Overarching goal

Hi again Steven :) I am sorry for bothering you again but can you check my routine please? I have followed your advise from your book and article (how to construct your own program) and I have based it on the RR. Warm up and skill work (both same from RR) My current level is : -Handstand against wall (supporting just with the toes), i usually do 5 min of practice (2-3 sets between 30-60sec) -RTO(not at all) Support Hold 2-3 min, i accumulate 60s (right now 45s and 15s) My goals here are to improve posture and be more balanced. I would like to achieve a free standing handstand and a good RTO support hold. Strength work: -Weighted chin ups +20 kg 3x5 My goal here is just to get stronger with weights which I prefer to OAC work. -Ring dips today( 7,5,4) My goal here is to master this move with my bw (3x8) and then start to add weight (3x5) slowly just like the chin ups. Have some doubts with the next two: -Ring horizontal rows 8-8-8 with 31x3 tempo (right now) to improve my posture because of only doing vertical pulling for some years because i thought this exercise was pointless (stupid thing) plus as you greatly mentioned in your book and articles training more push than pull movements. Also and related to this i am a anterior dominant and have weak muscles on the posterior chain in consequence of not giving sufficient importance. -Ring push ups (8-8-8) starting to add weight to this exercise slowly, today +5kg which i found easy. My idea here is to add weight in both exercises because I think it the easiest way to progressive overload but i want to ask your opinion on this. I had thought on 3x5 on both of them,what do you think?Weighted rows and push ups or more advance bw progressions? for example front lever rows and rings pppus? Summarizing, my idea is to do all four exercises weighted on rings with a 3x5 range. As you can see i am not really a beginner, but i have some weaknesses i have listed above. In the other hand, I had never really taken barbell leg exercises seriously and never have been consistent with them so I have started from the botton with squats/deadlifts. This week i have been working on technique with light weight. -Squats right now 45kg(about 100 lbs) -deadlifts 60 kg (about 135lbs) at a bodyweight of 145 lbs so I guess I can improve a lot here. My idea is to do both 3 times a week after all that i have listed above, do you think is it too much? My goal on legs is to put the maximun strength with the lowest hypertrophy wherefore i have thought on a 3x5 set and rep range. Last exercise is tuck L-sit for core. As you see, I am just interested in getting stronger by training dynamic exercises on rings and have more balanced body( posterior chain and legs). To finish I do Flexibility and compression from SS, also, on off days when I can I do some mobility work, lacrosse ball, foam rolling... Apologies for my bad english and as always thanks a lot for your help :) Greetings from Spain.

/r/overcominggravity Thread Parent