#s4crossgym

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I am always surprised when I hit a fairly stable 10+ seconds handstand hold when training this skill once a week. It is positive that skill remains on some level and not deteriorates below a point when I am not even able to hold it for few seconds. I think the secret lies within a proper warmup and accessory exercises.
#calisthenicsa3 #handstand #ilovehandstands #handbalance #handbalancing #yoga #straightline #calisthenics #bodyweight #bodyweighttraining #skill #barstarzz #crossfit #streetworkout #streetworkoutwarszawa #s4crossgym #s4fightclub #warsaw #warszawa #poland #fitness #training #basics #vegetarian #vegetarianworkout

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

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

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

It does not matter how much you lift, it matters how much it looks you lift 😜
#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

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

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I am always surprised when I hit a fairly stable 10+ seconds handstand hold when training this skill once a week. It is positive that skill remains on some level and not deteriorates below a point when I am not even able to hold it for few seconds. I think the secret lies within a proper warmup and accessory exercises.
#calisthenicsa3 #handstand #ilovehandstands #handbalance #handbalancing #yoga #straightline #calisthenics #bodyweight #bodyweighttraining #skill #barstarzz #crossfit #streetworkout #streetworkoutwarszawa #s4crossgym #s4fightclub #warsaw #warszawa #poland #fitness #training #basics #vegetarian #vegetarianworkout

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 😄
#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 🙂 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 😜
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 🤘
P.S. Trochę trwało (ze dwa lata!) @kondi2011 żebym wyrównał Twój rekord, który mnie motywował do martwych! Dzięki!!! 🙏
#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

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

My colleague climber @all_about_climbing pointed out that I need to fix size proportions between my quads and biceps 😂 While I don't think I will ever want to have climber's proportions 😜 I agree my arms have not been a focus for a while, for a long time, don't think they ever been... So now I am old and mature enough to realize biceps is important and also smart enough to know that calisthenics does not provide focused stimulus for biceps to grow. So here it is: CURLS!!!!!!!! 💪💪💪
#calisthenicsa3 #curls #biceps #bicepsworkout #bicepscurl #chestandbis #bodybuilding #vegetarian #vegetarianworkout #s4fightclub #s4crossgym #warsaw #warszawa #streetworkout #streetworkoutwarszawa #dumbellworkout #dumbells #preachercurls

Another week of back squats and jumps complex. This week weight was increased to 95kg for backsquats and 24kg for jumps. This was really exhausting but very satisfying. Quads are getting slightly bigger and calves are getting smaller... it is the way it is 😄
#calisthenicsa3 #ilovesquats #squats #backsquat #legday #poliquin #poliquinism #poliquinyoubloodygainsfather #asstograss #asstograsssquats #powerlifting #weightlifting #warsaw #warszawa #streetworkout #streetworkoutwarszawa #crossfit #s4crossgym #s4fightclub #vegetarian #vegetarianworkout #jumps #weightedjumps

Back to 160kg deadlift! It has been a while... and progress is not consistent but still there is a progress 😜 Honestly I see much more carry over from squats recently when I focused on technique and glutes activation in both lifts. Previously I was pulling more from lumbar erectors and now I feel the pressure is more evenly distributed among entire posterior chain. I guess it was worth to focus on lower weights for a while and hone technique more. It should bring me more gains in the long term.
#calisthenicsa3 #ilovedeadlifts #deadlift #powerlifting #weightlifting #technique #conventionaldeadlift #progress #streetworkout #streetworkoutwarszawa #warsaw #warszawa #s4crossgym #s4fightclub #vegetarian #vegetarianworkout #crossfit #barbell

Second week of legs hypertrophy workouts. I am not really sure if this will truly grow my legs but still it is a fun and I am expecting some strength gains too.
Week before I did this complex with 80kg and thought it was too light. This time I increased weight to 90kg and already felt struggle. Especially when trying to keep the pace after braking parallel. Those 3 seconds from parallel to the bottom seems like eternity 😄
#calisthenicsa3 #ilovesquats #squats #backsquat #frontsquat #asstograss #asstograsssquats #klokovcomplex #poliquin #poliquinism #poliquinyoubloodygainsfather #weightlifting #powerlifting #legday #hypertrophytraining #tempo #s4crossgym #s4fightclub #warsaw #warszawa #streetworkout #streetworkoutwarszawa #vegetarian #vegetarianworkout #barbell #mobility

Second week of my hypertrophy leg workouts. Not sure if it will make my quads bigger but intensity is definitely something I haven't done for some time.
The funny thing is that by mistake I did not rerack weight to my working weight (should be 90kg but was 100kg) prior to first set and realized it only after the set. This was interesting as I was not thinking I can do 100kgx6. So some gains are already arising. Interesting where it will get me after next three weeks.
#calisthenicsa3 #ilovesquats #asstograss #backsquat #legday #asstograsssquats #squats #poliquin #poliquinism #poliquinyoubloodygainsfather #warszawa #warsaw #streetworkout #streetworkoutwarszawa #warszawa #warsaw #s4crossgym #s4fightclub #weightlifting #powerlifting

I was stupid enough to try Poliquin's hypertrophy set for quads (5 sets of 6RM backsquats followed by 6 loaded jumps. -20% weight of preceding squat weight). Stupid because I underestimated how freaking taxing it will be. Even though there is 3 min rest between complexes it still feels like bloody crossfit.
My weights were 90kg for squats and 20kg for jumps.
I highly recommend to give it a try and feel my pain 😈
#calisthenicsa3 #poliquinism #poliquin #poliquinyoubloodygainsfather #legday #squats #asstograss #ilovesquats #loadedjumps #backsquat #crossfit #streetworkout #streetworkoutwarszawa #vegetarian #vegetarianworkout #s4crossgym #s4fightclub #chickenlegs #hypertrophytraining #warsaw #warszawa

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