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PostPosted: Wed Dec 17, 2008 5:29 pm
by anubis
OK. I misinterpreted what you had said in your previous post but the last is quite clear. That makes a lot of sense and perhaps I will be looking forward to a break at the end of the 15th week.

Battling a mild strain in the lats which has delayed today's workout. I'm hoping a little Ibuprofen and some rest will allow me to get at it tomorrow. I think I over did things last night.

Again thanks.

PostPosted: Wed Dec 17, 2008 7:58 pm
by volleyball_man
Maybe the active rest will be just in time! ;)

Anubis' Log

PostPosted: Sun Dec 21, 2008 4:22 pm
by anubis
I think the active rest will be welcomed!

Anubis' Log

PostPosted: Sun Dec 21, 2008 4:33 pm
by anubis
Week 3:

L1D1:
30 sets (continuing with the 3 body rows per 1 chin-up subs) Did this after an hour of other training so I think that accounts for the lower number.

L1D2
6:58 (Alternated between slow-negs, assisted-pullups as well as alternating grips)

L1D3

8:53 (Alternated between slow-negs, body-rows as well as alternating grips)

The slow negs definitely ruined the time here and made even the body rows difficult. I think it was worth it though as I am hoping the eccentric contraction will help my quest to a real pull-up. I figure if I'll be sticking around level 1 until I can do a pull-up I might as well forget about time (of course still going as fast as I can) for D3 and work on getting closer to the all elusive pull-up :?

PostPosted: Sun Dec 21, 2008 6:11 pm
by volleyball_man
30 is a good number for D1. This is especially true if you are subbing 3 for one!

Good week!

Anubis' Log

PostPosted: Mon Jan 05, 2009 11:15 am
by anubis
Week 4 (active rest week)

I just cut everything in half. So D1 = 10min, D2 2.5 rounds D3 = 5 pull-up (15 bodyrows for me) 11 push-ups 11 squats. Hopefully this is acceptable.

L1D1:
18 sets (continuing with the 3 body rows per 1 chin-up subs)

L1D2
3:45 (Alternated between slow-negs, assisted-pullups as well as alternating grips)

L1D3
2:38 (Alternated between slow-negs, body-rows as well as alternating grips)


Week 5: Back to the regular workout.

L1D1:
34 sets (continuing with the 3 body rows per 1 chin-up subs)

L1D2
5:45 (Alternated between slow-negs, assisted-pullups as well as alternating grips)

L1D3
4:58 (just did 3 body rows per 1 chin-up subs)

PostPosted: Mon Jan 05, 2009 11:17 am
by volleyball_man
You'll have a pullup soon!

Anubis' Log

PostPosted: Mon Jan 05, 2009 11:57 am
by anubis
I hope so. I was watching a you tube vid on working up to pullups and the guy suggested if you can do a controlled slow neg for 8-10s then some people are strong enough to do a full one. Not me I guess! I got 12s the other day and still no pull-up. In any case I am finding it easier to control my slow negs so that has to be a sign of improvement. Also I asked for a door gym and got a perfect pullup for Xmas. Put this up near my bedroom and will aim to try doing something whenever I pass it as Bill (brichm01) mentioned he does. Maybe this too will help.

Anubis' Log

PostPosted: Mon Jan 12, 2009 12:11 pm
by anubis
Week 6:

L1D1
36 sets (continuing with the 3 body rows per 1 chin-up subs)

L1D2
6:36 (Alternated between slow-negs, assisted-pullups as well as alternating grips)

L1D3
5:01 (3 body rows per 1 chin-up subs)


Week 7


L1D1
36 sets (continuing with the 3 body rows per 1 chin-up subs)

L1D2
6:16 (Alternated between slow-negs, assisted-pullups as well as alternating grips)

L1D3
5:58 (3 body rows per 1 chin-up subs)

On to an active rest week...

Anubis' Log

PostPosted: Fri Jan 30, 2009 10:49 am
by anubis
Week 8: Active Rest

I again just cut everything in half. So D1 = 10min, D2 = 5 rounds (3 Body row, 3 push ups 5 squats) D3 = 5 pull-up (15 bodyrows for me) 12 push-ups 12 squats.

L1D1
24 sets (continuing with the 3 body rows per 1 chin-up subs)

L1D2
3:20 (Alternated between slow-negs, assisted-pullups as well as alternating grips)

L1D3
2:35 (3 body rows per 1 chin-up subs)


Week 9


L1D1
37 sets (continuing with the 3 body rows per 1 chin-up subs)

L1D2
5:44 (Alternated between slow-negs, assisted-pullups as well as alternating grips)

L1D3
4:54

PostPosted: Sat Jan 31, 2009 6:12 am
by volleyball_man
Good work!

Anubis' Log

PostPosted: Mon Feb 02, 2009 10:33 am
by anubis
Week 10

Holy Crap! I woke up today and was pretty psyched to hit the workout. Threw on some Tool to keep me motivated and pushed through the entire 20 mins with only about a 15 sec break when I hit 30.

L1D1
44 sets! (continuing with the 3 body rows per 1 chin-up subs)
If only I could do a bloody pull-up!!!!! :x

Will update later in week.

PostPosted: Tue Feb 03, 2009 5:31 am
by volleyball_man
One day - you'll test your pullup and it'll happen. Go to the early part of my workout log - after the first one comes an avalanche!

Anubis' Log

PostPosted: Tue Feb 03, 2009 7:40 am
by anubis
Thanks for the encouragement VBM. I've looked over your log a few times to get tips on "getting there" pull-up wise. I recently (last week) tried a dead hang pull-up (or rather chin/pull up as I used the Perfect Pull Up which you start in pull-up grip end in chin up grip). I can only get about 2/3 of the way up. It's that last bit to the top that is killing me. I'll stick with it and I know it will come because I've gone from barley being able to pull myself off the floor to this point. If you have any advice to help the last bit that would be greatly appreciated. I figure if I can drop about 10 or so pounds I'd be there and haven't tried the kipping pullup as I'd hit my legs on the ground if I did; as you mentioned in your log. Also I assume that a Kip counts as a sub anyway (?) so I'd still have to be able to do three. That said I feel that it is now an achievable goal, where at the beginning I thought it was near impossible. Just got to remain consistent and keep pushing, or rather pulling! :twisted:

Re: Anubis' Log

PostPosted: Tue Feb 03, 2009 9:14 am
by ianjb
anubis wrote: I can only get about 2/3 of the way up. It's that last bit to the top that is killing me.

Interesting. That's the opposite of my struggle with pull ups. If my arms are just slightly bent I can pull through to the top. If my arms are straight (dead hang) I can't get started.

My pull up bar is in the basement attached to the joists. It is too low. I can reach the bar with my feet on the floor. I start the pull up with my feet on the floor then bend my legs as I reach the top. I can lower about 3/4 of the way and pull back up without touching the floor for about 4 pull ups. If I lower until my arms are straight I can't pull back up.