Topic: A few questions as I put my routine together.

[Ryan Nicolai]

I've been passively creating a "Metamorphosis" routine over the last few weeks. However, I'm not allowed to workout with my recent wisdom teeth extraction, so I've decided to quit playing around and finally finish this routine and get myself in shape. I do have a few questions, but some quick stats first;

Age: 20
Weight: 195
Pull-Ups: 15, this is on an I-Beam so my fingers are supporting me.
Military Press: 120lbs x 5 x 3
Dips: 26+
Broad Jump: 9ft
Squat: 150lbs x 5 x 3
L-Sit on Ground: 45 seconds
I did 4 different BF tests and I averaged out to 11.46%. I'm not confident on these numbers, I assumed I was in the 18%+ area. If you know of an accurate way to do it at home, let me know, or I can just go somewhere where they know what they're doing.

I know these numbers look random, because they are. I've been using a haphazard and lazy routine for a while that has been making me stronger, but anything will in the beginning. It's time I get real with myself and start asking people for help who actually know what they're doing.

Now for my questions!

Can "Starting Strength" be combined with a full Body Weight routine? I'm hoping to get my hands on a copy of SS((2nd Edition)) in the next few weeks, but at the same time I'm hoping to work towards planche, levers, handstands and manna. Do you think it's possible for my current fitness level to accomplish all of that? Or should I stick with just SS and then later on think about incorporating BW into my routine?

Are these good goals to begin working towards? I'm not sure if I should have lower goals to reach quicker and then update them or if I should have higher goals that require me to push more. I'll be adding barbell goals once I start reading SS.

1. 10 Dips w/ 25% BW
2. 10 Pull-Ups w/ 25% BW
3. 30s Tuck Planche
4. 10s Handstand (FS)
5. 10s Front Lever Advanced Tuck
6. Run 100M in 16s
7. Run 400M in 85s
8. 300 points on the Marine Corps PFT ((20 Pull-Ups, 100 Crunches, 3-miles in under 18 minutes))
9. Lower BF to under 10%

I didn't list an exercise routine because I have a feeling SS will make me erase what I would have come up with anyways. I'll be updating this page as I continue reading more. I'm hoping to have SS and "The Paleo Solution" in the next few weeks.

[Steven Low]

You can do SS lower body with a hybridized bodyweight upper body.

I've put one together somewhere before.

HOwever, I don't know the results you'll get since its switched up like that so..... its at your choice.

[Ryan Nicolai]

Would you advise "The Paleo Solution" or "The Paleo Diet for Athletes"?

[Steven Low]

We recommend Robb Wolf's book

[Ryan Nicolai]

Thanks Steven. I'll try getting both of them from the library until Christmas arrives.

I remember reading that being too flexible could have negative effects on muscular strength. Is this true? If it is, is being able to do the splits too flexible?

[Steven Low]

Thanks Steven. I'll try getting both of them from the library until Christmas arrives.

I remember reading that being too flexible could have negative effects on muscular strength. Is this true? If it is, is being able to do the splits too flexible?

Depends for what.

You do need a certain amount of tightness in muscles to optimally utilize stretch reflex for certain things.

Sprinting the hammies need to be "relatively" tighter than the splits. By how much I don't know.

Splits will likely be fine for our goals though.

[Ryan Nicolai]

Alright, I don't think I'll be going past a range of 180... That just looks painful. Seriously, who came up with the idea of using spring-boards to get that kind of range?

[Chris Salvato]

i can go past 180...its useless though >.< so i stopped training it

[Ryan Nicolai]

@Chris: So you're thinking 180 is optimal stretch?

Have you guys ever read about "The Maker's Diet"?

Are there any "Must Haves" for goals or workouts that you guys suggest that relate to Parkour

My library's internet catalog is down... Hopefully it will be up soon so I can keep the ball rolling.

[Chris Salvato]

There is no such thing as a "must have" as it depends entirely on what you want to do.  Everything at this link will help, but some of them are "must-haves" whereas others will not be good for you, depending on what you want to do.  However, if it is NOT on this list, I probably wouldnt bother with it (unless it is skill work, of course)


http://www.eatmoveimprove.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-athletes/

[Ryan Nicolai]

Thanks Chris. I've been basing a lot of my goals on that.

[Ryan Nicolai]

Well, apparently my library is awful, because I can't locate SS or "The Paleo Diet" in any of the surrounding catalogs. So, I figure I'll put a routine together and then when Christmas comes I can revamp my workout.

M-W-F: Heavy Day-I'll be using a 5x3 method for the DL, PC, Press and Squat. I'll also be doing Pull-Ups.

T&T: Light Day-Pull-Ups, Dips, Planche progressions, Lever progressions, L-Sit and Hand Stand work. Should I follow the same 5x3 method with my Pull-Ups and Dips by adding weight? I can hold my L-Sit for 45 seconds, should I do something to make it more difficult or should I just keep working on up the time?

S&S: Purely rest days.


On a possibly egotistical note; At the end of January, I'm planning on going as this guy to a convention;
http://images1.wikia.nocookie.net/__cb20090718140359/soulcalibur/images/3/36/Rock.jpg
((I have no intention of getting that big))

Will the above plan get me headed in the right direction for this?

[Ryan Nicolai]

Does it make any sense to add a shoulder shrug when I perform a Dead Lift?

[Steven Low]

Does it make any sense to add a shoulder shrug when I perform a Dead Lift?

No  you dont need to

[Ryan Nicolai]

Does my above plan look good to use while I wait for Christmas((I get Startiong Strength))?

[Steven Low]

Its too much

[Ryan Nicolai]

Should I lighten Tuesday and Thursday? Or should I just eliminate them all together?

Would it be better to add stuff to Monday, Wednesday and Friday, and give myself 4 rest days?

[Steven Low]

Your heavy days are too much.,,,

Why not just do SS off the SS wiki?

[Ryan Nicolai]

Hmm... Well, after spending an hour reading the SS Wiki, I have decided to begin with "The Original Starting Strength Program".

I will be posting some videos of my form and the equipment I will be using. Since my weights don't spin, should I not do PC's, or should I just take that into account and be prepared for it?

[Ryan Coker]

I would love to help, but Idk what we are talking about here!=D

If you do not have anything helpful to post, please don't post here. I understand that you were giving him the assurance that you would like to help, but by posting something unhelpful, you made the situation worse than by posting nothing. Thanks, and happy training