Workout August 19 2011: 2 HSPU, 2 OAC with pinkie assist.

[8254988]

were i put handstands again,i meant to write front lever 2xsecs

[8254988]

Dear Slizzardman, im trying to gain strength for gymnasts, so i made this routine. mind telling me what you think of it? A Handstand 2xsecs L-sits 2xsecs Handstand 2xsecs Shoulder Press 3x5 Bench 3x5 dips weighted 3x5 B Planche 2xsecs Back Lever 2xsecs Dead Lift 3x5 Squat 3x5 Weighted Pull-ups 3x5 Inverted Rows 3x8 eventually weighted 3x5 Standing Calf Raises 3x8 ABxABxx For statics is is it half of your full holding position to failure, split in to 2 working sets, or split into 6 sets?

[MrRobertito17]

i wonder if you ever incorporate yoga with your work out?

[slizzardman]

@MrRobertito17 Not really, although I am starting to use a press from push up to downward dog as a sort of straight arm handstand press element. Feels good now that I have rehabbed my traps enough to use them consciously.

[slizzardman]

@qhf8zbjn HAhaha, thanks for the input. My calves are looking pretty good these days and you never see them but my thighs aren't small. Still not proportional, but I'm not a bodybuilder. I pull 455 for 3 reps no problem on deadlifts and haven't trained them in a long time (over a year) so I'm not weak :P

Squats are a bit weaker, I use 200 lbs for my front squat sets and 100 lbs for my bulgarian split squats. My single leg work is much better than my double leg for whatever reason...

[Wutangquan]

That is incredible man, how much do you weight?

[slizzardman]

@Wutangquan 215 currently, probably 205-ish in the video.

[Duf67]

Glad to see you back Slizz!

[Ausare911]

Dude, gotta make those legs as jacked as your upper body.

[CARMENAMARA]

Thanks Josh...not doing too bad yourself. Are you attending the seminar? I hope to see you there.

[slizzardman]

@CARMENAMARA Yes, definitely! Got my tickets and everything! I hope Eddie and the girls can make it this time as well!

[CARMENAMARA]

@slizzardman Great to know.  Yes, we are all ready to go as well. Looking forward in seeing you guys.

[CARMENAMARA]

@CARMENAMARA Josh please don't take this the wrong way but you are really cut up and fit! Wow great work!

I'm so stuck on my muscle ups and press to handstand, but hopefully I will get it at the seminar.

[slizzardman]

@CARMENAMARA Thanks! No worries, I know what you mean! I'm eating a bit more right now but it seems to be stabilized more or less where I'm at in the video. How are you stuck on your HS press, you practically had it when I saw you last year! I think that with a little spotting you're going to get it in no time, that will be awesome! What's going on with the muscle up?

[CARMENAMARA]

@slizzardman Good for you Josh. Well I just can't push up and it is frustrating. My arms go horizontal on the muscle up and I can't manage to do a negative dip to get there. I guess I'll show you next week. Have a safe flight. See you then.

[DoingMoar]

Rather than rotator cuff,I'm more worried about my elbows popping when I do ring HSPUs!

:<

[slizzardman]

@DoingMoar If your elbows pop you may want to restrict the ROM slightly while you get used to them. If it doesn't go away, you should look into getting soft tissue work done on that entire arm.

[oglkump]

hey brother good stuff. i watched your shoulder rehab video with those laying down stretches and i feel the stretches in the correct spots and that is all well i do it every other day. but im kind of curious what kind of exercises i should include to help strengthen my horrible posture/shoulder injury aswell <3

[ideaman99]

Pretty good!. But I'd worry those hand stand pushups on unstable rings screams of potential rotator injuries.

[slizzardman]

@ideaman99 I don't know one person who's hurt their rotators with handstand push ups on rings lol! They aren't as unstable as you think, and once your body gets used to the rings it's not THAT bad. Just go step by step and you'll be fine!

Never do these until you had good strength with stomach to wall HSPU first. Since I do, and since I have a pretty decent handstand with my feet inside the straps there is no danger. I got strong with feet AROUND the straps first, which is much more stable.

[zeroender]

How difficult was it to make that setup with the rings?

[slizzardman]

@zeroender Super easy my friend!

Step 1: Use studfinder to find and mark a 6 " length of two studs.

Step 2: buy steel straps, steel pipe and lag bolts. Total cost: 15 bucks.

Step 3: Mark holes using the straps and then drill them

Step 4: Drive in the lag bolts and hang your rings!

Step 5: GET BUFF!!!!!