Handstand challenge session 3

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Session 3

Today’s session was much harder than last week, the training started getting more intense with the super setting of negative chin-up and strict push-ups! The session started with mobility drills: the cat/cow position, which is great for increasing flexibility in the neck, shoulders and spine.

After this, the training started with the difficult part: the superset! All what Luigi likes to refer to as the A1, A2 system. The benefits of super setting is to use the opposite muscles of each other increasing the volume with short rest periods, this can help skyrocket your anabolic hormone response before and after workout and it will help me achieve my goal to more chin-ups and strict push-ups. I did 4×8 negative chin ups, which was a total of 32 reps and in the top of it, he made me do 4 seconds negatives, which means you hold the bar in the top position contracting squeezing and engaging the core and back muscles then slowly lowering down into the dead hang position, repeating this repetitively 8 times in a tempo of 4 seconds. The tempo will be getting higher in the following sessions as I will become stronger. Luigi calls this Progressive Overload, which means gradual increase in volume and intensity. If you find this difficult to perform, start with chin to bar and hold for maximum time you can, the most important part is to focus with the mind muscle connection, contracting your muscles all the way through the movement so you will build up more strength for greater tension. Luigi explained to me the purpose of your training should be to challenge yourself to adapt and grow stronger, we focused a lot on core engagement so we can get the best out of the workout. After that, we went straight into eccentric push-ups 8×4 tempo 4 seconds down resetting at the top again.

 

The tempo will be getting higher in the following sessions as I will become stronger. Luigi calls this Progressive Overload, which means gradual increase in volume and intensity. If you find this difficult to perform, start with chin to bar and hold for maximum time you can, the most important part is to focus with the mind muscle connection, contracting your muscles all the way through the movement so you will build up more strength for greater tension. Luigi explained to me the purpose of your training should be to challenge yourself to adapt and grow stronger, we focused a lot on core engagement so we can get the best out of the workout.

 

After that, we went straight into eccentric push-ups 8×4 tempo 4 seconds down resetting at the top again.

It felt very tough doing the super set! I wasn’t use to this kind of training, last time I trained body weight was over 3 years ago and it was classes in the gym, never really a private session which focuses on my weaknesses more than my strengths. However, before I start training with Luigi I was training in my own and used to just lift weights, I was taking heavy in my own trainings, for example doing 4 sets of 10 with 35kg bar in bench press and lat pull down machine 4 sets of 12 with 41,5kg what is quite heavy, but this negative super set… it literally killed me! (Haha) my arms are so much in sore, thing that didn’t happen when I used to lift heavy weights so I think it is good pain, as we all know… no pain no gain!

Next set was 5×10 of eccentric dips and inverted rows. The inverted rows were done on the rings and it is great for building pulling strength engaging the biceps and back as it is one of my weaknesses.

After that, Luigi had me do a circuit of 6 exercises for core, 1 minute each. Started with plank (but turning the back up so you feel more the core), second exercise was front support using a stick to find a balance, third was hollow slide out, next gliders support hold (each side), then superman hold and back support hold.

Before starting the stretch I tried the walking sliders exercises for the first time. Wow, it was so difficult! Definitely worth a try! You will need a pair of sliders and a space of at least 5 meters. Keep your legs straight and put your foot in the gliders and walk using only your hands, engaging the core all the time, you will feel your core burning 🙂

 

 

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