Weighted chin up progression



  • Gents, thought I'd share this with you ( well Paeks, JK and maybe TR cos I don't think anyone else will read it )
     
    http://www.nogym.net/bs-progression-100lb-weighted-chin-ups/
     
    I've tried a few of these sort of things before and all I ended up with was tendonitis but follow this program nice and close and you won't be disappointed. A light bloke like JK should smash this out of the park !



  • Cheers bro.
     
    I was talking about this fulla in another thread - he's doing a chin up challenge, but more about volume and frequency than going weighted.
     



  • Awesome will give it a go as would love to add more weight to my chins



  • would love to add more weight to my chins

    Pie also does that very effectively.



  • Think I might need to make myself a pull up station, always been my weakest exercise, but know the benefits of them even with the limited exercise I do.



  • I have a park nearby that I do mine at. It's when I turn up without my children that it looks dodgy. They make good weights when they are there though......there's also other blokes who pop down to the park every now and again for a bit of a "street workout" so I feel slightly less of a dick, they tend to be short 65-70kg jokers though.
     
    I had a look at that vid Paeks. That guy sure does talk a lot but much of what he said makes sense, The gymnast example particularly. I think it's a lot tougher for those of us 100kg + but as ya get older you tend to try and listen to the body a bit more. I don't want tendonitis again, that sux balls.
     
    Jump on this though fellas, I recommend 3 minutes rest between sets, full ROM too. I found I could go up a couple of kg a week pretty easily but make sure you have that week off as recommended.



  • Going to start adding a bit more weight to my pull-ups. Currently only adding 10kg and aiming for 8 to 10 reps but might drop the reps a wee bit for more weight



  • Going to start adding a bit more weight to my pull-ups. Currently only adding 10kg and aiming for 8 to 10 reps but might drop the reps a wee bit for more weight

    Yep I think doubling the weight and halving the reps could be a goer for you dude. When people talk about a max amount they can chin I think it's your weight plus whatever weight you add so that way you'd be repping about 100kg ( which Paeks and I can do without adding anything haaa )
     
    I read that Scottish No 8 turned centre Richie Vernon can chin 174kg, he is the best at the Glasgow Warriors so basically that's his weight ( listed at 102kg ) plus 72kg worth of plates. Fucken excellent effort.



  • Weekend was spent doing some gymnastic inspired type shit at the park ( Facebook friends of mine will know from the photos ). Good fun doing some kind of upside down chins, a real challenge to get the balance right and not toppling over all while being encouraged by a 5 and 7 year old ( I think they were hoping I'd fall on my head ). After that I took the boys to smash some tin at the gym nearby, who knew the Hutt had so many facilities ?



  • is this pull ups, or chin ups?
     
    I do strict pull ups, fwiw, which is slow up and down, rest at bottom full straight arm hang 2 seconds
    max is now 15
    92-93kg, at say 15% fat.



  • I think pull-ups
    A lot of people use the term interchangably but of course they are not the same



  • Pull-ups are fucking hard.  I've been doing this program which is weightloss, but involves various other exercises to help tone.
     
    When I started, I could do 0.  2 months later, I can now do 6 before I die on my arse.



  • Yeah what I'm doing are definitely chins as opposed to pull ups......Fantastic effort there Wairau !
     
    I'd like to be able to do 20 chins in a row. That's my aim for the next couple of months.



  • Still frustratingly stuck on 16 in a row, well 17 if you count a bit of kipping at the end.........
     
    Weighing in around 102-103kg though so that's a fair effort I keep telling myself. Anyone else want to do a footy show style chin up contest ?



  • nah bro, don't wanna break my arm!!
     
    That is a good effort. Especially as you are a tall fulla and long arms + full range of motion makes for pain!! One way to get more value when you are fatiguing is to use a rubber resistance band - either start with it or save it for when you start to fade. Should help you get out of the bottom of the lift but not give you too much help at the top.
     
    Last time we did a crazy pull up session that was my trick.



  • nah bro, don't wanna break my arm!!
     
    That is a good effort. Especially as you are a tall fulla and long arms + full range of motion makes for pain!! One way to get more value when you are fatiguing is to use a rubber resistance band - either start with it or save it for when you start to fade. Should help you get out of the bottom of the lift but not give you too much help at the top.
     
    Last time we did a crazy pull up session that was my trick.

    I like what you did there.
     
    What I'm referring to though is a contest I saw on the footy show in which Beau Ryan took on some young fella who I'd never heard of, both smashed out 23 if I recall so comforting to know I am somewhat within reach at a higher bodyweight.
     
    I think it's an ongoing thing so will be interesting to see how the bigger units go, big Mahn confessed to not being able to do one which isn't a huge surprise. I find it hugely ironic that he calls Vautin "fatty".....



  • What I'm referring to though is a contest I saw on the footy show in which Beau Ryan took on some young fella who I'd never heard of, both smashed out 23 if I recall so comforting to know I am somewhat within reach at a higher bodyweight.

    Proper pullups or just chins?



  • Chins AKA the "easy" ones. I read somewhere they are a truer measure of UBS considering you can haul more/do more reps than with pull ups.
     
    All Black Captain Taine Randell could apparently do a grand total of TWO of these when they were doing strength training in the highlanders back in the day. Mind you he seemed to have the thin arms with a solid motor physique which would have made it hard.
     
    So there's your first target to beat JK :fishing:



  • Still 16. Starting to feel a tiny bit sore in the tendons round the elbows so a bit of deep heat and rest might be a goer. Anyone else had a crack at this ?



  • Haven't done chin ups for ages. We do pull ups from time to time but nothing regular. Might have a nudge at this in the weekend though... but to double/triple check we are talking palms facing chest chins aye? rather than wide grip pull ups palms facing away...



  • Haven't done chin ups for ages. We do pull ups from time to time but nothing regular. Might have a nudge at this in the weekend though... but to double/triple check we are talking palms facing chest chins aye? rather than wide grip pull ups palms facing away...

    Yep those are the buggers. Wide or close grip, whatever is easiest, I tend to favour the latter at the moment as it's easier to do so on the monkey bars. All the other stuff you've been doing will either help a lot and you'll bust out loads or else the movement might feel funny and you might not get as many, interested to find out but if you do happen to beat my score I have all the excuses about shorter levers etc ready ! In the event of a draw heaviest wins, I was 104kg at last weigh in, I know you're in that ball park too so JK will have to do heaps more than us ( I have a feeling he'll beat 16 comfortably ) to have the higher equivalent 1RM.



  • cool, I get confused with all these bloody chin/pull up variations. We did 5*5 the other night of wide grip chins - but I used a band to help out. I reckon I'd get 3, maybe 4 clean reps with full extension before I'd tap out. From there I'd probably manage sets of 2. Expect that to improve with all the overhead stuff I'm doing. That shit is mean as for upper back strength.
     
    I can imagine you purposely feeding your lads to get their combined weight to X, so they can hang off your legs when you are training - gotta get some mileage outta the sprogs aye!!  :whistle:  Hmm didn't JK piggyback his young'un over a run or trek recently!!?



  • Both of them are starting to fill out heaps so like the legend of that Roman soldier who did squats with a calf that turned into a cow I need to keep up haha. I can sometimes manage one fucken awful rep with both of them ( combined about 55 or so kg ) but no more than that.
     
    Give close grips a go brudda. You'll get decent rep numbers like that I reckon.



  • I did 125 strict palm away pull ups, do I win?
     
    My kids were also hanging onto my legs, so I think that makes me even tougher?



  • Is that you Richie... I didn't know you were hiding up north these days!!



  • I did 125 strict palm away pull ups, do I win?
     
    My kids were also hanging onto my legs, so I think that makes me even tougher?

    125??? For reals???
     
    I can't do one!



  • I did 125 strict palm away pull ups, do I win?
     
    My kids were also hanging onto my legs, so I think that makes me even tougher?

    I'm talking in one go, not dreams and visions over several  lifetimes but I like your style.
     
    Mind you if Richie was watching and promised a reacharound I wouldn't put it past TR to manage 1000 in one go.....



  • Alrighty then MN5-Gayle-Twattue...



  • Alrighty then MN5-Gayle-Twattue...

    I mention Rattue cos your rage at his name amuses me and I think Gayle is a good batsman. Paeks knows you'd turn for Richie.....



  • Jaysus, who wouldn't!!



  • dunno if I'd call it 'rage' I just dont like missing the opportunity to point out how much of a cock he is!



  • Jaysus, who wouldn't!!

    me



  • thats cos you already turned!  :mocking:



  • thats cos you already turned!  :mocking:

    He wouldn't need sedatives to put me to sleep he'd just need to tell a gliding story.



    1. One less. Fuck. I hate regressing in stuff so will give the old "Grease the groove" a go to get my numbers up.
       
      It sounds like something that would happen in a prison movie but it's not, Google it. 20 reps here I come !


  • 17 today, with dropping a couple of kg 20 is just a stones throw away, I can feel it !



  • Once you hit 20 you can start doing proper ones!



  • Once you hit 20 you can start doing proper ones!

    Dude, we can't all be little waifs like you !



  • Once you hit 20 you can start doing proper ones!

    ha, I can pretty much do 17 proper ones.



  • Dude, we can't all be little waifs like you !

    Hah by "little waifs" I will just have to presume that is fat fuck for "strong mother fuckers at envious power to weight ratios"


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