Nice solid work.
Is that 1 set of 32 pullups, or 32 sets of 1 pullup?
The first sounds like a lot. The second sounds like a bit less than a lot.
Nice work, and I hope your body’s holding up well.
Sorry I haven’t been in here since you started posting again. Lot of good lifting and volume. Is taht 32 straight pullups? Impressive.
Hey Guys - thanks for checking in and sorry for the delayed response.
Hel/Sfp - That really was 32 straight pullups. But since I only weigh 163 pounds as of this morning, it might not be that impressive.
Monday was a light day in the gym. A real light day.
Wed -
Warm Up - hipnshoulder p/rehab stuff
Hang Clean Bar(8), 95(8), 115(5), 135(5), 145(3)
DLs: 145(5), 185(5), 225(5), 275(5), 285(4,3)
Then I took my noodle legs and spaghetti arms and did some 1 leg step ups, some cable rows, a couple turkish get ups, a few chins and a bunch of overhead squats to finish.
Starting to feel the need to nail down the turkish get ups. Feels like I could get a lot more out of the exercise if work on form . . .
32 straight pullups is a lot at any bodyweight.
Though I’m sure I could do that, too, if I only dieted down to a svelte 165…yeah, sure, I could.
At any rate, excellent work. And if you can do 32 pullups, have you thought about upping the ante and doing one-armed pullups?
[quote]al38 wrote:
Hey Guys - thanks for checking in and sorry for the delayed response.
Hel/Sfp - That really was 32 straight pullups. But since I only weigh 163 pounds as of this morning, it might not be that impressive.
Monday was a light day in the gym. A real light day.
[/quote]
32 pullups!!! I’m impressed. I don’t care what you weight. Keep it up.
Thanks for checking in guys. Didn’t rep out on the pull ups today, mostly because I didn’t think of it.
Warm Up/hip/shoulder p/rehab
3x
A1. 15 Neutral grip chin up
A2. 15 Push Ups
A3 Planks @45
DLs: 5x 135, 185, 235, 285(4), 295(3)
Back Squat - 3x10@ 135: These were done on slow counts of 5. Felt like I needed it to even everything out.Push ups and hanging leg raises were the fillers.
B1 5x5 Pull ups - slooooow counts of 5. Not for any reason except the dip belt was being used.
B2 Push up to 1 handed kettlebell row x 8 each hand.
3x5 Side step ups @ 45
10 min turkish get ups to finish.
Should have done another heavier horizontal row but I wanted to get to my garden before it started raining . . .
6/15 - planned light day. Just working on form and feel
Warm Up - glute/shoulder p/rehab
DLs: 3x10 @ 135 form check
a1. Step Ups to high thigh box 3x8
a2 RDL w/ opp hand KB 3x8 @ i dont remember
Shoulder health circuit
3x10 Pull Downs @ 140 for feel
Ohead squat 3x10
I’ve only been doing step ups for a couple of sessions and it makes a difference. Its become a lot easier to drop ass to grass on the overhead squats. I added them because of this article: Bulgarian Leg Training Secrets by Angel Spassov and Terry Todd | Enhanced Fitness and Performance
On a good rhythm 3-4 days of basic conditioning/mobility stuff in the morning and three days of lifting. But I may move the lifting to a wed-fri-sun schedule and see if that works.
Still need to do the rehab exercises conscientiously every day or the aches start to come back
Couldn’t loosen my hip up with an extended warm up/light warm up sets so I shut it down after some stretching/foam rolling.
Catching up on writing down:
Thursday - p/rehab, foam rolling, body weight stuff, and a good stretch.
Fri - Old man judo, which is the same as regular judo except its slower with more cheating. Hadn’t been in there in a year so I took it real easy and no one ripped any limbs off. Not the brightest thing I’ve ever done but it was good to see the guys. Felt comfortably strong but my timing was a mess.
Sat -
Warm up, p/rehab work
3x (15 KB swings, 15 pull ups, 15 windmills, 15 swings, side plank var@ 30, 15 swings, 15sldls)
extra shoulder prehab stuff
3x10 OHead squats@85
15 KB Turkish get ups @ 35
Sun -
Warm up, p/rehab work
DLs: 5x 135, 185, 235, 285, 305(1,2,1) ← I was going to do a few more but a guy I’m friendly with said he’d never seen anyone turn that shade of purple before.
More shoulder p/rehab stuff
Some curls
some side squats
Hit the wall hard this week. I tried to divide up the assistance work and the DLs in separate days (Tu, Wed) just to squeeze another day out but still ended up crashing and burning on the DLs. It’ll be next week before I lift anything heavy.
Not a great way to finish but this was still a pretty good training block - learned a lot and I feel like I’m finally in shape to get in shape. If that makes any sense.
[quote]al38 wrote:
DLs: 5x 135, 185, 235, 285, 305(1,2,1) ← I was going to do a few more but a guy I’m friendly with said he’d never seen anyone turn that shade of purple before.
[/quote]
Good work; that’s how you know you’re doing it right!
Had a pretty good deload week going till someone bumped into me while I was deadlifting. For the life of me, I can’t figure out how that happened. I DL in the squat rack.
Back spasm-ed and locked. I don’t think there’s any structural problem but it’ll be a couple of days before I can stand up straight.
Strangely, except for the back I feel great.
[quote]sfp wrote:
[quote]al38 wrote:
DLs: 5x 135, 185, 235, 285, 305(1,2,1) ← I was going to do a few more but a guy I’m friendly with said he’d never seen anyone turn that shade of purple before.
[/quote]
Good work; that’s how you know you’re doing it right![/quote]
Heh - either that or I had the belt on a little too tight.
[quote]al38 wrote:
Had a pretty good deload week going till someone bumped into me while I was deadlifting. For the life of me, I can’t figure out how that happened. I DL in the squat rack.
Back spasm-ed and locked. I don’t think there’s any structural problem but it’ll be a couple of days before I can stand up straight.
Strangely, except for the back I feel great.[/quote]
I get that same back pain where you can’t stand up straight. Everyone else I know can’t bend over when they have back pain. Weird. Hope you feel better soon.
[quote]ecogenx wrote:
[quote]al38 wrote:
Had a pretty good deload week going till someone bumped into me while I was deadlifting. For the life of me, I can’t figure out how that happened. I DL in the squat rack.
Back spasm-ed and locked. I don’t think there’s any structural problem but it’ll be a couple of days before I can stand up straight.
Strangely, except for the back I feel great.[/quote]
I get that same back pain where you can’t stand up straight. Everyone else I know can’t bend over when they have back pain. Weird. Hope you feel better soon.[/quote]
Thanks for the thought. I always think its my psoas that’s tight when it feels like that. I had some good luck getting it to relax this time around with exercises from this guy: Psoas Muscle Spasm Treatment: Groin Pain Gone without Stretching Andersons (from this forum) put me on to him.
I can get prety purple while Dling too and I don’t use a belt.
Nice pulling.
Just a check in.
Took a couple days off after the back spasm and concentrated on mobility/rehab work. Right now there’s a limit to the amount of weight my back can handle but frequency doesn’t seem to be a problem. For the last three weeks I’ve been lifting 5-6 days a week doing the same work out every day - pull ups, DLs, push ups, 1 leg step ups, Ohead press, rows, and turkish get ups for a couple sets of 6-8 - which is a variation of Dan Johns 40 day challenge.
The weights change every day but I’m happy with the way the frequency has helped my DL (form and feel) and general sense of well being. I don’t really get burned out doing these workouts and I can usually get through them in 45 minutes. There’s been a few days that it just wasn’t going to happen but I’ve even added 4-5 slow runs every week because I feel that good.
Thanks for reading.
Managed to get 6 workouts in this week. There’s an element of “holy sheeit I don’t want to work out today” but I feel great once I get into the meat of the workout. This may change in a couple weeks but because the workout short and sharp it feels like its almost over by the time I start.
Its obviously not a program for chasing big weight but I am getting a lot of practice on lifts I’m not very good at (DLs and Turkish get ups). And I’m aiming for (and largely getting) a heavy, energized feeling at the end of the workout.
After the mobility work, I’ll do a couple sets of pull ups and planks then:
KB Swings: 45, 45, 45, 45, 45, 45 (working weight by day)
DLs: 235, 265, 185, 235, 235, 255
1 leg step ups: 45, 95, 45, 45, 55, 55
OHead Press: 45, 70, 60, 60, 60, 60
1 leg RDL: 45, 70, 60, 60, 60, 60
Cable Pull: 160, 200, 180, 180, 180 180
TGUs 22, 22, 18, 18, 18, 26