Pull ups, dips, stair repeats, again and again
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<blockquote class='ipsBlockquote' data-author="Wairau" data-cid="421594" data-time="1396363541"><p>No worries JK, that'll be 50 pull ups each of you per post!<br />
Amusing to see the connections. I know it rains all the bl**dy time in Auckland, but it must be a big storm water culvert for my picture to remind you of it.</p></blockquote>
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I've forgotten what rain looks like here in Auckland, never ending summer
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<p>OK, guys, I will do this week. Lots of trees (with some birds and squirrels), views of valley/other hill tops, pull ups are done in two places, one solid and strong bar, other rickety and wobbly, both just the right height for me so at full stretch with flat feet I am 1-2 inches above the ground.</p>
<p>Â </p>
<p>This week did 10 hill repeats fast, and about 40 pull ups midweek.</p>
<p>Today did 15 hill repeats and 78 pull ups. First 6 hill repeats done fast, @ 1.35 pace, last 9 @ 2 minute pace.</p>
<p>Pull up....78 in 21 minutes: 15/5/5/5/5/5/4/4/4/4/4/3/3/3/3/3/3....only stopped to prevent calluses from ripping. They're white yellow now, but should stay whole. I need to cut/file them down this week.</p> -
Was sore for 4-5 days after those workouts last weekend. Went up on Saturday and did 75 dips, with under 2 minute breaks, 15, 12, 12, 10, 10, 9, 7. Also two quick easy sets of 30*55kg bench. <br>
Sunday did 80 full pull ups in 24 minutes.... 15, 5, 5, 5, 4, 4, 4, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 2, was struggling on those with around 45-50 second breaks. Cheated a little on both days to complete some sets as got tired. <br>
Left knee has a minor niggle from running up the stairs last weekend so will rest it till ok. <br>
89Kg at moment, will aim 86-87 in the summer. Cutting the excess skin off my calluses helped. <br>
Pics of the workout areas are on page one of this thread. Saw a 1m green snake on way back today. -
Thanks, been a bit busy, but will buy some when have a chance. <br>
Saturday did 80 dips, decent breaks:18, 15, 10, 10, 10, 9, 8<br>
Sunday did pull ups, felt unfocused at start but persevered, decent breaks:8, 10, 11, 10, 10, 9, 8, 7=73<br>
knee is feeling a bit better, might resume hikes next week. <br>
Didn't trim the calluses before todays workout which is a mistake, doing that allows me to do more pull ups with shorter rests -
<p>Midweek did 15 hill repeats at untimed speed, knee felt ok, and 18/15 dips, 14/12 pull ups</p>
<p>Saturday had mild food poisoning, body felt awful...made myself vomit it out, by Sunday 80% better, did maintenance workout: 5 hill repeats, 14 pull ups, 18 dips. Weight dropped down to 88kg, will restrict meal sizes this week to keep the reduction.</p> -
Yes, even when busy should still do some exercise to maintain the level. I don't think I am doing enough, but it's ok. <br><br>
Saturday went up with some friends, just did 5 hill repeats, 1 set of strict pull ups (15) and 1 set of dips (16).... <br><br>
Sunday jammed my toe, no blood just pain, so no hill repeats. Did 91 strict pull ups, maybe cheated a little on 5 in total. Took 26 1/2 minutes. Sets of 15, 6, 6, 6, 6, 6, 5, 5, 4, 4, 4, 4, 4, 4, 3, 3, 2, 2, 2. Trimming my calluses helped a lot, the one I didn't trim enough has a small blister on the side. A decent and achievable target would be 100 in less than 25 minutes. -
I think I posted a picture of a split callus earlier in this thread, ok, next weekend I'll do a before and after photo. Right now only one is obviously yellow and sore, the others were all trimmed right down beforehand.....if they aren't trimmed first they squeeze up and become sore, then with short breaks they never recover, which restricts the total reps. Multiple pull up sets gets them<br>
I remember Kirwan posted about trimming them as well, I am sure they are an issue with his higher rep workouts. <br>
DOMS on back, shoulders, forearms not too bad, mild but I would be in pain trying to do a single pull up today, that's for sure.... Biceps hurt, which is a good sign, shows I worked hard. Now to figure out how to do 9 more reps in 95 less seconds.... -
<p>Saturday did 8 hill repeats (at a decent speed 1:50 each/knees mostly ok, although I feel some underlying and worrying stiffness there),</p>
<p>and some dips 17,16,14. Feel fine now, ready for another hard pull ups session tomorrow.</p>
<p>Â </p>
<p>Sorry JK, there's nothing to show on the callusses, I trimmed them mostly down last weekend, and have finished the job this week. Just cut off all excess skin. It really helps.</p>
<p>Was sore until Friday. Went up on Thursday but could only do 1 pull up, lots of DOMS in lats area.</p> -
I overcut the callus on my right hand in an extra trim this morning, base of the second finger, right down to the last layer of skin, so it was sore when doing the pull ups. Felt strong, did 16 and perhaps could have gone for 18 with a full effort. I changed grip twice, no feet down though. Pleasing to be definitely stronger after those big pull up sessions recently. 20 is my target this year, if I get it I will post a video. I just searched online and couldn't find a single video showing strict deadhang shoulder width pull ups. Most retain a bent arm to a different degree, or do them fast. One guy was boasting of 40in a minute. Shit, it took me 1:40 to do 16. I remember when I was doing the half pull ups, I could do 30-40 of them no problem. So, strict it is now. <br><br>
Hand sore, so went and did bench and dips... <br>
20*55kg, 5 full range slow dips, break, 20+5, 15+5, 15+5<br><br>
JK I took some photos on my shitty tablet camera, will try to post them this week. -
<p>Callus still re-forming, so didn't go all out on pull ups. Here's a picture from earlier in the thread, my left hand. Last Monday, my right hand callus was the same. The skin has thickened over more now.<br><a data-ipb='nomediaparse' class="bbc_url" href='http://www.daimenhutchison.com/rugby/uploads/monthly_09_2012/post-420-0-72250100-1348730965.jpg'>http://www.daimenhutchison.com/rugby/uploads/monthly_09_2012/post-420-0-72250100-1348730965.jpg</a><br><br>
JK and Kirwan, here's a picture of my workout area from earlier in the thread. There is still one more photo of the main pull up bar to show you. The pull up bars in the photo are old and rotten, but I used them today no problem.<br><a data-ipb='nomediaparse' class="bbc_url" href='http://www.daimenhutchison.com/rugby/uploads/monthly_07_2012/post-420-0-55924200-1343187467.jpg'>http://www.daimenhutchison.com/rugby/uploads/monthly_07_2012/post-420-0-55924200-1343187467.jpg</a><br><br>
88-89 kg, so have lost about 1kg recently, simple really, smaller meals on days when have no workouts or DOMS. Target 84-85.<br><br>
Saturday did 8 hill repeats @ 1:50 each, plus 15, 12 pull ups.<br>
Sunday morning did easy circuits of max pull ups, walk 200m up hill to dip bar, max dips, walk back, etc.<br><br>
Pull ups: 14, 12, 10, 10, 10, 9=65<br>
Dips: 16, 12, 12, 12, 10 =62</p> -
<p>Went up before dark, did quick workout of pull ups with good form....<br><br>
30 second breaks for 12, 7, 5, 3, 4, 4=35<br><br>
then 10 second breaks for 35 singles, where I would start and finish in full hang, straight legs<br>
total time was about 14 minutes.<br><br>
so that's another 70, total 135 pull ups today, hope to be sore for a few days.</p>
<p>Â </p>
<p>edit: may have overdone it, though-just popped 7 blisters on my hands on some of my other calluses. No worries, it's all part of the process.</p> -
<p>Friday late afternoon went up for quick workout. Did 15 pull ups, 15 dips, 8 hill repeats @ 1:50</p>
<p>Sat AM did short workout alternating pull ups, jog, dips, jog etc:</p>
<p>pull ups 14 jog up hill dips 15</p>
<div>pull ups 11 jog up hill dips 14</div>
<div>pull ups 11 jog up hill dips 12</div>
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<div>pull ups 10</div>
<div>Â </div>
<div>Sat PM another short pull up session with 2 minute breaks: 12/10/10/8 = 40</div>
<div>Â </div>
<div>86 pull ups today</div>
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