Pull ups, dips, stair repeats, again and again
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Thursday:<br />
Dips, 10 minutes with 1 min rest<br />
18/12/8/6/6/6/6/6=68<br />
Pull ups (half then full)<br />
27/6/16/4/12/4/10/2=81<br />
Bench press, getting dark so 320<br />
Abs 320<br />
<br />
<br />
Friday:<br />
-42 minutes of hill repeats, on a different section of hill, slightly easier, longer, 15 repeats. Achilles basically painless now.<br />
<br />
Sunday...dips, Pull ups, Bench as usual, 10/1<br />
<br />
.....busy....<br />
<br />
Thursday:<br />
22 hill repeats in usual place. Total 49:40 seconds. OK, was a bit weak and felt like throwing up after 8. First 10 in just over 20 minutes, last 12 slower. Still, a good workout. Am going to push hard for the next 2 weeks...... -
fark, I have alot of work to do to get to that kind of level for pull ups!!
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If I just did full pull ups with small breaks, I'd not be able to do enough reps to feel a burn-so I do half pull ups alternated with full.<br />
All are palm facing away, straight legs (although later sets tend to use a bit of momentum). Usually do dips first, then pull ups, then bench, then abs on pull up bar.<br />
The half goes down to ~110 degrees in the elbow. Don't bounce on that, it places a bit of stress on the shoulder at the point where stop and go up again.<br />
The full goes down to full stretch.<br />
<br />
Really need at least 2 minutes between sets to get decent reps. With 30 seconds, it's more difficult.<br />
I used to do 6 sets of halfs for 120 or more reps, with 2 minute breaks. However, strict full pull ups are better for the body.<br />
So, all I can say now is: 10 mins with 30 second breaks, give it a go guys... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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I'm going to make some changes to the routine for 2 weeks....... -
I dont have anywhere I can do them with straight legs, I have one of those contraptions that goes in my doorway, so the legs at 90 deg, and the last few I end up doing knee ups as we ll <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
I have a similar height set up in my garage as the door frame, but without the nice soft grips... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> -
ha, TBH, I havent even really read it properly yet!<br />
<br />
All I gleaned form it were to records it had in it -
[quote name='taniwharugby' timestamp='1348178782' post='312201']<br />
ha, TBH, I havent even really read it properly yet!<br />
<br />
All I gleaned form it were to records it had in it<br />
[/quote]<br />
<br />
Useless, sort yourself out !!!!!<br />
<br />
Seriously dude, it's a realyl good program although like I say I am now stuck on one workout and can't quite complete it...... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/ireful.gif' class='bbc_emoticon' alt=':ireful:' /> still miles away from 50 in a row...... -
-and starting a different group of workouts for 2 weeks, did 21 hill repeats in usual place....<br />
-10 in 19:45, 11 in 24:10 = 43:55....began really fast, first 5 were record pace and I hit the wall a bit, so the remaining 16 were a matter of fighting the amount I would slow down. As usual, HB was over 200 at finish, but within 5 minutes it's under 100.<br />
-the prior 15 minutes is a fast speed warm up to climb to the top of the hill, so it's really an hour workout.....<br />
<br />
[color=#282828][font=helvetica, arial, sans-serif]Here are my averages for the 10 hill repeat sessions I've done since beginning again [/font][/color][color=#282828][font=helvetica, arial, sans-serif](150 steps, all 2by2)[/font][/color][color=#282828][font=helvetica, arial, sans-serif]:[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 30 minutes (ave.=2:30)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 38 minutes (ave.=3:10)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-15 hill repeats in 42 minutes (ave.=2:48)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-16 hill repeats in 38 minutes (ave.=2:23)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-20 hill repeats in 46 minutes (ave.=2:18)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 48:45 minutes (ave.=2:19)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-26 hill repeats in 55 minutes (ave.=2:07)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 44:30[/font][/color][color=#282828][font=helvetica, arial, sans-serif] (ave.=2:07)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-22 hill repeats in 49:40[/font][/color][color=#282828][font=helvetica, arial, sans-serif] (ave.=2:15)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 43:55[/font][/color][color=#282828][font=helvetica, arial, sans-serif] (ave.=2:05)...[/font][/color][color=#282828][font=helvetica, arial, sans-serif]today[/font][/color]<br />
<br />
<br />
[color=#282828][font=helvetica, arial, sans-serif]-looking at that, I need to harden the fark up a bit and do longer workouts. At least my speed is decent.[/font][/color] -
[quote name='taniwharugby' timestamp='1348174300' post='312190']I dont have anywhere I can do them with straight legs, I have one of those contraptions that goes in my doorway, so the legs at 90 deg, and the last few I end up doing knee ups as we ll <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
<br />
I have a similar height set up in my garage as the door frame, but without the nice soft grips... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' />[/quote]<br />
<br />
I have a tree in the park next to my place, with branch about 2.2 m off the ground, just the right thickness and it's level too. Took some sandpaper to it and now it's perfect. Improvisation is the name of the game. -
[quote name='Kea' timestamp='1348125845' post='312094']<br />
Pull ups (half then full)<br />
27/6/16/4/12/4/10/2=81<br />
[/quote]<br />
<br />
Questions:<br />- For the half pull-up are you just getting the elbows to 90 degrees from fully extended?<br />
- What is your rest between sets?
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Nick, down to about 110 degrees. Depends, for these it was 55-60 secs, but I was and will be only resting 30 secs...which is less than enjoyable.<br />
<br />
To TR, I worry about your doorways, with 100kg+ going up and down, well more down than up..... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> -
Ah so you meant from top down to just past halfway then up. I thought you meant up from the bottom <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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At this point I haven't decided which is more insane to do at 97kg... i think I might just stick with full ones for now and try t'other at the end of the workout. -
[quote name='Kea' timestamp='1348400650' post='312772']<br />
Nick, down to about 110 degrees. Depends, for these it was 55-60 secs, but I was and will be only resting 30 secs...which is less than enjoyable.<br />
<br />
To TR, I worry about your doorways, with 100kg+ going up and down, well more down than up..... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
[/quote]<br />
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haha, thanks Pal!! And I am 95kg thank you very much!! -
TR: oops, my bad <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
Nick: you have 12 kg on me, so take it easy on your shoulders doing the pull ups.<br />
Quo vadis: ha, If only the cats and birds in the park could think-and talk, what would they make of the large animal struggling to climb up into the tree!<br />
<br />
Today: Dips<br />
<br />
AM did 20 minutes with 30 seconds break (enough time to write down, watch the stop watch, return to the bars):<br />
20/10/6/5/4/4/4/4/4/3/4/4/3/4/4/3/3/3/3/3/4/3/3/4/3/3=118<br />
<br />
PM did 15 minutes with 1 minute breaks:<br />
20/12/9/7/6/6/6/6/5/5/5/5=92<br />
<br />
Followed each with 3*20 abs on pull up bar.<br />
<br />
Both were session highs (in my life) and total was 210. I just want to add how much of a change this is. About 18 months ago I had really bad shoulder pain doing 1-5 dips. Farkin stoked, tbh.<br />
<br />
Also, Nick, how about just doing 1 pull up, holding up there and doing some leg/torso rotation for your abs? Doing 6 months of that will strengthen your shoulders for more pull ups.... -
[quote name='Kea' timestamp='1348483947' post='313020']<br />
how about just doing 1 pull up, holding up there and doing some leg/torso rotation for your abs? Doing 6 months of that will strengthen your shoulders for more pull ups....<br />
[/quote]<br />
<br />
Reminded me of tornado Pull ups. Has anyone ever tried a tornado pull up? quite brutal and a real core blaster. Not for anyone who doesnt like pull ups to begin with though!<br />
<br />
[url="http://www.globalbodyweighttraining.com/tornado-pull-up/"]http://www.globalbod...ornado-pull-up/[/url]<br />
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[media] -
Tuesday, Pull ups...full, half, full, half etc...<br />
<br />
AM, 20 mins with 30 second breaks:<br />
12/15/5/10/3/7/3/6/3/6/3/6/3/6/2/5/3/5/2/5/2/5/2/4/1/3=127<br />
<br />
It's all I can manage. Not fit enough. I started with 12 full pull ups, at least.<br />
<br />
PM, 15 minutes with 60 second breaks:<br />
11/15/4/8/3/6/3/5/3/5/2=65....(pretty shit) .... total = 192....Tired!<br />
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Quo vadis: Cheers, I do an ab routine on the bar, not using twistng like the video you posted. The guy I think is the best is Hannibal... -
[quote name='NTA' timestamp='1348484916' post='313025']<br />
I'm sticking with chins (supine grip) on a 2-inch pipe I put up in the garage. Good for the grip and better for my old prop shoulders. I find pullups... difficult...<br />
[/quote]<br />
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Deep heat the shit out of those shoulders NTA, that'll sort ya.