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#s4crossgym

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My personal opinion on face pulls is that they definitely help and for me they feel better than cuban rotations or dumbbell ext. rot. Especially when paired with pullups and dips.
#calisthenicsa3 #facepulls #maintenance #crossfit #s4crossgym

It does not matter how much you lift, it matters how much it looks you lift 馃槣
#broscience #brosciencelife #deadlift #bumpersmassacre #calisthenicsa3 #s4crossgym

Back to rings muscle up work. It is interesting that the strength remains even after long periods of no work on this skill. I recall how hard it was to get my first muscle up on rings and I am surprised this was the only time when I struggled to achieve it.
#calisthenicsa3 #calisthenics #muscleup #gymnasticrings #crossfit #s4crossgym #streetworkout #streetworkoutwarszawa #morningworkout #gymnastics #gymnasticbodies #falsegrip #vegetarian #movement #movementculture

There was a question how to make a resistance band harness for assisted HSPU.
At the same time I experimented with increased ROM to increase intensity.
#calisthenicsa3 #hspu #resistancebandsworkout #harness #s4crossgym #movementculture #movement #barstarzz #crossfit #streetworkout #streetworkoutwarszawa #bodyweight #handbalance #gymnastics #gymnasticbodies #progressions

Coming back to training after vacation time. Took it easy today to let the body recall resistance training. Good I max out before time off so the strength decrease is not that extreme.
#calisthenicsa3 #ilovesquats #ilovedeadlifts #ilovehandstands #gymnasticrings #muscleup #squats #deadlifts #handstand #handbalance #streetworkout #streetworkoutwarszawa #calisthenics #barstarzz #crossfit #movement #movementculture #vegetarian #warsaw #warszawa #s4crossgym #tootalforgymnastics

Ass to grass baby! (105kg)
My hips mobility routine is working really well.
#calisthenicsa3 #ilovesquats #squats #frontsquat #morningworkout #streetworkoutwarszawa #streetworkout #crossfit #s4crossgym

My fixed deadlift stance. Feet wider and arms just beside knees. Barbell over mid of feet instead of touching the shins. Slight tweaks but changed a lot! 140kg
#calisthenicsa3 #ilovedeadlifts #movementculture #movement #streetworkoutwarszawa #streetworkout #crossfit #barbellstarzz #deadlift #s4crossgym

MOST RECENT

Last months of my workouts were mainly about legs and back. Honestly, no chest and arms.... Why? Two reasons:
1-if I won't devastate myself during a workout I don't feel it counts. Crawling out of bed next morning is greatest reward of all.
2- going heavy is freaking addictive and the need to kick myself in butt when lifting heavy brings so much satisfaction.
There is also third reason which is health. I sit more than 8 hours a day and hitting my posterior chain is a requirement to not become disabled.
#calisthenicsa3 #posteriorchain #legday #legdayeveryday #lunges #fitness #bodybuilding #strength #strengthtraining #addictedtoweights #weightlifting #powerlifting #warsaw #warszawa #s4crossgym #s4fightclub #mokot贸w

Hmmmmm does it count? Still can't squat high bar due to injury so decided today to try 120kg powerlifting wide stance squat. Interesting variation as I felt it is harder to maintain intra-abdominal pressure with wide stance and also it hits hip adductors really hard. I hope my knee will heal when I return from vacation as I miss ATG squats very much.
#calisthenicsa3 #ilovesquats #squats #legday #powerlifting #weightlifting #lowbar #lowbarsquat #isitbelowparallel #bodybuilding #strengthtraining #streetlifting #streetworkout #streetworkoutwarszawa #barbell #barbellworkout #warsaw #warszawa #s4crossgym #s4fightclub #mokotow #mokot贸w #vegetarian #vegetarianworkout

Training forgotten muscles - calves and tibialis anterior. I started needing them to compensate quads overuse.
This superset will make your lower legs feel like tree trunks - stiff and numb 馃槃
#calisthenicsa3 #forgottenmuscles #calves #calvesonfire #tibialisanterior #superset #legday #chickenlegs #powerlifting #weightlifting #calisthenics #streetworkout #streetworkoutwarszawa #streetlifting #barstarzz #crossfit #vegetarian #vegetarianworkout #s4crossgym #s4fightclub #resistancebands #trainingshowroom #warsaw #warszawa #fitness

Face pulls are currently part of my regular shoulder health routine as I realized some time ago I was overusing pullups and pushing exercises without putting much attention to rear delts and rotator cuff. Those accessory type of moves I find beneficial to perform with lower weight keeping very strict form and tempo.
#calisthenicsa3 #facepull #rotatorcuff #reardelts #cablemachine #s4crossgym #s4fightclub #warsaw #warszawa #calisthenics #pullups #pushups #streetworkout #streetworkoutwarszawa #accessorywork #barstarzz #crossfit #gymnastics #bodyweight #bodybuilding #bodyweighttraining #vegetarian #vegetarianworkout

Those were meant to be 100 kg deadlifts for speed. I see a lot to improve as I am not that happy with actual speed. The second phase is ok but first - including lift off - sucks. And it is not only visual appearance but also how It actually feels (extremly hard to instantly fire all muscles responsible for moving barbell from the ground). #calisthenicsa3 #deadliftstruggle #deadlift #ilovedeadlifts #powerlifting #weightlifting #speeddeadlift #strength #streetworkout #streetlifting #streetworkoutwarszawa #strengthtraining #martwyci膮g #fitness #posteriorchain #warsaw #warszawa #s4crossgym #s4fightclub #vegetarian #vegetarianworkout #crossfit

First time when I saw this exercise I thought it was a joke, when I also saw there is a special stand dedicated to it I thought it is to bring attention per similarity to porn movies decour... God forgive my ignorance as when I finally matured enough to try this as part of exploration to increase my posterior chain strength I realized those hip thrust are in reality steel ass makers! Honestly.
#calisthenicsa3 #hipthrust #glutes #glutesofsteel #glutesonfire #posteriorchain #weightlifting #bodybuilding #assbuilding #fitness #dreamass #s4crossgym #s4fightclub #warsaw #warszawa #vegetarian #vegetarianworkout #bootty

Because of knee pain I can't squat high bar and I am limited to powerlifting quarter squats (no offense powerlifters, I just prefer full depth). New move for me so I am still trying to figure out proper set up and leverages. I already feel few muscles that were probably never used so I will stick with this variation until my knee heals. Maybe even it will bring some gains, who knows.
#calisthenicsa3 #powerlifting #squats #almostbelowparallel #quartersquats #workingaroundinjury #barbell #crossfit #warsaw #warszawa #rangeofmotion #fitness #s4crossgym #s4fightclub #streetworkout #streetworkoutwarszawa #vegetarian #vegetarianworkout

Fueled by double espresso and viking metal I finally hit front squat PB of 120kg! I am really happy as front squat is important to me but I was focused more on back squat recently. During Last four weeks of hypertrophy program I have been only doing front squats once a week and only during a complex paired with back squat with 6 reps per workout! Even though strength increased - it must be due to the long tempo I was using. Nevertheless nice feeling to hit this PB.
#calisthenicsa3 #ilovesquats #squats #legday #frontsquat #asstograss #asstograsssquats #poliquin #poliquinism #poliquinyoubloodygainsfather #powerlifting #weightlifting #gains #s4fightclub #s4crossgym #steelstorm #warszawa #warsaw #strength #streetworkout #streetlifting #strengthprotocol #streetworkoutwarszawa #vegetarian #vegetarianworkout #siady #crossfit #barbell

Rather heavy session for me as I have chosen wave loading protocol for deadlift improvement per similarity to squats programing. I was able to complete two waves and it was a challenge to say at least. I would have not pushed myself if it was not the will to complete entire set (which by the way is a good goal as it forces to perform more than normally would one do). The last shown rep is 165kg. Preceding sets were 145kgx3, 155kgx2.
Thank you @steelstormpl for the t-shirt 馃槃
#calisthenicsa3 #ilovedeadlifts #deadlift #powerlifting #weightlifting #waveloading #streetworkout #streetworkoutwarszawa #strengthtraining #streetlifting #strength #strengthprotocol #conventionaldeadlift #vegetarian #vegetarianworkout #warsaw #warszawa #s4crossgym #s4fightclub #steelstorm

Squats again! Starting strength program this week. I chose wave loading to boost my 1RM squat. Ended up third wave with 115kgx3, 120kgx2, 125kgx1 which was positively surprising as I was not anticipating to complete easily second wave. Really looking to the gains!
#calisthenicsa3 #ilovesquats #squats #backsquat #legday #poliquin #poliquinism #poliquinyoubloodygainsfather #asstograss #asstograsssquats #powerlifting #weightlifting #siady #streetworkoutwarszawa #streetworkout #streetlifting #warsaw #warszawa #s4crossgym #s4fightclub #strength #strengthtraining

Those toes to bar from hanging l-sit have always been my dream as an ultimate abs exercise... the truth is I got cramps in my quads and worked scapula surrounding muscles instead of abs. It would be a different story on stall bars though!
@all_about_climbing - jednak umiem tak 馃檪 3 powtorzenia to max...
#calisthenicsa3 #legraises #hanginglegraises #toestobar #crossfit #calisthenics #bodyweight #bodyweighttraining #abs #fakeabsexercise #gymnastics #gymnasticbodies #pullupbar #streetworkout #streetworkoutwarszawa #warsaw #warszawa #s4crossgym #s4fightclub #vegetarian #vegetarianworkout #tootallforgymnastics #lsit #barstarzz #movement #movementculture

A small step on my path forward in deadlift journey. First time ever pulling 170kg! That excitement though 馃槣
I am almost sure that despite strength training I did this PB is thanks to listening to my own music instead of this zero motivating gym songs.... Thank you @amonamarth 馃
P.S. Troch臋 trwa艂o (ze dwa lata!) @kondi2011 偶ebym wyr贸wna艂 Tw贸j rekord, kt贸ry mnie motywowa艂 do martwych! Dzi臋ki!!! 馃檹
#calisthenicsa3 #ilovedeadlifts #deadlift #conventionaldeadlift
#weightlifting #powerlifting #martwyciag #personalbest #vegetarian #vegetarianworkout #streetlifting #streetworkout #streetworkoutwarszawa #warsaw #warszawa #crossfit #s4crossgym #s4fightclub #godisbusycanihelpyou #amonamarth

My last set of a four week hypertrophy squat program. I wanted to end with style however It was too hard and at the end I completed this complex with only two of six sets done with 100kg.. Remaining four sets were done with 95kg as I was really struggling to did it properly. Nevertheless I am really happy as I feel it gave me a new perspective on squats and effort I need to put in to reach my goals.
#calisthenicsa3 #ilovesquats #squats #legday #klokovcomplex #backsquat #frontsquat #asstograss #asstograsssquats #poliquin #poliquinism #poliquinyoubloodygainsfather #weightlifting #powerlifting #streetworkout #streetworkoutwarszawa #streetlifting #s4crossgym #s4fightclub #warsaw #warszawa #siady #przysiad #vegetarian #vegetarianworkout #mobility

Some extended leg raises as a part of abdominals strengthening to balance post squats spinal erectors stimulation.
This range of motion actually does not work abs much more than toes to bar but I am usually easily bored with doing one accessory exercise over and over again so I make them little bit different from time to time.
#calisthenicsa3 #legraises #rangeofmotion #calisthenics #pullupbar #hanginglegraises #bodyweighttraining #bodyweight #abs #abdominaltraining #postsquats #hipstobar #crossfit #vegetarianworkout #vegetarian #s4fightclub #s4crossgym #warsaw #warszawa #streetworkout #streetworkoutwarszawa #barstarzz #gymnastics #gymnasticbodies #gimnastyka #tootallforgymnastics

My latest mobility/flexibility routine prior to squats. I do it twice a week just before squats and it works like hell. It covers majority of my weaknesses: dorsiflexion, hips external rotation, tight hip flexors (at lest for squat needs), lumbar spine. It also stimulates and warms up quads.
#calisthenicsa3 #ilovesquats #s4fightclub #s4crossgym #warmup #warszawa #warsaw #streetworkout #streetworkoutwarszawa #weightlifting #powerlifting #mobility #crossfit #squats #barstarzz #dorsiflexion #hipmobility #vegetarian #vegetarianworkout #calisthenics #flexibility #yoga #gymnastics #gymnasticbodies #gimnastyka #legday #legsmobility

Fourth week of squat program is here! It was meant to be hypertrophy program but I don't see real growth to be honest. Probably because I am not tracking my calories and I was not eating enough. Nevertheless I gained some strength for sure. This is the first time I completed 5 sets of 6 reps with 100kg and I would not believe if someone would tell me four weeks ago I am capable of doing that.
I can't wait to test my 1RM next week and start strength building phase!
#calisthenicsa3 #ilovesquats #squats #asstograss #asstograsssquats #backsquat #poliquin #poliquinism #poliquinyoubloodygainsfather #powerlifting #weightlifting #legday #crossfit #streetworkout #streetworkoutwarszawa #warsaw #warszawa #s4crossgym #s4fightclub #vegetarian #vegetarianworkout #siady

Trying something new for torso strength improvement. This was 24kg kettlebell and for some reason it is harder to lower than to get up. Definitely feeling asymmetry in left and right shoulder mobility as well as left and right torso twist. This reminds me I need to start doing unilateral exercises to be sure I am symmetrical mobility and strength wise.
#calisthenicsa3 #sideraise #kettlebell #getup #streetworkoutwarszawa #streetworkout #torso #core #coreworkout #torsoworkout #warsaw #warszawa #warmup #s4crossgym #s4fightclub

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