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Pull Up Progress 2019

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    21 Hammer grip pull-ups (10-11)

    CountDownRepsChallenge
    (Level 7) >>> 2344 reps << reps to go

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      At the end of training I did a chin-up with 20 kg. I want to know whether I am able or not. Yesterday was not a good day, but it's interesting to do such a test, that is close to 30% of my bodyweight (i.e. 72 kg)


      CountDownRepsChallenge
      (Level 7) >>> 2343 reps << reps to go

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        Today, a total of 30 pull ups
        1967/2019 – 72 to go.







        CountDownRepsChallenge
        (Level 7) >>> 2313 reps << reps to go

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          20 Hammer grip pull-ups (10-10)

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          (Level 7) >>> 2293 reps << reps to go

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            17 reps chest to bar
            (3/4/3/3/4) 30sec rest

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            (Level 7) >>> 2276 reps << reps to go

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              Adding 121 for the week. (1907/2019)

              CountDownRepsChallenge
              (Level 7) >>> 2155 reps << reps to go

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                If you can't do 2 min in a row you can safely do two sets of 1 min or 4 of 30 sec, they are just examples, you still train even if you can't follow exactly what the program requires.
                Not even I managed to do 2 min in a row
                And: welcome
                Thank you! Trying out 3 sets of 40 for a couple days. We'll see how it goes!

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                  515 / 2019

                  CountDownRepsChallenge
                  (Level 7) >>> 2144 reps << reps to go

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                    airman.pankdawg be sure to engage your shoulders and your scapula to prevent shoulder injury. You might hang longer without, but it is definitely worth it, and it helps to build strength for the pull up.

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                      Today, a total of 25 regular pull ups
                      1992/2019 – 47 to go.







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                      (Level 7) >>> 2119reps << reps to go

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                        33 Hammer grip pull-ups

                        CountDownRepsChallenge
                        (Level 7) >>> 2086 reps << reps to go

                        And from now on I will post the weekly total

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                          140 in last 2 workouts (weighted pull ups +10kg, L-sit pull ups, L-sit chin ups, pull ups, commando pull ups)

                          CountDownRepsChallenge
                          (Level 7) >>> 1946 reps << reps to go

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                            Originally posted by airman.pankdawg View Post

                            Thank you! Trying out 3 sets of 40 for a couple days. We'll see how it goes!
                            airman.pankdawg, in this moment I am not work on dead hang, but my two cents on such a question.

                            I sugguest you not to work until the failure, since a full rest (around 5 minutes) the volume of your training is low. It's better work with a buffer and consider to stop when the grip becomes more difficult.

                            By the way, grip is very important. Thus, improve the grip is a way to improve dead hand (and also pull ups). There are several way to improve grip, e.g. gripper, farmer walk, use a towel for dead hang or pull ups.

                            An exercise that helps to increase dead hang is flexed arm hang (since the group muscles are "the same", but they work in a different way)

                            Moreover dead hand is a exercise that fit very well the training protocol Greese To Grove.







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                              Today, a total of 24 pull ups
                              2016/2019 – 3 to go.

                              Doing numbers after the pull ups done today, I realized that something was wrong, so I looked back my posts. I made a mistake by subtracting repetitions here, so the number "to finish" is incorrect from then.







                              CountDownRepsChallenge
                              (Level 7) >>> 1922 reps << reps to go

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                                524 / 2019

                                CountDownRepsChallenge
                                (Level 7) >>> 1913 reps << reps to go

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