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Thread: Programming the next mesocycle

  1. #1
    Robert23 is offline Senior Member
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    Default Programming the next mesocycle

    I did a little bit of testing and have decided to remain with the same progressions.

    So I'm thinking

    Pike Pushups at 0.8 bodyweight. 3x4
    OAPUs 3x6
    Pullups 1xmax so about 12-13
    Front Lever Pullups 3x4
    Grip Work

    Maybe Shrimp Squats.

    That knee that I hurt doing pistols. In a stroke of brilliance I twisted it during Jujistu about 4-5 weeks ago. So I eliminated deep squats. It's the inside of my knee. It only hurts during motions past 90 degrees of flexion. The pain is quite sharp though.

    I can do OAPUs with no pain and can walk with no problems. Also shrimp squat don't hurt it but I tried doing a couple hard sets no pain during. But the next day when my muscles were sore that area also hurt.

    I started going to jujitsu again and am trying to be super careful with it.

    Is it MCL? Not really sure what to do it with it.

    Also with training Handstands and L-Sits I'm thinking I might do it outside of my regular workouts to remain fresh for both.

    With L-sits should I just do 5x10seconds. OG kinda confused me

  2. #2
    Eoin Kenny is offline Senior Member
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    I like to do L-sits on rest days myself, I'm working on keeping my toes pointed and legs/arms locked, still below 90' lol...

    Can you do a front lever? Are front lever pulls ice cream makers? Or is it the version with your arms locked the whole time where you swing forwards and back? They're all pretty difficult.

    Looks like a solid program to me! 2 push/pull with a leg. The only advice I can comfortably give is to see a PT about your knee if it doesn't get any better on it's own.

    It's my understanding from OG that 4-5 sets of around 10 sec is a good benchmark for isometrics. Although personally I do less for flags since I have a bad history with them :/

  3. #3
    Robert23 is offline Senior Member
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    I do front lever tucks and pull until my chest is basically at the bar. Building up to 3x8 and then making it harder.

    Yeah, I'm gonna see if it gets better on it's own. Really throwing a wrench in my plans though

  4. #4
    306pelusa is offline Senior Member
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    Quote Originally Posted by Robert23 View Post
    Pike Pushups at 0.8 bodyweight. 3x4
    OAPUs 3x6
    Pullups 1xmax so about 12-13
    Front Lever Pullups 3x4
    Grip Work
    The general goals seem good, but I think you can do a bit better in terms of exercise selection. FL Pulls > FL Pull-ups. Pseudo-Planche PUs > OAPUs. And I'd move on to either MU or wide grip pullup work instead of doing high reps on the regular pullup.

    The pikes are right on point... except for the fact that you've been using them for a while. You want to move onto HeSPU negatives for a cycle to realize those strength gains in a more concrete groove.

    I recommend keeping the skill work before the workout. Just go light enough that it doesn't tire you out. It's a good "WU" and it helps build work capacity. As far as the L-sit goes, 3-5 sets is about right. Just try to get some volume in there, and you'll slowly improve

    Just my 2 cents.

  5. #5
    Robert23 is offline Senior Member
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    I thought the idea was to build up to 20 reps and then start One Arm work. I cannot actually control the OAPU for more than one rep yet.

    Are negatives good? I'm nervous about adding them. Shouldn't I be much stronger before I start doing that?

    I'm gonna keep the skill work. How much is it acceptable to let your shoulders come in? Is it like a bridge focusing on keeping them super open. Or can they come in line with your ears or slightly past?

    Going to see a physio next Wed. Hopefully it's an easy fix.

  6. #6
    306pelusa is offline Senior Member
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    Perhaps I should've asked this before. How long was your past mesocycle and what was the reason you terminated it?

    Also what do you mean by shoulders coming in? Are you talking about HSs?

  7. #7
    Eoin Kenny is offline Senior Member
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    Quote Originally Posted by 306pelusa View Post
    Pseudo-Planche PUs > OAPUs.
    Why do you say that?

  8. #8
    Robert23 is offline Senior Member
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    It was 4 weeks long. I was starting to feel pretty sore and tired so I took a deload week.

    No I was talking about L-Sits. They seem to be easier if you round your shoulders. I remember OG saying not to do that. So I was wondering how much is acceptable? Do you have to keep your chest completely open? And shoulders back as far as they will go

  9. #9
    306pelusa is offline Senior Member
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    Quote Originally Posted by Eoin Kenny View Post
    Why do you say that?
    It seems to overstress the triceps (perhaps because of the required tucked elbow) while under developing the shoulders. The PPPUs create strength more evenly. I've generally found little carry over from the OAPU to other pressing skills. So I have a hard time finding value in training the OAPU, except for just... training the OAPU :/

    That's just my experience and it's pretty feedback advice. How you go depends a lot on your goals.

  10. #10
    306pelusa is offline Senior Member
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    Quote Originally Posted by Robert23 View Post
    It was 4 weeks long. I was starting to feel pretty sore and tired so I took a deload week.

    No I was talking about L-Sits. They seem to be easier if you round your shoulders. I remember OG saying not to do that. So I was wondering how much is acceptable? Do you have to keep your chest completely open? And shoulders back as far as they will go
    Typically people end an OG mesocycle because progress halts. So a new mesocycle typically has new, more complex movements. That's why I was recommending various step ups in intensity since I figured doing the same exercises would lead to the same problem.

    If you were progressing on everything anyways, then I don't see the issue with keeping the exercises just disregard my first post

    On another note, how many days a week are you training? 4 weeks for an OG mesocycle is a bit short, you want to hit 6-8 weeks to cause enough stress. If you are cutting it at the 4 weeks, you might have to lower the weekly volume. He talks about how to do this in the "terminating cycle" section.

    As for the L-sit, try to depress and retract. It'll be a bit harder, but apparently it's the key to actually building posterior shoulder strength.

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