I’m new to the forum…hopefully will get an intro done later this evening that will elaborate this quick introduction …former light/middleweight power lifter and strongman…currently an arm wrestling competitor…and just became interested in calisthenics training…was on a one week weight/one week calisthenics “program” (I still deadlift on cal/bodyweight day because nothing replaces the dead!) right now on a month long calisthenics kick…I noticed gains every where…and my strict barbell (standing) has improved (.must be all the pike press/pike push-ups)
Any weird words such as supination is an arm wrestling workout…as you can see I haven’t gotten any table time (actual arm wrestling practice in…due to teams not having practice or work) and I do grippers and light supination and pronation at home
Monday 11-7
50 decline push-ups
3 sets of handstand push-ups
20jump squats
50 bw squats
30 overhand pullups
30 underhand pullups
30 regular pikes
Tuesday 11-8
Deadlift- 6x1
Rdl- 3x6
KB swings SS back ext- 3x12
Back bridges
Wednesday 11/9
Fg holds
Supination (3 heavy, 3 light)
Pronation (load pin and band)
Sinks
Wrist curls (gg/load pin, cc load pin)
Thursday 11-10
OH & UH pullups- 4 sets each
50 push-ups
40 dips
60 squats
Db shrugs
Neck
Also
Supination work, pronation work, Sinks, WRIST CURLS, hammers
Saturday 11-12
100 squats
50 decline pikes
BB shrugs- 3x10-12 ss face pulls
75 push-ups
40 incline push-ups
60 dips
Abs
Sunday 11-13
50 squats
50 push-ups
50 deep pikes
45 decline push-ups
4 sets of OH and Hammer pullups
Abs
11-14 Monday
4 sets handstand push-ups
30 push-ups
30 decline push-ups
2 sets of all pullups
50 dips
Tuesday 11-15
Deadlift- 5x1
Rdl- 3x8
KB swings SS back ext- 12x ss 10x (3 sets)
Back bridges
Wednesday 11/16
100 squats
100 push-ups
40 dips
50 decline pikes
40 Pullups
Db shrugs-3x15
Neck and abs
11/17
Wrist curls
Supination
Pronation
Sinks
Bicep curls
Then:
30 deep pikes
3 sets of pause push-ups
3 sets decline pause push-ups
50 bodyweight squats
20 lunges/leg
30 OH pullups
30 Australian pullups
3 sets of pressdowns
Friday 11-18
Bb press- 140x5x5
3 sets of handstand push-ups
50 push-ups
30 incline push-ups
65 squats
40 dips
3 sets of UH and HAMMER pullups
Saturday 11-19
Fg holds- 3 sets
Bb wrist curl- 5 sets
Supination- 3 sets
Pronation- 3 sets
Sinks- 3 sets
Wrist wrench wrist curls- 3 sets
Sunday 11-20
Outdoor workout park
UH and OH pullups
120 bodyweight squats
75 push-ups
50 dips
44lb KB/per hand farmers carry up stair (heaviest kbs I have)
~90-130Lb done clean and presses
KB swings
11-21 Monday
Bands work
Wrist curls (bb and gg)
Supination
Pronation (band)
Sinks
Some biceps
Ww wrist- 2x15
Tue 11-22
100 push-ups
105 squats
50 OH pullups
50 dips
25 decline pikes
25 pikes
Abs and neck
11-23 Wednesday
BB press- 145x5(3 sets) 150x5
50 push-ups
50 decline push-ups
75 squats
Australian pullups
UH pullups
60 dips
Thursday 11-24
Deadlift- 3x1
Rdl- 3x6
KB 1 leg rdl- 2x6-7
KB swings- 3x12 SS back ext- 3x12
Back bridges