Pull ups, dips, stair repeats, again and again
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Did little on the weekend-rained hard.<br />
Did 18 continuous hill repeats before dark today, 34 minutes (2 minutes under 2 minute/rep pace). Pleasing. HB over 200 after finishing last one.<br />
I'm still aiming for under 60 minutes for 30, so will push myself harder in July. -
Went up late today after a busy day.<br />
Pull ups: 14/10/9<br />
Dips: 15/15/12<br />
Hill repeats 10 fast: First 9 in 15:15 non stop which is excellent, on pace for 17 minutes for 10, but last one got stitch badly so just made it back up in 3 minutes.<br />
Splits for the each 3 sets:<br />
4:35<br />
5:10<br />
5:30<br />
So, I still have my speed, but doing 30 in under 60 minutes is my aim, and still haven't done it. -
Went up on weekend for 10 reps (17 1/2 minutes non stop) and dips/pull ups, and also today[size=4] went up just before dark (still very hot), did 10 repeats of the 150 steps on the hill-3 sets, [/size]<br />
3 reps in 4 minutes 50 secs, [size=4]rest[/size]<br />
3 reps in 4 minutes 50 secs, [size=4]rest[/size]<br />
4 reps in 6 minutes 45 secs<br />
[size=4]so breaking up the 10 gives me faster speed (of course) - total 16:25 which is excellent. I want to do 5 sets of 6 reps in under 55 minutes. Sometime.[/size]<br />
<br />
....[size=4]then did 3 sets of dips and 2 sets of pull ups. Normal numbers for most of these sets-but got 15 pull ups today which pleases me. Possibly could have struggled another one, oh well, try for 16 on the weekend. Still 88kg, so I reckon doing 15 is not bad. Wonder if I can get to 20.[/size] -
Went up on Friday-typhoon day, and did a hard workout on pull ups. Was a bit sore from Tuesday (above) so wasn't able to get huge numbers, but first set was 14+3+1 (only breaking for 3-4 seconds to shake arms,and did 5 sets. Sunday did 5 sets of dips, 70 total.<br />
<br />
Tuesday went up in dark, just a small hike and pull ups-did 13/10/10 on way up, 12 on way down. -
Thanks for the encouragement TR/PK. Am continuing to get stronger again.<br />
Today did:<br />
dips: 8 sets, 80 reps total<br />
bench: 65 in 5 sets, 55kg (first in 4 months or so so wasn't used to it)<br />
pull ups: 51 in 5 sets<br />
breaks weren't too long, just enough to recover the strength and try 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>
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I hate autocorrect ... -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="383729" data-time="1376223245">
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<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>
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<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>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="388351" data-time="1378085524">
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<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>
