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Re: Keto Calisthenics

Posted: Thu Nov 12, 2015 5:19 am
by HIT Rob
Skeering, hes hostile because hes a several concrete arrested individual who operates under the simplistic child-like notion that too much is never enough / more is better, of course, there's such a thing as "too much of a good thing", and when it comes to intense physical stress that applies very much so...

I can see by you pics your on the right path, keep up the good work:)

Eiji, so you became more skilled at a specific activity...

Paul Boudoir, did the same (overtrained), then he took Mike Mentzer advice and train once every 7-15 days and went on to became one of the top 20 greatest squatters of all time...

Re: Keto Calisthenics

Posted: Thu Nov 12, 2015 8:18 am
by jmf
I'm with Eiji on this one. Overtraining is a mistake that very few people can takes a HELL of a lot of volume to overtrain (like 2+ workouts/day)...and you're nowhere near it. Eiji is just laying down the obvious: your workouts could be a lot more challenging, and I totally agree.

As for your progress...I'm not convinced that it is anything but pure deficit (fat and muscle mass, according to your last numbers)...which is indicative of undereating/undernutrition and undertraining, IMO. I think you need to kick it up a notch or ten...unless you strive to be skinny fat, then I'll just shut

Nobody is hostile, just think you should have a different approach.

As for Rob...take his perspective with regards to the statistics behind his advice. He references a VERY SMALL number of outstanding and gifted athletes without considering the MUCH GREATER quantities of other [very successful] athletes that he would consider overtraining, despite their success. It would be statistically safe to say that +99% of the population is not overtraining, which includes both you and me, and everyone on this board.

Re: Keto Calisthenics

Posted: Thu Nov 12, 2015 8:36 am
by Eiji
Sorry I'm not tryin to be hostile. I may be a bit to forceful in my word choices though. Sorry for that.

I have noticed that you are a big believer in the convict conditioning book. So much so that it is like you have blinders on. It's great that that book inspired you to work out and go calisthenics but you should keep open to the possibility that it's just another workout book. There actually is no Paul Wade. It's a persona/pen name made up to sell and lend credibility to the book. There have been no book signings or interviews. He's totally made up. I'm sure the program may work for some for certain period of time. But even the models for the photos for the book don't use or recommend the book as a viable program. I have read many training and nutrition books. Mentzer, Arnold, Perryman, Dan John, Mel Siff and countless others. I even read Cordain and bought the Paleo diet myth for a couple of months but I wasn't so emotionally invested in it that I couldn't recognize the signs that it was bullshit. Your faith in the program is akin to religion. Bruce Lee studied many styles. He was a continuous student. He said keep what is useful and discard the rest.
A low volume low frequency might work for some bodybuilders but the vast majority choose an approach that works better for them. For calisthenics it def will not work because the movements are not just strength but have a skill component that needs frequent training. This road has been travelled before and the step are laid out in front of you. Stick to the paths that have real evidence supporting them. The HIT crowd is full of big believers and whip up the fear of overtraining. Don't buy it. Don't be a believer of your book. Be able to discern what is good and what is not. You'll be able to do so with more knowledge.

Re: Keto Calisthenics

Posted: Fri Nov 13, 2015 11:42 am
by Skeering
Let me Quote Al Kavadlo here...

One of my favorite Buddhist quotes says, “Believe nothing, no matter where you read it, or who
has said it, no matter if I have said it, unless it agrees with your own reason and your own experience.”
I believe this to be some of the best advice ever given. There is nothing that I trust more than
my own reason and firsthand experience...

Don’t assume that just because the experts agree on a given concept or practice that it must be
right for you. Following dogmatic principles can often mean the opposite of trusting your own
experience and that can get you into trouble. Anyone who disregards their real life experience
because it conflicts with “the way things are supposed to be” is making a huge mistake...

When faced with information that doesn’t mesh with your own experience,
logic or intuition, proceed with caution.

I train to be strong, robust and healthy. I train to
make day-to-day physical tasks easier. I train for enjoyment. Gymnasts train to win—oftentimes at
the expense of their health and fitness.
Competitive athletics are funny like that. Professional athletes are the fittest people in the world,
but they are frequently forced to train through injuries. Many wind up pushing their bodies
beyond what they can safely handle. The irony is that these people may get to be the best in the
world for a brief, shining moment, but will often suffer for it later. The higher the high, the lower
the low.

I don't see CC as the only approach to fitness, I just do it because I think it's fun and I couldn't care less what I look like as long as I progress, which I am. Thanks for the critique though!

Resistance Day
My wrist feel kind of achy, but it goes away whenever I get blood into it, for this reason I think it’s best for me to start exercising properly again, here we go! (I will leave out fingertip push ups, clapping push ups and flags for now though).

Skipping warmup
Slap Tuck Jumps: 2, 2, 2 (getting used to the technique)
Headstand: 2mins (progression reached, will start crow stand now)
Straight Bridges: 20, 20 (intermediate standard reached)

Trifecta: I got half twist today easily. It was REALLY easy, all that work the last 2 weeks has really payed off.

The only thing I’ll say is that straight bridges was really hard mentally. I have to try do 40, 40, 40 next week, so that’ll be torture, my calf muscles are still sore from Wednesday… :)

Re: Keto Calisthenics

Posted: Mon Nov 16, 2015 9:02 am
by Skeering
Resistance Day
Uneven Push Ups on Basketball: 13, 13 (both sides)
Hanging Frog Raises: 11, 9
Fingertip push ups
One arm hangs: 35sec both sides

Man it feels good to do my first proper chest workout in 2 weeks. What feels the most affected is actually my rear delts, the demands for stabilization from the rotator cuff in this exercise is huge. I think it’s really going to prepare me very well for one arm push ups in a few months.

My technique is slowly improving in frog raises, I am going to work this exercise 2 times a week for the next while, Mon and Fri, just to see what happens, it feels like I will be fine with the workload.

As expected my grip strength dropped a lot, but it will come back very quickly I’m sure, like before I plan on working it 3 times a week. I don’t expect pull up day to be great this Wednesday due to my reduced grip strength, but it’ll come back in a week I’m sure.

All in all, it’s great to be working out upper body again. I’m going to go slow with push ups this step (step 7 from Convict Conditioning) and try just adding a rep each week.

Re: Keto Calisthenics

Posted: Wed Nov 25, 2015 10:05 am
by Skeering
Resistance Day
Explosive Push Ups
Uneven Chin Ups: 7/7, 7/7
Tuck Jumps: 2, 2, 2
Assisted Pistol Squats: 10/10, 10/10
One Arm Hangs: 45sec each side
Clutch Hangs: 1 second each side
Calf Raises (straight legs, half ROM); 75, 75, 75, 75

I’m amazed how fast my chin ups have improved in one week. After taking 2 weeks off them I regained my strength today, next week I’m hoping to make a new PR :)
Tuck Jumps were good, I’ll stick them out for another few weeks as the next step is quite hard.
Squats were really good, aligning your legs in pistols is a bit*h though :D

Re: Keto Calisthenics

Posted: Wed Nov 25, 2015 3:44 pm
by kathymtns
Tuck jumps are tough. I have had them in my burpees, they are killing me.

Re: Keto Calisthenics

Posted: Fri Nov 27, 2015 9:48 am
by Skeering
kathymtns wrote:Tuck jumps are tough. I have had them in my burpees, they are killing me.

They are hard aren't they? My biggest hurdle is getting enough air time to really squeeze in my legs to my chest.


Resistance Day
Tuck Jumps: 8
Straight Bridges: 40, 40, 40 (up from 40, 26, 22 last week)
Pop Ups: 2×5
Crowstands: 40sec, 45sec, 60sec
Headstand: 90sec
Elevated Dips: 15, 15

Had a great day training. :)

I improved vastly in straight bridges this week. The three sets of 40 I got today means it’s time to leave the exercise and start working with something harder, angled bridges will be my next tormentor!

I was only supposed to go for 30 sec on crow stands today, but I’ve been practicing it all week since I know it’s more skill based for me at this time since I have the strength necessary. On my third set I just got 60 sec which is ALSO progression standard :D I might advance to handstands next week or stay with crows a bit longer, I haven’t decided yet.

I always add in dips on Fridays since my upperbody work is isometric right now. I was surprised to find that I could do 15,15 today first time. I guess that means I’ll advance that to “Feet up Parallel Bar Dips” next week. :D

Really trilled with how today went! And last night I went out to a pub, stayed up till past midnight and (had a glass of wine :) ) So many smile faces in this post, that’s a good sign!


Re: Keto Calisthenics

Posted: Mon Jan 04, 2016 5:41 am
by Skeering
Resistance Day
Counterweight 6KG Pistol Squats (positive only): 3x5 both sides
Straddle split practice for 10 mins
Hundreds of low intensity pull ups and push ups

Next time I'll add in the negatives for the pistols.

Here's my latest vlog

Re: Keto Calisthenics

Posted: Mon Jan 04, 2016 1:41 pm
by kathymtns
looks like a great workout. I love pullups and pushups

Re: Keto Calisthenics

Posted: Mon Jan 04, 2016 3:16 pm
by Skeering
kathymtns wrote:looks like a great workout. I love pullups and pushups

Thanks, I'm doing the 50-500 reps range on them to finish up healing my left wrist.

I'm quite excited about the squats though, I think I'll finally get my pistol pretty soon.

Re: Keto Calisthenics

Posted: Sun Jan 17, 2016 4:23 am
by Riky
Skeering wrote:Mon: Explosive push ups, Push Ups, leg raises, grip work
Tue: Rest
Wed: Pull ups, Explosive squats, squats, calf raises
Thurs: Rest
Fri: Explosive push ups, handstands, jumps, bridges
Sat: Rest
Sun: Rest

How many reps?

Re: Keto Calisthenics

Posted: Tue Jan 19, 2016 8:56 am
by Skeering
God sorry everyone I'm terrible at updating this diary. Right now I am doing a full body workout every 48 hours. I was inspired by Overcoming Gravity (Steven Low).

Negative Handstand Push Ups: 4x7 sec
Chin ups/Pull up variations
Assisted One arm push ups
Leg raises

Then I do a lot of static stretch work for my front and side splits especially. I wish to eventually work toward a press handstand but first I want to obtain handstand push ups, one arm push ups, one leg pistol squats, Full leg raises. Steven Low recommends 3x8-10 reps for each exercise and 2 push/pull/leg movements. I am mostly going for 2x10 before progressing the exercises, but for some uneven work I half that in order to compensate for the additional work needed.

It's going really well! Getting stronger like clockwork. I still use the CC progressions but I am using a different approach with WAY more volume. Two guys suggested that to me here a while ago am I am finally listening :) I'll come back to updating this diary again, truth be told I had given up on it, but I will start again.

Sorry @Riky did I answer your question? I don't do explosives anymore, my body wont be able for them until I am stronger I think, maybe in 6 months. I am going for 2x10 in each progression before advancing it.

Re: Keto Calisthenics

Posted: Sun Jan 31, 2016 10:58 am
by Skeering

WTF is wrong with this stupid site??? Why wont that link show up as a thumbnail >:(

Anyway there's my latest update!