Braisler’s Log

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  • #106016
    braisler
    Participant

    I like the simplicity of this plan, so I thought I’d give a try.

    I know that I can’t do regular pull-ups, so I made some substitutions.

    Week 1

    Friday, March 27, 2009

    D1L1: 55 rounds.

    My pull-up substitution was as follows. For the first 30 rounds, I did an assisted pull-up with unassisted negative. That is, I used a foot peg to help lift my bodyweight up to my chin above the bar. Then I eased myself back down with full body weight. As my form started to slip in the negative, I switched to hanging a towel over the bar and doing a slanted body-row. That was what I used for the remaining 25 sets.

    In retrospect, I might have started at a higher level. I figured that since I wasn’t doing true pull-ups anyway, I might as well start low. I also didn’t want to work so hard that I blow up and can’t continue with the program for the next week or more.

    I’ll finish out week 1 at Level 1, then see where I go from there.

    Oh, and my current stats to keep myself motivated:

    35 yo, 265 lbs, 6’4″

    #117327
    volleyball_man
    Participant

    Welcome!

    Be careful about using the negatives as an exclusive sub – you’ll hurt your elbows!!! Put body rows in the mix!

    #117328
    imported_Admin
    Participant

    Right on vbm

    #117329
    braisler
    Participant

    Ok, I’ll bite. What is the risk of doing negatives? Hyperextension of the elbow if you are not in control? Or something else that I haven’t thought of.

    I read the intro that recommended negatives as one method of substitution. And I know from weight lifting that more work/growth is done in the negative phase of the exercise. Does that principle not apply here?

    It was my hope that by doing negatives more than body rows I might improve sooner to the level of doing regular pull-ups.

    Thanks in advance.

    #117330
    volleyball_man
    Participant

    The “good” thing about negatives is also a bad thing. Doing them allows you to work past your normal capacity. A move like pullups can be really tough on the elbows anyway – negatives are just something you should moderate. Maybe on D2 only. use the body rows sub. Get an elastic (pallet) band to reduce the load on reg pullups.

    #117331
    braisler
    Participant

    Still a good bit of soreness from D1. Pushup and squats weren’t too much for me, but the pullups were something that I hadn’t even attempted in a while.

    L1D2 = 2:58

    I’ll finish out the rest of Week 1 at Level 1, but I think I’ll move at least to level 2 next week.

    And, as vbm suggests, I’ll need to work out some additional subs for pullups. I definitely want to get to the point where I can do unassisted pullups for the workouts, but not at the risk of injury that keeps me from doing the workouts altogether.

    #117332
    volleyball_man
    Participant

    Keep that attitude!!

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