Strength / Weight Training

Calisthenics

Lower backs are good candidates: lying flat on your front, tighten your glutens right up, toes forward (which takes the tension off your hams), hands by your head, tighten your core, left your legs then squeeze shoulders back and lift.

The order helps to get everything lined up and get your back working.

YMMV, of course, but doing this everyday is great for lower back health.

Thanks, I'll give that a shot.

Did first day of 200 swings, felt pretty easy on the glutes, hamstrings and lower back, the weakest link is grip strength.
Also did 100 push-ups of various types.

Obviously I could have ridiculous DOMS tomorrow and walk everywhere like I've been kicked in the balls.

140kg front squat ✅ Fuck yeah!

Been chasing that for nearly 9 years!

Nice one!

This sounds serious.. Any tips / guides for starting Calisthenics?

Well done. Bet you are chuffed.

Cheers! Extremely chuffed!

140kg that’s crazy heavy! 👏

I’m not at gymnast or Chris Heria level at callisthenics or anything, but can give some tips.

Basic principle for progression is to do an easier form of an exercise and when you Increase the number (whether reps or time) to a satisfactory level, do a harder version and so on. I’d say 20-30 reps or 20-30 second hold is a good range to get to for most exercises before trying a harder version.

You’ll find guides on pull-up progressions, pushups, planche progressions, front lever progressions and so on. Even the basic gymnastic progressions are incredibly hard, so it’s good to get a decent amount of body weight scaled strength first.

Lower body is pretty neglected in comparison, due to them already being relatively stronger compared to arms.
For calisthenic techniques having lighter legs makes it quite a lot easier!
Gymnasts have strong legs too, but in contrast to static strength and time under tension for the upper body, lower body is very explosive and plyometric.

Key starter moves to work on:

Upper body:
Pullups / chin-ups
Dips
Push-ups

Core:
Leg raises
L sits
Ab roller

Lower body:
Body weight squats
Pistol squats
Jumps, box jumps

Equipment that’s useful to have:
Pull-up bar
Resistance bands
Push-up bars/paralettes
Gymnastic rings

Kettlebells are a whole other thing, but great for adding weight and functional muscle recruitment. I like how they train your muscles to fire contract in a coordinated way, which is great for martial arts power generation.

So far this month
done 1600 kettlebell swings with 24kg
900 push-ups
450 chin-ups

I missed the swings today due to eating too much pizza, so 400 tomorrow…

That's a big yeah buddy for you. Amazing!

Programming from my coach has me on tempo paused SSB squats (5sec descent, 1sec pause, stand up) - they are a whole new beast to me.

Thanks man! Those tempo squats sound disgusting. Proper type 2 fun.

I’m just happy if I can do normal squats.

That's awesome thanks.. to be fair I've been doing pull ups, press ups, dips at the minute.. so may just push it on a bit.. Thanks again..

I like low bar back squats, but these were programmed to help address my weak points in the squat, and prevent the good morning squat that I have gotten into the habit of.

I’m trying to up my squat game. I can do a 10kg plate on each end. I can plenty of reps. Will try 15 next week.

Entered my first strongman competition, it's April next year. Going to come out of my weight cut in January and build up for it. Excited about getting stronger and competing, not excited about potentially having to buy a new wardrobe again.

Went to the gym on Saturday, had quite a good session, pleased with equal current pb on bench press, and finished off with jumps from standing onto a 30” box. Did two sets no problem. Waiting for the wife to finish so decided to just do one more set even though I was a bit knackered; first one pulled something major and painful in my lower back on take off - fucker! Now in pain and off to physio later.

I'm suffering from bad tennis elbow in my left arm.. I was just getting a good rhythm of exercises for my upper body which is now knocked on the head.. Is there anything I can still do for my upper body that won't hurt my elbow?? Or am I better just leaving it for a number of weeks??

You can get a tennis elbow strap/wrap to reduce the stress on the elbow, but probably wouldn't do much upper body work until it gets better.

Does it hurt more on push or pull exercises?
When I had a dodgy elbow, palm facing chin ups, close grip pushups and dips caused little pain, but exercises which made my elbows stick out, like pullups, presses, bench press, made it sore.

To be fair it wasn't sore when doing - pull ups, press ups or benching.. but really sore after.. Sore when doing anything with a dumbell.. so assumed it was something else, but reading online it seems that all those exercises will cause and aggravate that. may give it a few weeks with a brace and just do some legs and cardio..

Kit question - anyone got any experience with fold flat benches? I've looked at mirafit, bulldog, blkbox and all the folding options look flimsy/are cheapest option. It's for the garage so something that can go out the way is ideal if they're viable.

Also any good plate deals for black friday/November/consumerfest?

Kit question - anyone got any experience with fold flat benches?

How much do you weigh and how much you gonna lift?

I've used these before...
https://www.powerhouse-fitness.co.uk/bodymax-cf412-folding-personal-trainer-bench-sebr3401

The locking nuts are a weak point, but easily replaceable.

This is much better, doesn't fold flat flat but you can lift the front up and stand it against a wall?
https://www.powerhouse-fitness.co.uk/bodymax-pm121-utility-bench-sebr2498

*disclosure- used to work for them, but I've used them personally quote a bit. Now a postie 👍

Can anyone recommend a good pullup bar for use at home?

I'm struggling to find time to get to the gym without dropping a cardio (running or football) spot with two young kids. But have had some success with mixing things like push ups into my daily life. So looking for something more to do at home.