Tuesday, August 4, 2015

Bodyweight Calisthenics Set and Rep Tinkering - Top-Loaded Pyramids

Today I decided to do the pyramid approach but top-loaded, so instead of starting with the "lightest" (easiest) exercise (incline pushups, where the hands are higher than the feet), I started in the middle and put the easiest exercises at the end.  The idea was to put more effort into the harder stuff at the beginning when I'm relatively fresh.  As always I stopped before failure.  So it looked like this:

Pushing:
Regular pushups - 50
Russian pushups - 25
Dips - 12
Diamond pushups - 20
Hands on bench pushups - 33
Hands on bar (higher than bench) pushups - 31
Tricep pushups on bar - 22
Tricep pushups on higher bar - 50

Pulling:
Rows:  25
Assisted Pullups:  22
Less Assisted Pullups:  18
Pullups:  8
Slow, close grip pullups:  6
Feet on floor rows:  25
 "T-Bar":  25
"Curls"  30

Legs:
"Deadlift":  12 each leg
Assisted pistol squat:  8 each leg
Barely assisted pistol:  3 each
Pause squat:  11
Strict squat:  20
Fast squat:  30
Assisted squat:  35

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