Glwanabe's Hybrid strength program

[glwanabe]

[BendtheBar]

She's right here waiting....
























And I'm waiting too, but not in bed, of course.

[glwanabe]

Weighing in at 180lbs is GL. Thats a not good 180 lbs. I've given up plenty of lean mass over the last few months. First target weight is 170lbs and to be stronger.

This program may not make much sense to a lot of people until I can get some vids taken of what it is I'm doing. I had a hard time explaining it to my workout partner. Then when he came over and saw what I was doing he was hooked.

This photo is from last year about this time. This is about 2 months of bulking after switching to a fullbody program off of the gymastic program. The basic shape of what the gymnastic program was doing can still be seen under the fat I had put on.

I weighed right at 170lbs in this pic.





I'll be slowly ramping up my intensity over the next few weeks gauging how my shoulders are feeling. I'm very tight and stiff at the start right now. I felt pretty good after warming up though.



Arm circles to loosen up
45lb bar squats 1x10 SLDL 45lb barx10
hanging leg raises, working up to put my feet at the bar in a full pike.
body supported leg rasies
2x10x25lb flyes
BW dips 1x10 1x5 1x4
overhand grip chins 1x5 1x4 1x4
elevated feet and hand pushups 1x10
supported planche position static hold 2x 10seconds

My strength is nowhere near what it was. I was still sweating by the time I finished this session. Every journey starts with a first step.

[strkout35]

nice start GL cant wait till you get back in the swing of things...i miss being able to follow your workouts

[glwanabe]

Thanks SO. It's been a very hectic time for me over the last several months.

You are looking WAY bigger! Keep on hitting it. I can see a major difference in your frame.

[glwanabe]

Hanging leg raise movement. These are brutal, and work far more than you realize.

Developing the Hanging Leg Lift


Some other stuff from Chris Sommers website,

Gymnastic bodies

Gymnastics as Conditioning - The Journey

All Muscle, No Iron

All blog entries

[jwood]

Nice job GL, this is gonna be great, you have been missed on the forum.

I enjoy following your logs, they are always unique, keep up the great work

[glwanabe]

Thanks "J" I have really missed it around here. I hope to carve a new spot for myself.



Light session today to stretch things out and just do a few reps. When I'm back at it full bore it will be 4x a week, heavy.


SLDL with 45lb bar. Done so as to get maximal stretch with just a little assistence from the bar.

BB rows 45lb bar. 20 reps to loosen up and pump some blood preparing for some lever work.

Hanging leg raises. Really felt the work from yesterday in my abs. 20 reps

Tuck front levers cumulative of about 30 seconds. These are major back, and ab work.

Dips 3x5
pullups 3x5

Tuck planche 20 seconds cumulative work. These were really straining my delts. I'll work back into these slowly.


squats with empty bar 20 reps. Will be gradually upping weight and reps, but this move will not be about heavy squatting right now. I'll work back up to worksets at around 200lbs max with high reps being the focus.

[CoopDawg]

great job gl, nobodys looking at the weight bro bar is fine, your recovering bro, as you said just fully recover and up the weight as you go no need to jump into 250 for 20 reps bro

[glwanabe]

Thursday the 4th

OK kids. Earlier I said my initial weight goal was 170lbs. Screw that!!

I want 160! I can crap myself to 170lbs just using a toilet. I want real bodyfat gone!!! 160 beotch's!


hanging leg raises. as many as I could do. and then partials. probably around 30 total.

3x10@90 squats

Flyes 3x10@25 tight to start, but loosening up at the end. Gotta get some flexability back.

Bar dips 4x5 bw again, gotta work on flexability.

planche progression static hold. maybe 15 seconds total.

elevated bar pushups. 10


Feeling my age a bit this week as I get back to it. Nothing too bad, but I am sore, even from the little work I'm doing.