Routine review & opinion, Hot to progress?

[fringe gale]

Hello,
I have started doing the RR routine this winter. As I was progressing and learning I have been also adjusting the routine.
The routine I do now (on average 3 times a week) consists of:

Warm up:
• Depends on the day/how I feel/….
• Depends on where and when working out, if I'm sleepy I jog for 5 mins to wake myself up
• 20 burpees
• Crawling
• Couple of pull ups
Handstands (part of the warm up)
• First: 1/2 wall handstands
• Couple of free handstands

Skills
L-sit
• Hands on floor
• 6 sets
• Current progression (CP): 20s with tucked legs

Muscle up
• 4 sets
• CP: using a thin band

Strength & Hypertrophy
• I do 4 doubles (combination of push and pull exercise)
• Each 4 sets

Archer pull up
• Form: doing archer pull up on one arm, then archer on other hand, then back = 1 rep
• CP: 6 reps, when I cannot do more archer I finish it with one arm pull ups
Rings dips
• Can usually do 7-10 roes
• Form: slow focused movement

One arm pushups
• Used to do 30 reps (15 on each arm) as I was trying to do as much as possible, but now I do approx 14 reps of slow focused movement
Tucked FL rows
• CP: tucked legs
• 10 reps

Tucked l-sit typewriter rings chin-up
• Form: I am in tucked l-sit (bent legs), do chin-up, do typewriter on one side (arm), thrn on the other = 1 rep
• Can do 5-8 reps
Wall handstand pushups eccentrics
• CP: chest facing wall, eccentric down = 1 rep
• Approx 5-8 reps
• Right after this I do pike pushups (usuallly can do 2-4 reps)
• I struggle with proper form as I am arching my back

Legs
• I have some problems with knees so I don’t really have one set exercise, but rn I do wall sits
• If my knees don’t hurt I do squats
Core
• Leg raises (can do 9 reps rn) / rings ab rollout / hollow body hold

Usually I finish the workout with couple of minutes of some light stretching

• What do you guys think of this routine?
• I'd want to do more skills but don't want to do less of strenght&hypertgrophy, how to incorporate more skills?
• I am not tired or sore after the workouts anymore. I kinda feel like I am not progressing anymore. What shoukd I do?

Exdrcise specific
• I feel like I havent really progressed with handstand pushups (I am still stucked at eccentrics) -- I do 4 sets of 5 to 8 eccentric reps, I do them in a double (worh a pull exercise) -- do you think it is effective? Because then I have like 7/8 minutes pause between the other exercise in thr double because it takes me that long to do thr eccentrics, is wallhandstand exercise more of a skill exercise?
• I was thinking about switching one arm pushups for planche, wdyt?
• Front lever rows: isnit better to do it with rings or on bar?

General
• Is it better to do a exercise really slowly and focusing on form or do it more quickly and "get sweaty"?
• Is it better to progress with adding more volume or more intensity ?(shorter pauses, "pushing" myself more)

Thank you very much for any feedback / advice / comment.

[fringe gale]

@mental finch

[mental finch]

So this is quite complicated to read

And is missing some information

For starters. This is full body. Do you do it 3x a week? @fringe gale

Secondly you're doing too many exercises for too many sets

[mental finch]

HSPU - you can do 5-8 reps and then go straight into pike push-ups? That's trash volume. Just tiring yourself out

You're doing 12 sets of pull and push per session?

And 3 sessions a week?

You should be doing half that volume per session

[fringe gale]

thanks for the review

why do you think its too much of volume?

I mean, what is the disadvantage?

... I am not sore after doing this amount ov volume...

[mental finch]

You're still fatiguing yourself roe than you should and this slows progress

6 sets of push 3x a week is more than enough

You can push harder

And progress faster

All that volume adds a ton of fatigue and no benefits (because the cons outweigh the pros)

[fringe gale]

what do you mean by "push yourself harder" ?

[mental finch]

Do harder/heavier sets

If you push yourself to, let's say, RPE9 on 6 sets of pulling or pushing, three times a week

You'll probably feel that doing more will likely be junk volume and you can't push yourself the same

[fringe gale]

what does RPE9 mean?

[fringe gale]

thats true

[mental finch]

Rate of perceived exhaustion

RPE10 you could not have lifted more 0.1kg or do more reps

RPE9.5 you could perhaps added a tiny bit more weight

RPE9 you could have done one more rep

RPE8 2 more reps

Etc

[fringe gale]

ok thank you

would you please help me with constructing a better routine?

I'd want to incorporate planche as well

and havbe troubles with wall handstands

[mental finch]

How strong are you already?

You need some base strength for planche training to be fruitful. A common number thrown around is dipping 50% of your bodyweight in added weight

Or doing easy HSPU for reps

[fringe gale]

with pushing exercises: I can do around 20 one arm pushups with good form, not sure about how much I can dip but now I do 4 sets of around 7-9 reps of rings pushups, and working on headstand pushups (eccentrics)

[mental finch]

How can you do more one arm push-ups than ring push-ups

Please post to #1006211233571155999 and ping me

[fringe gale]

oh my bad I typed ring pushups but mean ring dips