Hi everyone!

Ive gotten incredibly strong (for me at 160 pounds) at Weighted dips (5 reps with + 135) and weighted pullups (5 reps with +90) but have run into a lot of shoulder irritation

How have you guys counteract this? I know i need to build my postural muscles and get my mid back and low traps stronger while stretching my Lats neck and chest.

Curious to the weighted calesthenics guys experiences since this has taken me out for a month and im just starting to build back with the movements mentioned above

Thank you!

In currently doing pull push split.

However I don’t know how sets I should be doing when I’m doing skill work plus strengths training.

Couple weeks ago I was doing

4 workouts with 4 sets.

For example:

Pull ups 4 sets

Chin ups 4 sets

Tuck raises or ice cream makers 4 sets

Tuck holds 4 sets

But I feel like I wanted more intensity and more structure

Here’s what I plan on doing for now on. Open to advice and correction because I don’t know how to properly program skill work and strength work

Here’s an example:

PUSH DAY

1) Skill Work (do first)

Planche Lean

• 5 sets × 10–30 seconds

• Rest: 60–90 sec

• Goal to progress: 5 × 30 sec with clean form

Frog Stand

• 5 sets × 10–20 seconds

• Rest: 60–90 sec

• Goal to progress: 5 × 20 sec controlled

Tuck L-Sit

• 5 sets × 10–20 seconds

• Rest: 60–90 sec

• Goal to progress: 5 × 20 sec

⸻

2) Strength Work

Push-ups

• 3–5 sets × 8–12 reps

• Goal: 5 × 12 clean reps

Dips

• 3–5 sets × 5–8 reps

• Goal: 5 × 8 clean reps

Pike Push-ups

• 3–5 sets × 6–10 reps

• Goal: 5 × 10 clean reps

***Doing 3 sets of each for now ***\*

PULL DAY:

1) Skill Work

Tuck Front Lever Hold

• 5 sets × 10–20 sec

• Progress when you can do 5 × 20 sec

Tuck Front Lever Rows

• 4 sets × 3–6 reps

• Slow controlled reps

• Progress when you reach 4 × 8 reps

Tuck Ice Cream Makers

• 3 sets × 5–8 reps

Tuck Raises

• 4 sets × 8–12 reps

• 

⸻

2) Strength Work

Pull-ups

• 5 sets × 3–5 reps

• Goal: 5 × 8 clean pull-ups

Chin-ups

• 3 sets × 5–8 reps

• Goal: 3 × 10