More of just a programming question with progression. I typically do full body 3x per work. Warm up, some skill work on hand stands as well as handstand pushups, and then 2 push (vertical and horizontal) 2 pull, and 2 legs. My question is will the isometric holds and training for that replace the current working sets I do or will I add them to the routine as a 3rd push and 3rd pull exercise.

Thank you in advance!

Hi everyone,
I’m a 48-year-old cyclist. About a week ago, the day after a strength workout (plank shoulder taps, overhead press and bent-over rows), I developed pain on the upper inner border of my right shoulder blade.
Since then:
Pain radiates into my right triceps and sometimes my forearm.
Banded field goals relieve it temporarily, but it returns within 5–15 minutes of standing.
Supporting my right elbow or lying on my right side reduces the pain.
Massage helps temporarily.
I had multiple cervical disc bulges on an MRI in 2020 but haven’t had new imaging yet.
I don’t have obvious arm weakness or numbness.
Has anyone experienced something similar? Was it ultimately diagnosed as a rhomboid/levator scapulae issue, scapular dyskinesis, or cervical radiculopathy? What helped the most?

I’ve had an injury plaguing my forearms for a while now, where even after a good warmup and stretch, i will feel a shooting pain in between my radius and ulnar, not when i am gripping something, but rather whenever I release my arms from the grip. I don’t have any pain in my elbows or wrists, and it stays localized to the inside and the side opposite the palm of the forearm.

Hoping for some insight on Trace tenosynovitis involving the fourth flexor tendons. Injury happened late April … tried brace for 9 weeks followed by physical therapy which honestly just made it worse. Just got a cortisone shot this past Monday … nearing 1 week of that and still having pain at a 2-3/10 scale. Need advice doctor says nothing more can be done but the shot and therapy …. Please comment if you’ve had this and what I can expect moving forward thank you.

Hi u/eshlow and r/overcominggravity community! I have found the book and resources here to be extremely helpful! I am currently running a MWF strength plan, primarily training bench press + weighted pullups + accessory work based on the r/tacticalbarbell operator plan (6 week progressive overload cycles). I am interested in developing some calisthenics skills while also continuing to gain strength in each of those lifts, specifically interested in front lever and handstand. Just curious how you would recommend balancing the two and progressing on the BW movements in the same style / logic as progressive overload with weight training. Thanks!

I train calisthenics a month ago , and my level is beginner . I started basic calisthenics like pull ups, push ups , dips and squats

My goals of calisthenics training are strength (for skills ) and muscle endurance .

I made a training program for myself by sets and reps and i realized now how circuit training is perfect for my 2nd goal .

So i want to merge the two training systems as i want to achieve the 2 goals i said not only a single one ,

but i don't know how it will be like?

A week sets and reps training and A week circuit training or what ?

And another question how should i build my circuit training program as iam thinking that i must make every single exercise more easier

So what should i do

Hi, I have just done gym less than a month, solely to get fitter.
On one day, I was doing back squat, after a final rep, my left biceps felt tingling, and I lost the feeling in that biceps. After that, my left arm got weaker. When I touch my left bicep, it felt odd, it felt a bit numb and hard to sense anything under it, which is totay different from my right biceps.
I cannot hold something heavy on my left hand anymore, like a cup of water or a carton of milk. It will bend my hands down a bit and cannot push harder to hold it straight out.
And yeah, I cannot really do any weighting using my left hand much.
My sense told me that my pose is wrong during back press, and it mess up sth on my left bicep. It has been 2 weeks after that and it doesn’t really change much. What should I do in this situation? Thank you so much for your help.

Been doing dead hangs for a few months now, originally just to decompress, but also to improve my overall grip strength. Grip strength and forearms seem to be the things that give out, shoulders are fine, but my hands are wrecked.

Curious how people here measure progress on hangs. Duration? Load? Just feel?

So for the last 2 months, my rows and dips have been stuck and idk what to do to be honest. Basically, in dips, i'm not consistent at all, like in some days i can do 3x12 (which is 90% of the time till failure), but in some days i do like 1 set of 10 and 2 or 11, or sometimes less, it's not consistent at all and idk why, and idk if i should progress to rings dips, which feel very hard but i can do like 3 reps or maybe go to weighted dips but idk cuz i don't always get consistent sets and improvements here. Also in ring horizontal rows, for the last 2 months, i've been stuck in the 5-8 reps range, and i simply can't get out and after a few like let's say 5, my form gets bad for the next 2-3 and i feel stuck. Pull ups, i'm not training, i'm just doing deadhangs and want to get there with rows but i don't see any progress, please help

Also i was thinking of switching to kboges unlock the pull up program if you know it, but idk. Thanks and sorry for the late reply

Greetings, dear community, and thank you so much for taking the time to read this.

I've been reading the book recently —I'm on Chapter 12—. Well, I wanted to start training even though I haven't finished the book yet, and I guess that's why I'm having trouble with the length of my training sessions —sessions that take me 4–6 hours!— That's way too long.

Next, I’ll go over the part of the routine that takes the most time: skill, strength and muscle insolation training.

—I should also mention that ALL exercises include a 3-minute rest period, which is why the rest times aren’t writed—.

SKILL TRAINING

Wall Handstand, 5 sets of 8 seconds.

STRENGTH TRAINING

1. Hybrid pull-ups, 3 sets of 1 concentric rep + 3 eccentric reps of 10 seconds.
2. Assisted Nordic curl, 5 sets of 4 reps.
3. Eccentric pistol squat, 3 sets of 3 reps of 5 seconds.
4. Tuck L-sit, 5 sets of 8 seconds.
5. Frog Stand, 3 sets of 21 seconds.
6. German Hang, 4 sets of 14 seconds.

INSOLATION WORK

1. Wrist push-ups, 4 sets of 5 reps.
2. Elevated heel raises, on one foot with the help of my hands, 5 sets of 11 repetitions, TEMPO 5010
3. Single-leg jumps, 3 sets of 12 repetitions.
4. Compression work with legs together and apart, 3 sets of 7 repetitions, TEMPO 2010.

I am open to following your recommendations.

Very recently started getting an ache on the inside of my elbows, looks to be from bottom of my bicep and down across the elbow (inside only) to the top of my forearm. Pic attached.

https://ibb.co/8LxsHzfW

Most of my training currently is aerial based, so pole, aerial silks, aerial hoop. This is supplemented by an upper body calisthenics style workout, weighted lower body, and then a “hybrid” full body workout - weighted legs, then 3 sets of a row movement and a pike pushups variation.

there has been no incident where I’ve thought “ah fuck, that’s an injury”. I’ll be fine during warm up and through most of the class when it’ll start to flare up. While there is an ache, flexing at the elbow hurts. Holding a weighted flex position with the arm will eventually hurt, so think cooking with a wok or carrying my small dog (8kg).

Haven’t started anything yet, only had 3 instances so far, so taking it as a warning sign. Has worn off about 20 minutes after starting when flares up from exercising.

Hi Steve,

First of all, I just want to say a huge thank you. I’m a big fan of your work and I’ve learned a lot from your content over the years.

I wanted to ask for your opinion on my current training structure and whether you think it makes sense long term.

My main goals are:

* improving my overall HSPU strength and eventually learning different HSPU variations and the 90-degree push-up over time * learning the full planche, straddle planche, and becoming stronger in different planche variations, * improving my front lever strength, especially learning Fl pull-ups with ab-to-bar touch, * learning the FL touch and building more strength in these movements overall.

Currently, I can hold a full front lever for around 10+ seconds, I can hold a straddle planche (although with some form issues and slightly bent legs), and I can do around 5 (sometimes 5+) freestanding HSPUs on the floor.

I’m wondering if this kind of structure makes sense long term, simply by gradually increasing the intensity of the exercises over time, or if you would change something or approach it differently.

I’m also wondering whether this overall structure is something I could stick with for many years, simply progressing the exercises and moving to harder variations as I become stronger (for example, moving from advanced tuck to straddle/full variations, adding weight, increasing range of motion, etc.), or whether you think the structure itself should change at certain stages of development.

I usually take around 3–4+ minutes of rest between sets, and I try not to exceed around 10 hard sets for a specific movement pattern in a workout, following your recommendations.

One thing I’m especially curious about is the frequency and exercise selection.

For example, right now my split is:

* Training 1 and 3: more focused on front lever presses/holds * Training 2 and 4: more focused on front lever pull-ups/touches

Do you think this kind of variation is beneficial, or would it be better to practice FL pull-ups and FL touch 4 times per week and reduce some of the static work, since higher frequency and more frequent exposure to a skill might be more beneficial for learning and improving the movement?

The same question applies to HSPU. At the moment I do:

* 3x per week freestanding handstand push-ups, * 1x per week wall HSPU variation.

Would you consider this a good balance based on your experience with this movement, or would you structure it differently?

I’d really appreciate your opinion on this.

My current training looks roughly like this:

**Workout 1**

1. One leg planche hold — 4x3–5s
2. Front lever press — 4x3–5 reps
3. Freestanding floor HSPU — 3x3–8 reps
4. Front lever hold — 3x5–10s
5. Planche lean hold — 3x5–10s
6. Something for abs (e.g. elevated plank hold)

**Workout 2**

1. Advanced tuck planche hold with ankle weights — 4 sets
2. Advanced tuck front lever pull-ups — 4x3–8 reps
3. Floor HSPU with a 3-second dead stop at the bottom — 3x2–4 reps
4. Advanced tuck front lever touch — 4x3–5s
5. Feet elevated planche lean — 3x5–10s
6. Something for lower back

**Workout 3**

1. Straddle planche attempts with slightly bent legs — 4x3–5s holds
2. Front lever press with ankle weights (+1/2 kg) — 4x1–3 reps
3. Chest-to-wall handstand push-ups — 3x3–8 reps
4. Front lever hold with ankle weights (+1/2 kg) — 3x3–8s
5. Dynamic planche leans — 3x3–5 reps
6. Something for abs (e.g. hollow body hold)

**Workout 4**

1. One leg planche hold — 4x3–5s
2. Advanced tuck front lever pull-ups — 4x3–8 reps
3. Forward-leaning handstand push-ups at the bottom position (preparation for 90-degree push-up) — 3x1–2 reps
4. Advanced tuck front lever touch — 4x3-5s
5. Pseudo planche push-ups — 3x4–6 reps
6. Something for lower back

Thanks again for all the knowledge you share. I’d really appreciate hearing your thoughts and whether you would make any changes to this approach.

Hey guys, I've been training for 2 years and have gotten kinda bored with training so i decided to spice things up by trying to make a macrocycle and a bit of running.

Stats: 164cm tall, 56.75kg bodyweight, 13.5 years old, 40kg dip, 35kg pull-up, half lay front lever for ~3s, 26min 5k.

Goals: 42kg pull up, 45 kg dip, 20-24min 5k

I'm quite concerned about the volume and I worry if it's too excessive, but I do think I recover decently fast as I average around 9 hours of sleep.

routine (there's 2 tabs btw): https://docs.google.com/spreadsheets/d/1UztplsTgmt6dHkY0lNOh-ERu4IykgTd9twenyUiVASU/edit?usp=sharing

also can i do homework in between sets or is that gonna mess up my sets (im fine if it messes them up a bit)

Hi everyone,
I’m 33 years old and I’ve been playing football for around 25 years. I also play amateur football at a fairly competitive level and I’m still trying to continue playing regularly.
I had an ACL reconstruction in the past. During a game Intwisted my knee and since then I’m dealing with some discomfort in the area.
Recently, an MRI showed that the reconstructed ACL is severely damaged/partially torn — my orthopedist estimated that around 80% of the ligament is compromised.

Despite this, my knee is surprisingly stable and strong clinically. I don’t experience giving way or instability, and I have been able to play football without pain during matches. I can sprint, change direction and play normally. I’ve never really felt that my knee was unstable.
However, my MRI also showed several other issues:

Significant medial femorotibial cartilage damage/chondropathy, with subchondral sclerosis and bone marrow edema.
Previous medial meniscus surgery/meniscectomy.
The reconstructed ACL is severely damaged but, clinically, the knee still feels stable.
For a long time, I was able to play football without significant pain. I even had a clicking sensation with almost every step at one point, but recently that click has fortunately disappeared.
After my most recent match, however, I developed a new problem. The next day, I had pain on the outer/lateral side of the knee, especially when pressing on a specific point and when flexing the knee deeply. I can still squat without pain, and I don’t have a true locking episode, but the knee feels somewhat painful/stiff at deep flexion.
My main question is: could this simply be an irritation/inflammatory reaction after the match, or could it be related to the lateral meniscus tear?
I’m honestly trying to understand how to manage this long term. I don’t want to play a match, have my knee react for several days, recover, and then repeat the same cycle after every game.

Physio told me that the problem is the bone marrow edema, but I think it’s the lateral meniscus.

Orthopaedic as well told me that meniscus is fine, but the symptoms are related to it.

I have to say that before the episode of twisting I was 100% fine with my knee, so not the chondropathy is excluded from the causes.

Any opinion is truly appreciated.

I've been practicing calisthenics roughly since covid, and while I've had breakthroughs in multiple fronts, I've found myself stuck in a rut for both front levers and planches. I currently run a hybrid calisthenics-weights four day split, since I like going to the gym and feel like it helps a lot with putting on muscle mass and general rehab from injuries.

**Day 1**
2x handstand raise on paralleled
2x wall HSPU
3x straddle front lever
3x single leg front lever row
3x hollow body hold
2x ab wheel

**Day 2**
3x incline bench
3x rope pressdown
3x weighted dip
3x bulgarian split squat
3x seated calf raise

**Day 3**
2x bosu ball handstand
2x freestanding handstand
3x tuck planche
3x tuck planche pushup
2x back lever into german hang

**Day 4**
3x weighted pull up
3x muscle up
3x chest supported dumbbell row
3x preacher curl
3x single leg RDLs
3x seated calf raise

I came up with this program to get an even amount of pushing and pulling, while also having leg exercises that would support my running + help with achilles injuries. however, i've been stuck on front lever and planche for years, have not been able to progress on either front lever straddle beyond 7 seconds or occasionally an advanced tuck planche. My instinctive feeling is there isn't enough volume, but I don't know how to begin to rework my routine to meet these goals.

Hello everyone,

I recently bought the book and I found it amazing. It covers a lot of scientific work and makes it so easy to read. I love it.

Nevertheless, I am having trouble coming up with my own routine, because I think my ultimate goal is different from a purely calisthenic one.

My ultimate goal is to join the military. I run 3x a week and plan to do calisthenics 4 times a week (always separating sessions with 6-24 hours).

I am having trouble understanding how to cycle my routine. I understand the fact that working on maximal strength is fundamental to also get better at muscular endurance. But how would you organise that? Would you do a strength block of 6-8 weeks and then do a muscular endurance one of 6-8 weeks?

My idea was to do the push/pull split 4 days a week, with one push and pull day dedicated to strength, and one push and pull day dedicated to muscular endurance with high reps, but in the first pages of the book, the author says that trying to develop both of them simultaneously is difficult and not optimal.

Could someone maybe help me and tell me what is the best approach?

My goals in the next weeks/months are:
- at least 10s handstand
- 10s tuck flag
- at least 5 pull-ups with 1,18x BW
- at least 5 RTO push-ups
- 5 pistol squats each leg with full amplitude
- (10 kilometers in less than 50 minutes)

Thanks in advance for reading❤️

Title: Severe bilateral finger pain for 12 months after lifting a heavy pallet – MRI and ultrasound normal. Any ideas?
Hi everyone,
I’m hoping someone here has seen something similar.
About 12 months ago I tried lifting a very heavy pallet. The only grip I had was with the fingertips of both hands hooked underneath it. The weight was almost entirely through my fingertips.
The pain started immediately during the lift and has never gone away.

Symptoms:
Both hands were injured at the same time.
Index, middle and ring fingers are the worst.
Pain is on the palm side of the fingers, especially from the fingertips down to where the fingers meet the palm (MCP area).

I also have pain in the finger joints.
The pain is mostly a deep aching pain. Pain goes from fingertips to mcp joint. Palmside
I can make a full fist, but gripping, squeezing or carrying almost anything causes significant pain.

Even lifting a glass or my phone makes it worse. I have to rest my phone on my lap to use it.
I cannot type properly or hang from a pull-up bar anymore.
Opening my fingers against resistance (like using a rubber band around the fingers) does not hurt much. Closing my hand into a grip is what hurts.

Tests so far:
MRI: no tendon tears.
Dynamic ultrasound while bending the fingers: normal.
Rheumatology work-up and blood tests: negative.
Seen by a hand surgeon who basically said nothing showed on imaging.
About a year of physiotherapy without significant improvement.
One thing that confuses me: because I had another injury elsewhere, I was almost completely inactive for about 4 months. During that period my finger pain improved a lot. But on the first day I started using my hands again, the pain came back.

Has anyone experienced something similar after a heavy lifting injury?
Could this still be a flexor tendon or pulley problem even if MRI and ultrasound are normal? Or are there other diagnoses I should ask a specialist hand clinic about?
I’d really appreciate any thoughts or similar experiences. This has had a huge impact on my daily life.

Any advice is appreciated

Hey I need an opinion on my new workout routine. I kinda got bored with the basics and want to train advanced stuff now. Im a bit afraid to lose my progress (with progress I mean strength and physique) when switching.

Goals:

Main: Planche and Front Lever pull-ups

Sec: More Free standing HSPU and better V-Sit

Im 23 male, 170m height and approx 63kg

Current lvl: 15 sec Front lever, 10 sec Back lever, 10 sec adv tucked with light band (I think 5kg), 24 Clean pull ups, 14 L-Sit muscle ups, 9 Wall HSPU, 4 Freestanding HSPU

Weakness:

- straight arm strength and scapular protraction/ retraction

Did Climbing before calisthenics so tendons should be alright

Workout Description:

I train every other day. Workout A and B would be alternating. Also I normally do 3-4 min of rest in between rep exercises and 2-3 min of rest for for hold exercieses depending how I feel. Between one exercise and the next (so for example from Planche hold to HSPU I always do at least 3 min of rest)

Prev Routine :

every other day. always 3 sets, last set til failure, always 3 min in between:

Muscle ups, Wall HSPU, Tucked planche dips, LSit Cin ups til waist, Back Lever optional

New Workout

A Planche Focus:

1. Planche hold progression (Currently Adv tucked with 5kg band)

   4–6 x 6–12 sec

1. Free standing HSPU

   3-5 x 2-3 reps

1. Feet elevated Pseudo planche pushups

   3–5 x 4–8 reps

1. Front lever hold maintenance

   3 x 8–12 sec

1. Muscle-up maintenance explosiv or wide slow

   3 x 3–6 reps

1. V-sit (Optional)

   3–5 sets

B Front Lever Focus:

1. Front lever hold

   4–5 x 8–12 sec

1. Front lever pull-up progression (Currently Adv tucked with 5kg band)

   4–6 x 5-8 reps

1. explosiv L-Sit Chin ups to waist (First had here also muscle ups but after front lever its too exhausting)

   4–5 x 2–6 reps

1. Planche hold maintenance

   3–4 x 6–10 sec

1. HSPU wall maintenance

   3 x 5-8 reps

1. V-sit (Optional)

   2–4 sets

Thoughts:

Im doing this routine since 1,5 weeks.

My take aways (compared to prev workout routine):

- prev routine took approx 1h, new one 2h (which is ok for me)

- Front lever stuff seems to work my back more, Planche stuff my traps, straight arms and delts more.

- straight arm recovery is a weak point, so sometimes I do an extra rest day.

Questions:

1. General objective critique of workout?
2. Is the order of exercises good?
3. Is volume ok for achieving planche and front lever pull ups?
4. My intention for having Muscle ups and LSit Chin ups here was me being afraid of losing my progress, as im quite proud of my performance there. Does adding them correctly serve my goal or does it just fatigue me unnecessary and through front lever work gets maintenance enough?

Thx for any advice/ thoughts <3

Sorry in advance for the long winded posit .

TLDR is bilateral Achilles tendinitis for sure, possible acute patellar and extensor tendonitis as well and looking for some hope of recovery.

Prior to 5/7 I was active , lifting 5 days a week in my garage , doing 30-45 min cardio after every morning early before taking my daughter to school .

On 5/7 I skipped weights , decided to go on a walk, wasn't warmed up and I guess I was going too fast uphill and felt something on right Achilles and then something similiar on the left but not as bad . Walked it off and it seemed ok but ended up with a slight limp.

I noticed pretty quickly my ability to go uphill was less strength so I started to walk flat ground only for a couple weeks but my capacity was getting less and less , felt like my lower leg would lock up , and looking back at it I was probably compensating by walking on the outside of my foot instead of my normal midfoot push off . Eventually walking got worse and the left foot was affected too but to a lesser degree . Anything that was loading my foot seemed to aggravate that locked up foot feeling .

At this point I had a vacation coming up so I tried to scale back , made an appointment with a PT for 6/5 and got in with them and they had me doing a lot of balance work . Single leg stuff , around the world move a medicine ball standing on foot with the other around the foot several times clockwise and counter clockwise . Bounce a ball in the trampoline and catch it on one foot . Single leg Romanian deadlifts with a kettle bell. I also got an indoor bike and started to ride it working up to 30 min sessions for some cardio. Oh yeah I was also doing work at home they gave me with a band , ankle inversion , exverfsion , planter and dorsiflexion and a few seated calf raises .

Maybe on session 4 or 5 they had me doing squats on a. Bosu ball which was fine . The next week I donated blood ? Waited two days to go back , was feeling kind of weak still but figured I'd work through it . The last exercise of the day the new trainer asked to do the bosu ball squat and I was wiped and told him I donated blood a few days ago maybe not a good idea . He was like ok just do 3 sets of 8 instead of 4 x 10. I reluctantly gave it a shot , and my knees were shaking so bad I ended up kind of dropping down fast to avoid it then pushing up pretty explosively probably . I may had been past parallel too on a lot of these . I didn't want to look weak so I finished my sets and immediately Coukd tell something was up with my knees , as they were very stiff and weak . The next day the were sore , waited a day or two and cycled 5 minutes , some discomfort that went away, tried 10 minutes later in the day seemed fine , then stupidly did a 30 min ride and by the end of it they were hurting some. At this oont they were hurting at rest and standing and using them.

Made ait back into pt a few day later , they say no big deal , probably just some patellar tendinitis which freaked me out because at this point my walking from the Achilles was to where I wasn't doing much out of the house and having things delivered. Anyways , back to PT , and we work mostly on the knees , leg extension isometrics , wall sit against an exercise ball isometrics, leg press where you hold the weight at the bottom of the rep for 10 seconds and had my knees feeling relatively better . They had me doing more around the world stuff but my knees starting hurting and we stopped them.

I asked about calf raises since they hadn't really got me doing any and they said I could do some at home , I did three sets of 15 I think and was the best I felt since it all started and was walking with pep in my step. The next day I got cramping at the very back of my knee both legs that made it very hard to walk and felt like I started to irritate my ankles just trying to find a way to walk with both Achilles and this started to irritate my ankles , mostly lateral and front. My ankles were so tight and Achilles flared so bad I had to stop the banded exercises. Went to pt the next day or two and she had me stretch my hamstrings which made it way worse. Struggled to walk for a couple days , ankles got worse and worse and eventually I figured out my shoes were making it worse ( bought a pair of Brooke's adrenaline gts 25 before starting pt as they weee most comfortable even though I'm neutral . Bad idea probably ) , switched shoes to neutral and my gait felt better but calves were on fire.

Was ready to get back after the shoe change , ankles seemed better, and the front ankle had more motion thank god as my whole foot would brick when it was bad. Tried to do some toe yoga two nights ago and it felt weird on my big toe s , went to bed worried about it, and woke up feeling like my body didn't want to push off my big toe and it was weak
But not painful . I spent a good portion if the morning trying to find a comfortable gait as I was worried I wasn't pushing off my toes and probably pushed through my toes too much for 2k steps in the house. The toes also felt tight inside so I was trying to crack them which I typically do but it wasn't helping but I couldn't help but try it several times thought out the day .

By the end of the day yesterday my extensor tendons j believe are super angry and I can feel them throbbing at rest and maybe some slight ache under the big toe top of the ball . I'm guessing it was a combination of whatever stiff feeling I had raising my toe the other day, then testing my walking pushing off my toes. I stayed off it at night and resting it all day today but having an acheon the top of of my jnstead up to the bottom of the lower knuckles on the toes for all my toes now. I've never had foot pain or toe pain in my life for what it's worth.

Am I totally screwed ? My Achilles is still very weak and not tolerating much load as I'm only able to get about 3500 steps a day for the last few weeks with all the problems. I wish I had skipped pt and done calf raises I'd be a lot better with probably less injuries but here I am .

Any hope for a path forward or hope ? I'm really concerned the toe extensors will be lurking around for the foreseeable future keeping me from doing calf raises to get better on both Achilles ? I'm praying it's just a temporary flare and can get started in Calf raises asap as my pt. Neglected it . I'm really hoping there a path forward as what was a decently fit 39 year old male just a couple months ago. I'm reading all these cases in extensor tendinitis and turf toe and they don't sound promising. I'm getting concerned that this Achilles tendinitis caused a chain reaction that has permanently disabled me .

Edit: on the new extensor tendon stuff I do have some pain now walking barefoot a couple inches under the most bottom toe knuckles . Do i basically stop walking ? The only walking I'm doing is necessary in the house to get food , water restroom . I'm going to start wearing shoes to hopefully offload it even though I've been doing this mostly since yesterday. My shoes were also laced pretty tight yesterday as I've preferred tighter shoes , but I'm
Wearing them looser now

Why I have a shoulder pain on thin flat pull up bar in park but when I switch to angled handles with much thicker grip I feel more my back muscles and shoulder pain is gone?

Hi everyone,

I'm looking for some feedback on my current training plan and whether there are any obvious mistakes or better ways to structure it over the next 6 weeks.

Background

- I've been climbing for about 4 years with an occasionl random training with dumbbells or bodyweight after climbing, but nothing structured.

- For the last 4 months, I've been training much more seriously, with climbing sessions becoming lesser, maybe once every week lightly which I feel like helps recovery.

I am planning on making the follwing my training plan for the next 6 Weeks:

Pull 1 – Weighted Pull-Ups
Progression: Linear progression
Current: 45 kg – 3×5
Goal: 55 kg – 3×5

Push 1 – Weighted Dips
Progression: Last set to failure
Current: 52.5 kg – 3×6
Goal: 70 kg – 3×3

Pull 2 – Rows / Front Lever
Progression: Linear progression
Current: 30 s Advanced Tuck on Rings
Goal: 30 s One-Leg Front Lever on Bar

Push 2 – Ring Push-Up Progression (Level 7)
Progression: Linear progression
Goal: No real goal, mainly do these because I enjoy them and progress doesnt seem to stall

Pull 3 (sort of) L-Sit
Progression: Pretty random at the moment
Current: 55° L-Sit
Goal: 90° L-Sit/V-Sit

Leg Pull – Single-Leg Romanian Deadlift
Progression: Last set to failure
Current: 40 kg – 3×5
Goal: 50 kg – 3×5

Leg Push – Bulgarian Split Squats
Progression: Last set to failure
Current: 40 kg – 3×5
Goal: 50 kg – 3×5

Questions

Are my goals for a 6-week block realistic, how much "progress" should one expect or should I be fine with any progress?

I pretty much neglected handstand work, but I feel like my shoulders are starting to pay the price. Should I swap handstand with dips or is it fine to add handstand after L-Sit?

Is there anything that stands out as unbalanced or likely to limit my progress?

And another random one: How would you guys define a plateau? Not increasing reps/weight for 1/2/3 sessions? Is it fine if one excercise stalls and the others still increase?

Thanks for the great book and advice you give! If you´re ever to release a book on climbing and or finger health I and a great deal of people I know will buy it!

Anybody rehabbed a pcl injury well. what quad exercises helped u most. did u do any hamstring exercises at all? If so, which one? I got this injury by overstretching my hamstring and am not doing hamstring curls. Im only doing rdls and back extensions for hammies with leg extensions, leg press, step downs, and bulg split squats. I am kinda lost on what to do other than quad strengthening and progressively overload. should I end all direct ham work and just strengthen the hammies thru compound movements like squats and stuff?

1 Motnh in, quad graph and let. how much should i be pushing when my pt place is trying to get more rom and push through the pain. in at 92 degreeez right now thanks in advance.