Neilfensteins Log
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I am thinking about having a rest week this week, since I am now of a level to drop down it would be a novelty lol! I have only just gone up some levels and I have had time off but not rest weeks as such.
However, I don't know what the focus is meant to be. Is it still to go as hard as you can but on a lower level or should I take it easy and lower the level?
I was interested to try and beat all my personal bests for level 1! But was not sure if that was in keeping with the "resting" week mentality.
I was also hoping for it to be easier and give me a chance to fulfill my cardio quota for once! By starting the habit of non SF day cardio.
Any advice welcome!?!
However, I don't know what the focus is meant to be. Is it still to go as hard as you can but on a lower level or should I take it easy and lower the level?
I was interested to try and beat all my personal bests for level 1! But was not sure if that was in keeping with the "resting" week mentality.
I was also hoping for it to be easier and give me a chance to fulfill my cardio quota for once! By starting the habit of non SF day cardio.
Any advice welcome!?!
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21/06/2010 L1 - D1 (Rest Week) Week 25
OK went ahead with a rest week!
Completed 36 round in 20 mins and all of them Dead Hang Pull Ups!
New PR 36 rounds D1
New PR 36 pull ups in a session!
May be tempted to try Pull up on D1 when I return to level 3 to aid my D3 goal I will see how my elbows fair tomorrow!!
OK went ahead with a rest week!
Completed 36 round in 20 mins and all of them Dead Hang Pull Ups!
New PR 36 rounds D1
New PR 36 pull ups in a session!
May be tempted to try Pull up on D1 when I return to level 3 to aid my D3 goal I will see how my elbows fair tomorrow!!
not sure on rest week
Not sure about an answer for you on the rest week. When I've dropped down, I've gone all out.
For me, it's been just right. I've been incrementing the rest week levels each time. That should make for an interesting L6 rest week.
Code: Select all
Normal Rest
Weeks 1-5 -- Week 6: L1
Weeks 7-10 -- Week 11: L2
Weeks 12-15 -- Week 16: L3
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Thanks smooth as you can see I went ahead and did level 1 pretty much flat out and it worked out well. I am so pleased with todays result I will try my D1's as pull ups starting next week in stead of horizontal body rows.
I did 36 pull ups which at level 3 is 18 rounds which I doubt I'll manage with the extra push ups but if I could squeeze out 34 pull ups I would equal last weeks attempt of 17 rounds. I would also get a better workout on the pull ups for D3.
Practice makes perfect lol!
I will probably do a similar thing and stick a couple of levels below where I am at.
Thanks for the advice!
I did 36 pull ups which at level 3 is 18 rounds which I doubt I'll manage with the extra push ups but if I could squeeze out 34 pull ups I would equal last weeks attempt of 17 rounds. I would also get a better workout on the pull ups for D3.
Practice makes perfect lol!
I will probably do a similar thing and stick a couple of levels below where I am at.
Thanks for the advice!

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23/06/2010 L1 - D2
I completed this in 3.21
26/06/2010 L1 - D3
I was amazed to complete this in 1.45!
Back to level 3 tomorrow, I'm gonna try and do dead hang pull ups for all sets to hopefully improve my D3 capacity. I can currently manage 7/8 in one go max (which is amazing don't get me wrong) but to get my time better on D3 I would like to improve this.[/u]
I completed this in 3.21
26/06/2010 L1 - D3
I was amazed to complete this in 1.45!
Back to level 3 tomorrow, I'm gonna try and do dead hang pull ups for all sets to hopefully improve my D3 capacity. I can currently manage 7/8 in one go max (which is amazing don't get me wrong) but to get my time better on D3 I would like to improve this.[/u]
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- Posts: 163
- Joined: Sat Dec 12, 2009 5:31 am
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Re: Neilfensteins Log
30/06/2010 L3 - D2
Managed the routine today in 4.02 approx. 3 minutes rest time.
03/07/2010 L3 - D3
I messed this up as I didn't properly press the start button, after seven pull ups I needed to get down from the bar, at this point I checked my time an realized I hadn't started the stopwatch! I then started the the stopwatch and completed in 4.17. I then timed myself doing 7 chin ups (couldn't do any more pull ups) at the same pace and finished in 30 seconds.
So I think I may have levelled up but I since I am not sure I will carry on at level three and try and get the timer right next week!!
Managed the routine today in 4.02 approx. 3 minutes rest time.
03/07/2010 L3 - D3
I messed this up as I didn't properly press the start button, after seven pull ups I needed to get down from the bar, at this point I checked my time an realized I hadn't started the stopwatch! I then started the the stopwatch and completed in 4.17. I then timed myself doing 7 chin ups (couldn't do any more pull ups) at the same pace and finished in 30 seconds.
So I think I may have levelled up but I since I am not sure I will carry on at level three and try and get the timer right next week!!
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Re: Neilfensteins Log
5/07/2010 L3 - D1
Banged out 22 rounds tonight another good step forward.
New PR - reps @ level 3
New PR - total pull ups in session 44
Banged out 22 rounds tonight another good step forward.
New PR - reps @ level 3
New PR - total pull ups in session 44
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Re: Neilfensteins Log
7/07/2010 L3 - D2
I completed todays workout with all DH pull ups in a time of 3.22.
Another great 40 second improvement over last week.
Its funny really because some times it just feels like its going really slow but you get a better time.
I like timing the D2 work out as you get a good guage of the improvement in time to spur a healthy effort on D3!
I should definitely (hopefully) make the 5 minutes this Friday, well, heres hoping anyway!

I completed todays workout with all DH pull ups in a time of 3.22.
Another great 40 second improvement over last week.
Its funny really because some times it just feels like its going really slow but you get a better time.
I like timing the D2 work out as you get a good guage of the improvement in time to spur a healthy effort on D3!
I should definitely (hopefully) make the 5 minutes this Friday, well, heres hoping anyway!

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Re: Neilfensteins Log
9/07/2010 L3 - D3
I completed in 4.18 - Level Up to Level 4
Scared of level 4 though, everyone says its hard!
So happy, at level one could not believe I would ever be able to do a proper pull-up let alone be at level 4
Not bad got to level 4 in just over 6 months! keep on going I think lol!
Cheers for the support guys and gals!
I completed in 4.18 - Level Up to Level 4
Scared of level 4 though, everyone says its hard!
So happy, at level one could not believe I would ever be able to do a proper pull-up let alone be at level 4

Cheers for the support guys and gals!
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Re: Neilfensteins Log
12/07/2010 L4 - D1 Week 28
Managed 20 reps today, wasn't as bad as I thought it would be, should have set my timer for 21-22 rounds! Shame I think I had some in the tank for an extra round at least! Oh well first week at L4 so D2 & D3 may be a struggle yet, not kidding my self D3 is going to be tough! 4 extra pull ups
Managed 20 reps today, wasn't as bad as I thought it would be, should have set my timer for 21-22 rounds! Shame I think I had some in the tank for an extra round at least! Oh well first week at L4 so D2 & D3 may be a struggle yet, not kidding my self D3 is going to be tough! 4 extra pull ups

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Re: Neilfensteins Log
D2 - Not done as I went kitesurfing.
16/07/2010 L4 - D3
Struggled with this weeks workout, first on at level 4 took me 6.55. Sheesh quite a big step up from level 3!
19/07/2010 L4 - D1 Week 29
Pushed really hard today and managed 25 rounds in 20mins, quite achey now. Pleased with the outcome as I got 5 more rounds than last week!
16/07/2010 L4 - D3
Struggled with this weeks workout, first on at level 4 took me 6.55. Sheesh quite a big step up from level 3!
19/07/2010 L4 - D1 Week 29
Pushed really hard today and managed 25 rounds in 20mins, quite achey now. Pleased with the outcome as I got 5 more rounds than last week!
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Re: Neilfensteins Log
Big update, been slack with my logging.
21/07/2010 L4 - D2
Completed all dead hang
24/07/2010 L4 - D3
Pushed hard, shaved off 6 seconds, 6.49.
26/07/2010 L4 - D1 Week 30
26 rounds Ouch!!
28/07/2010 L4 - D2
Again all done dead hang.
30/07/2010 L4 - D3
Tried to take my time as I have managed faster times before when not pushing hard and added a minute to my time
7.55
I have been tired and really am struggling with level 4. I realised it has been 6 weeks since a rest week.
Hence:-
03/08/2010 L2 - D1 Week 31
Managed 32 rounds, new personal record for level 2.
21/07/2010 L4 - D2
Completed all dead hang
24/07/2010 L4 - D3
Pushed hard, shaved off 6 seconds, 6.49.
26/07/2010 L4 - D1 Week 30
26 rounds Ouch!!
28/07/2010 L4 - D2
Again all done dead hang.
30/07/2010 L4 - D3
Tried to take my time as I have managed faster times before when not pushing hard and added a minute to my time




I have been tired and really am struggling with level 4. I realised it has been 6 weeks since a rest week.
Hence:-
03/08/2010 L2 - D1 Week 31
Managed 32 rounds, new personal record for level 2.
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Re: Neilfensteins Log
05/08/2010 L2 - D2 Week 31(Continued)
Improved times and better form all round approximately 20 seconds a set better than my previous L2 - D2 best.
07/08/2010 L2 - D3 Week 31(Continued)
Under 5 minutes easily, was just finishing when my phone rang and I time on my phone, Doh!
09/08/2010 L4 - D1 Week 32
After a post in the training section, I decide to back off on the number of reps and refocus on form.
I set my timer for 25 sets in 20 min and got 23 missed a couple on the later half to recover.
I found that tonight, when focusing on technique, I have been cheating
a bit when doing my first pull up by not completely lifting my feet and giving a slight push as a kick start. It is not much but I think this may not be helping me get the full benefit from D1 as half of the pull ups are ever so slightly assisted. May also be a reason for my max pull up capability being lower than I would like. Any way, I definitely felt the extra effort needed to do the first pull up so I think it is still progress. I also read the post about push ups and attempted to check my form on push ups too.
So overall a good session, I think if I concentrate on form for a while my muscles will gain ability any way so I don't mind losing out on overall reps.
Improved times and better form all round approximately 20 seconds a set better than my previous L2 - D2 best.
07/08/2010 L2 - D3 Week 31(Continued)
Under 5 minutes easily, was just finishing when my phone rang and I time on my phone, Doh!
09/08/2010 L4 - D1 Week 32
After a post in the training section, I decide to back off on the number of reps and refocus on form.
I set my timer for 25 sets in 20 min and got 23 missed a couple on the later half to recover.
I found that tonight, when focusing on technique, I have been cheating

So overall a good session, I think if I concentrate on form for a while my muscles will gain ability any way so I don't mind losing out on overall reps.
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Re: Neilfensteins Log
that is my thinking as well neil. i know SF is about max reps and quickest time, but every now and again i take just one week and concentrate completely on form (niot throwing the challenge of reps and time out the window though!)I think if I concentrate on form for a while my muscles will gain ability any way so I don't mind losing out on overall reps