Pull ups, dips, stair repeats, again and again
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Saturday, slight cold so strength at @ 80%<br />
Dips: 10 minutes, 30 sec. breaks:<br />
20/11/6/5/5/5/5/5/5/5/5/5 = 91<br />
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Pull ups: alternated half pull ups with full pull ups, 10/.30:<br />
20/5/12/4/7/4/7/4/6/4 = 73<br />
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Bench press, 10/.30<br />
30/12/10/10/9/7/8/7/7/5=115<br />
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Abs: 3*20<br />
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Sunday....easy walk up hill and stretch. Archilles still sore. -
Kea I'm focussing much more on bodyweight stuff at the moment too to give the joints a bit of a rest. Loving the change to be honest and a trip out to the garage yesterday confirmed lots of cobwebs on my weights hahaha.<br />
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I've heard half pull ups are pretty pointless from a few folk and much better to do full ( locked out ones ) which are obviously harder. Your thoughts ? -
I don't always do them, but do them to give the back more of a cardio workout, to make the muscles fitter since I can do higher reps. I used to, with 2 minute breaks, do over 100 in 6 sets. Have to be careful not to bounce in the bottom transition, since it places a fair bit of stress on the shoulders. I think it's worth you trying a workout where you do 10 minutes alternating half and full...maybe the 10 minutes with 30 second breaks, seems a good one.<br />
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Good luck and I'll watch your thread. -
All week off due to busy work. Saturday did simple:<br />
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dips, 12 mins with 1 minute breaks between sets: 18/12/10/8/7/7/6/6/6=80<br />
half pull ups alternated with full pull ups, 20 minutes: 25/6/15/5/12/4/10/4/10/4/9/3/9/4=120<br />
bench press, 12 minutes did 10 sets of 10=100 -
dips, 12 minutes with 30 second breaks between sets:<br />
16/10/7/6/5/6/6/5/5/5/4/4/5/4=88<br />
pull ups, 12 minutes with 30 second breaks between sets, alternated two sets of half, with 1 set of full:<br />
25/15/3/10/9/3/7/7/3/6/6/2/6/6/2=110<br />
ouch, I really like (dislike) only 30 second breaks, much more intense.<br />
getting dark so I skipped bench press and walked to top of hill to test my archilles, which doesn't hurt so much. Good. -
Was busy last week, but did a 4-5 hour hike in the mountains and 30+ C weather on Sunday-fantastic fun, and archilles seems mostly better. Cramped up a few times and wasn't at my fittest level. A small workout early this morning-dips, bench, pull ups, felt a bit drained from yesterday.
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That's a decent hike bro! would have definitely tested out the achilles. I would kill to get some of that heat in NZ at the moment!
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Well, it's been a lazy 5 weeks-busy with work, lost a bit of strength, then as I had missed a decent holiday I became lazy and just maintained with basic workouts every 3-4 days....Thur did 10 hill repeats at fast pace, but today was the first day I really tried hard again:<br />
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Saturday, all 10 minutes with 1 minute break:<br />
dips 18/12/9/8/7/7/6/5=72<br />
pull ups (alternate half.full) 25/5/15/5/12/4/10 =76<br />
bench 25/17/12/10/10/10/10=94<br />
and added 4 sets of 20 abs on the pull up bar.<br />
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Ideally I want to get comfortable at this level again, then push on higher again. Phew, good to have started again.<br />
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Sunday did 21 hill repeats (150 steps, all 2by2) in 44 1/2 minutes. Pleased. First 10 was just under 20 minutes, and slowed thereafter. Average was 2 mins 11 seconds per rep which is decent but not my best. I want to get up to 30 in under 65 minutes (2.10 ave...)-once a week and a longer hike, too.<br />
Took HB at finish, 205. After a minute it was 140, then 120 and after 3-4 minutes down at 105 or so. So decent fitness level but can improve. Achilles feels ok right now, touch wood it stays ok. -
Thursday:<br />
Dips, 10 minutes with 1 min rest<br />
18/12/8/6/6/6/6/6=68<br />
Pull ups (half then full)<br />
27/6/16/4/12/4/10/2=81<br />
Bench press, getting dark so 320<br />
Abs 320<br />
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Friday:<br />
-42 minutes of hill repeats, on a different section of hill, slightly easier, longer, 15 repeats. Achilles basically painless now.<br />
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Sunday...dips, Pull ups, Bench as usual, 10/1<br />
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.....busy....<br />
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Thursday:<br />
22 hill repeats in usual place. Total 49:40 seconds. OK, was a bit weak and felt like throwing up after 8. First 10 in just over 20 minutes, last 12 slower. Still, a good workout. Am going to push hard for the next 2 weeks...... -
fark, I have alot of work to do to get to that kind of level for pull ups!!
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If I just did full pull ups with small breaks, I'd not be able to do enough reps to feel a burn-so I do half pull ups alternated with full.<br />
All are palm facing away, straight legs (although later sets tend to use a bit of momentum). Usually do dips first, then pull ups, then bench, then abs on pull up bar.<br />
The half goes down to ~110 degrees in the elbow. Don't bounce on that, it places a bit of stress on the shoulder at the point where stop and go up again.<br />
The full goes down to full stretch.<br />
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Really need at least 2 minutes between sets to get decent reps. With 30 seconds, it's more difficult.<br />
I used to do 6 sets of halfs for 120 or more reps, with 2 minute breaks. However, strict full pull ups are better for the body.<br />
So, all I can say now is: 10 mins with 30 second breaks, give it a go guys... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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I'm going to make some changes to the routine for 2 weeks....... -
I dont have anywhere I can do them with straight legs, I have one of those contraptions that goes in my doorway, so the legs at 90 deg, and the last few I end up doing knee ups as we ll <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I have a similar height set up in my garage as the door frame, but without the nice soft grips... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> -
ha, TBH, I havent even really read it properly yet!<br />
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All I gleaned form it were to records it had in it -
[quote name='taniwharugby' timestamp='1348178782' post='312201']<br />
ha, TBH, I havent even really read it properly yet!<br />
<br />
All I gleaned form it were to records it had in it<br />
[/quote]<br />
<br />
Useless, sort yourself out !!!!!<br />
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Seriously dude, it's a realyl good program although like I say I am now stuck on one workout and can't quite complete it...... <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/ireful.gif' class='bbc_emoticon' alt=':ireful:' /> still miles away from 50 in a row...... -
-and starting a different group of workouts for 2 weeks, did 21 hill repeats in usual place....<br />
-10 in 19:45, 11 in 24:10 = 43:55....began really fast, first 5 were record pace and I hit the wall a bit, so the remaining 16 were a matter of fighting the amount I would slow down. As usual, HB was over 200 at finish, but within 5 minutes it's under 100.<br />
-the prior 15 minutes is a fast speed warm up to climb to the top of the hill, so it's really an hour workout.....<br />
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[color=#282828][font=helvetica, arial, sans-serif]Here are my averages for the 10 hill repeat sessions I've done since beginning again [/font][/color][color=#282828][font=helvetica, arial, sans-serif](150 steps, all 2by2)[/font][/color][color=#282828][font=helvetica, arial, sans-serif]:[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 30 minutes (ave.=2:30)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-12 hill repeats in 38 minutes (ave.=3:10)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-15 hill repeats in 42 minutes (ave.=2:48)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-16 hill repeats in 38 minutes (ave.=2:23)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-20 hill repeats in 46 minutes (ave.=2:18)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 48:45 minutes (ave.=2:19)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-26 hill repeats in 55 minutes (ave.=2:07)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 44:30[/font][/color][color=#282828][font=helvetica, arial, sans-serif] (ave.=2:07)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-22 hill repeats in 49:40[/font][/color][color=#282828][font=helvetica, arial, sans-serif] (ave.=2:15)[/font][/color]<br />
[color=#282828][font=helvetica, arial, sans-serif]-21 hill repeats in 43:55[/font][/color][color=#282828][font=helvetica, arial, sans-serif] (ave.=2:05)...[/font][/color][color=#282828][font=helvetica, arial, sans-serif]today[/font][/color]<br />
<br />
<br />
[color=#282828][font=helvetica, arial, sans-serif]-looking at that, I need to harden the fark up a bit and do longer workouts. At least my speed is decent.[/font][/color]