>Foundation series (4 books + 2 Handstand + Rings)
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Left side is the exercise, right side is the mobility for that exercise, you do mobility after each set
FSAS - Fundamental Straight Arm Strength FBAS - Fundamental Bent Arm Strength FLS - Fundamental Leg Strength
the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level
for negative movements, 5x5x10s means you descend for 10s each rep
>SL SL progression seems to be different from PDF's
From previous thread: >Does anyone here follow foundation? I want to start bodyweight training and it seems pretty complete, but i really dont know where to start with foundation. Start level 1, unless you feel 'strong' then try to do each levels mastery, keep going until you can't do mastery, then start at that level. It's advisable to have each movements on the same level, though.
Christopher Torres
Why are deck squats so hard? I have trouble getting back on my feet.
Cameron Gonzalez
What is the muscle up of dips? also i can do 5-6 cheated muscle ups(kicking my legs) without getting off the bar but i can't do ONE strict muscle up. Any tips?
Jack Fisher
>What is the muscle up of dips? a muscle up?
>Any tips? which part are you struggling with what's a deck squat
Parker Long
Very first SLS progression on foundation. I feel knocked down a peg tbqh. I didn't think i would have trouble with any of the beginning progressions considering I can already do a few sloppy pistols.
Camden Jackson
>muscle up of dips u wot m8
Andrew King
transitioning from the pullup to the dip. can't be the lats because i can do around 20 pullups in one sitting.
Sebastian Torres
if strict, triceps if not strict then you need a really good pull up
Matthew Young
muscle ups? impossible dips? russian dips? your question is very subjective
Cooper Nelson
yea might be the tricpes, still hate dips to this day, do them reluctantly, and they seem to give out the first while doing push ups, so i guess it's triceps.
thanks mang
Daniel Flores
Its not the type of tricep strength where they tire out on push ups. With the strict muscle up you sort of have to tricep push down your whole bodyweight.
Michael Jones
do single bar dips ah those, just mobility issue man, I believe in ankles, also could be your weak core I don't do SLS, though.
Nolan Jenkins
>Tfw just got my rings but I don't want to look like an autist and hang them on the pullup bars at my local outdoor gym I don't have any good trees in my yard either where I can hang them, where do you people do ring work? I'm thinking about finding some abandoned soccer field or just go out in the woods or something
Gavin Hill
>we have to baby the thread so we dont get 404 edition
Is it a bad idea for a beginner to do incline pushups on rings or should I stick to park benches and stuff? I want to hang my rings on a tree and be able to do my entire routine at one place and I can just adjust the height to whatever I want but stability will probably be an issue
Wyatt Richardson
should be alright
Elijah Perez
I have to do my ring work in clear view of anyone walking down my street. Feels bad but I just do it early in the morning.
Andrew Adams
Don't you dare 404 on me
Alexander Clark
...
Jaxson Campbell
Holy shit back levers are tough
Nathan Turner
supine or pronateD?
Justin Kelly
thanks /senpai
Easton Howard
>tfw everyones too injured to post on /bwg/
Kevin Adams
>a couple years my junior >lives right near me hnnng
Cameron Butler
>30 yo male >weak wrists >Kiphosys + lordosis
Could I train this?
Isaac Kelly
>30 there's no reverse age-ups in the progression, srry
>wrists chris sommer has some decent wrist stretches. basically you splay your fingers, externally rotate your elbows, and learn onto your wrists GENTLY. otherwise, biking is pretty good for wrist gains
>posture train this 100% of all waking time
also do yoga and focus on keeping your back flat
Asher Parker
i jacked off hard
Juan Perez
just doing my work out for today right now first work on your wrists
Kevin Morgan
I haven't been injured in a long time. I actually havent had a serious injury for over a year and it wasn't from bodyweight training.
Robert Turner
>first work on your wrists how
Chase Martin
Foundation in OP, handstand series or
Bentley Gutierrez
Great. Thank you user.
David Perry
I'm convinced Nile Wilson is fucking his sister.
Kevin Brown
just do wrist shit, don't do HS progression
Elijah Edwards
...
Grayson Thompson
or just work the wrist shit into your warmup and cooldown
I always try to give the wrists a little flex before HS work, then a big flex at home in yoga
You can scale it to the kness, or even the wall. Foundation has the similar porgressions.
Gavin Nguyen
You always post nasty gymnaat
Jaxson Gonzalez
better?
Christian Williams
ehhhhhhhhhh
Connor Edwards
surely this?
William Sanchez
Weightlifters have 1/2/3/4 pl8s as their milestone. What do we bodyweight fags have?
Aiden Wilson
muscle up
Elijah Barnes
One muscle up = 1pl8 OHP ?
Justin Foster
not really, depends on how much you weigh, and free handstand push up is really close to OHP
Noah Smith
So HSPU=1pl8 OHP? I'm trying to make a list here. What could be 2pl8s bench?
Gavin Wright
Muscle up = Dead Backflip = Sqaut Straddle Press = Bench HS Pushup = OHP
Hunter Rodriguez
What about front lever?
Jason Collins
I would argue that a handstand is more difficult because of the mechanics of it. Its more like OHPing with weight in front of you instead of having it rest directly on your shoulders which is the most optimal resting position
Charles Moore
What's a non-dyel weighted pull up/chin up and dips?
Angel Baker
Lever is really dependent on height, also it's a hold, and more advanced than 1/2/3/4 4 Plate deadlift is beginner tier, so is no-kip muscle up.
Nathaniel Green
could have a 1234 for dynamic movements and another for holds.
Xavier Phillips
2pl8s bench is much MUCH easier then a Straddle press, hell even a 1pl8 OPH is still easier then a HSPU.
Kayden Phillips
not sure if trolling or retarded, if you weigh 135lbs, then yes, it's 1pl8 OHP non dyel? your bodyweight?
Nolan Ward
Around 5'10 and 160lbs
Asher Reed
another failure to read, do you even look at what I reply?
>What's a non-dyel weighted pull up/chin up and dips? >weighted >your bodyweight
Joseph Lee
I'm asking in general. Mine are still probably somewhat DYEL. Like is their a 1/2/3/4 for those exercises?
Kayden Taylor
1pl8 pull ups for 5 reps 2pl8 dips for 5 reps 1pl8 pistol squats for 5 reps. There
Ian Rogers
Thanks. Looks like my pull ups are almost there but chest needs a lot more work
Juan Morgan
Is bf really that hard? A lot of it is more mental and learning to tuck quick than anything.
A planche series should be in that.
Dominic Phillips
Kinda thought they would look hotter with all those muscles
Logan Ward
What is the max amount of pull-ups an average joe could do? By average joe I mean someone who doesn work out, only does a little bit of cardio, or actually does workout a bit.
My max is 6 pull-ups, normally can do 4.
Also, same question but for push-ups. My max is 40
Brody Hill
I don't understand how to use pic.
Leo Robinson
Who knows? There arent any good statistics on how many pull ups most people can do. Most surveys are done in gyms/fitness forums so you cant get a good estimate since most people there workout anyway.
Jose Gonzalez
what else should we have as milestones?? i think its a little bit skewed as 1/2/3/4 doesnt take into account the bwg take on mobility and "skill" work as opposed to raw strength
i think for 1/2/3/4 equivalency would be: straddle planche/free handstand pushup front lever/ one arm pullup pistol squat ring/bar muscle up thoughts on standards for making it bros
Oliver Cruz
a straddle plance is much harder than a handstand push up.
Nathaniel Scott
marine fag here so its a bit skewed but most guys here can do 10 who dont really train for it but this is for people who have part of their paycheck dependant on their pullups lol
Caleb Turner
i put free hspu in there, i implied coach sommers hspu ie full ROM on dip bars or handles etc. should a 90 degree pushup be in there instead
Chase Evans
I'd say 90 degree push up would be closer. A regular handstand push up isnt as hard as a straddle planche, even when its deep.
Carter Miller
If I have a fairly robust pull-up bar--like, say, what is essentially a steel structural element--could I just hang rings or even just loops of heavy ripstop in order to have something to do dips off of?
Michael Allen
okay then, so straddle planche/ 90 degree pushup front lever/ one arm pullup ring/ bar muscle up pistol squat and for core we can add dragon flags and human flags
Zachary Lewis
sup /bwg/ im running littlebeastms handstand mastery routine, foundation and rings 3x a week each, doing a 3 day split of the convict conditioning exercises, as well as body by rings and bodyweight evolution by fitnessfaqs plus weighted dips and pullups. 71" 243 lbs to start and i just wanna see what my progress doing strictly calisthenics will do, in terms of strengh/hypertrophy. my deadlift 1rm is 515 100% raw, and can do 17 pullups deadhang as of today. ill use the deadlift as a measurement of any strength i lose in some way while i do a cut and exclusively use bodyweight exercises and weighted dips and pullups not to be a blog but not a lot of people talk about their progress here and ill see what ill be capable of with this
Blake Diaz
...
Christopher Lopez
I am 90kg, I can only do 1 pullup.
Am I damaging my self doing it?
Jose Ramirez
no just add inverted rows after that one pullup for additional work volume
Daniel Taylor
Guys, I'm still having trouble balancing a HS. I do back to wall HS, I filmed myself, I'm straight, aparart from my legs which kind of lean more towards the walls. Straightening them out results in my falling back down. I still don't get where my head should be (if it matters that much) and where I should be feeling the bulk of the weight falling.
Ryan Taylor
Straddle press is planche series dood
Christian Cruz
For your head look between your hands or where ever you are most balanced and keep looking there. Trust me it makes a big difference. Also how are you going into freestanding handstand?
Aiden Brown
45 year old women do muscle ups with ease how is that even close to a one arm pullup
Jordan Jones
>7'1 Wot Also I gained about 20% in Bench/OHP from calisthenics for a year, but lost on dead/squat. Let's see how you fair. That involved losing 15 lbs as well might of accounted for it.
Jason James
71" = 71 inches :^P thats a big factor i cant really answer, if bodyweight training for upperbody can maintain or even in your case increase bench plus ohp what can be done to do the same for squat and bench? i mean strength gains are strength gains lol
Brandon Cruz
i think he means 71 inches, as in like 5'9"
Gavin Torres
My OHP and bench increased as well. Last I check my bench went from 185 to 225 and my OHP went from 135x1 to 135x7
Jeremiah Martin
I was trying to think of what would be a good score of how strong you are compared to body weight, and I think I have come up with a good one so here it goes and it would be nice to hear your thoughts and give me your scores.
body weight in kg divided by how many good form pullups you can do.
My score is 7.5
Adrian Clark
So the lower your score the better?
Jack Roberts
Yeah
Gavin Moore
8.3. Gotta work harder it looks like, but what else is new
Hunter Turner
Kick up with either leg, balancing not to go to the other side with my hands is much easier. I haven't the faintest clue as to how one balances not falling back into starting position.
Josiah Collins
5.04
Dominic Cox
I suggest you start pressing into handstand with either bent or straight arms. I was where you are now and kicking up just wouldnt work for me. When I started to press into handstand with control it was much easier.
Benjamin Sullivan
>tfw 6.5
Luis Peterson
Hey, I've been doing BW stuff for a while and can knock out some pretty solid numbers, was considering adding weight to my exercises, but I was wondering if anyone knows in what ways that effects the outcome? Are the results produced essentially that of weight lifting or still similar to BW?
Jack Richardson
>adding weight to my exercises >bwg
Liam Thomas
You can add weight, but usually you can make an exercise harder by decreasing your leverage, shifting center of mass away, somehow involving more core, etc.