Pull ups, dips, stair repeats, again and again

Wairau

Well, it's been a lazy 5 weeks-busy with work, lost a bit of strength, then as I had missed a decent holiday I became lazy and just maintained with basic workouts every 3-4 days....Thur did 10 hill repeats at fast pace, but today was the first day I really tried hard again: 
 
Saturday, all 10 minutes with 1 minute break: 
dips 18/12/9/8/7/7/6/5=72 
pull ups (alternate half.full) 25/5/15/5/12/4/10 =76 
bench 25/17/12/10/10/10/10=94 
and added 4 sets of 20 abs on the pull up bar. 
 
Ideally I want to get comfortable at this level again, then push on higher again. Phew, good to have started again. 
 
 
 
Sunday did 21 hill repeats (150 steps, all 2by2) in 44 1/2 minutes. Pleased. First 10 was just under 20 minutes, and slowed thereafter. Average was 2 mins 11 seconds per rep which is decent but not my best. I want to get up to 30 in under 65 minutes (2.10 ave...)-once a week and a longer hike, too. 
Took HB at finish, 205. After a minute it was 140, then 120 and after 3-4 minutes down at 105 or so. So decent fitness level but can improve. Achilles feels ok right now, touch wood it stays ok.

Wairau

Thursday: 
Dips, 10 minutes with 1 min rest 
18/12/8/6/6/6/6/6=68 
Pull ups (half then full) 
27/6/16/4/12/4/10/2=81 
Bench press, getting dark so 320 
Abs 320 
 
 
Friday: 
-42 minutes of hill repeats, on a different section of hill, slightly easier, longer, 15 repeats. Achilles basically painless now. 
 
Sunday...dips, Pull ups, Bench as usual, 10/1 
 
.....busy.... 
 
Thursday: 
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......

taniwharugby

fark, I have alot of work to do to get to that kind of level for pull ups!!

Wairau

bro, cheers but half pull ups are easy. The combo is a good mix.

JK

So where does a half pull up end and full pull up start? 
 
Been struggling a bit with my pullups lately. Doing them much later in my routine rather than up front so definately feeling a bit spent come pull up time.

Wairau

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. 
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. 
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. 
The full goes down to full stretch. 
 
Really need at least 2 minutes between sets to get decent reps. With 30 seconds, it's more difficult. 
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. 
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=';)' /> 
 
I'm going to make some changes to the routine for 2 weeks.......

taniwharugby

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=':)' /> 
 
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:' />

MN5

TR you need to rip into that workout thing you sent me. I am stalling at the moment so may rest a few days but it definitely works brudda !

taniwharugby

ha, TBH, I havent even really read it properly yet! 
 
All I gleaned form it were to records it had in it

MN5

[quote name='taniwharugby' timestamp='1348178782' post='312201'] 
ha, TBH, I havent even really read it properly yet! 
 
All I gleaned form it were to records it had in it 
[/quote] 
 
Useless, sort yourself out !!!!! 
 
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......

Wairau

-and starting a different group of workouts for 2 weeks, did 21 hill repeats in usual place.... 
-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. 
-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..... 
 
[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] 
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 30 minutes (ave.=2:30)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 38 minutes (ave.=3:10)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]-15 hill repeats in 42 minutes (ave.=2:48)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]-16 hill repeats in 38 minutes (ave.=2:23)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]-20 hill repeats in 46 minutes (ave.=2:18)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 48:45 minutes (ave.=2:19)[/font][/color] 
[color=#282828][font=helvetica, arial, sans-serif]-26 hill repeats in 55 minutes (ave.=2:07)[/font][/color] 
[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] 
[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] 
[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] 
 
 
[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]

Quo vadis

[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=':)' /> 
 
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] 
 
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.

NTA

[quote name='Kea' timestamp='1348125845' post='312094'] 
Pull ups (half then full) 
27/6/16/4/12/4/10/2=81 
[/quote] 
 
Questions:

For the half pull-up are you just getting the elbows to 90 degrees from fully extended?
What is your rest between sets?

Wairau

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. 
 
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=';)' />

NTA

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=':)' /> 
 
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.

taniwharugby

[quote name='Kea' timestamp='1348400650' post='312772'] 
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. 
 
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=';)' /> 
[/quote] 
 
haha, thanks Pal!! And I am 95kg thank you very much!!

Wairau

TR: oops, my bad <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> 
Nick: you have 12 kg on me, so take it easy on your shoulders doing the pull ups. 
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! 
 
Today: Dips 
 
AM did 20 minutes with 30 seconds break (enough time to write down, watch the stop watch, return to the bars): 
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 
 
PM did 15 minutes with 1 minute breaks: 
20/12/9/7/6/6/6/6/5/5/5/5=92 
 
Followed each with 3*20 abs on pull up bar. 
 
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. 
 
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....

NTA

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...

Quo vadis

[quote name='Kea' timestamp='1348483947' post='313020'] 
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] 
 
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! 
 
[url="http://www.globalbodyweighttraining.com/tornado-pull-up/"]http://www.globalbod...ornado-pull-up/[/url] 
 
 
[media]

Wairau

Tuesday, Pull ups...full, half, full, half etc... 
 
AM, 20 mins with 30 second breaks: 
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 
 
It's all I can manage. Not fit enough. I started with 12 full pull ups, at least. 
 
PM, 15 minutes with 60 second breaks: 
11/15/4/8/3/6/3/5/3/5/2=65....(pretty shit) .... total = 192....Tired! 
 
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...

The Silver Fern

Pull ups, dips, stair repeats, again and again