Pull ups, dips, stair repeats, again and again
-
-and starting a different group of workouts for 2 weeks, did 21 hill repeats in usual place....<br />
-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.<br />
-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.....<br />
<br />
[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]<br />
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 30 minutes (ave.=2:30)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 38 minutes (ave.=3:10)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-15 hill repeats in 42 minutes (ave.=2:48)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-16 hill repeats in 38 minutes (ave.=2:23)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-20 hill repeats in 46 minutes (ave.=2:18)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 48:45 minutes (ave.=2:19)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-26 hill repeats in 55 minutes (ave.=2:07)[/font][/color]<br />
[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]<br />
[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]<br />
[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]<br />
<br />
<br />
[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] -
[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=':)' /><br />
<br />
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]<br />
<br />
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. -
[quote name='Kea' timestamp='1348125845' post='312094']<br />
Pull ups (half then full)<br />
27/6/16/4/12/4/10/2=81<br />
[/quote]<br />
<br />
Questions:<br />- For the half pull-up are you just getting the elbows to 90 degrees from fully extended?<br />
- What is your rest between sets?
-
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.<br />
<br />
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=';)' /> -
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=':)' /><br />
<br />
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. -
[quote name='Kea' timestamp='1348400650' post='312772']<br />
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.<br />
<br />
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=';)' /><br />
[/quote]<br />
<br />
haha, thanks Pal!! And I am 95kg thank you very much!! -
TR: oops, my bad <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
Nick: you have 12 kg on me, so take it easy on your shoulders doing the pull ups.<br />
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!<br />
<br />
Today: Dips<br />
<br />
AM did 20 minutes with 30 seconds break (enough time to write down, watch the stop watch, return to the bars):<br />
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<br />
<br />
PM did 15 minutes with 1 minute breaks:<br />
20/12/9/7/6/6/6/6/5/5/5/5=92<br />
<br />
Followed each with 3*20 abs on pull up bar.<br />
<br />
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.<br />
<br />
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.... -
[quote name='Kea' timestamp='1348483947' post='313020']<br />
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....<br />
[/quote]<br />
<br />
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!<br />
<br />
[url="http://www.globalbodyweighttraining.com/tornado-pull-up/"]http://www.globalbod...ornado-pull-up/[/url]<br />
<br />
<br />
[media] -
Tuesday, Pull ups...full, half, full, half etc...<br />
<br />
AM, 20 mins with 30 second breaks:<br />
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<br />
<br />
It's all I can manage. Not fit enough. I started with 12 full pull ups, at least.<br />
<br />
PM, 15 minutes with 60 second breaks:<br />
11/15/4/8/3/6/3/5/3/5/2=65....(pretty shit) .... total = 192....Tired!<br />
<br />
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... -
[quote name='NTA' timestamp='1348484916' post='313025']<br />
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...<br />
[/quote]<br />
<br />
Deep heat the shit out of those shoulders NTA, that'll sort ya. -
Well, I can't deep heat my callus. Looking at a week or longer off upper body workouts. I have a blister on the side of my callus at the base of my index finger, and it's loosened under the whole skin of the callus-so am slowly peeling/cutting off the callus to expose the skin below Can do legs, and achilles is feeling better, touch wood.<br />
<br />
My new plan seems good, judging by my aching muscles, just a shame my hand wasn't tough enough this week..<br />
<br />
Sunday hill repeats<br />
Monday Dips....AM 20 mins with 30 second breaks. PM 15 minutes with 1 minute breaks.<br />
Tuesday Pull ups...AM 20 mins with 30 second breaks. PM 15 minutes with 1 minute breaks.<br />
Wednesday...rest<br />
Thursday hill repeats<br />
Friday Dips+Pull ups+Bench, 3 sets of each with stretching and rest between, aim high reps<br />
Saturday rest -
[quote name='Kea' timestamp='1348573123' post='313200']<br />
<br />
<br />
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...<br />
[/quote]<br />
<br />
yeah Hannibal is a beast, Niroc too, all the barstarz, bar-barians are pretty damn impressive. I am a fan of Al Kavadlo and his website/routines.<br />
Body weight exercises are the bomb.<br />
<br />
that 6 mins of dips looks like hell! -
Sunday:<br />
-21 hill repeats in usual place, first 8 in 15 minutes at great pace but felt like throwing up, small rest, last 13 slower for total 43:45 = ave 2.05 time<br />
<br />
<br />
[size=5][b]YES![/b][/size]<br />
Tuesday 30 hill repeats in 63 minutes! Record time and number for the year.<br />
Really pleased, but it wasn't too hard and probably could have done more. Last 10 were in the dark. First 12 were at 2 minute pace or under. Last 18 were a bit slower, but not too bad. Overall average speed = 2:06 minutes<br />
Now: knackered....<br />
<br />
blister/callus looks a bit better, will try dips tomorrow. -
dips, 20 minutes with 30 second breaks:<br />
24/10/6/5/5/4/4/4/4/4/4/4/4/4/4/4/4/4/4/3/4/3/4/4/4/3/4 = 135<br />
24 is my most ever, so that shows my last dip workout had benefit. However I felt weak throughout, have sore legs from yesterday, so wasn't at full energy. Perhaps I can do over 150 once fitter. -
Pull ups, 20 minutes with 30 second breaks....full pull ups, break, then half pull ups, break, repeat....<br />
<br />
13/18/4/10/3/7/3/6/3/5/3/6/2/6/3/6/4/5/3/6/3/5/2/4/2/4=136<br />
<br />
Decent (and higher than last week's effort), but I still want higher reps. I like doing 20-30 minutes of one exercise with very small breaks-because it feels like real life, and additionally I can do it with my legs, so why can't I aim to do it with other muscles???.... but I don't like only doing 2-3 reps. The minimum should be 4. Still need to figure this out more. Maybe a solution is doing 3, waiting a few seconds, then the last one.... then waiting 30 seconds and doing it again. Definitely need to be fitter.<br />
<br />
Callus on finger of other hand got blister, and is gone...but skin not broken so no worries.<br />
<br />
BTW, my pull up grip is about 40cm between hands, palms facing away. -
OK, today was legs. Same 150 steps, but focused on speed. Did 30 in total, time taken 59:55 = average speed 2.00 per rep which is a record.<br />
<br />
First 20 in 40:30, then 5 minute break<br />
Next 5 in 9:55, then 5 minute break<br />
Next 5 in 9:30, really pushed hard to go under the hour.<br />
<br />
Pleased with being able to hold the consistency of speed (it's easy to drop off a little which adds 15-20 seconds per rep). These are all basically at my limit, can't breath any heavier. Now really need to go up a level, with steeper longer reps (240 steps), and long hard climbs (minimum 12 minutes, maybe 2 hours). Will be travelling most of next 3 weeks so that's the aim when I resume. Last workout will be early tomorrow, general upperbody. -
Saturday did legs:<br />
-30 hill repeats, bit slower as was tired and developed a sore stomach. 64.5 minutes.<br />
<br />
Sunday dips and pull ups. Just maintenance workout, didn't push myself hard enough.<br />
-dips...15 minutes with 1 minute breaks, 91<br />
-pull ups...6 sets and stopped, sore lower back.
