/bwg/ - BodyWeight General

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>>41211667
Left side is the exercise, right side is the mobility for that exercise, you do mobility after each set

FSAS - Fundamental Straight Arm Strength
FBAS - Fundamental Bent Arm Strength
FLS - Fundamental Leg Strength

the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level

for negative movements, 5x5x10s means you descend for 10s each rep

>SL
SL progression seems to be different from PDF's

Foundation gives 3 routines:
>AxBxAxx
>ABxABxx
>ABABAxx
A: FL, sPL, HBP, RC
B: MN, SL, SLS


>Stretching

magnet:?xt=urn:btih:4BCCD448B44C4B8233A2E9BD7388246306C47B3D&dn=Middle%20Split
magnet:?xt=urn:btih:48E4BFE7D564ABB65DF2D4408EDC2A271F860D77&dn=Bridge
magnet:?xt=urn:btih:D69E1D9C667B31244307E6E4FDD9E487EEC3AF48&dn=Front%20Split
magnet:?xt=urn:btih:07C5D57728C3D73B0C982063330C49729E9AF1E6&dn=Shoulder

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My deltoid is finally recovered, had a great workout yesterday.

from prev threads:
>Bonus question: favorite BW exercise?
I think I want to do SPL the most (I can't yet) but I love HBP progression the most

>What are SL progresions? And how effectively do they train lower back?
Progression in Foundation, they are good for lower back, how effective, I'm not sure, pretty good?

>Are sideway planks really good for the back?
meh, not really, SL progression for the back

>It seems almost everyone is a beginner
Well, yea, oldfags left for olylifts, desu.

>mobility for handstand and manna
should be enough to do Foundation iM's, there's also some torrents on mobility in first reply

>>41211667
I'm almost back on track. 10x3 weighted dips and weighted diamond push-ups with 25lbs. I can do most of the push variations with no issue. 6x4 chinups and rows. I'm planing on focusing on the back more and recover my HSPU. It's so hard to get back to it after a +1 year break. And of course my legs are way ahead of everything. Pistols and single leg deep squats in a few weeks.

accessory bw exercises for wall climbing?
so far im working on:
>front lever for core/back
>one arm chinup for back
>free handstand for stability/antagonist muscles

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>>41212611
why few reps lots sets?

>>41212682
eh, chin ups are strictly biceps
I saw a video about some climber, all he did was pull ups while holding with finger tips, also wide grip pulls up, as well as those pull ups where you let go of your grip to grab higher ledge, something similar to this https://www.youtube.com/watch?v=sy7BjG6jA5c
but you grab next ledge with both of your arms
With all those forearm flexors work, I would suggest you to buy bands for training extendors as well.

>>41212763
one arm chinups and pullups are pretty much the same

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>>41212828
then you do them with wrong form, desu

>>41212860
aren't you the guy who only does rows and no vertical pulls

I'm up to 4 min wall handstand, should I switch to free standing now or get to 5 min wall first?

>>41212860
you obviously never did neither because theyre the same and rotation of wrist has nothing to do with muscles worked in this situation
also good luck doing oac using strictly biceps

>>41212926
Definitely switch. Wall handstand should just help you get comfortable being upside down and serve as a crutch that will keep you from falling on your back.

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>>41212894
Correct.

>>41212926
you mean 4x60s? according to foundation, if you did 5x10s partial wall handstand, you can move on to 10s free handstand

>>41212935
ofcourse chin ups and wide grip pull ups use different muscles

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>>41212935
I should clearify, I suppose I was talking about:
chin ups = close grip chin ups
pull ups = shoulder wide pull ups
wide grip pull ups = wider than shoulder pull ups

>>41212935
>>41213053
The chin up does have a bit more bicep activation, but that doesnt mean "its all biceps lol"

>>41213053
No, I've just been doing them for 4 minutes straight. Fuck no wonder I've been progressing so slow

>>41213192
Just go to the wall handstand and slowly start pushing with your fingers.
Not to be a shill but thenx's handstand tutorial has helped me the most.

>>41212611
Put the order wrong. I was just waking up when I wrote the comment. 3 sets of 10 pushups dips, 4 sets of 6 chinups and rows

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>>41213390
makes more sense

>>41213192
at least now you can correct it :)

https://www.youtube.com/watch?v=LpO5-k8zW9o
Fuck man, why are wymn so flexible. I'm fucking dying during some of these, On the splits, my last angles is lesser than her first..

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>>41213803
It's just because she was doing them far longer than you, dumb ass.
On serious note http://news.harvard.edu/gazette/story/2007/12/female-lower-back-has-evolved-to-accommodate-strain-of-pregnancy/