Pull ups, dips, stair repeats, again and again
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- 89-90Kg, but that would ideally be 86kg at a guess. <br>
I am winding down the stair repeats, which is a pity. I like them but reducing them is sensible for the knees. I jst want to maintain some good fitness. <br>
The 30yr old friend visiting from Sweden mentioned he was getting sore legs from these workouts, not enough rest... He was trying to do it every day.
- 89-90Kg, but that would ideally be 86kg at a guess. <br>
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<p>I actually have a real urge to go and run some stairs at the moment. Once the weather improves and I start lifting the cardio and I will add some in.</p>
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<p>I am a bit worried though given the knee problems I had last year. I might stick to the wooden ones rather than the concrete ones closer to home</p> -
<p>Stairs were ok, we started fast, first 6 were @ 1.42 per rep. Then slowed down due to the stitch but still did 10 in 18 1/2 minutes. Which is good for the heat. We rested 2 minutes (HB was 215), then legs were jelly so did a slow 3 and then 3 @ 2.05 min per rep. 16 total, which is good. Must have been 35+ C.</p>
<p>Then in the evening I found a small table tennis club and played for almost an hour.</p> -
<p>Incredible.</p>
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<p>This is perfect form, one of the few youtube videos showing full hang. It's the same form as I do, perhaps my arms are stretched out a little more. However, he did 77 at 62kg, and I did 16 at 89-90kg.</p>
<p>He is awesome. Yet, on the other hand, he's a short light gymnast, and my arms are longer, taller, heavier. I should aim for 30. Must try to toughen my grip even more..</p>
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Just before dark we went up the hill and did a quick 5 hill repeats, plus:<br>
pull ups 17, 14, both max reps<br>
dips 15, 15 on the high dip bars, can go nice and deep and still keep legs straight. <br>
benchpress 30, 30 *55kg, probably could have done 35+<br><br>
Happy with the pull ups I have been doing lately, very straight body, full hang with straight arms/body for 2-4 seconds, getting stronger. 17 is my highest reps, second time I've done it lately. Possibly I can get to 20 by the end of the year. -
<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="441374" data-time="1405956586">
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<p>Incredible.</p>
<p>This is perfect form, one of the few youtube videos showing full hang. It's the same form as I do, perhaps my arms are stretched out a little more. However, he did 77 at 62kg, and I did 16 at 89-90kg.</p>
<p>He is awesome. Yet, on the other hand, he's a short light gymnast, and my arms are longer, taller, heavier. I should aim for 30. Must try to toughen my grip even more..</p>
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<p>Wow. Just fucking wow.</p>
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<p>I'd need a hell of a lot lower weight to get past 10 even if I spent a couple of weeks training up</p> -
<p>That's the exact form we're taught for the strict pullups (mainly in the gymnastics WOD classes). I'm not so hot at those, around 8/9. Surprising what a difference it makes keeping your heels together.</p>
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<p>If you want a ratio of the difference between that and kipping pullups, for me it's 8:23.</p> -
<p>Kirwan, it takes me about 2 minutes to do 17. Are you having good long pauses after each pull up?</p>
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<p>I suppose that because he's a gymnast, having trained probably since a child doing body weight gymnastic movements (rings etc), his forearms and shoulders are very strong. Combined with his light weight and shorter arms (levers) then he can do such an amazing effort.</p>
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<p>I can do 17. I adjust grip after 12 or 13 (just get better grip due to slippery hands), and only swing my legs a little on the last 1 or 2.</p>
<p><span style="font-size:14px;">For me, I don't know how I can get much more than 20. Maybe, lower weight will help, but I guess it's going to take a few more years toughening the forearms some more, consistent practice.</span></p> -
Good luck, hope you can do a fair few. About the arm width, I do same as in the video because I think with wide arms it isn't possible to get a correct hang and pause at the bottom, and the range of movement is limited. When looking on youtube I saw lots of people using momentum, not pausing, not extending at the bottom with straight arms, not keeping straight legs, so it's impossible to assess their effort..... This form is strict and is easier to compare.
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<p>did some minor workouts last weekend, forgot to post. Yesterday to refresh I did 3 sets pull ups, 15/12/12</p>
<p>Today did 16 dips, 30 benchpress then stair repeats:</p>
<p>3*240 steps, tough, my workout partner had to stop so we did the easier 150 steps, I did 11 more.</p>
<p>Tired and drenched in sweat.</p> -
<p>On saturday before the test I did 15 hill repeats, first ten at quick speed (1:50 each), last 5 more slowly, it was muggy and hot, windless. Sunday wws pull ups, did 16 first set, on last rep I craned my neck back in an exertion to get the chin over the bar, and felt a crick, and mild discomfort so stopped. It's almost better now.<br>
Yesterday I slipped on some tiles in the rain and by catching myself before falling I strained my tibialis anterior, really unusual for me to get a leg injury, so resting a few days, perhaps up to two weeks.</p> -
<p>Popped up before dark and did pull ups. Copied JK, did: 10 sets of 5 with 15-30 seconds break, then kept on with 4 sets of 5 with 1 minute break. All full hang, straight legs. Not too sore, but a decent amount of reps quickly. Leg still sore, but only on some movements.</p>
