Pull ups, dips, stair repeats, again and again
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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 />
<br />
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. -
Thanks for the encouragement TR/PK. Am continuing to get stronger again.<br />
Today did:<br />
dips: 8 sets, 80 reps total<br />
bench: 65 in 5 sets, 55kg (first in 4 months or so so wasn't used to it)<br />
pull ups: 51 in 5 sets<br />
breaks weren't too long, just enough to recover the strength and try again. -
Yeah, I didn't think ahead, should have just worn my flexible and grippy teva sandals..... Was very lucky to land on the fleshy part, below the kidney, just right of the spine.... Could have been much worse. A little alcohol and sun may have played a part too, we had a small bbq by the stream then decided to have another swim and climb a few small waterfalls <br />
stupid fool -
<p>Back to near full health again, a few small pains but good enough to exercise. Did 12 hill repeats and pull ups midweek, then:</p>
<p>Saturday:</p>
<p>16 hill repeats nonstop good speed</p>
<p>2 sets of pull ups: 16+14. 16 was excellent, very close to being able to do 17</p>
<p> </p>
<p>Sunday:</p>
<p>Pull ups: 15+13</p>
<p>Dips, 4 sets of 15</p>
<p> </p>
<p>Onwards and upwards!</p>
