Pull ups, dips, stair repeats, again and again

Wairau

After 2-3 weeks off I'm slowly getting back into it. Last Sunday did a 2-3 hour hike, and yesterday did 4 sets of 15 dips, and pull ups (5 sets of 6) on other days. I still have the strength for more, but need to get used to the harder workouts again, soon will post some good workouts again.

Paekakboyz

Once you get 3-4 workouts under your belt you should be ready to crank up the intensity bro!! Sucks when you first start back up as you lose that edge. But you had set a good fitness/endurance base so you should be back up to speed pretty quick. A number of the crew are really hitting their straps training wise - you'll be flying in no time!

Wairau

With the cold weather and rain here, I've been still a bit slack, just retaining some adequate strength. Latest workouts: 
 
Last Saturday hike + dips: 20/12/8 
Sunday hike + pull ups: 50 in 8 sets (full, including still hang at bottom) 
Wed hike + dips: 20/12/10 
Thur hike + pull ups: 64 in 6 sets (full, including still hang at bottom) 12/10/10 then hike to different place and 12/10/10 = pleasing to do consistent high reps.

Wairau

TR, great work, keep it going! 
 
Sat did : 
dips 20/16/16 
BP, easy 15/15/15 
pull ups 12/10/10 
half pull ups 20 
stomach-2 sets on pull up bar 
 
Monday ran/hiked 75 minutes in the cold (7-8 Celsius-in sandals and shorts and t-shirt) and some dips and pull ups.

Wairau

Did pull ups mixed with stair repeats Saturday, quick workout-12/8/8/8/8 pull ups 
Sunday early AM did dips and abs, dips were 20/15/12/9/9 = 65 
Sunday PM did legs-30 hill repeats in 61 mins 30 secs. Pleasing but was probably faster 3 months ago. I used my phone stopwatch for exact time, and discovered that the clock on the hill is slow-so am unsure about my old times. So, from now on all times will use this phone stop watch. 
Been cold, and two months to go before better weather, will just do as much as I can.

Wairau

couple of dip pull up workouts, e.g yesterday did dips: 20/17/15/12 and pull ups 12/11/10 
 
couple hikes-90 minute one with a friend, and Sunday did 23 hill repeats in 46 1/2 minutes, which is decent. Started very quick, first 10 in 19 minutes, but lack of sleep hit me in the end. 
 
 
it's been cold and wet.

Paekakboyz

Good stuff on working through the crappy weather. It does get hard when you are primarily outside and the weather isn't great. Sunshine can certainly kick ya butt after a hard workout but cold and wet is no fun at all! If you can keep this up you'll have a really good base to work from when the weather improves.

Wairau

Cheers, quick update while stuck on public transport 
Saturday was upperbody.. 4 sets of dips, 20 17 12 8.... 12, 11, 10 pull ups 
Sunday was legs.... Did thirty repeats......three sets of ten with two minute breaks...times were fast... 18:17, 20:27, 20:22 for an excellent total 59:06....just need to push myself to do them consecutively with no break, ike before. Next week or 10 days later, though, as have a four hour plus run hike up a mountain from beside the sea this week...

Wairau

Did some pull ups and dips (always start with 20 or 21) midweek, then a few on Saturday. Went for a hike in the mountains Sunday, bit cold so we changed the route to all under trees, but still tough. Basically all up for 90 minutes, with a little down at the end. And midway we added some 100m hill sprints on a quiet hill road-I did 10, running up and down, with no break. 
 
Ran up hill for a quick workout, did some pull ups this morning-14 (my most ever of full pull ups) then 10. The forearms get too sore. I measured my range from chin on bar to full hang is 65cm. 
 
Also went to the top of the hill to my step workout place, and did a test-my time for 150 steps, running down then up, is 1:05-so I can probably do 1 minute flat. Of course, striding 2 by 2 is slower, but it gets the quads and lungs well enough as a base builder. 
 
And that's January done, getting fitter again. Now to build more in February, the coldest month. To increase my pull up max, might try some partials (split into 1/2s, with longer hangs at bottom and holds at top).

taniwharugby

I am gonna have to get me a click counter or something, oxygen deficit leaves me wondering if I have done 4 or 5 sprints...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> I assume you must have something to keep track of your big numbers?

Wairau

Hey, sorry I missed this, was busy. How old are ya? heh.... Just as long as you don't leave your bag or keys sitting there after you finish..... 
 
Well, I use the stopwatch and know my speed. I also keep count, but only allow myself to say the new number when I've completed it, not on the way up as it can confuse me. Bart previously suggested using the current Or a past AB team, I'd have to go thru twice. You could put a small stick in the ground after completing each rep. Sometimes I break them into tens.... Which doesn't really help you..... But you could do a soccer team....

taniwharugby

yeah last week I just put a leaf on the fifth step from the bottom, and then moved it down one each time I went past...although that is unlikely to work doing as many as you do <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

Wairau

[color="#ff0000"][b]dp, will put something here later[/b][/color]

Wairau

today, a good long relaxed walk on the hill, cool weather, perfect. Finished with 4 sets of 16 dips and 3 sets of ten full pull ups 
Legs will be next.

Wairau

did 30 repeats today of the 150 steps at the top of the hill. Have had a cold for 3-4 days, and it was chilly today, so was a bit sluggish overall, but persevered. 
First 10, 18:26 seconds=good. Pee break, and legs filled with lactic acid, so just took it easy on the 
Next 10, 25 minutes=damn slow, so decided to take a leaf out of TR''s book and run the rest 
Last 10, 21 minutes=ok, well, I ran 100 steps each time, then walked up the rest as quickly as I could. I didn't have much left in the tank at the end. 
 
I also measured the steps, using my shoes. Estimate that for the two (which I usually do, striding two by two) the total length is 90-100cm, height 30-40cm. Not sure how that compares to yours, TR. People here have shorter legs!

taniwharugby

my steps are in a bush track, they are inconsistent in both height and depth. 
 
Some I can do with 2 steps/strides per step, a few are one per step and then the worst ones at the top are just slightly too big for 1 per step but also when trying to do quickly, out of rhythm to do 2 steps per step, which makes them a killer to do as the dozen or so before are definately perfect single steppers (if that all makes sense)

BartMan

complete sense TR (to me anyway). Stairs I use one side of the hill they are all one steppers (some wider than others, but still one stepper), the other side they're all screwed up, much harder.

Wairau

yeah, for sure. Here, they vary as well-I just took an average. They wind around a small hill (the top of the larger hill), till finishing with last 50 straight up. Some are long and wide, some are steeper and shorter, but few are what I'd call NZ bush track in style, unfortunately. I prefer doing them 2 by 2 all the way if possible-can do that for 13 minutes up a longer hill, it's great for quad strength. It may not be a NZ trail, but it's a tough workout-and it's still surrounded by trees with a great view over 2 sides of the hill, a valley on 1 side, the city on the other, many trees with flowers (these two weeks it's been cherry blossoms), and a perfect view of sunsets when I'm lucky enough to time it right. Does get really hot in Summer (35 C with humidity). And I can extend it for hours if I want a longer hill run/hike-the extra bits are mostly dirt sections. 
 
On the way back down met a bunch of young guys at the dip place I use, just doing some bench press and having a laugh. One of them could do 50 dips-which made me feel pretty weak (I can do 20-24 at the most). However, we compared style-and on the descent he stops when his upper arm is flat, while I go all the way down. Consequently mine are longer, tougher, and slower-so I don't feel as bad. Also, he's 70kg and 25, whereas I'm 85kg and 42. Still, I need to up that max. to 30 I reckon. And my pull ups, need more than the present 14 max., regular 10-12. Ha, and their benching was nothing much, 8-10, they laughed when I mentioned the old dude I know who goes there daily to do 7 sets of 30=210. He's 76. 
 
Was running a bit of a fever in the evening, fine (apart from tender legs) today.

taniwharugby

have cleared my inbox. 
 
I suuuuck at pull ups! I reckon my max for dead hang pull ups would be 6 or 7 (I am 38 and 91kg) 
 
I'll see if I can get a pic of the steps I run up and post them....

Wairau

if you were 85kg, you'd be able to do more pull ups. Not long, before the Winter? 
 
you know it was a good leg workout (sans weights, just the hill (plus the pre/post 15 minutes hike to workout place) and me) when two days later my legs are still tender to touch and I'm hobbling around. So that's a winner workout-20 repeats at max striding pace without a break, then run 10 as quickly as possible. 
I also reckon 30 of alternating stride, then run, would be good too. 
Sometime I should start out with 10 running, to see how quickly I can do that, then 15 striding, and 5 running. 
Or go for 40 (10/20/10) 
And the great thing about hill repeats is the air, the view, and if my leg muscles are getting fitter, the cardiovascular system must similarly be improved. 
 
No upperbody today. Let body recover a bit more, then pull ups, dips, bench on weekend. Legs Sunday? At this stage, doubtful.

The Silver Fern

Pull ups, dips, stair repeats, again and again