What Strength Training Have You Done Today

[old] Yoda1 · Post by **[old] Yoda1** » March 15th, 2005, 8:18 pm

Yo Jim, Is your test date the 28th of March? That would be 15 days of workouts, then 3 days rest, then the big challenge. Am I right or can't I count? Duh!!! Justa mumbling along. Yoda

[old] John Rupp · Post by **[old] John Rupp** » March 15th, 2005, 11:29 pm

80x deadlifts with 70# in 4:00

[old] Jim Barry · Post by **[old] Jim Barry** » March 16th, 2005, 10:56 am

Yoda, I just did 4 days continuous mixing up the workouts, but felt a rest day was good yesterday (SS makes me sore). So it will be more like 4 days on and then one day rest. 3 of those rotations and then 3 rest days. So test day is March 28th. --Jim

[old] Yoda1 · Post by **[old] Yoda1** » March 16th, 2005, 5:48 pm

Jim, Out of curiousity, what is the sequence of the protocols that you're using? If you do SS on the third day of the rotation and body weight only on the fourth day, the body weight only day will act as a flushing day from the SS followed by the rest day. Hope you followed that. This is going to be real interesting to see out you come out. Yoda

[old] gw1 · Post by **[old] gw1** » March 16th, 2005, 11:17 pm

Step ups 2 sets 20 reps each leg Squats 6 sets reps 12, 9, 9, 6, 6, 6 Power Runner 2 sets 20 reps each leg

[old] Jim Barry · Post by **[old] Jim Barry** » March 17th, 2005, 10:33 am

Yoda, Here's my log: 3/11 SS (5 reps) 3/12 Weighted (7 reps) 3/13 Shifting body weight to one arm (alternating) (10 reps) 3/14 SS (6 reps) 3/15 Rest 3/16 Weighted (10 reps) I've got 3 routines and I move through them in sequence for four days in a row. So it works out that each week with start and end with a different protocol. The first 4 day cycle had two SS. The second 4 day cycle will have two weighted sessions. The third 4 day cycle will have two "alternating" sessions. In the end, over an 18 day period, I will have put in 12 sessions (4 of each type) and a total of 6 rest days (3 at the end). I really liked last night's weighted session and feel I've made some progress already (that was the most reps for the 15lb weighted session). Will move to 20 lbs next time and shoot for 10 reps. --Jim

[old] Yoda1 · Post by **[old] Yoda1** » March 17th, 2005, 12:58 pm

Jim, I'm not going to say anything right now because you seem to have everything planned out. I hope after the BIG test, though, we'll be able to see if there was anything different that you could have done. I'm glad you're starting to feel there is progress being made. Are you sure you're not practicing levitation? If you got that down pat, you'd be able to do as many chins/pullups as you wanted. For me, it's just a matter of flapping the old ears. Just mumbling, Yoda

[old] Yoda1 · Post by **[old] Yoda1** » March 24th, 2005, 12:45 pm

Jim, 4 days to go. Are you going to be ready? Yoda

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 24th, 2005, 4:21 pm

I recently did 20 pull-ups, with a base of only scattered strength training throughout the year, mostly for injury prevention and to break up land training. I am going to be exclusively rowing this spring, off the erg and doing no strength training, as well as losing weight for races, so I think I will lose some of that strength. I would like to work my way up to 50 or more pull-ups by the end of the summer, so I was wondering if anyone had suggestions for a 6 to 10 week pull-up regime I could fit in with a general weight lifting rountine and alot of cycling?

[old] Yoda1 · Post by **[old] Yoda1** » March 24th, 2005, 8:19 pm

starboard, Please explain what you mean by a general weight lifting program. Give us a date that you plan on performing these 50 pullups. And what kind of bike are you riding? Yoda

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 24th, 2005, 9:18 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(Yoda1 @ Mar 24 2005, 07:19 PM)</div></td></tr><tr><td class='quote'>starboard, Please explain what you mean by a general weight lifting program. Give us a date that you plan on performing these 50 pullups. And what kind of bike are you riding? Yoda </td></tr></table> Full body periodized weight training plan, 3 x 8-12 reps of compound exercises with dumbells, ex....incline dumbell press, military press and squat, lat pull down, walking lunge with twist, box step-ups, bent over dumbell row, etc., lifting 2 to 3 times per week, cycling through the exercises every 2 to 4 weeks, depending on progress , and incorporating Super Slow training to some of my sessions. I do a simliar program almost every summer, it really helps with general athleticism and balancing out my body for injury prevention (not a single overuse or stress related injury yet!) I ride a K2 Zed moutainbike, and a Raleigh R400 road bike. Time will be spent split between the two, with a focus on a 10k road race in mid-August. Ideally I'd like to do the pull-ups late August, early September for when I get back to school.

[old] gw1 · Post by **[old] gw1** » March 24th, 2005, 10:00 pm

starboardrigged1seat Good luck on your quest, try using a variety of grips (over hand, under hand, even one hand holding the bar and the other hand holding the other wrist, adding weight and doing some lower rep work, different grip widths etc, SS negatives, and the ultimate, single hand chins) I have managed to stay around 30+ chins @ 195-200lbs @ 40+ y.o. GW

[old] starboardrigged1seat · Post by **[old] starboardrigged1seat** » March 24th, 2005, 11:29 pm

Ouch....single hand pull-ups? A few kids at the rock climbing gym I used to work at were able to crank out 20+ single hand pull-ups on a grip no wider than a door jam. Then again, there was alot of drug use that killed aerobicity, so it's a good thing I left. It seems like the key to improving is to keep doing your standard (I guess) 3 sets till failure, and mixing up the rest of everything else. Any other suggestions?

[old] John Rupp · Post by **[old] John Rupp** » March 25th, 2005, 12:16 am

Rock climbing and 1-arm pullups: <a href='http://www.rockclimbing.com/forums/view ... ghlight=#6' target='_blank'>http://www.rockclimbing.com/forums/view ... ight=#6</a> 16626 Single arm strength: <a href='http://www.rockclimbing.com/forums/view ... highlight=' target='_blank'>http://www.rockclimbing.com/forums/view ... ht=</a> The one arm chinning guide: <a href='http://www.dragondoor.com/cgi-bin/artic ... icleid=232' target='_blank'>http://www.dragondoor.com/cgi-bin/artic ... 232</a> A quote from the first link: "The most difficult things for a man to do are to climb a wall leaning towards you, to kiss a girl leaning away from you, and to make an after-dinner speech."

[old] John Rupp · Post by **[old] John Rupp** » March 25th, 2005, 2:27 am

I've been reading the climbing threads off and on tonight. Here is a message about building up to 1 arm pullups: "weighted pullups might help you reach your goal. Think multiple singles (like 20 sets) near your max but don't miss a rep."