u/shai_streetlifting

Focus on increasing my hold time. I’m currently training front lever twice a week.

This is my AMRAP set. I did 3 ramping sets of 5 prior to this top set. Rings have been making my bar dips feel more stable.

I replaced ring inverted rows with these and I noticed these helped my weighted pull-ups a lot.

I’m just focusing on increasing my hold time. Tips for people struggling with this movement: I unlocked the front lever by doing heavy weighted pull-ups 3 times a week and straight arm work 1-3 times a week while training heavy squats and being tall. I didn’t do a bunch of progressions. I focused on advanced one leg, straddle and half-lay front lever.

Working on increasing my hold time and different entries.

Using 4x5 ascending sets and doing an AMRAP on the last set. I’m adding weight based on how many I get on the last set.

This is my top set using reverse pyramid sets.

Using 4 ascending sets and doing an AMRAP on the last set. Rings have made my stability on the bar a lot better.

Using ankle with lighter progression to help improve my hold time and clean up my form.

Working on increasing my hold times. I did some holds and straight arm dynamics

Rings are helping my stability on the bars. I did 2 sets of 7.

Light day session focusing on increasing my hold time.

Today’s top set, using Reverse Pyramid Training (RPT).

RPT hits your heaviest set first when your CNS is freshest, maximizing high-threshold motor unit recruitment where it counts. Back-off sets drop 10–15% load and add 1–2 reps for hypertrophy volume at submaximal intensity.

For weighted calisthenics, pair RPT with slow linear progression. add 0.5kg-2.5kg to your top set weekly and the gains compound fast.

Using ring dips on my light day. They help a lot in keeping me stable when I do my heavy bar dips.

This is my top set for today using 5x5 ascending sets.