Edit: The day after
Everything is sore. I'm full on tired. I did not eat enough to support this level of volume.
I still love this concept.
Edit: a week after. Everything is stronger because of this session. I think the right way to play this is to come back to bw only 10 to 20yrs down the line if my joints require the break.
The course correct back to pure calisthenics for upper body is:
- it's enjoyable af.
- it's easy on the joints.
- everything else is not agreeing with my body right now no matter how light. For real, a 35lb dumbbell press damn near injured my neck.
- this fits in nice and easy with a fasting schedule.
Lower body? You keep doin what you were doing baby. With the exception of nordic curls, all of the bodyweight leg stuff was doing fuckall for me except making my hips angry.
Tu/Th/Sat
(Opt) Breathing squat 1x20
Circuit 3-8x
Lower - kb swing or nordic
Upper - switch push and pull in a giant mechanical dropset
Mon/wed/fri: fast, sled work
Example circuit:
Nordic x amap or kb swing x10
Ring dips, rest 20s
Ring pullups, rest 20s
Ring pike pu, rest 20s
Ring pullups band assist, rest 20s
Ring pu, rest 20s
Close ring pullups band assist, rest 20s
Bar dips, rest 20s
Bar parallel pullups, rest 20s
Close bar dips, rest 20s
Bar parallel pullups band assist, rest 20s
Pushups, rest 20s
Ring rows, rest 20s
Tri ext, rest 20s
Bicep focus partial pullups
Rest 3-4min
So ya, lots of work and long fucking sets. I didn't plan this out, and no two circuits were exactly alike. In general, i moved from harder moves to easier moves. That's it.
