Advanced upper body gymnastics routine and my overall program structure

Here's my current bent-arm "phase"/"program":

A1: OAC eccentrics: 4x1-2r (8,0,0,0)

2 min pause

A2: Mechanical advantage tuck PL push ups 4x3-5r (3,0,0,0)

B1: Archers 3x6-8r alternate hands (3,0,0,0)

90 sec pause

B2: HeSPU 3x6-8r (3,2,0,1)

C1: Thick Grip/Fat Grip reverse bicep curls 3x5-7r (4,0,0,0)

60 sec pause

C2: Behind The Neck Press 3x5-7 (4,0,0,0)

Post workout nutrition: 700mg of chelated magnesium, 1000mg of taurine and 50g of whey protein + a handful of organic figs.

I usually change my program every 6th workout. I have 3 overall "categories" that i'm training within: Straight arm training, Bent arm training (as demonstrated in the video above) and Leg training. My leg training usually consists of olympic lifts and basic lifts such as back squat, front squat, overhead squat, etc. These days i'm structuring my training like this: SA - Legs - BA - rest - SA - Legs - BA - rest (etc..) + deload on every 3rd session. It's very important to change your program regularly, or else you won't experience any progress.