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Resistance Day

Explosive Push Ups

Uneven Chin Ups: 7/7, 7/7

Tuck Jumps: 2, 2, 2

Assisted Pistol Squats: 10/10, 10/10

One Arm Hangs: 45sec each side

Clutch Hangs: 1 second each side

Calf Raises (straight legs, half ROM); 75, 75, 75, 75

 

I’m amazed how fast my chin ups have improved in one week. After taking 2 weeks off them I regained my strength today, next week I’m hoping to make a new PR

Tuck Jumps were good, I’ll stick them out for another few weeks as the next step is quite hard.

Squats were really good, aligning your legs in pistols is a bit*h though

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Tuck jumps are tough. I have had them in my burpees, they are killing me.

They are hard aren't they? My biggest hurdle is getting enough air time to really squeeze in my legs to my chest.

 

GOOD DAY OF TRAINING TODAY

 

Resistance Day

Tuck Jumps: 8

Straight Bridges: 40, 40, 40 (up from 40, 26, 22 last week)

Pop Ups: 2×5

Crowstands: 40sec, 45sec, 60sec

Headstand: 90sec

Elevated Dips: 15, 15

 

Had a great day training.

 

I improved vastly in straight bridges this week. The three sets of 40 I got today means it’s time to leave the exercise and start working with something harder, angled bridges will be my next tormentor!

 

I was only supposed to go for 30 sec on crow stands today, but I’ve been practicing it all week since I know it’s more skill based for me at this time since I have the strength necessary. On my third set I just got 60 sec which is ALSO progression standard I might advance to handstands next week or stay with crows a bit longer, I haven’t decided yet.

 

I always add in dips on Fridays since my upperbody work is isometric right now. I was surprised to find that I could do 15,15 today first time. I guess that means I’ll advance that to “Feet up Parallel Bar Dips” next week.

 

Really trilled with how today went! And last night I went out to a pub, stayed up till past midnight and (had a glass of wine ) So many smile faces in this post, that’s a good sign!

 

NEW VIDEO THIS WEEKEND

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Resistance Day

Counterweight 6KG Pistol Squats (positive only): 3x5 both sides

Straddle split practice for 10 mins

Hundreds of low intensity pull ups and push ups

 

Next time I'll add in the negatives for the pistols.

 

Here's my latest vlog

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God sorry everyone I'm terrible at updating this diary. Right now I am doing a full body workout every 48 hours. I was inspired by Overcoming Gravity (Steven Low).

 

Negative Handstand Push Ups: 4x7 sec

Chin ups/Pull up variations

Assisted One arm push ups

Rows

Leg raises

Squats

Bridges/L-sits/twists

 

Then I do a lot of static stretch work for my front and side splits especially. I wish to eventually work toward a press handstand but first I want to obtain handstand push ups, one arm push ups, one leg pistol squats, Full leg raises. Steven Low recommends 3x8-10 reps for each exercise and 2 push/pull/leg movements. I am mostly going for 2x10 before progressing the exercises, but for some uneven work I half that in order to compensate for the additional work needed.

 

It's going really well! Getting stronger like clockwork. I still use the CC progressions but I am using a different approach with WAY more volume. Two guys suggested that to me here a while ago am I am finally listening I'll come back to updating this diary again, truth be told I had given up on it, but I will start again.

 

Sorry @Riky did I answer your question? I don't do explosives anymore, my body wont be able for them until I am stronger I think, maybe in 6 months. I am going for 2x10 in each progression before advancing it.

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