KTG's Log

[KTG]

Background:

I've been doing Simplefit for about 8 weeks--after a couple of years of less structured work on pull-ups and push-ups.

Age: 53
Height: 6'3"
Weight: 162
Diet: Vegetarian (+dairy and some fish)

Primary other exercise: running 3x per week (5-10 miles/run), fencing, cycling. I also work on my pull-ups a bit more on Fridays and my push-ups a bit more on Wednesdays (just doing a few more sets throughout the day)

I try to be disciplined about form and full range of motion:
-dead hang pull-ups/chin-ups with chest to bar (alternating pull-ups & chin-ups by set)
-push-ups from fully extended arms to touching chin and chest to floor on every rep
-Deep squats

I started on May 1 with the level 2 test, which I completed in 5 minutes.

It took me 7 full weeks to get L3 under 5 minutes. I started level 3 with 17 rounds for Day1. I leveled up after getting L3D1 rounds up to 27 and then L3D3 at 4:46.

I started level 4 this week with 21 rounds on D1.

[KTG]

June 24

Started level 4 this week.

21 rounds on L4D1

7:53 for L4D3

I'll be here a while.

[Jonathan22]

Welcome abroad. Seems like you and I are at the same level.

[KTG]

Indeed--right on pace. I read your post about the weight vest after level 8. Right now I have to admit I'm wondering if 8 is physically possible. We'll keep marching forward.

[KTG]

July 1

My second week on level 4

Monday - L4D1 - 23 rounds

Wednesday - L4D2 - 6:23 (I stopped including rest times. This was with strict 2 minute rests between rounds)

Friday - L4D3 - 7:01 (52 second better than last week)

A notable improvement over last week, but 2 more big minutes to shave. Pullups were 6-3-3-2-2-2-2 (alternating chin-ups/pull-ups). Pushups were 12-8-8-4-4-5. Squats straight through 41. Clearly the gains have to come from pullups and pushups. My max chin-ups is 10. My max pushups is 25. I need to get those numbers up in order to get more reps in between rests.

[KTG]

Back on the horse...

A month and a half off for travels--good running and some pushups work, but little on those grievous pullups.

The losses seem to come more quickly than the gains.

so L4D1 today - 19 rounds. Down 6 rounds from 25 on 7/6/2011

[KTG]

Getting it back a little this week.

L4D1 - 24 rounds
L4D2 - 6:24
L4D3 - 7:34

Still facing a big chunk to whittle off of the 5 minute test. As, I take it to be the case for many, pull-ups remain the key.

[KTG]

L4D1 - 22 rounds
L4D2 - 6:07
L4D3 - 7:04

Took it a little easier on Monday after a medical issue. But coming along now.

[KTG]

L4D1 - 23 rounds
L4D2 - 6:16
L4D3 - 6:52

The times are coming down, but I see level four stretching out for several more weeks.

I think I'll set a goal of trying to get to level 6 by January 1, 2012.

Then, I suppose I could shoot for four months at each level to finish level 8 by the end of the year. On the other hand, I'm not so sure eight is even possible with good form. Has anyone done it?

[KTG]

L4D1 - 25 rounds
L4D2 - 5:51
L4D3 - 6:51

D1 and D2 are improving. But only one measly second faster on D3. At that rate, it would take about 2 years to level up. I'm going to have to step up my game. Pullups were 6,3,3,3,3,2 alternating chinups/pullups. Pushups were 17,12,6,6. Squats--one set of 41. Good form all the way through, although I think there is sometimes a bit of momentum helping on the first pullup of each set.

[KTG]

L4D1 - 27 rounds
L4D2 - 5:38 (2 min rests -- nice progress)
L4D3 - 6:54 (a little slower than last week)

27 rounds on D1 is where I was when I moved from level 3 to level 4. And 5:38 for D2 is pretty close as well. Obviously the transition points aren't perfectly parallel. There will likely be at least a month before I get the requisite 2 minutes shaved off of L4D3.

Getting the 20 pullups in fewer sets and without wiping out my arms for the pushups is still the key.

But, this week included a 10 mile run and a 45 mile bike ride, so that may have taken a bit of my edge.

[KTG]

Did D2 and D3 on two days in a row, trying to work back towards MWF schedule

L4D1 - 29 rounds
L4D2 - 5:20 -- (2 minute rests) This continues to improve
L4D3 - 6:18

A nice improvement on D3. Getting through this level looks more in sight. Still need big gains on pullups. D1 and D2 feel pretty comfortable now.

Pullups on D3 were 6-3-3-2-2-2-2 alternating pull-ups and chin-ups. Pushups were 20-10-8-3. Squats all in one set.

[KTG]

L4D1 - 28 rounds
L4D2 - 5:11 (not including two minute rests between rounds)
L4D3 - 5:46

More improvement on D2 and D3. L5 is just around the corner.

D3 pullups were 6-4-3-2-3-2 alternating chin-ups (easier for me) and pull-up (harder)s. Pushups were 17-14-5-5. Squats in one set. I think this is a good break-up on the pullups. I'm not so sure about the optimal approach for the pushups--I was aiming for 17-14-10.

[KTG]

L4D1 - 29 rounds
L4D2 - 5:08
L4D3 - 5:52

pullups were 6-4-3-2-3-2, alternating chinups/pullups.

[KTG]

L4D1 - 31 rounds (a new personal record at any level)
L4D2 - 5:16 (a little slower)
L4D3 - 5:22

Same pull-up/chin-up sets as last week. After 13 weeks on level 4 knocking on the door of level 5.