Pull ups, dips, stair repeats, again and again
-
Yeah, I didn't think ahead, should have just worn my flexible and grippy teva sandals..... Was very lucky to land on the fleshy part, below the kidney, just right of the spine.... Could have been much worse. A little alcohol and sun may have played a part too, we had a small bbq by the stream then decided to have another swim and climb a few small waterfalls <br />
stupid fool -
<p>Back to near full health again, a few small pains but good enough to exercise. Did 12 hill repeats and pull ups midweek, then:</p>
<p>Saturday:</p>
<p>16 hill repeats nonstop good speed</p>
<p>2 sets of pull ups: 16+14. 16 was excellent, very close to being able to do 17</p>
<p> </p>
<p>Sunday:</p>
<p>Pull ups: 15+13</p>
<p>Dips, 4 sets of 15</p>
<p> </p>
<p>Onwards and upwards!</p> -
Good to have you back! I can't wait to shake the last of this virus and get back to some running and circuits. <br><br>
Picked up a new workout from watching Search 4 Hurt on ESPN: shifting weight. He got this workout from Richmond Tigers AFL club.<br><br>
Clock is 20 minutes. No defined rests except to mark progress on the whiteboard.<br>
Start with sets of 5 pull ups and push press.<br>
So 5 pull ups body weight then 5 push press with a set weight (I'll do 50kg I think but don't have a rack to lift from like they did).<br>
Once you fail doing 5, go to 4 of each, then three, two etc<br><br>
Add up the total weight at the end. So for me pull ups are 92kg, and push press of 50 kg, giving 142kg x reps for a total.<br><br>
The guy in S4H - ex-triathlete weighing 70 kg and pressing 40 kg - did just over eleven tons. The top level AFL players are shifting in the order of fifteen tons!!<br><br>
I'll be struggling to get to seven tons I reckon<br><br><br><br>
-----------------------<br>
I hate autocorrect ... -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="383729" data-time="1376223245">
<div>
<p>Good to have you back! I can't wait to shake the last of this virus and get back to some running and circuits.<br><br>
Picked up a new workout from watching Search 4 Hurt on ESPN: shifting weight. He got this workout from Richmond Tigers AFL club.<br><br>
Clock is 20 minutes. No defined rests except to mark progress on the whiteboard.<br>
Start with sets of 5 pull ups and push press.<br>
So 5 pull ups body weight then 5 push press with a set weight (I'll do 50kg I think but don't have a rack to lift from like they did).<br>
Once you fail doing 5, go to 4 of each, then three, two etc<br><br>
Add up the total weight at the end. So for me pull ups are 92kg, and push press of 50 kg, giving 142kg x reps for a total.<br><br>
The guy in S4H - ex-triathlete weighing 70 kg and pressing 40 kg - did just over eleven tons. The top level AFL players are shifting in the order of fifteen tons!!<br><br>
I'll be struggling to get to seven tons I reckon<br><br><br><br>
-----------------------<br>
I hate autocorrect ...</p>
</div>
</blockquote>
<p>That is cool, reckon I'll give that a crack</p> -
<p>That's a good one, however my pull up bar is just by itself at one location. I need to mix up my workouts a bit more-lately just seem to be trying to do max reps.</p>
<p>The dip bar is near a bar bell of around 55kg. Tempted to do combos of that instead.</p>
<p>Cheers.</p>
<p>Shit, searched on youtube for crossfit then clicked on a video of andreia brazier doing pull ups, quickly wasting 10 minutes her. Yum.</p> -
<p>Have been going up twice a week the whole August. Just maintenance workouts.</p>
<p> </p>
<p>Went up today after a weekend of rain, just in the drizzle before dark. </p>
<p>Before stair repeats: DipsX15, pull-upsX14</p>
<p>Stair repeatsX15 in 29 minutes-last three slowed down, so am not fit enough. Overall time is ok.</p>
<p>After stair repeats: DipsX15, pull upsX14</p>
<p>Good to get it under my belt before the weekend was over.</p> -
<p>Good stuff Kea, always feels satisfying to sneak in a weekend workout. I reckon you hold yourself to pretty high standards for your fitness etc - good to have goals that push you though. I reckon I'd kill myself on your stair repeat workout lol!</p>
-
<p>Cheers Paekakboyz, there'll be a day I'm unable to do 12+ pull ups, but it's hopefully not soon. I'd like to go up to 17 or more this year, anyway. I have done 16 once.</p>
<p>I used to do more stairs-could do an hour, so I should push myself gradually to increase. It's always good to hit 205+ HB on the stair repeats.</p>
<p>Haven't solved the back issue, tightened up on Saturday but loosened up later. Don't stretch enough....</p>
<p>Weight is 87-88kg, ideal is 83kg, too many hotpots recently.</p>
<p>Goal is to raise the intensity in September.</p> -
<p>Any chance the tight/sore back might be related to jolting from running those stairs? Not sure if they are concrete stairs etc but perhaps it's a factor??</p>
-
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="388351" data-time="1378085524">
<div>
<p>Any chance the tight/sore back might be related to jolting from running those stairs? Not sure if they are concrete stairs etc but perhaps it's a factor??</p>
</div>
</blockquote>
<p>Not really sure, I'm going to watch my symptoms to see if that could be a factor. Thanks. I really must do more leg stretching, though.</p>
<p> </p>
<p>OK, this month (and maybe October, too) is base building, doing more volume, more often.</p>
<p> </p>
<div>Tuesday:</div>
<div>Pre stairs, 15X pull ups, 15Xdips</div>
<div>Stairs, 12X in 21.45 minutes, which is good. HB hitting 200</div>
<div>Post stairs, 15XdipsX2, 14Xpull ups</div>
<div> </div>
<div> </div>
<div>Thursday, rest legs:</div>
<div>pull ups: 16/11/10</div>
<div>dips: 16/15/15/12</div>
<div>pull ups: 12/10</div>
<div> </div>
<div>Sat and Sun will be different mountain hikes with two different sets of friends, and will try and get a quick pull up session in on Sunday before dark.</div> -
<p>Went hiking on Saturday (mountain ridge hike, 2-3 hours) and Sunday (tree covered hike up to top of mountain and back, slow 3+ hours) with different groups, relaxing but not as hard as my usual stair repeats.</p>
<p> </p>
<p>Tuesday did PKB's 100 pull ups. It was (is) a hot day (30+) and the bar I used is old and wobbly-the regular one is beside an area where some oldies were letting loose with their KTV renditions up on the hill-I took a long lunch and went up at mid-day. Hadn't eaten lunch yet and had a bit of tightness leftover from some pull ups on the Sunday hike. </p>
<p> </p>
<p>Stats:</p>
<p>Time 29 minutes. I can improve this to under 25 I reckon, by making the breaks shorter.</p>
<p>Weight: 86.5kg (would prefer 83-84kg)</p>
<p>Feeling: OK, not too sore, took long enough rests to maintain a decent effort.</p>
<p>Caveat: For all the last 10 sets, I did 4 then took hands off the bar, shook the arms to let the tension out, then did one more for 5 in the set. Rest time only 2-3 seconds.</p>
<p> </p>
<p>14/11/8/6/6/5 = 50 in first 11 minutes</p>
<p>5/5/5/5/5/5/5/5/5/5=50 in next 18 minutes=100 in 29 minutes</p>
<p> </p>
<p>I'll give it a go in October again. For the rest of the month I'm still focusing on doing higher reps each set, with longer breaks.</p>
<p> </p>
<p>Thanks Paekakboyz for the idea!</p> -
<p>Got off early this afternoon. It was a hot one, 30-35 degrees up on the hill. Did 15, 11 pull ups, and 18, 15 dips, then 10 hill repeats in a slow time (21 mins), then stopped. Tired (up at 4am Wed and Fri to watch the America's Cup races), hungry, and when I tried to do dips after the stair repeats, I was dead. On the stairs, my max HB was only 190-195 or so, which is 10 less than normal, and after 5 minutes resting, the HB was still on 120+-wheras when I'm ok, the HB goes down to 100 in a minute. Meh, not a big deal, try to get up again on Sunday.</p>
-
<p>Saturday, quick session: did 15/12/12 pull ups</p>
<p> </p>
<p>Sunday: mainly legs:</p>
<p>Dips 20/18-good to see these increasing again after a slack year</p>
<p>Hill repeats (150 steps) X 15......first 10 in 16:45 which is fast (two days ago it took me 21 minutes). One of my fastest ever. Slowed down last 5. Was feeling more rested compared to Friday. Took HB after the 10 and it was ~220 (54 in 15 seconds) and dropped down to 100 soon after. Pleasing to be getting fitter.</p>
<p>Pull ups, 15 (just maintenance)</p>
<p>Still 87-88kg.</p>
<p> </p>
<p>My TEVA sandals soles have worn out due to all the stair repeats-the left one has completely lost the rubber sole layer (fell off). Maybe that's why I hiked quicker-lighter sandals!</p>
<p>Must find some time to get a new pair.</p> -
<p>How is the back Kea? sounds like you've been building the intensity back up so I guess it's all good?</p>
<p> </p>
<p>It's pretty cool when you set a new PB or are seeing clear improvement. Good stuff!</p> -
<p>Lower back injury (from the waterfall slip) is all gone (I think, touch wood).</p>
<p>Lower back tightening has been absent, so I'm free to exercise hard. I'm still watching it-like you mentioned, the impact from stairs. I can see that it does contribute a bit-after yesterday's hiking I had to stretch it out and click out some bones. Just need more stretching on recovery days.</p>
<p>Yep, there's life in these old bones still, but I'm not as fit as before. I need 2 more months of hard consistent work and better eating to get to the level I want.</p>
<p>Cheers.</p> -
<p>Been several weeks since I posted. Been maintaining things 2-3 times a week, without ramping up the intensity. Holiday today, so went up late afternoon and did 10 hill repeats fast, plus 20 dips, and pull ups (16/14). Pull ups are still going fine and dips are stable at 20 for first set-can soon up to 25 I reckon. </p>
-
-
<p>Went up after the test, late afternoon here, just did pull ups:</p>
<p> </p>
<p>15 continuous, full hang, then immediately with 5-7 second breaks kept going doing singles. Did another 37 singles for 52 total before failed to get chin to bar. All started off a full hang (bar is over 7ft high). Still 86-87kg at the moment</p>
<p>Followed up with another 15 in 2 sets after small breaks.</p>
<p> </p>
<p>It's a few hours later, and I can barely make a noise snapping my fingers, tired hands and forearms. Good enough.</p>
<p> </p>
<p>Tomorrow will be legs AM, then dips and maybe more pull ups (maybe bench too) in the PM.</p>
