Interesting as many seem to thrive on greater exposure to certain movements. That's certainly the trend in S & C circles, as far as I can see.
I'm going the opposite direction now. Basically, OAP's and pullups on Monday, pistols and deadlifts on Wed and handstand pushups and inverted rows on Fri. I've tried higher frequency but seem to do better with ample recovery.
Location: Wherever I am I doing fine. I am here for a good not a long time.
Posts: 12,558
Quote:
Originally Posted by Dreamliner
Interesting as many seem to thrive on greater exposure to certain movements. That's certainly the trend in S & C circles, as far as I can see.
I'm going the opposite direction now. Basically, OAP's and pullups on Monday, pistols and deadlifts on Wed and handstand pushups and inverted rows on Fri. I've tried higher frequency but seem to do better with ample recovery.
In all my reading lately about improving certain lifts one thing seems to keep being mentioned and that is training multiple times a week. The exception being deadlift, I dont think anyone is doing deads multiple times a week. They might hit the posterior chain with glute ham raises or other exercises but only do a strict deadlift once a week. I learned I can not squat more than twice a week and still be able to benefit from it. And I think I can bench and OHP twice a week to positive results so I might start doing OHP on bench day the way I do bench on OHP days.
Ha good job. Was that before or after the pistols? Either way impressive.
Thanks, I always do pistols before deads, as they require concentration, and as deads take a year or two off my life. Maybe that's why they call it the DEADlift.
Location: Wherever I am I doing fine. I am here for a good not a long time.
Posts: 12,558
I did deadlifts today and yes they may be taking years off my life. Good thing I have only been doing them for the past year or two. Got 305x3 on my last set, was a little light headed after that one.
Short one today: two supersets wall-supported handstand pushups and inverted rows, one superset lever pushups: and neutral-grip pullups. Finished with one set of pistol squats and one set of squat jumps.
Long walk with a few sprints thrown in.
*Used a foam roller for this. Place one hand on foam roller, fully extend arm to side by rolling out the foam roller and do pushups with the other arm.
Would normally have worked out today but was busy at the computer promoting my fitness workshop for tomorrow.
BUT, as the dogs got me up at 5:30 this morning, and I couldn't get back to sleep, I walked the 2.6 miles to Panera, for coffee, and walked the 2.6 miles back.
Also walked the dogs three times. So, even my 'sedentary day' yielded 7-8 miles of walking.
And on several occasions I got up from my chair, at the computer, and bear-walked to the living room to wrestle with dogs. Then I would inchworm back to the computer. Then I would alligator walk to the bathroom, etc. You know, animal movements. Fun stuff and fairly strenuous. Threw in some duck walks and some gorilla hops, etc.
Changing things up a little bit. Two things: (1) I'm working up to free handstands and (2) one-armed pushups and pistol squats are a little arduous to function as go-to exercises in my routine. So, I'm regressing to slightly easier versions of those exercises, movements I can perform for several reps, and then re-testing the one-armed pushups and pistols periodically.
Today: some basic tumbling and then practiced kicking up to free handstands. Followed with 'L7 Pushups' and weighted pullups. Finished with a long walk interspersed with some hill sprints.
Funny, I drank all weekend and had a red-letter day today:
Record four consecutive wall-supported, forehead-to-floor handstand pushups, probably could have gotten a fifth. Then got a record consecutive six pistols. But the star of the day ...
My first free-handstand! Kicked up and stuck it. Legs were crazy bent but I held for several seconds. Think I came down prematurely due to intimidation. Then, kicked up again and ... uh-oh ... began to tip over.
But that was my proudest moment as I instinctively exited with a forward-roll, no harm, no foul.
Lagging in pullups though. Although I haven't been working on those much.
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