Відео

Reel weird type of training

Imponerande som fan

Väldigt bra om du är helt naturlig.

Good

Damn.

Hey man good lift. What are you some tips you can give to a guy who sucks at leg drive and is mainly doing larsen? My squat max is 180x1 cant deadlift due to problems and my ohp max is 80x2. my bench is 120x1 but i just can't seem to progress? Thanks!

Starkt och bra jobbat! 💪

TRAINING SESSION 1 A gym buddy mentioned he was practicing handstands. It sounded fun, so I joined the challenge as well. Since I wasn't afraid of being upside down or "falling over," I skipped several progression steps and started practicing directly on the ground without a wall. The training session lasted about 30 minutes. Afterward, I had such sore wrists and was so sweaty that I called it a day. In the afternoon/evening, I started studying the theory and various progressions for mastering handstands. TRAINING SESSION 2 During the day, I continued studying the theory. I reflected on session 1 and tried to remember the feeling when it felt good and what to focus on for session 2. During the training session, I tried to stretch more to be as tall, straight, and rigid as possible. This gymnast variant didn't feel good for me because my shoulders are too stiff to be perfectly straight. I decided to go back to a more arched position with slightly bent legs (more of a CrossFit variant) for the next session. This session lasted about 45 minutes. TRAINING SESSION 3 During the day, I continued with the theory. In the training session, I practiced finding the "sweet spot" for balancing without falling over or falling back. I found the right position a few times but had difficulty maintaining it. TRAINING SESSION 4 I found the sweet spot more easily by locking my shoulders/traps and starting in more of an "over-falling" position before kicking up into the handstand. Once I found the right position, it became easier to compensate with my fingertips to avoid falling over. TRAINING SESSION 5 Terrible muscle soreness in my shoulders and traps from a hard shoulder workout at the gym and all the handstand practice. I decided to rest for a few days before the next training session. TRAINING SESSION 6 It was much easier to find the sweet spot. I didn't make many attempts that day, but the ones I did felt really good! I’m starting to feel it’s easier to stay in the right position by first kicking up into a handstand so that I almost fall over, then compensating by applying steady pressure with my fingertips to avoid falling back. In previous sessions, I compensated with my fingertips in bursts instead of steady pressure. TRAINING SESSION 7 I started to get a lot of pain in my wrists and ring finger joint. I took it easy and didn't train for long. TRAINING SESSION 8 I began to have severe pain in the abductor digiti minimi (little finger abductor). I tried placing my hand at a gentler angle by raising the palm slightly. It still hurt, so I decided to rest for 2 days before the next session. TRAINING SESSION 9 I tried using the gym's parallettes to keep my hand in a neutral position so I could continue training, but the gym's parallettes weren't designed for my weight or for handstands, so I trained cautiously. The pain was there but significantly milder than with my palm on the ground. It was very challenging, and it felt like I had to start from scratch because I couldn’t balance with my fingertips. I ordered my own parallettes that can support my weight, don’t slide around on the floor, and don't tip over. TRAINING SESSIONS 10-13 I practiced getting the right force in my legs for the "kick-up" with parallettes. It felt like there is much less margin for adjusting balance on parallettes, but more power to adjust and correct balance. TRAINING SESSION 14 I practiced getting both legs up as quickly as possible. Even if it felt like a poor kick-up with the left leg, I completed the movement and brought the right leg up as quickly as possible, which gave me more swing to get into the right position even if the kick-up was too weak. I find it easier to have a slightly too strong kick-up and then slow down with my wrists to find balance. TRAINING SESSION 15 I visualized the previous training session in my head and thought about the attempts that felt good. I replayed these good attempts in my head on repeat until I felt ready to apply them physically. It went without much trouble and felt really good :)

great set!

Imponerande! 🤟👍

Then the splits were also achieved! :) For me, the front splits were much easier physically than the full side split, though it was mentally challenging to stretch in “two directions” when the side split was only in one direction. From day 1 of stretching to successful front splits: 1/5 to 19/6 (for left foot forward) and 1/5 to 29/6 (for right foot forward) 50 days for left foot forward. 60 days for right foot forward. Total number of stretching days: 29 for left foot forward and 39 for right foot forward. Total number of rest days: 21. Preparations: A few days of research regarding stretching exercises and planning for stretching/rest days. A warm-up program for the front splits was created with exercises and time for each exercise determined. The exercises I did were the same from day 1 to successful front splits, although I adjusted the intensity and duration a bit depending on how the body felt each day. The exercises consisted of: A warm-up exercise for hamstrings (for each leg) and a warm-up exercise for quads (for each leg), then the splits themselves. Days 1-9 Muscle soreness primarily in the quads, but not as much in the hamstrings. I think the hamstrings are quite flexible thanks to the already achieved side split :) Day 10 Started to notice significant progress and increased depth a lot. Day 11 Started using a massage gun in every stretching session. Day 19 Changed the routine to stretch 90-100% of max stretch. 2x5 minutes for each leg and exercise. Day 33 Booked a massage to further loosen up for the front splits. Day 37 Left calf touches the floor. Right was not quite on the floor yet. Day 43 Started using the sauna after gym sessions but before stretching. Also started the “Wim Hof” breathing technique and cold shower challenge this day (might have had a positive impact on stretching). Day 50 Left front split achieved! Days 51-59 Stretched the right front split every day! Day 60 Right font split achieved!

From day 1 of stretching to a successful split: October 18, 2021, to January 13, 2022 88 days. Total number of stretching days: 60 days Total number of rest days: 28 (maximum of 5 consecutive days, otherwise as needed) Preparations: About 1 week of intensive study of anatomy and physics to maximize split progression (i.e., watched UA-cam :P) A warm-up program for the split was created with exercises and time allocated for each exercise. Weeks 1-2 Warm-up before the split itself for about 20 minutes, then active stretching at 80-100% of maximum stretch for about 30 minutes. During the first few days, I experienced extreme muscle soreness, especially in the glutes and groin. The soreness was so intense that I had difficulty walking and woke up at night because of it. On October 29, I booked a personal training session to check if my plan was okay and if I was heading in the right direction. I adjusted the warm-up a bit based on the PT session. Weeks 3-6 Applied PNF (Proprioceptive Neuromuscular Facilitation) during the warm-up and the split itself. Also started using a massage gun to further loosen the muscles. Made significant progress in the depth of the split, but it took a long time to "get up from the split" and walk normally. Weeks 7-8 Felt that progress had stalled in terms of how deep I could go in the split, but it no longer took time to "get up from the split" and walk normally, so my body and CNS seemed to have become comfortable with the depth. Weeks 9-10 Varied split stretching from standing to seated split and pancake split. Varying these three helped me go even deeper. Also started stretching only on Wednesdays (after squat day) and Saturdays (after deadlift day). Stretching on these days was always at 100% of maximum stretch. Week 11 On December 30, I booked another PT session to help with the pancake split and get tips on how to optimize it in the future. I continued to vary the three different split stretches, focusing on the standing split. Week 12 Warmed up for about 40 minutes and stretched for about 30 minutes until I FINALLY got into the split! :))

Holy shit!!!!!!! Bro do a bench press tutorial!!!!!

Snyggt!

Starkt! Sällan man ser folk pressa tresiffrigt i militärpress. Upplever du att bänkpressen för över mycket styrka till militärpressen?.

extremely strong strict ohp!

Snyyygt! Var ju för lätt det där! Själv strugglar jag på 130 fortfararande 😅😅

Sjuk! 🎉🫡

nice progress bro, your goals are definitely coming soon

Snyggt! Bra jävla styrka. En fråga. Varför kör du med benen uppåt?

king

Bra jobbat! Är nyfiken, hur vet du vad du ska köra bonus med?

good lifting, height/bw?

ett kvarts ton!!!! satan vad starkt!

Good job

Grymt jobbat!. Jag tror att 130 Kg är en bra nivå att jobba med om man maxar runt 160Kg. Kör själv bänk just nu 2-3 ggr i veckan på den nivån och har gjort några intressanta upptäckter utifrån hur min kropp svarar så kan inte tala för alla för alla är olika. Det verkar som det främst handlar om att samla reps på en viss nivå för att styrkan ska öka, men behöver inte vara till failure då nervsystemet då lättare blir trött och då orkar man inte pumpa in så många sets på samma vikt. Brukar spara 2 reps i reserv per set och 80% till 85% av 1Rep Max verkar vara den mest effektiva nivån för folk som bänkar över 140Kg. Antalet sets per vecka ligger mellan 10 till 15ish. Sets med 4 reps på 80-83 % och 5 min vila mellan sets är till min erfarenhet dom mest produktiva sessionerna. 1 dag är brett grepp, dag 2 smalt och tredje medium. En av mina veckor för bänken kan se ut såhär: Måndag, Mellan grepp + paus 5x4 reps 128Kg. Torsdag: Smalt grepp + paus 4x5 117Kg. Lördag: Mellan grepp +paus 6x4 128.5Kg. Sedan ökar jag vikterna med 0.5 Kg och fortsätter likadant nästa vecka och så länge det går att öka i den takten. Ibland kan jag köra en slags pyramid om jag bara bänkar 2 dagar i veckan med 3x3 + 4x4 första dagen och bänk med smalt grepp 4x5 på den andra. 3:orna är 85-87.5% och 4:orna 80-83%. Målet är att kunna bänka minst 170Kg i år men jag tror det är smart att inte ha för bråttom, det är viktigt att hålla sig skadefri och inte glömma att senor och ligament behöver också tid att bli starkare. Ett halvt kilo mer på ens 4:or varje vecka tror jag är en rimlig takt då den innebär 25kg på ett helt år. Hoppas att du finner något av det jag skrivit som användbart, det är skoj att följa dina videos så ville dela lite eget med. Har själv släppt lite videos men är oftast för lat annars :)

Starkt 💪 finns det en anledning till varför du håller emot på nedvägen även med så tunga vikter? 😁 Vet att många andra bara brukar släppa där annars

Fyfan vad stark du är, gillar musiken också

Nice! Watch your wrists though... I just hurt mines doing 140kg Bench press, waiting for recovery now...

Starkt! 😎

gick du hem efter 10an? jag menar, en tung 10 i marklyft är ju fan som ett helt träningspass 😅😅

starkt jobbat💪

Crazy stuff brother

Todays bodyweight: 115,7kg

Todays bodyweight: 114.9kg

Stark

Galet stark 💪

Nice jobbat! Om du som jag upplever att dom riktigt tunga seten blir svårare att återhämta sig från, ta längre vila och arbeta mer på böjen. Det funkar för mig, marklyft blir bara dyrare för återhämtningen ju tyngre dom blir. 4 sets tunga 3or tar minst tre veckor för mig att återhämta mig från men då kan jag lasta på minst 5 kg mer.

Todays body weight: 114,9kg

Fina böj! Ska bli kul att följa din progression.

Todays weight: 115.7kg

Jävlar va stark, vad väger du?

Grymt!!🦾

Starting volume progression next week. Top set: 100kg 1x10 Legs up: top set-10kg AMRAP Legs up with pause: top set-10kg AMRAP

Progression TOP SET 180kg x5 190kg x4 <-current 200kg x3 210kg x1 High bar Top set -30kg AMRAP FINISHER Top set -30kg AMRAP

Progression TOP SET 140kg x5 150kg x4 <-current 160kg x3 170kg x1 Dead STOP Top set -30kg AMRAP FINISHER Top set -30kg AMRAP

Awesome progression man. I'm curious what program you are doing for deadlifts, is it your own or something you found online? Seems crazy effective.

Progression TOP SET 240kg x5 250kg x4 260kg x3 -CURRENT 270kg x1 STOP LIFT Top set -30kg AMRAP FINISHER Top set -30kg AMRAP

Progression TOP SET 180kg x5 190kg x4 <-current 200kg x3 210kg x1 High bar Top set -30kg AMRAP FINISHER Top set -30kg AMRAP