Pull ups, dips, stair repeats, again and again
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Saturday, 90 minute hike/run with some friends, then mate and I did 10 hill repeats at the end-my usual place. He, Saffa, is 10 yrs younger, 17kg lighter plus bag, and we used to be same speed-but although I've got quicker (10 took 18 minutes), his 10 were under 17 minutes. Bugger. I must lower my max speed to 16 1/2 minutes to compete.<br />
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Went up in dark today after painting a friend's apartment all afternoon, and did my circuit again:<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]half pull ups X 30[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]run 200m uphill including 50 steps[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]dips X 20[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif][size=4]bench (55kg) X25[/size][/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]run back down[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]full hang pull ups X10[/font][/color]<br />
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[color=#282828][font=helvetica, arial, sans-serif]first was 7:28, second was 9:19-so some improvement. Under 7 minutes is possible. The dips is the hardest, although slightly better today. When I designed this circuit, I messed up by making the reps too high, haha... [/font][/color] -
Good work NTA! Hope you get lots of benefits, you are working hard. Keep in mind a year to two of consistency. You're exceeding me in terms of effort, by far, at the moment.<br />
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I've been very busy and tired. And then we had a week of rain.<br />
Did 10 hill repeats and some dips (first set 20) and pull ups (first set 12) on the weekend, just maintenance.<br />
Went up today, just before dark, did 10 repeats in 16:59 which is my fastest ever (although had short break after 6, to avoid throwing up). Then did 14 pull ups on way down, could have done a few more. Must really psyche myself up on the weekend and try for 16+. Also want to be 16:30 for the hill repeats, but it may take a bit longer. I'm still 88-89kg so need to reduce 3-4kg.<br />
Before coming down, we saw some fireflies near the top of the hill, really magical to watch them in the darkness.<br />
Most of my workouts from now on will be on the weekends. -
Haven't seen fire flies since I was a kid. Not very common in these suburban parts.<br />
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I'm already noticing the change in body shape with the pull up routine - I should have started on this earlier. Now thinking the gym is only good for deadlift and squats... -
[quote name='NTA' timestamp='1366288995' post='360444']I'm already noticing the change in body shape with the pull up routine - I should have started on this earlier. Now thinking the gym is only good for deadlift and squats...[/quote]<br />
Well, better late than never. By your Summer later this year if you keep it up you'll really be feeling solid while maintaining a lower fat % at about 85kg.<br />
Dips are good, as well. I don't have good technique for deadlifts and squats, so do stair repeats instead.<br />
To be able to do lots of these upperbody exercises in 20-30 minutes is real strength and fitness.<br />
Hope you can keep increasing the reps over the year.<br />
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Cold rainy weekend, finally went up just before dark today and did pull ups, had to do something, and I like pull ups.<br />
Relaxed, didn't watch the time, enjoyed the nature, just rested between sets.<br />
15, 11, 10, 9, 8, 8 = 61 which is a good effort<br />
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(15 is my most yet in one go, reckon could have done 16. Still, want to do one set of 20. All have a hang at bottom of 1-3 seconds, shoulder width grip, I cheat the last one in each set, and quickly adjust my grip once or twice.) -
Great work NTA on the push ups!<br />
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I went up mid week after work and had a mild workout of 12 hill repeats and some dips.<br />
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Sunday AM went up after some rain and did pull ups with decent rest between sets: 15/12/11/11/11/10/10 = 80 in 7 sets, very pleased. Only stopped as my calluses were coming off-I lost 3 of them.<br />
Sunday PM did legs-20 hill repeats in total time 35 1/2 minutes. Excellent, can still go faster though. I broke it up into groups of 6/6/8 repeats with 2 minute breaks between sets, to focus on speed. I basically went as quickly as I could, HB was over 200 most of the time. Weather perfect, not hot or cold, just before dark when I finished. The times for each 6:<br />
9.26<br />
11.10<br />
11.03<br />
so I would really like to do 5 sets of 6, each under 10 minutes. Ultimate goal is 30 hill repeats under 55 minutes, no stopping. I have a mountain I want to get up in record speed, and I have a mate who I beat up it last time, but he's now running faster than me, 10 years younger and 15-20kg lighter, so must really push myself.<br />
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May's goal is:<br />
Wednesdays 10 hill sprints with slow walk down between sets, plus 7 sets of dips. I need to knock off a few seconds on the inclines on each hill repeat.<br />
Saturdays circuit? Um, maybe...<br />
Sunday pull ups (10 sets of max. reps, with decent rests) + 5 sets of 6 hill repeats max. pace.<br />
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Then in June I'll go back to the 20 min routine with 1 min. breaks, and July go for 1/2 minute breaks.<br />
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Got 4 leeches on Wednesday-it was raining, I wear Teva sandals. Wasn't aware till got back inside and had to pull them off.<br />
Saw a small snake beside the pull up bar, just hanging out today. Sandy colour, just 1 foot long. Pretty. I used a twig to touch it.<br />
Often see squirrels, frogs, common lizards.<br />
Oh, and we have growing cats, I have mentioned before. They do daily pull ups, sprint training, and other exercises. I often feed them chicken from the early morning wet market, and pick up fresh feathers, wash & dry them, thread them together on the end of stretchy string on a stick, and result: very excited cats.... -
the next day, I put my lower back out in the morning before work. Very painful. Could hardly stand up for 4 days, but after 9 days was mostly ok, and 2 weeks later am fine. Went for 20 hill repeats on Sunday, and did a few pull ups and dips.<br />
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I'm going to dial all this back to once a week-long hill repeat session + bench, dips, pull ups. Then I'll add an early morning session pn Tue/Thu in the [size=4]outdoor [/size][size=4]pool near here...alternating 100m kicking with a board, and freestyle. Plus more regular stretching.[/size]<br />
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[size=4]It's pretty clear to me I don't stretch enough, quads, hams and upper back are all too tight so the lower back get's caught in the middle and twings once a year.[/size]<br />
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[size=4]If anyone has any other suggestions to avoiding this lower back being put out every year, please tell me. Cheers.[/size] -
[quote name='Kea' timestamp='1368576276' post='365728']<br />
I do an ab workout on the pull up bar.<br />
[b]I avoid bar workouts (deads, cleans, squats etc) as my lower back hurts on those.[/b]<br />
[/quote]<br />
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I'd be inclined to check that out further bro (if you haven't already) - done right those types of exercises can really improve problem backs. With the work you've been doing is there a chance your back is stronger and some tweaks to form might see you right? -
[quote name='Paekakboyz' timestamp='1368590397' post='365773']<br />
I'd be inclined to check that out further bro (if you haven't already) - done right those types of exercises can really improve problem backs. With the work you've been doing is there a chance your back is stronger and some tweaks to form might see you right?<br />
[/quote]<br />
Cheers, OK, I'll use a stick and practice to try to get the form right. Basically, my hips and legs are very inflexible and it places a load of stress on my lower back. My upperback neck and shoulders are strong. 2 weeks ago after lots of pull ups, something in my back around my waist level just popped. -
[quote name='Kea' timestamp='1368590459' post='365774']Well, I do a single pull up then hold that position still qnd move the legs slowly 30 runs each leg, then rest and repeat[/quote]<br />
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I guess my thoughts then are around your alignment while you're doing that - if your chin is above bar level while you're holding this position, your neck might be engaged in a rearward tilt without you realising it. Then has long term issues for the rest of your back.<br />
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Just a thought -
Thanks Nick, but I am happy with my shoulder/neck alignment-I stretch the upper back-upwards a lot. However, if I try to sit on my legs-folded, I can't even get my arse near my heels-it's a good 10+cm high. Thighs are inflexible, hammies too, and hips the most. That's due to hiking and not stretching, mostly.Then the pull ups have made upper back muscles inflexible too. The ab workouts I do once a week are the least of my worries.<br />
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[quote name='Paekakboyz' timestamp='1368667870' post='365961']<br />
Knee raises work if you are in a dead straight hang and not swinging. It's fighting the swing motion you get when lifting that activates the abs. But I'd agree there are more effective ways to work the 6 pack.<br />
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I'm a fan of working the core via bigger exercises like squats etc. I don't mind the plank or some of the medicine/swiss ball workouts but sit-ups are a drag imo.<br />
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Have you got plans to work on those flexibility issues Kea? Sorting that out would open up a host of new training options.<br />
[/quote]<br />
You've got an amazing thread going bro. I do need to improve flexibility then do a wider variety of exercises. I'll do what I can-am quite busy. I will also do my best to maintain my pull ups/hiking reps. -
cheers for the encouragement guys. I'm trying to not fall too far behind the 8-ball. This week I did:<br />
Wednesday (holiday) 10 repeats in 19m, 10 very slow=20 hill repeats, plus 15/12 pull ups<br />
Sunday 20 hill repeats in steady speed just over 2 minutes each, although last 5 were slow. pull ups: 13/12, dips 18/12<br />
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Had a heavy fever Thursday night-Friday and still feeling a bit weak today.<br />
Good luck to you all, I know it's tough in the Winter. It was a humid 33-35 C up there today. I think I should appreciate it! -
Did little on the weekend-rained hard.<br />
Did 18 continuous hill repeats before dark today, 34 minutes (2 minutes under 2 minute/rep pace). Pleasing. HB over 200 after finishing last one.<br />
I'm still aiming for under 60 minutes for 30, so will push myself harder in July. -
Went up late today after a busy day.<br />
Pull ups: 14/10/9<br />
Dips: 15/15/12<br />
Hill repeats 10 fast: First 9 in 15:15 non stop which is excellent, on pace for 17 minutes for 10, but last one got stitch badly so just made it back up in 3 minutes.<br />
Splits for the each 3 sets:<br />
4:35<br />
5:10<br />
5:30<br />
So, I still have my speed, but doing 30 in under 60 minutes is my aim, and still haven't done it. -
Went up on weekend for 10 reps (17 1/2 minutes non stop) and dips/pull ups, and also today[size=4] went up just before dark (still very hot), did 10 repeats of the 150 steps on the hill-3 sets, [/size]<br />
3 reps in 4 minutes 50 secs, [size=4]rest[/size]<br />
3 reps in 4 minutes 50 secs, [size=4]rest[/size]<br />
4 reps in 6 minutes 45 secs<br />
[size=4]so breaking up the 10 gives me faster speed (of course) - total 16:25 which is excellent. I want to do 5 sets of 6 reps in under 55 minutes. Sometime.[/size]<br />
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....[size=4]then did 3 sets of dips and 2 sets of pull ups. Normal numbers for most of these sets-but got 15 pull ups today which pleases me. Possibly could have struggled another one, oh well, try for 16 on the weekend. Still 88kg, so I reckon doing 15 is not bad. Wonder if I can get to 20.[/size] -
Went up on Friday-typhoon day, and did a hard workout on pull ups. Was a bit sore from Tuesday (above) so wasn't able to get huge numbers, but first set was 14+3+1 (only breaking for 3-4 seconds to shake arms,and did 5 sets. Sunday did 5 sets of dips, 70 total.<br />
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Tuesday went up in dark, just a small hike and pull ups-did 13/10/10 on way up, 12 on way down.
