>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
I'm going away overseas for a two week holiday and won't be anywhere near a gym. Are there any upper body weight programs I do that involves just using push-up bars? Have been lifting for 6 months if that helps
David Evans
handstand push ups, but you will need to pull yourself for biceps workout
David Jenkins
What sort of set/rep range should I aim for? What do you mean by pulling myself?
Wyatt King
Why is Nile Wilson such a shit programmer? Is it because hes a young cunt? Also is he fucking his sister?
I dunno, how strong are you? first set go to failure if you do more than 15 stop refer to 15rep table
Landon Jenkins
two weeks? why not just enjoy yourself? Or just work on your pull-up, plank, hollow, and push--up volume.
Hunter Perry
since lachlan is a "beginner" he has to compete with kids right? seems kinda awkward
Kevin Jenkins
I like exercising, it keeps me motivated and my mind sharp
Jordan Diaz
I'm 165lbs, bench @155 deadlift @ 240 for 5 reps Thanks, I'll check those out
Mason Parker
I wouldn't even bother competing desu.
Jacob Morris
At his height getting into gymnastics so late it's not a surprise.
Ian Baker
How do I into dips? I'm a Skelly and I can't do 1 rep. Also what's the best alternative for dips? Neutral grip db bench (maybe even on decline)? Decline bench?
John Howard
HBP progression in Foundation
William Watson
multitude of ways of going about it. I went pushups to diamond pushups to dip negatives to dips
William King
how are your push-ups?
Nolan Ross
Foundation? A book? By who? 40+ Yeah I'll practice dip negatives
James Butler
>I went pushups to diamond pushups to dip negatives to dips what in the heck I had to do dips for weeks to build up enough strength to do pushups
Grayson Sanchez
>I had to do dips for weeks to build up enough strength to do pushups nice b8 OP or first reply
Matthew Gomez
dips are way easier for me my progression went dips -> push ups -> chin ups -> pull ups
Ryder Phillips
id believe you if you got quads
Caleb Lewis
yea, because you use shit form for both, how is pushing 100% of your bw easier than pushing ~60%? >yea guys, I had to DL 6pl8's for years before I could DL 4pl8's to finally achieve 1/2/3/4
fuck me I replied
Dominic Murphy
You're not talking about chair dips, are you?
John Clark
>how is pushing 100% of your bw easier than pushing ~60% I don't know, because the distribution of the muscles make dips easier than pushups or something maybe I have better tris than I have pecs something along those lines
Eli Nguyen
I find push-ups more uncomfortable than dips but no way I could do less of those.
Owen Walker
Oh thanks
Nicholas Phillips
41958760 >maybe I have better tris than I have pecs >because you use shit form for both dips and push ups are tris exercise in /bwg/
Dylan Jackson
after lifting for about 7 months, i'm moving over to bodyweight because military
I can do 14 pull-ups, how's that for starter?
Colton Garcia
cardio is the hardest part of bootcamp work on that instead
Hudson Taylor
You also use lats when you do dips.
Chase Kelly
If that's a one off max, it's probably average. If that's for reps it's pretty good, but you should switch to L-sit pull ups
Luke Davis
>If that's a one off max, it's probably average for whom?
Nolan Morales
I started, i'm cranking out a 13:54 2 mile, i'd like to get it down to 13:00 or sub 13
Caleb Richardson
because of how close my pullup bar is to the ground those are L sit pullups
Jace Long
Is it normal to feel pain immediately after I exit out of tuck planche in my front shoulders. It is a short lasting pain - 30 seconds. What can I do about it?
Thomas Long
Depends on pain and if it's recurring, are you warming up properly?
Samuel Kelly
100 pushups a day minimum. 100 squats a day minimum. 100 leg raises a day minimum. 2 minutes planking a day minimum. 2 mile run a day minimum. 6 hours of sleep minimum.
Does this look like a good thing to do everyday along with youtube.com/watch?v=w1iXMvTMvBo Was looking for something to add to SL
Connor Howard
How on earth did you come up with those numbers and why are they the same every day? Or are you just memeing?
Ethan Lee
yea, double that if you are not a weak puss
Michael Perry
sound like a plan
Eli Cruz
was looking through desuarchive for 100 squats a day challenge, found this instead and liked it. I want a staple to do daily, something to rely on. Used to do 100 pushups broken up every night before bed ez, so this isn't unachievable When I train up for it. user from the same thread did 5 sets of 40 of everything thank mucc I'm set on it
Nolan Walker
Where the heck do you people hang your rings? I can't find a single decent tree nearby that don't have branches that aren't too high up to throw the rings over, I don't have a garage and I don't want to look like an autist and mount my rings at the pullup bars at my outdoor gym. Do I need to buy a crossfit rack and put in my yard, or what?
Gabriel Reyes
How much stronger do I need to get to do one armed pull-ups?
How do I practice them? I really want to be able to do them by end of Summer
I currently am doing weighted pull-ups of 25 pounds as someone who weights 160. Any advice would be much appreciated
Bentley Sanders
These weighted pull-ups are for 4 sets of 5
Ian Morgan
At 25lbs for 5 you have a long way to go boyo
Xavier Gutierrez
how do I find a qt gymnast?
Lincoln Davis
you can make one yourself start with archer pull ups, then assisted one arm pull ups (hold onto forearm with the other hand) then one arm pull up negatives you DO realise you are getting trolled and laughed at, right?
Isaac Williams
no, I DON'T. Exercise is exercise, and I'm happy about this >getting trolled and laughed at means nothing
Gabriel Ward
Just got one of these argos.co.uk/product/6180223 Holy fuck it's good, can also simulate bench press on it as well. Who else here has one? What do you use it for?
Lucas Williams
How does a pull up bar simulate a bench press?
Jose Sanders
This but slightly different form.
Dylan Rodriguez
So its a push up You dont need a bar for that
Ryder Cruz
Nah the form is much more like that of a bench press than a pressup.
Wyatt Mitchell
How? Because you are grabbing a bar?
Eli Lopez
lulz
Dominic Morales
I'm in love with that girl
Samuel Taylor
Just do pushups on your fists, it will give your forearms some workout.
Jace Morgan
I need something for beginners that work the traps AND delts. I just started handstand holds (wall) and I can stay up for about 40 seconds, gives me a really good burn in my delts but I don't want my traps to get left behind. halp.
Nicholas Williams
If you can do inverted rows or just carry have things around like farmers walk I do both
Elijah Powell
Do shrugs upside down with parallel bars
Charles Diaz
do what this guy said but while doing your hand stands
John Myers
im a novice with handstands, I don't think i can do many shrugs, maybe like 3 if i had to guess. I also don't have any equipment so bars are a no go.
Aiden Perry
Do negatives. Im where you are except with 1 arm chin up : P
Brandon Sanders
sounds perfect then do 3 during your handstand and do 3-5 sets work your way up to 8 reps
Dominic Garcia
>negatives What are they?
Mason Sanchez
shit man somehow you motivated me to hit that shit. Traps about to ascend.
Jose Harris
Jump to top of the bar and slowly lower yourself
Lucas Roberts
oh right tar
Caleb Bell
For a man who exercises regularly
Jordan Miller
Nice work then, that puts you above average
Nathan Reed
Will I get anywhere, or at least maintain gains, if I just do a shit ton of burpees while traveling?
Joseph Clark
How muscular is it possible to get just through body weight exercise?
Matthew Perry
if you eat alot you'll get big burpees are basically cardio
Jackson Smith
...
Sebastian Clark
Doing sets of full body weight exercises everyday can't be good, or are they? I'm a few months in and currently avoiding it because of mah gains and overtraining I guess
Jordan Edwards
I certainly dont do it. I imagine if I did muscle ups and 1 arm chin ups every day my elbows would be dead in a week.
Brayden Brooks
Deload weeks and rest days are not a meme, though Foundation does have a 5day routine, if you have god genetics
Jayden White
you can make it work if its lighter workouts
Cameron Smith
Upper body wise? Very, I'm guessing. My back/biceps/rear delts overpower every other bodypart of mine, and all I do for it is pullups.
My pecs and front delts and triceps look very weak in comparison and I do a bunch of presses for it.
Jayden Edwards
I can't understand this picture
Hunter Clark
try reading, desu
Isaac Flores
I did it, but I didn't undertand neither. I don't know how to make a routine out of that pic.
James Sullivan
you read it but you couldn't read the part for routine? reread until this part: >Foundation gives 3 routines:
the routines are listed afterwards
Isaac Ramirez
>only pull ups
Just bodyweight or weighted?
Andrew Butler
Guess
Caleb Campbell
weighted?
Justin Johnson
Unweighted, I don't see the point in doing weighted pullups, I just do them either at the gym or at home, and do rest pause on them.
Michael Wright
Can you share your pull-up routine?
Jordan Kelly
>A: FL, sPL, HBP, RC
So, the A days I have to do the whole "Front lever"? (implying that FL stands for that) What is sPL?
Aaron Cook
Hey what would you guys recomend for excercising legs and butt, and how much time It would require ( I am not looking for a quick way I have no problem with time) I am 20 yrs old , 54 kilos (119lbs) and my height is 160 cm
Noah Flores
you need to find your starting point, then you do the progression for that level SLS from Foundation, also pic related
Gavin Cruz
>160 cm
Skullcrush with literally skull curshing
because KYS
lol manlet
Luis Rivera
I have no routine, I just do 3-5 sets to failure 3-7 times a week.
Jackson Reyes
Im a woman
James Gomez
Mirin back gains senpai. Do you use any kind of tempo on pull ups and are you gopd at front levers?
Brandon Moore
LONDON O N D O N
Brayden Smith
My starting point would be 0, as I train 5-6 days a week, but not calisthenics.