today.)
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PostSubject: Re: Sosna's BBR Journey + Training History   Sat Sep 22, 2012 11:35 pm

20/09/12

Rest again

Tricep muscles not sore but tendons are very tender.

Did some stretches etc
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PostSubject: Re: Sosna's BBR Journey + Training History   Sat Sep 22, 2012 11:42 pm

21/09/12

My Friend Stu was over and I was teaching him how to do muscle-ups, He is a quite a decent fitness level with around 15ish pull-ups.

Anyway after a lot of explaining and examples of technique I managed to get him to do one with a band assisting him. Around 10 mins after getting his first one he managed to string 4 together. This really shows me how important technique is for muscle-ups.

As for my training,

Superset of

5 muscle-ups, 20 bar dips, into front lever hold 4-5 secs, 15 pull-ups, 10 leg raises and then 30 push-ups. Every thing apart from the push-ups without leaving the bar.

Then a lot of muscle-ups probably around 30 in low sets of like 3-4. Mostly to explain technique.



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PostSubject: Re: Sosna's BBR Journey + Training History   Sun Sep 23, 2012 12:07 am

22/09/12 The Playing Card Workout

Stu was back over again and he mentioned he did a workout with a pack of cards while away at camp. I'm sure most of you know about it, Tim posted about it about a year ago.

I'll briefly explain it for anyone who doesn't know.

You have a Pack of cards, shuffle the deck and now you need to assign exercises to each suit in the deck.

The exercises I picked were:

Hearts = Push-ups
Clubs = Dips
Diamonds = Pull-ups
Spades = Leg Raises

and for a surprise:

Black Joker = 5 Muscle-ups
Red Joker = 20 Weighted Squats (30Kg Vest)

You will now perform each exercise according to what number is on the card with no rest between sets.

so the rep Range is from 2 - 14 (Ace being 14)

You will complete 104 reps of each exercise.

We did the workout and it took us 41 mins to complete which I think was quite good. Not too bad for cardio also because your heartrate is always high with no rest.

Afterwards I had about 10 Mins rest and then did another superset.

10 Hanging Leg Raises
25 Push-ups

5 Rounds
10-15 sec rest.

Overall a very effective workout for only 1 hour.

Planning on giving the BBR's another go in 3-4 days so we will see how that goes. My best time for it so far was 6 mins 40 secs.




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PostSubject: Re: Sosna's BBR Journey + Training History   Sat Oct 13, 2012 12:19 pm

I'm horrible at keeping up with my log,

but here is what I was doing today as part of my workout.

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