Road back to 20 pull ups and Dips

Right now I sit here recovering from a lower back injury and sciatica, a little overweight from my previous fitness journey.  My diet has slowly drifted out of my conscious thought over the last year or so and without having made an effort have found myself eating any old shit.

Current stats:

15 pull ups and dips

Struggled with a 3 mile run

Weight: 88.2kg

Max ab roll outs 8

My goals

20 pull ups and Dips

Run 10 miles

5 muscle ups

10 pistol squats

Calisthenics Skills

Front Lever

Handstand

Planche


First step

I've took an honest look at myself, I'm gutted I've lost a lot of the progress I made last time but glad to know I'm not starting from zero. With the lessons learned last time I know I can easily get back on track and it'll all come together once I make a start.

Workout Plan

My aim is to perform the same style of workout per body part 3 times per week for 2 weeks before i change it up.

The first 2 weeks looked like this:

4 sets to failure each body part

Pull ups - 15 10 8 7

Dips - 15 10 10 8

3 sets ab roller to fail full plank position - 6 6 6

Day 1 -Pull ups

Day 2- Dips and ab roller

Day 3 - Rest

Repeat

Mobility and basic core strengthening every day

Not trying to break any records this first two weeks but just get dormant muscles reactivated and used to exercise again with an aim of reducing the time DOMS prolongs after each workout. 

Mobility work to release tension in hips and lower back and hopefully reduce injury time to be able to get back running and begin working on getting to those ten pistol squats!