Rough Strength Results: Valentin

Some time ago I posted a video to Vimeo called “Rough Strength Online Training Results: Valentin”. You can watch it here:

Rough Strength Online Training Results: Valentin from Alex Zinchenko on Vimeo.

First of all, I’m really proud to have Valentin as my student. He has dedication and discipline only few possess. Lots of trainees should learn his love to strength training and work ethic. He is one of those respectable people that persevere through hard circumstances in life (instead of making lame excuses). Well, as you can see from video hard work and patience always pay off.

So why am I writing this? I’d like to share with you some of the exact programs we used and to analyze what led us to success.

How Did It Start?

I got the questionnaire back from Valentin without any delay in less than 24 hours. In my opinion it is the first sign on serious trainee. My student’s goals were as clear as possible to me. Strength in complex bodyweight moves and positions (mainly Handstand, Pistol and Back Bridge), strength with weights (Squat and Deadlift) and maybe some aesthetic improvements along the way. Also Valentin wrote that he had time for training almost every day at that time. So I made our initial program according to the goals and conditions. Here it is:

Day 1

AM Workout

A1) Wall Assisted Handstand (Back to Wall) 3 sets.

A2) Wall Assisted Handstand (Face to Wall) 3 sets.

PM Workout

A1) Partial ROM Wall-Assisted Handstand Push-Ups 5 x 3

A2) Tuck Front Lever Rows 5 x 3

B) Barbell Squats 5 x 3 with weight that is your 5RM.

Day 2

A1) Wall Assisted Handstand (Back to Wall) 3 sets. (Same as Day 1)

A2) Wall Assisted Handstand (Face to Wall) 3 sets. (Same as Day 1)

B) Wall Extensions 3 sets of as much as possible

Day 3

AM Workout

A1) Wall Assisted Handstand (Back to Wall) 3 sets. (Same as Day 1)

A2) Wall Assisted Handstand (Face to Wall) 3 sets. (Same as Day 1)

PM Workout

A1) Strict One-Arm Push-Ups in Power Rack 3 x 5

A2) Weighted Chin-Ups 3 x 5 with 7RM

B1) Pistols 3 sets of as many reps as possible (each leg)

B2) Bridge Holds 3 sets of as much as possible

Day 4

A1) Wall Assisted Handstand (Back to Wall) 3 sets. (Same as Day 1)

A2) Wall Assisted Handstand (Face to Wall) 3 sets. (Same as Day 1)

B) German Hang 3 sets of as much as possible

Day 5

AM Workout

A1) Wall Assisted Handstand (Back to Wall) 3 sets. (Same as Day 1)

A2) Wall Assisted Handstand (Face to Wall) 3 sets. (Same as Day 1)

PM Workout

A1) Ring Dips 3 sets of as much as possible

A2) Inverted Chin-Ups 3 sets of as much as possible

B) Barbell Deadlift 3 x 3 with weight that is your 5RM.

Day 6

A1) Wall Assisted Handstand (Back to Wall) 3 sets. (Same as Day 1)

A2) Wall Assisted Handstand (Face to Wall) 3 sets. (Same as Day 1)

B) Towel Exercise 3 sets of as much as possible

Day 7

Off.

My comments: Ok, so what I decided is to go fucking nuts. According to Valentin’s training experience it was a right thing to do. Besides, as Handstand was our number one priority I decided to blast it for 6 days a week. It was another right decision as training process showed. Also regarding Handstand I decided to split strength training sessions and handbalancing. So there were twice-a-day sessions in those days with 4-6 hours in between. Also I’ve added some shoulder flexibility work because I knew that it would be beneficial in learning Handstand.

Also I like to give my students full-body routines when they start (to learn what they can do). And then, when this approach fails (and whether it fails), I start considering split training. Read more on this subject here.

This program with weekly adjustments (sometimes huge adjustments) worked for Valentin with success for 12 weeks. Important take-home point here is the adjustments themselves. Without them this program definitely wouldn’t not work this long. And, of course, it worked well for Valentin because it was created specially for him. It may or may not help you because everybody is different. But anyway I encourage you to try it if you need something fresh.

So when that program stopped working it was time to move to something new. Here is the next plan:

Day 1

A1) Wall-Assisted Handstand Push-Ups 4 x 4 (2¼  blocks)

A2) Advanced Tuck Front Lever Rows 4 x 5

B) Barbell Squats 3 x 5 with 7RM

C) Power Rack Triceps Extensions 3 x 12 (7 ½ )

D) Hanging leg raises 3 sets of max reps

Day 2

A) Wall Spotted Handstand (Back to Wall) 5 sets of 20 s

B1) Wall Assisted Handstand (Back to Wall) 3 sets of 30 s.

B2) Wall Assisted Handstand (Face to Wall) 3 sets of 30 s.

C) Wall Extensions 3 sets of as much as possible

Day 3

A) Kick-Ups 3 sets of as much as possible

B1) Wall Assisted Handstand (Back to Wall) 3 sets of 30 s.

B2) Wall Assisted Handstand (Face to Wall) 3 sets of 30 s.

C) Weighted Diamond Push-Ups 3 x 5 with 7RM

D1) Weighted Chin-Ups 5 x 3 with 30 kg

D2) Bridge Push-Ups 5 sets of 5

E1) Pistols 5 sets of 5 (Bodyweight + 5 kg plate)

E2) Bodyweight Double-Leg Calf Raises 3 sets of as 30 + Double Leg Hops for 25 sec after each set

Day 4

A) Wall Spotted Handstand (Back to Wall) 5 sets of 20 s

B1) Wall Assisted Handstand (Back to Wall) 3 sets of 30 s.

B2) Wall Assisted Handstand (Face to Wall) 3 sets of 30 s.

C) Skin the Cat 5 sets of 6

Day 5

A) Kick-Ups 3 sets of as much as possible

B1) Wall Assisted Handstand (Back to Wall) 3 sets of 30 s.

B2) Wall Assisted Handstand (Face to Wall) 3 sets of 30 s.

C1) Bulgarian Ring Dips 4 sets of 6

C2) Advanced Tuck Front Lever Pulls 4 sets of 7

D1) Wall-Assisted Handstand Push-Ups 3 x 5 (3½   blocks)

D2) Barbell Deadlift 3 x 3 with 165 kg

E) One-Arm Hang 2 sets of 30s with 17.5 kg.

Day 6

A) Wall Spotted Handstand (Back to Wall) 5 sets of 20 s

B1) Wall Assisted Handstand (Back to Wall) 3 sets of 30 s.

B2) Wall Assisted Handstand (Face to Wall) 3 sets of 30 s.

C) Towel Exercise 3 sets of as much as possible

My comments: I’ve included some numbers in this one. What’s important? You can see that there are obviously more exercises. It happened according to needs of the student. And he recovered from that much volume easily at that time. So, again, it was chain of right decisions.

Another thing is we moved to more advanced stuff and got one step closer to Handstand. Back Bridge got easy and Pistol was mastered alongside with massive increase in strength. Also as Wall-Assisted Handstand Push-Ups were our another priority I’ve added some more practice of the skill.

This program was similar to the one before so it worked for 9 weeks. Then I created another one. Here it is:

Day 1

AM

A) Handstand 5 x 25 s

B) Wall Extensions 3 sets of as much as possible

PM

A1) Wall-Assisted Handstand Push-Ups 4 x 4 (3½  blocks)

A2) Advanced Tuck Front Lever Rows 5 x 5 (use weighted vest +12 kg)

B1) Ring Dips 3 sets of 8 (weighted vest +5 kg)

B2) Fat Gripz Chin Ups 3 sets of 8

Day 2

AM

A) Handstand 4 sets of 10 sec.

B) Handstand Wall Runs 3 sets of as much as possible

C1) Wall Assisted Handstand (Back to Wall) 2 sets of 30 s.

C2) Wall Assisted Handstand (Face to Wall) 2 sets of 30 s.

PM

A) Barbell Squats 3 x 5 (Reverse pyramid style)

B) Bridge Push-Ups 5 sets of 7

C1) Ring Triceps Extensions 3 x 15 + superset without rest with regular Diamond Push-Ups for maximum after every set of extensions.

C2) Hanging leg raises (Touch the bar) 3 sets of max reps

C3) Bodyweight Double-Leg Calf Raises 3 sets of as 30 + Double Leg Hops for 25 sec after each set (+10 kg)

Day 3

A) Kick-Ups 4 sets of as much as possible

B1) Wall Assisted Handstand (Back to Wall) 3 sets of 30 s.

B2) Wall Assisted Handstand (Face to Wall) 3 sets of 30 s.

C) Skin the Cat 5 sets of 6

Day 4

AM

A) Wall Assisted Tuck to Full Handstand 4 sets of 4

B) Handstand Wall Runs 3 sets of as much as possible

C1) Wall Assisted Handstand (Back to Wall) 2 sets of 30 s.

C2) Wall Assisted Handstand (Face to Wall) 2 sets of 30 s.

PM

A) Barbell Floor Press 3 x 5 with 7RM

B) Weighted Chin-Ups 3 x 3 with 35 kg

C) One-Leg Front Lever Pulls 6 sets of 3

D) Kettlebell Double Clean And Press 3 sets of 8 with 10RM

Day 5

AM

A) Kick-Ups 4 sets of as much as possible

B1) Wall Assisted Handstand (Back to Wall) 2 sets of 30 s.

B2) Wall Assisted Handstand (Face to Wall) 2 sets of 30 s.

PM

A) Wall-Assisted Handstand Push-Ups 3 x 5 (3 blocks. Light day)

B) Barbell Deadlift 1 x 3 with 175 kg, 1 x 3 with 160 kg, 1 x 3 with 145 kg

C) Pistols 5 sets of 5 (Let’s try with weighted vest +3kg)

D) Two-Arm Hang 2 sets of 30s with 25 kg (With fat gripz)

Day 6

A) Handstand 6 sets of 15 sec.

B) Handstand Wall Runs 3 sets of as much as possible

C1) Wall Assisted Handstand (Back to Wall) 3 sets of 30 s.

C2) Wall Assisted Handstand (Face to Wall) 3 sets of 30 s.

D) Towel Exercise 3 sets of as much as possible

Day 7

Off

My comments: As you can see Handstand was conquered during this phase. For this program I used Upper-Lower 4 day-a-week split routine. It’s all time classics and it works really well.

Valentin Stubinger Rough Strength Results

Of course, after that due to some circumstances we needed to cut training volume. Anyway, these 3 programs can give you a hint on how to program your training for results.

Strength got obviously a huge increase but what about aesthetic goals?

Rough Strength Online Training Results

 

Here is Valentin after a set of Weighted Chin-Ups. You decide.

Closing Thoughts

What can I say in conclusion? You know that to get results you need:

  • Patience
  • Hard work
  • Dedication
  • Discipline
  • Knowledge

But there is one more often overlooked ingredient. It’s professional help. I highly convinced that it is missing piece of the puzzle most of the time. And once you get some mentoring everything you knew combines in complete picture. I’m sure that professional help and mentoring plays critical role in any success.

Thanks for reading. If you are interested in my services here you can learn more. If you need a consultation let’s set up a skype video call.

If you know a person who will benefit from this article feel free to share.

Play rough!

Alex

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3 thoughts on “Rough Strength Results: Valentin

  1. Pingback: Full-Body Routine Or Split: So What's Better?

  2. Hamish

    I keep coming back to this article because it is so well laid out. You mention making adjustments during the first cycle, what sort of adjustments if you don’t mind me asking?

    Reply

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