Pull ups, dips, stair repeats, again and again
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@wairau said in Pull ups, dips, stair repeats, again and again:
pull ups today, finished with no forearm strains which is an improvement on last 2 weeks. All correct form.
14, 8,8,8,8,8 then using orange band 10,10. 54+20 = 74.
Close to 15, will do that in 2 weeks I guess.
Still, way below my best. Aim is to be doing something like 16, 12, 10, 10, 9, 8 then 20,20,20When you consider the amount of people who can’t do a single chin or pull up that’s a great effort there @Wairau.
I’m hating pull ups cos at the moment they’re aggravating a tendon injury which is niggly as fuck, chins seem to be ok though ( although they are less functional )
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@mn5 cheers, good doms going today, feel pumped.
Crap to hear you are carrying an injury (...seems a lot of my time is managing/preventing strains).
I assume it's your shoulder, and is it slowly improving? how about using a band to take some weight off the shoulder and focus the movement on the lats? Also, drop the frequency to once a week in the affected movement for maintenance and hit it with tiger balm day and night? -
@MN5 just 1 more thing. I've for many years had a slight niggle in my left shoulder, from before I started all the dips, pull ups. Actually, the dips and pull ups improved it a lot. But it was still there.
However, it seems to have lessened since I have done this other exercise for the last month:
-when warming up on the treadmill, or walking up hill slowly, I use the same orange band to stretch shoulders (above and behind shoulders), do shoulder press (1 arm up, 1 hand low), and stretch the band in front of my chest. This exercise is strengthening my shoulders and helping stabilize my core, making stronger abs. try it...
like this but using the 35kg band...not static, walking with good form....
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@wairau said in Pull ups, dips, stair repeats, again and again:
@mn5 cheers, good doms going today, feel pumped.
Crap to hear you are carrying an injury (...seems a lot of my time is managing/preventing strains).
I assume it's your shoulder, and is it slowly improving? how about using a band to take some weight off the shoulder and focus the movement on the lats? Also, drop the frequency to once a week in the affected movement for maintenance and hit it with tiger balm day and night?Na elbow unfortunately. Will start another round of deep heat to see if that helps I think
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@mn5 do you do a lot of shoulder presses? Just a guess. Maybe suspend that and pull ups for a week or 3 till recovered-you'll get much stronger when you can give full effort, not half hearted. Good luck.
(my forearm strain last week was near my elbow, and it also hurt when I did shoulder presses with the strap...I rested a few days and it's gone...) -
@wairau said in Pull ups, dips, stair repeats, again and again:
@mn5 do you do a lot of shoulder presses? Just a guess. Maybe suspend that and pull ups for a week or 3 till recovered-you'll get much stronger when you can give full effort, not half hearted. Good luck.
(my forearm strain last week was near my elbow, and it also hurt when I did shoulder presses with the strap...I rested a few days and it's gone...)No but I do handstand push ups against the wall, same sort of exercise I guess although haven’t done them in awhile.
I’m on a bit of a break ( away for a holiday in coromandel with a work trip on the end then Easter ) so will only be doing a few gentle push ups and maybe a few chins if I can find some bars.
It’s only on my right ( weaker ) arm so we’ll see what the self imposed break does for it ! Aiming for 20 chins ( best is 19 ) at a body weight of around the ton so I’d like to hit that this year sometime.
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had sore forearms all week, definitely overdid the pull ups last time haha. No pain no gains! I'll leave them for a few more days and do less volume this time. Also, achilles more sore again after tuesday walk, so will rest it this weekend.
pool Friday night, did 400m of doggy paddle drill with buoy and snorkel. Then 2 * 50m sprints, first 42 seconds, ok....and the next at under 39 seconds . Amazing. Really enjoy the feeling of speed in the water again. I've had 5 months off swimming and worried I had lost too much strength. The drill helps. The more flexible and much stronger shoulders helps. Last year by the end of April I was 94-95 kg with poor fitness, struggling through 600-700m swims almost all of it slow and poor technique. I didn't get the snorkel till August. This year on 82kg, shooting for 78-79kg I'm going to focus much more on drills and intervals right from the start, hope can get down to 31 seconds for the 50m and 1.20 for the 100. It would be nice to be able to hold the speed for longer.
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Swam on Sat too, more of the same. So, now my speed is there, I need to figure out how to drop 7-8 seconds! On less weekly effort than @Rancid-Schnitzel ! (You're incredible) BTWm what times can you do for 50m and 100m, and 500m?
-I will focus on doggy paddle and YMCA drill, with some kicking added on, this month.15 pull ups! I struggled up on the last, but did it. However, next set I felt forearms still a bit tight, not fully recovered, so stopped....will resume harder sessions later in the week.
I'll give myself till end May to get 16.still resting achilles, no walking. some improvement.
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@wairau said in Pull ups, dips, stair repeats, again and again:
Swam on Sat too, more of the same. So, now my speed is there, I need to figure out how to drop 7-8 seconds! On less weekly effort than @Rancid-Schnitzel ! (You're incredible) BTWm what times can you do for 50m and 100m, and 500m?
-I will focus on doggy paddle and YMCA drill, with some kicking added on, this month.15 pull ups! I struggled up on the last, but did it. However, next set I felt forearms still a bit tight, not fully recovered, so stopped....will resume harder sessions later in the week.
I'll give myself till end May to get 16.still resting achilles, no walking. some improvement.
Funnily enough I’ve never been timed for a 50 with a dive start. My fastest with a push start was 31. We generally only get timed for 25 max efforts. My fastest with no dive was 13.7. I can do a mean 25 but die badly. My main coach is huge on Fartlek while the other one (Hitler) likes to mix it up with land work. Hitler is a former Aus rep who went to pie a bit when he retired. He’s getting back into it now but he decided to jump in a while back for the first time in ages.He clocked 26 for freestyle and stuffed the turn! There are swimmers and then there are SWIMMERS.
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@rancid-schnitzel 13.7 is great, the 25 is fun, pure speed with no breathing. Currently I guess I'm 15.x at my max (saving a little in reserve for the second half of the 50. Sounds like you have excellent coaches and squad. I'm just training on my own, and still building up the fitness again. I'd expect you to be able to do a mean 100m as well, even at tempo speed-under 120? You should suggest getting a pull up bar next to the pool, Herr Hitler would love that-3*50 sprints then 10 pull ups, repeated 5 times! Really kill the lats!
We actually do have a bar about 5m away, I should schedule in 1 workout day per week like that-in and out of the pool with plank, pull ups, and sprints. Also add some plyometrics...You could also suggest using the 35kg band for some shoulder strength/flexibility -to Hitler. I can see it has helped me already.
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@wairau said in Pull ups, dips, stair repeats, again and again:
@rancid-schnitzel 13.7 is great, the 25 is fun, pure speed with no breathing. Currently I guess I'm 15.x at my max (saving a little in reserve for the second half of the 50. Sounds like you have excellent coaches and squad. I'm just training on my own, and still building up the fitness again. I'd expect you to be able to do a mean 100m as well, even at tempo speed-under 120? You should suggest getting a pull up bar next to the pool, Herr Hitler would love that-3*50 sprints then 10 pull ups, repeated 5 times! Really kill the lats!
We actually do have a bar about 5m away, I should schedule in 1 workout day per week like that-in and out of the pool with plank, pull ups, and sprints. Also add some plyometrics...You could also suggest using the 35kg band for some shoulder strength/flexibility -to Hitler. I can see it has helped me already.
I’m very lucky. It’s the local club where my kids have trained for 5+ years. They offered adult classes about 2 and a bit years ago. The price is very reasonable and it’s 4 times a week. I’ve always viewed swimming as a great way of training but was never any good and really knew nothing about it. Tbh I would struggle trying to train alone. Really need a coach for sets and to whip me to continue those laps!
Herr Hitler is always looking for suggestions to inflict pain and a pull-up bar is a great idea. There is one not too far from one side of the pool. You’ll get lats like a farking manta ray after that!
But yeah, the in-out stuff is awesome 👍
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last week I did 10 hill repeats, felt good but DOMS for 4 days haha. Achilles seems mostly better.
@rancid-schnitzel you can also use the pull-up bar for practicing shoulder stretches with hands together, or single arm focusing on lengthening the reach phase. Do it actively as part of the workout, or since it's too cold now, as an additional 10 minute stretching workout after the swim (with a sweater on).
I swam every day this week focusing on technique, then did pull ups and a small swim today. 15/10/9/8 pull ups. Felt tired at the start of the pull ups, no real power, so pleased to maintain good numbers. Didn't overdo it so no obvious strains so far.
My swim times were looking good before today, but the pull ups definitely slow my speed. A day off tomorrow.
I picked up a silicon cap today instead of the usual fabric one. The new cap let me feel the flow of the water as I focused on keeping the head down...for improved body alignment. I am also trying to lengthen my reach. ..hard due to bad flexibility. Speed was still good, but I was able to drop my strokes per length down to 15/16 from usual 21....really pleased, surprised about that.
Here's a decent article about it, sounds like 14-16 is the correct range, I'll have to go and get a tape measure sometime to be exact.
How Many Strokes Should You be Taking?
Building on the study by Texas Ford Aquatics Coach James Smith that was published in the <em>Journal of International Society of Swimming Coaching</em> in 2012, we can create a formula to figure out how many strokes you should be taking per length based on how long your arms are and how long your...
I will try this drill next time:
8 x 50 @1:10 (Long course)First 25: closed fist freestyle at 85% effort
Second 25: swim build to a race finish
Closed Fist Freestyle: How to Unleash a Monster Freestyle
Here's what you need to know about how closed fist freestyle can help you become a faster, more efficient swimmer.
I will also look into swimming with an ankle band.
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@wairau said in Pull ups, dips, stair repeats, again and again:
last week I did 10 hill repeats, felt good but DOMS for 4 days haha. Achilles seems mostly better.
@rancid-schnitzel you can also use the pull-up bar for practicing shoulder stretches with hands together, or single arm focusing on lengthening the reach phase. Do it actively as part of the workout, or since it's too cold now, as an additional 10 minute stretching workout after the swim (with a sweater on).
I swam every day this week focusing on technique, then did pull ups and a small swim today. 15/10/9/8 pull ups. Felt tired at the start of the pull ups, no real power, so pleased to maintain good numbers. Didn't overdo it so no obvious strains so far.
My swim times were looking good before today, but the pull ups definitely slow my speed. A day off tomorrow.
I picked up a silicon cap today instead of the usual fabric one. The new cap let me feel the flow of the water as I focused on keeping the head down...for improved body alignment. I am also trying to lengthen my reach. ..hard due to bad flexibility. Speed was still good, but I was able to drop my strokes per length down to 15/16 from usual 21....really pleased, surprised about that.
Here's a decent article about it, sounds like 14-16 is the correct range, I'll have to go and get a tape measure sometime to be exact.
Building on the study by Texas Ford Aquatics Coach James Smith that was published in the <em>Journal of International Society of Swimming Coaching</em> in 2012, we can create a formula to figure out how many strokes you should be taking per length based on how long your arms are and how long your...
I will try this drill next time:
8 x 50 @1:10 (Long course)First 25: closed fist freestyle at 85% effort
Second 25: swim build to a race finish
Closed Fist Freestyle: How to Unleash a Monster Freestyle
Here's what you need to know about how closed fist freestyle can help you become a faster, more efficient swimmer.
I will also look into swimming with an ankle band.
Great stuff Mate!
Yeah closed fist drills are great. Do you do skulling as well? Not much fun but you get a really good feel for the water and the subsequent laps feel amazing.
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Time to use this old thread. I'm not swimming much-trying for 2 swims of 1 hour per week, slow to keep hb down, rest my shoulder, and focus on drills.
I am mostly running, slowly, zone 2, with hill repeats on Sundays.
Starting tomorrow I'm going to try an improved routine. I'll post updates here, hope I don't get injured:
Every morning 90 minutes zone 2 running immediately followed by 5 sprints above 155HB (roughly zone 2)...so on the treadmill that will be about 19-20km for 30 seconds, rest till HB touches about 155 then do it again....only 5 times so not too tired. Easy for @Rancid-Schnitzel , I know.Evening will be 40 minutes zone 2 then again 5 sprints. Follow both workouts with stretching.
Will retain my Sunday hill repeats, but limit them to 30 minutes all out, then I always follow with another 10 steep 100 steps at slower speed, strength day.My focus for the rest of this year is mitochondria improvement. I have read a lot of stuff on zone 2. It's great for fat burning (since it predominantly uses fat as energy source, not carbs), but I just read a study saying 3 weeks of zone 2 twice daily plus zone 5 sprinting makes a drastic improvement in mitochondria density. I'll be sure to have a rest week after that.
I hope this thread can inspire some of you. Zone 2 running is easy and very healthy. In less than 2 months my time for 10 hill repeats has improved about 2 minutes (now 24 minutes at full speed for my regular hill-given my first rep takes 2:06 and my first 2 take 4:30, I wonder if it is possible for me to do 10 in under 21 minutes this year), and my speed while under 120HB is inching up. Resting HB is down to 42-45. BP lower. Fat down. Ya need to do more than 6-7 hours per week tho.
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@Wairau said in Pull ups, dips, stair repeats, again and again:
Time to use this old thread. I'm not swimming much-trying for 2 swims of 1 hour per week, slow to keep hb down, rest my shoulder, and focus on drills.
I am mostly running, slowly, zone 2, with hill repeats on Sundays.
Starting tomorrow I'm going to try an improved routine. I'll post updates here, hope I don't get injured:
Every morning 90 minutes zone 2 running immediately followed by 5 sprints above 155HB (roughly zone 2)...so on the treadmill that will be about 19-20km for 30 seconds, rest till HB touches about 155 then do it again....only 5 times so not too tired. Easy for @Rancid-Schnitzel , I know.Evening will be 40 minutes zone 2 then again 5 sprints. Follow both workouts with stretching.
Will retain my Sunday hill repeats, but limit them to 30 minutes all out, then I always follow with another 10 steep 100 steps at slower speed, strength day.My focus for the rest of this year is mitochondria improvement. I have read a lot of stuff on zone 2. It's great for fat burning (since it predominantly uses fat as energy source, not carbs), but I just read a study saying 3 weeks of zone 2 twice daily plus zone 5 sprinting makes a drastic improvement in mitochondria density. I'll be sure to have a rest week after that.
I hope this thread can inspire some of you. Zone 2 running is easy and very healthy. In less than 2 months my time for 10 hill repeats has improved about 2 minutes (now 24 minutes at full speed for my regular hill-given my first rep takes 2:06 and my first 2 take 4:30, I wonder if it is possible for me to do 10 in under 21 minutes this year), and my speed while under 120HB is inching up. Resting HB is down to 42-45. BP lower. Fat down. Ya need to do more than 6-7 hours per week tho.
Definitely going to look into this. Invested in a hr monitor and should use it. My general approach to fitness has been muddling my way through to something that works for me. I have to improve that. There is so much good info and advice out there.
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only 4-5 hours sleep last night, so my HB was a bit high and spiky. I was watching a youtube podcast mid run and let HB go over the 70% and into zone 3 for 10 minutes. After 80 minutes did 4 sprints at 18km, then a cool down walking backwards.
Will need to rest enough to do this well. Also, watching my calf which has been tender (slight strain) for 2 days. Hopefully I can nurse it to recovery with no breaks.
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@Rancid-Schnitzel look into Iñigo San Millán-a top elite coach who is proponent of Z2
btw on the chart above you can see how my hb seems to attract to/repel from the 122 HB level, some of that is me slowing down or controlling breathing and speed, but some of that is also where the body is starting to employ fast twitch muscles and use more carbs for fuel. I have before also noticed the same effect on my sprints when I slow walked for rest for 2 minutes. HB would stop recovery at low 120s. So, for mitochondria improvements and fat burning, 70% of my max is the top line. Basic theory works. -
30 minute night run was ok, faster in zone 2 so HR recovered during the day even though work. Didn't sprint due to tight hammys.
Here's a tip for the fatter readers. I've found when both forearms show veins clearly, then I still need to lose about 11-12kg of fat from that point. I'm halfway there actually. First forearm was the left, then about 2kg lighter was the other.
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Just a quick update (after the last one I spent about 6 months off with calf strain, then cuts on my foot that needed to heal)-have done regular zone 2 most of this year, about 2-3 hours a week, although lately at 5-8 hours. Doing hill sprints 1-2 times a week now.
I just did a speed test yesterday of my old 150 steps circuit, 12 repeats in 21:26 which is faster than ever (used to be around 24 minutes)....I can really see the benefis of the slow zone 2 (try to be 105-115HB) combined with zone 4-5 (try to be above 155 to 173 near max). Sometimes I add in recovery to 120HB...like last week I did the 150 step place, max speed for 3 (about 5 minutes) with ~2 minutes rest to get HB to 120, 4-5 sets. Other times I do 1 max speed sprint, then rest, or just go all out for 20-25 minutes, and week by week trying to increase that up to 30 minutes. I also do some sprints at gym.unfortunately I have had to stop upper body stuff for almost 2 years due to 5-10% tear in shoulder tendon from painting or swimming. I had hoped it would be better. I will need to find time to get an op on it I think, currently trying various online exercises, sporadically.
would love any ideas on healing a tendon by any means except op....!
this workout shows my 5 minutes full speed, 2 minutes rest
