Been my modus operandi for a little while now and I dig it. I really don’t want to wish the rest of summer away since it’s so fleeting here, but I’m already sick of the contest prep I’m doing and just want to get back to lifting the way I want haha.
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Did abs and conditioning two days ago, off yesterday, worked all day. Still getting 4+ brisk walks a day with the new doggie in addition to my active job.
Today: upper Day again
Superset pull-ups and CG pulldowns x3
Superset dips and pushups x3, PR of 22 dips
Superset rows and rope pulldowns x3
Superset DB incline and crossovers x3
Lateral Raises to failure, 15x55, then 15x30/10x40/5x50. Ow.
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Really? That’s awesome, but with your pull up strength, I figured dips would be easy, too.
I couldn’t do dips for ages because I’d get Shoulder and sternum pain. I was just doing them wrong. But now I’m busting them out easily, and it totally shows. I did 15 with +25 on, and I know I could get probably 10 with a plate hanging from me, but I feel like weighted dips are asking for trouble, the same way my relentless weighted pull-ups caused an elbow tweak. Once I hit 50 reps straight I’ll start adding some weight, haha. I’m also 201 pounds. 6 more pounds to 195, my final goal and 30 lbs total loss. Will post a pic when I get there.
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Dips used to always mess with me too, until I started adding 100 various band pull aparts at the start of every session
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Any tips to be able to do more pull ups, gentlemen? I’ve been stuck with 3 to 5 reps for the longest time now
Grease the groove. Choose a number. Let’s say, 30. Do 30 pull-ups every day for 5 days, then rest the weekend, or do 2 days on 1 day off, or just 3 days a week. 30 sets of 1, 15 sets of 2, in one hour, in 12 hours, doesn’t matter - just get them in. After 2 weeks, add 10 pull-ups to your total. Pull-ups are hard.
That’s the simple way. If you are REALLY INTERESTED in being good at pull-ups, the BEST method is what I used to get to 20 pull-ups in the Marines (max score on that part of our fitness test) - the Armstrong pull-up program. Can’t link stuff here, so here goes:
Armstrong Pull-up Program
This program was used by Major Charles Lewis Armstrong USMC to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. The program provides the necessities for successful physical improvement namely, VARIETY, OVERLOAD, and REGULARITY. Users have achieved remarkable results in only 6 to 8 weeks. This means that most, if not all, have been able to meet the performance level they have set out to achieve, a single set of twenty repetitions. It can not be overemphasized that his program depends upon regularity. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and to maintaining the twenty repetition level.
The Morning Routine
Each morning perform three maximum effort sets of normal pushups. The pushup is one of the best, single exercises for strengthening the entire set of muscles that makes up the shoulder girdle. Major Armstrong described his morning routine in the following manner. “After rising, I would drop onto the deck and do my first set of pushups. I would then move into the head (bathroom) and start my morning toilet. I would return after a few minutes and do my second maximum effort set after which, I would go back into the head to shave. After shaving, I would return to the bedroom and complete the third and final set. Having completed all of the pushups, I was awake and ready for a relaxing shower. “ This routine should be followed during the entire training period. Since it takes most of us at least four weeks to reach our goals, you will probably find that you have inadvertently established a morning routine that is easy enough to keep as a lifetime habit, if not, you will at least appreciate the morning shower a little more. It has been noted that this pushup routine helps to alleviate any soreness during the first couple of weeks. It is recommended that you use the pushup routine everyday during this period so that you feel more comfortable during your initial adjustment to this regime of exercises.
Training Routines
The following represents the heart of the training program. I recommend that you do not attempt the pull-ups until 3 or 4 hours after the pushup routine was completed. The program is conveniently divided into five training days. This is easily translated into a Monday through Friday approach to pull-up training. It is important to cease the pull-up routine for two days, Saturday and Sunday. Further, it is necessary to use consecutive days (not to skip days) when on the pull-up routine. Finally, it is more important to do the pull-ups than it is to do the pushups. The training program was developed to improve performance in a specific exercise, the overhand pull-up. The program can be adapted to doing chin-ups and flexed arm hangs. The program depends upon quality exercises, numbers of repetitions are unimportant. When you are doing these routines you should concentrate on perfect execution of each repetition. The only person that you can fool is yourself.
Day 1
Five maximum effort sets . Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you will increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort set.
Day 2
Pyramid Day . Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.
Day 3
Do three training sets with a normal overhand grip . Rest 60 seconds between each set. Do three training sets gripping the bar so that your palms are toward your face and your little fingers are touching each other. Do three training sets with wide grip . Rest 60 seconds between each set.
Day 4
Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do perfect training set. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets.
Day 5
Repeat the day that you found to be the hardest in the previous four days. This will change from week to week.
Training Sets
Full “dead hang,” aka extension of the arms, is required
Training Sets are easy to define, but require some experimentation to determine for the individual participating in the program.
A training set is a specified number of repetitions.
That means one individual may have 3 repetitions in his training set, but another individual may have more or less. The key to determine the proper number of repetitions in a training set comes on Day 3. You must perform nine training sets that day. If you only do twelve repetitions in your best single set (a PFT set or a maximum effort set), then your training set would probably have one or at most two repetitions. If you were concerned with gross numbers performed, you might try for the higher numbered training set. This is not advised. It is much more important for you to successfully complete the scheduled workout on Day 3, doing one repetition per training set, than it is for you to complete only 6 or 7 sets, trying two or three repetitions in each training set. Day 3 calls for you to do nine training sets. Adjust your training sets so that you can complete this routine properly. The best gauge for the number of repetitions in the training set comes on Day 4. If you successfully complete Day 3, try to raise the number of repetitions in your training set by one when you do Day 4. If you get a least nine sets done on Day 4, that tells you that your training set ought to be one repetition higher. If you get less than nine sets, you will still have accomplished a good day’s work, and confirmed that your training set was correct for this week. It is important that you do not change the repetitions in a training set in midstream. When you schedule yourself to the day’s routine using three repetitions in your training set, do not change it to two when the exercises get hard.
Modifications
Ladies will find that this program adapts well to the flexed arm hang. Training sets are simply translated into hang times. Chin-ups may be substituted for those who prefer this technique, however, day 3 must still be completed exactly as described with 6 sets done with the overhand grip. It is highly recommended that you follow this program using overhand grip as most of the obstacles that you will have to get over in functional fitness require an overhand grip.
Maintenance and Final Thoughts
Once you have achieved your goal, you will remain at that plateau by doing at least 50 repetitions each day. Though this may sound like a large number of repetitions at this point in time, it is not, as you will happily discover during your time on the program. The program will work for anyone who will make a sincere attempt. You cannot expect any physical training program to work for you if you do not practice it regularly. In the first few weeks you may find that you are able to do fewer repetitions. This is a normal physiological reaction called teardown. As you continue, you will improve. If your performance is at the 12-15 repetition level when you begin this program, then it will take about 4 weeks to complete. If you are lower than that it will take longer. Have heart because if you continue with the program, you will reach the 20 repetition level.
If you go to armstrongpullupprogram dot com it will give you a full one page layout of the program. It works. I have never seen anyone adhere to it without getting much better at pull-ups.
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I need to do more band Pullaparts. I do them sometimes, but I need to do them daily. At the bottom position you can see how well-taken-care-of rear delts would really help to support the Shoulder girdle in the compromising position that dips put you in.
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Yep. After my leg was crushed, I walked with crutches for a year, my dip strength shot up, and my shoulders remained ok. After my leg healed, I used the triceps strength to do weighted dips. Even tho I could do 4 x 12 dips with a 45-pound plate, my shoulders reacted adversely. Now, even bodyweight dips are uncomfortable.
TL; DR
For happy shoulders, my experience says stick with bodyweight dips.
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Woah didn’t realize they were really that hard to get better at. I’ll have to find a stable bar somewhere in the house so that I’m not so dependent on going to the gym. Thank you so much!
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I’ve don’e dips for triceps and dips for chest. There’s no getting around that sketchy shoulder position. It’s one of those movements that has a low return on investment for me.
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Some triathlon prep
750m swim in 18:00
Abs, pullups, pushups, weighted abs.
Went on 2 walks with the dog, jogged alongside my son for his 1 mile bike ride. Came home, went out to a playground with a track and ran a mile with my son and the dog (my son is 4 and will run a mile, no problem), the park has pull-up and dip bars so did about 30 of each.
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I feel like there should be a kid multiplier since their steps are so tiny. Props to the little man for being able to do that.
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I know, I’m SERIOUSLY impressed by it.
Went to a park/track with the kids. Ran 2 miles, a mile with my 4 year old and my dog and a mile with just the dog, in 95 degree heat at 2:00 in the afternoon, then I brought the pup to the middle of the field that the track was around and did several sprints - I have a feeling his previous owners caged him more than I was led to believe. I’ve been wanting to see how this guy can run, and I wasn’t disappointed. I’m not slow and have a large stride at 6’3, and he whizzed by me. I can’t let him off leash yet - lot of training to do - but he’s 40 lbs of cattle herding muscle. Lean as fuck with plenty of muscle, and fast as anything. He jumped over 3 foot obstacles at the playground like it was nothing. I started to jog a 3rd mile and he just lay down midway into the first lap, so I walked him back to the bleachers where my wife was sitting with some water, and did 100 yards of burpees (do a burpee, jump as far as you can, etc.). Took him on 2 more half-mile walks since then, and consequentially he is passed out with his head in my lap. He seems so damn happy with an active family, I’m so glad we were able to rescue him before he went to a shelter.
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Really happy that you and your pup looks like a perfect match. Man I’d love to run with my dog too and with no leash! That would be a great goal to achieve
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Me and my dog are just alike as well. We’d both die if we went running.
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I have to put mine on the leash to get her to keep up on brisk walks, or she’ll just dawdle about pissing on stuff.
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My dogs are happiest when they are tired.
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