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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

Due to holiday period and illness I was not working out regularly in past few weeks. Hence strength gone away... I was struggling to lift 150kg which 15 kg below my 1RM and the form was shitty. I had to decrease weight up to 110kg in order to hit acceptable form. It is what it is. Not always we are in our best form.
#calisthenicsa3 #ilovedeadlifts #deadlift #powerlifting #weightlifting #comeback #lossofstrength #streetworkout #streetworkoutwarszawa #warsaw #warszawa #crossfit #s4crossgym #s4fightclub #vegetarian #vegetarianworkout

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

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

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

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 馃槀 While I don't think I will ever want to have climber's proportions 馃槣 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!!!!!!!! 馃挭馃挭馃挭
#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 馃槃
#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 馃槣 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 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 馃槇
#calisthenicsa3 #poliquinism #poliquin #poliquinyoubloodygainsfather #legday #squats #asstograss #ilovesquats #loadedjumps #backsquat #crossfit #streetworkout #streetworkoutwarszawa #vegetarian #vegetarianworkout #s4crossgym #s4fightclub #chickenlegs #hypertrophytraining #warsaw #warszawa

Nothing fancy. Just trying to accumulate volume of cartwheels for my aerial goal. The step was supposed to help rotate faster and higher above the ground but I don't think it helped much... Probably because of fear, lack of momentum, strong takeoff and preceding squats and deadlift sets.
Still trying and learning from own mistakes though.
#calisthenicsa3 #tootallforgymnastics #trickingisnoteasy #aerialattempts #cartwheel #gymnastics #gymnasticbodies #gimnastyka #streetworkout #streetworkoutwarszawa #calisthenics #bodyweight #bodyweighttraining #barstarzz #crossfit #s4crossgym #s4fightclub #aerialprogression

It is nice to be able to still squat slightly below 1RM after long period of not consistent squatting sessions however it is starting to be a bit annoying to not progress further. So per recommendation of a fellow trainer I am adding some volume to my workouts.
First rep was 120kg and then did 9x80kg... somehow embarrassing but it is not always about the success but the journey, right?
#calisthenicsa3 #ilovesquats #squats #backsquats #legday #powerlifting #weightlifting #asstograss #asstograsssquats #streetworkoutwarszawa #streetworkout #calisthenics #crossfit #s4crossgym #s4fightclub #warsaw #warszawa

I am always surprised how shallow my squat depth is when viewing my squats stance from the front. There is so much room between my butt and floor at the very bottom of movement than I am feeling guilty of doing half or even quarter squats... But when looking from side it is obvious my hamstrings are already touching those tiny calves and there is no more place to go below that. It must be femur to tibia ratio, or am I missing something?
This was 3x100kg.
#calisthenicsa3 #tootallforsquats #ilovesquats #squats #legday #weightlifting #powerlifting #backsquat #asstograss #asstograsssquats #crossfit #siady #przysiad #atg #vegetarian #vegetarianworkout #streetworkout #streetworkoutwarszawa #s4crossgym #s4fightclub #warsaw #warszawa #mobility

Due to holiday period and illness I was not working out regularly in past few weeks. Hence strength gone away... I was struggling to lift 150kg which 15 kg below my 1RM and the form was shitty. I had to decrease weight up to 110kg in order to hit acceptable form. It is what it is. Not always we are in our best form.
#calisthenicsa3 #ilovedeadlifts #deadlift #powerlifting #weightlifting #comeback #lossofstrength #streetworkout #streetworkoutwarszawa #warsaw #warszawa #crossfit #s4crossgym #s4fightclub #vegetarian #vegetarianworkout

Pause squats 2x90kg, 1x100kg. So freaking exhausting! I am starting preparation for legs hypertrophy training as I have been doing low volume workouts for too long.
#calisthenicsa3 #ilovesquats #frontsquat #pausesquats #asstograss #workoutfun #joy #warszawa #warsaw #streetworkoutwarszawa #streetworkout #weightlifting #powerlifting #crossfit #s4crossgym #s4fightclub #vegetarian #vegetarianworkout #legday #morningworkout

Tried this for fun (I saw a video how Klokov does it with ridiculous weight) and I must admit even though I maybe hit 3 sets of 4 (20kg barbell) my traps are on fire next day. Nice exercise!
#calisthenicsa3 #barbell #midbacktraining #overheadsquat #deepsquat #squat #ilovesquats #movement #movementculture #crossfit #morningworkout #streetworkout #streetworkoutwarszawa #s4crossgym #warsaw #warszawa

Fellow fitness maniac @sprawnoscinigdyzawiele motivated me to start learning walking on hands. Not an easy task for someone who has never tried that before. However just from those few attempts I can tell all the handstand work I have done so far carries over to the skill. Especially full body tension concept and wrists conditioning.
#calisthenicsa3 #handstandwalk #tootallforgymnastics #handbalance #gymnastics #gymnasticbodies #s4crossgym #movementculture #movement #streetworkout #streetworkoutwarszawa #warsaw #warszawa #upsidedown #barstarzz #crossfit

Last handstand of the unlucky day when I injured my toe. It was not hurting that much since I was still warmed up but now I can't walk. This is really annoying since the injury is so small yet the impact is so huge. Will need to work around it and focus more on upper body.
#calisthenicsa3 #handstand #handbalance #gymnastics #gymnasticbodies #streetworkout #streetworkoutwarszawa #warszawa #warsaw #s4crossgym #movement #movementculture #straighthandstand #vegetarian #yoga #bodyweight #calisthenics #barstarzz #crossfit

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

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

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

Thanks @s.marko for #instagramcoaching and convincing me to use resistance bands for my muscle-up training. In one training I was able to progress from thick band to no bands at all 馃榾 Marko is the man!
Honestly, bands helped to get the feeling on how it is to execute full movement which carried over to perform the skill without support. It was exactly like you said @s.marko - muscle up is more a coordination skill than strength, brain needs to learn a pattern first. Thanks man! Now I will hone it to make it more fluid.
P.S. I am 93kg so it really is a matter of coordination
#calisthenicsa3 #muscleup #streetworkout #streetworkoutwarszawa #s4crossgym #barstarzz #crossfit #bodyweighttraining #calisthenics #movement #movementculture #warsaw #warszawa

New personal best 125kg back squat! Definitely outcome of increased squats frequency. I was so hyped I thought to give 130kg a try... twice... and failed... twice. But I will be back 馃檪
#calisthenicsa3 #ilovesquats #backsquat #personalbest #s4crossgym #warszawa #warsaw #crossfit #legday #movement #movementculture #asstograss #legdayeveryday #godisbusycanihelpyou #intenttolift

It has been a while since I was in my prime at back lever which was my holy grail back then. Now it is time to finally get it done - screw my height and weight, no excuses. @rwroble did it and he is taller so can I!
#calisthenicsa3 #backlever #straightarmstrength #gymnastics #tootalforgymnastics #gymnasticrings #gymnasticbodies #streetworkout #streetworkoutwarszawa #barstazz #crossfit #s4crossgym #calisthenics #bodyweighttraining #vegetarianworkout #straddlebacklever

One of the goals now is to get a clean muscle up. I have never did one, even when I was 10kg lighter so it will be an interesting journey. Beginning is to work on high pull ups and kipping MU and slowly clean up the form.
#calisthenicsa3 #muscleup #bodyweighttraining #bodyweight #tootallforgymnastics #vegetarianworkout #movementculture #kippingmuscleup #crossfit #barstarzz #pullups #streetworkout #streetworkoutwarszawa #s4crossgym #highpullups

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

Squatting day after day is achievable for me if the volume is not too high and reps are in low range. But still yesterday's back squat session does not allow to get near my 1RM in front squat. I was able to hit 100kg but 105kg was too much. Maybe longer rest would do the job but I was time limited. Nevertheless it is an interesting mind challenge to squat dat by day (4 days in a row every week in my case). #calisthenicsa3 #ilovesquats #legday #legdayeveryday #poliquinism #s4crossgym #crossfit #streetworkout #streetworkoutwarszawa #movement #movementculture

Maybe not every attempt is successful but some are and I am more than happy with it. After such long break from regular handstand work it is really surprising the quality remained. I love this skill (or rather journey towards it) 鉂わ笍
#calisthenicsa3 #handstand #handbalance #ilovehandstands #warszawa #warsaw #vegetarianworkout #vegetarian #movementculture #movement #gymnastics #gymnasticbodies #gimnastyka #streetworkout #streetworkoutwarszawa #crossfit #barstarzz #s4crossgym #straightline #yoga #bodyweighttraining

Trying to fix my deadlift since I have been struggling with the hips to shoulders timing recently and some lower back pain due to incorrect loading sequence during the lift. I took a step back and decreased the load and also - which was a magnificent help - watched @untamedstrength how to deadlift tutorial. Yep, after more than two years of deadlifting.... and it helped a ton!!!! #calisthenicsa3 #ilovedeadlifts #legday #legdayeveryday #deadlift #crossfit #streetworkout #streetworkoutwarszawa #s4crossgym #movement #movementculture #vegetarian #vegetarianworkout #warsaw #warszawa

First workout after 2 week rest and sickness. It was full body to maximize stimulus. Also tried sumo deadlifts for the first time as an exploration and pursue for correct form. It was a nice workout and I am happy I finally was able to do it.
#calisthenicsa3 #legday #crossfit #gym #squats #backsquat #deadlift #pullups #streetworkout #streetworkoutwarszawa #s4crossgym #vegetarian #movement #movementculture #iloveworkingout #warsaw

Slowly coming back to shape after vacation. The best way is as always a shock therapy. This week it is my fourth day of squatting. Not so many reps but each day I was trying to get one rep at least 90% of 1RM. Today ended with front squat of 2x90kg and 1x100kg.
#calisthenicsa3 #ilovesquats #squats #frontsquat #chickenlegs #crossfit #s4crossgym #maintenance #streetworkout #streetworkoutwarszawa #legdayeveryday #movement #movementculture #asstograss

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

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 shape after 3 weeks of vacation. This is the first time I try elastic bands support for HSPU training and I like it very much. I feel like I have better control in how much support they provide comparing to pike pushups. Ultimate goal is free standing HSPU but I don't feel this will come sooner than in one year.
#calisthenicsa3 #hspu #resistancebands #handbalance #handstand #gimnastyka #kalistenika #warszawa #warsaw #vegetarianworkout #streetworkout #streetworkoutwarszawa #calisthenics #bodyweight #bodyweighttraining #crossfit #barstarzz #movement #movementculture #s4crossgym

In the world of stretching I am complete beginner however I fully understand its importance. These are few I use every squats and deadlifts session.
#calisthenicsa3 #stretching #mobility #yoga #calisthenics #streetworkout #streetworkoutwarszawa #warszawa #warsaw #crossfit #vegetarianworkout #barstarzz #kalistenika #kalistenikapolska #gymnastics #gymnasticbodies #tootalforgymnastics #vegetarian #s4crossgym

Squat rack was full and I had to rely on my shitty non-existent weightlifting skills.. Hopefully weight was only 65kg so ten clumsy cleans were not out of my reach. They drained me heavily though so I was really happy I completed this GVT front squat workout.
#calisthenicsa3 #shittyweightlifting #clumsyclean #frontsquat #germanvolumetraining #s4crossgym #streetworkout #crossfit #legday #vegetarian

Working to revive my calisthenics skills. Last three months I dedicated to weighted pullups and dips and to be honest I can't look on weights anymore. It was fun but it is time to change priorities. One thing though that I will carry over from my strength training period is to superset pulling and pushing exercises. I feel a lot more comfortable knowing that neither stimulus will take over the second one.
#calisthenicsa3 #calisthenics #bodyweighttraining #balancingyourworkout #pullups #dips #gymnasticrings #barstarzz #vegetarian #vegetarianworkout #gymnasticbodies #gymnastics #movementculture #movement #streetworkout #streetworkoutwarszawa #s4crossgym #crossfit

Playing with bridge to loosen shoulders and thoracic spine.
Looking like a mutation of spider and Star Wars Imperial AT-AT 馃槣
#calisthenicsa3 #backbridge #movementculture #yoga #s4crossgym #kalistenika #streetworkoutwarszawa #streetworkout #mostek #gymnastics #gymnasticbodies #vegetarianworkout #vegetarian #barstarzz

I found that squatting twice a week with a high volume (GVT) incredibly improves mobility. To be honest the feeling is like doing loaded stretches. Every week I discover incresed range of motion even though I already thought to reach my limit. Today this sensational feeling was localized around hips - my butt sank towards the floor. Love it!
#calisthenicsa3 #ilovesquats #squatreligion #legdaytranscendence #loadedstretch #mobility #asstograss #poliquinism #gvt #backsquat #crossfit #s4crossgym #streetworkoutwarszawa #streetworkout #vegetarianworkout #movementculture #barstarzz #squatthroughlife

I just discovered that weightlifting shoes can be also called back bridge shoes since they trully enhance my bridge. Thank you adidas 馃槣. Btw some halfling running under the bridge. #forcedperspective #calisthenicsa3 #backbridge #mobility #flexibility #weightliftingshoes #yoga #vegetarian #vegetarianworkout #movementculture #yoga #barstarzz #crossfit #streetworkout #streetworkoutwarszawa #s4crossgym

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