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Greasing the Groove

body weight workout

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Greasing the Groove

Postby Bri3626 » Wed Jun 06, 2007 11:07 am

Thought I would post something kind of interesting. Some time before finding crossfit and simplefit I had found and have been trying to reach the level of doing pistols and one-armed pushups. I found an article on there where a guy would do pullups everytime he went in his basement and over time was doing 20 no problem.

I've been doing a pistol (one legged squat) everytime I go down my stairs and a one-armed pushup when I go up my stairs. Now of course I'm not doing that full weight yet. I'm doing it with assistance and the one arm pushups i began almost vertical doing it on a step at chest height.

Every time I do the pushup I try to do at least one. If it's comfortable I try another. when it starts to get hard I stop. I started standing at the bottom of my stairs doing one armed pushups at chest level. I've gone down a couple stairs now so that I start at approx hip level. When I hit five I go down a step.

Been doin that for a couple months or so. Not too bad an improvement for what seems like doing almost nothing.

Pistols are a little harder to guage but basically I try to get a complete squat without assistance. When I started I was falling on my butt. Now I'm almost at a complete negative without falling. Cant come back up yet though. Just thought it might be interesting to note.
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Postby Admin » Wed Jun 06, 2007 6:50 pm

The only caveat with greasing the groove is you need to be vigilant for tendinitis
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Postby rahmed » Fri Jul 25, 2008 2:30 pm

I'm reviving this old thread because I'm interested in a similar thing... I read which seems to indicate that doing pull ups all day whenever you can is a great way to increase pull up capacity. It seems like the only problem, like Kevin just said, is tendinitis...

So... how do I watch for tendinitis? Is that the only thing I should be concerned about?
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Postby rahmed » Fri Jul 25, 2008 3:32 pm

By the way - my plan is slightly different... I'm going to be doing very very small rep sets (1 to 2 pullups) with high frequency all day. I have my pullup bar 20 feet from where I'm working at my desk, so I can easily get up and do a tiny set and then get back to work. Is this an idea that has any merit?
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Postby volleyball_man » Fri Jul 25, 2008 3:40 pm

GTG should take into account your failure point. Stay a couple of reps below failure. There's also the approach where you do 1 pullup a day for a week then 2 a day for a week and so on.
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