Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

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Shoei
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Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

Postby Shoei » Thu Sep 17, 2009 10:57 am

I asked a "simple" program for good progression in there 4 exercise.

Before my accident (on arm) i could do: 10 consecutive pull-up; 15 consecutive chin-up; 8 pistol squat and 20 + dips (With buffer) . Now i can do:

7 consecutive pull (goal 15-20)
8 consecutive chin-up (goal 20 +)
12 bodyweight dips (goal 30)
5-6 pistolsquat with leg dx and 1 with leg sx (!)

Thanks for your answers! (obviously now i training 4-5 day into week and 3 time with weights in Ross Style, so i suppose 2 specific wo for implement reps onto Pull-up, chin-up, pistol and dips)

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Benny1981
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Re: Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

Postby Benny1981 » Thu Sep 17, 2009 11:49 am

I don't know anything about programming pistols, i'm sure others here do.

I'd work in some pushups explosively and use the dips for max strength. If I had to do four days a week on bodyweight i would:

A:
Legs: Max strength pistols progress
Pushups: Explosive pushups / claps
Chins: 3x5 weighted (if you can do 15 already)
Core: Hanging leg raises

B:
Legs: Explosive training / jumps. Also alternate lunges for endurance
Dips: 3x5 weighted / alternate with handstand pushups
Pullups: 5 sets for reps until you can do 15
Core: Bicycles

You'd do these each twice a week. Legs would get a max strength day every week and speed/endurance every other week. Your pressing would alternate with explosive / max strength with overhead for your shoulders.

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Shoei
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Re: Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

Postby Shoei » Thu Sep 17, 2009 1:40 pm

Thanks for answer; But, the rest with reps? and exercise? And Hanging leg raises is this, right? : http://www.youtube.com/watch?v=G0ysNevIv0w

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Shoei
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Re: Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

Postby Shoei » Thu Sep 17, 2009 1:40 pm

Thanks for answer; But, the rest with reps? and exercise? And Hanging leg raises is this, right? : http://www.youtube.com/watch?v=G0ysNevIv0w

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Shoei
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Re: Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

Postby Shoei » Fri Sep 18, 2009 12:47 am

Advice for the rest? :confusion-scratchheadblue:

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roudenleiw
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Re: Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

Postby roudenleiw » Fri Sep 18, 2009 2:58 am

Well considering that your goals are all endurance goals, I'd work on lots of endurance stuff.

For example the pull ups and chin ups: include them in your conditioning circuits and I'm sure that your numbers will rise. The same thing applies to the dips and the pistols. If you follow the NG 50-day template you could sub the explosive day for endurance work, doing ladders for example.

Just make sure to balance things out, so hamstring work for the pistols,... also make sure to include strength work in your program, and to change up exercises regularly.

Here are a few sample workouts:

Angie
Complete in order:
100 pullups
100 pushups
100 situps
100 squats

Barbara
Complete 5 rounds, resting 3:00 between 
each round:
20 pullups
30 pushups
40 situps
50 squats

Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand pushups
10 pistols
15 pullups

JT
21,­15­, 9 reps of:
handstand pushups
ring dips
pushup

Deck of Cards
Hearts ­ - dips
Diamonds ­ - pullups
Spades ­ - V-Ups
Clubs ­ - squats

Just a few examples, many more can be found here on the board (WOW thread, conditioning circuits thread,...)
stosh @ Couch Thread wrote:And I'm no runner, but having a 5k in an 'endurance challenge' is an embarassing.

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Shoei
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Re: Pull-up + Chin-up + Dips (chest) + Pistol squat PROGRAM

Postby Shoei » Sun Sep 20, 2009 4:05 am

Hi Guys, thanks to all for the answers!
In this days I INVENTED 2 EXCELLENT METHOD FOR INCREASE OUR NUMBER OF REPETITION AND WEIGHTS IN ALL EXERCISE (Dips, pull-up, Chin-up ecc.. ).

I CALLED THERE METHODS: Shoei's Tower (For Reps) and Shoei's Piramid of Seconds (For weights).

All Are invited to visit my log for more clarification :mozilla_cool:!


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