Pull Ups & Isometrics

Training Training Logs
61

DELOAD

A1:
Exercise: Static pull up
Grip: Narrow neutral Bar grip
Position: Top
Sets, reps, time & distance: 1 rep with 10 second iso hold every second minute for 60 minutes
Rest: 60s
Weight: 10kg

A2:
Exercise: Static pull up
Grip: Sticks
Position: Top & pulling from the knees
Sets, reps, time & distance: 1 rep with 10 second iso hold every second minute for 60 minutes
Rest: 60s
Weight: Bw
finishing notes: Failed on the 22 rep. Moved the remaining 8 reps to the A1 pool

B:
Exercise: Static scap depressions on cable station
Grip: Triangle
Position: Fully depressed and retracted
Sets, reps, time & distance: 5 sets of 20 seconds
Rest: 60 seconds
1:34 - 2:34 - 3:34 - 4:34 - 5:38

C:
Exercise: Static hang L-sit
Sets, reps, time & distance: 5 sets of 10 seconds
Rest: 60 seconds
1-5:Bw

D:
Exercise: Unilateral overhead Kb walk
Grip: Kettlebell
Sets, reps, time & distance: 3 sets of 75 steps
Rest: 60 seconds
1:12 - 2:12 - 3:16

E:
Exercise: Suspended elbow front plank
Grip: Feet in TRX & arms on foam roller
Sets, reps, time & distance: 3 sets of close to max time
Rest: 60 seconds
1:45s - 2:45s - 3:35s
Finishing notes: Matt damons nipples the third set was hard

F:
Exercise: Treadmill
Speed: 5.5kmt
Elevation: 10 degrees
Weight: 10kg sandbag on the back/neck
Time: 20 min

62

[size=150]Deload day 3[/size]

A:
Exercise: Static pull up w/ emphazis on eccentric motion
Grip: Pronated bar grip
Position: Top
Sets, reps, time & distance: 10 sets of 10 seconds hold & 15 second eccentric motion
Rest: 90 seconds
1-10:BW

B:
Exercise: Static screw pull up
Grip: Baseballs
Position: 90 degree elbow angle
Sets, reps, time & distance: 10 sets of 2x180 degree turn
Rest: 90 seconds
1-10:Bw

C:
Exercise: Turkish get up to single leg balance & single rep unilateral shoulder press
Sets, reps, time & distance: 5 sets of 1 rep each side & 5s balance
Rest: 60 seconds
1:20 - 2:20 - 3:20 - 4:24 - 5:28
Finishing notes: Getting up poses no problems what so ever and the balance part is also troubleless. Pressing the 28kg’s overhead was to heavy though. Did push press for the press part instead.

D:
Exercise: Static hang L-sit
Sets, reps, time & distance: 5 sets of 10-12 seconds
Rest: 60-90 seconds
1:12 - 2:12 - 3:10 - 4:10 - 5:10

E:
Exercise: Suspended elbow front plank
Grip: Feet in TRX & arms on foam roller
Sets, reps, time & distance: 4 sets of close to max time
Rest: 60 seconds
1:50s - 2:50s - 3:45s - 4:45s

F:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: 5 sets of 10 reps
Rest period : 60s
1-5:35kg

G:
Exercise: Treadmill
Speed: 5.5kmt
Elevation: 10 degrees
Weight: 16kg sandbag on the back/neck
Time: 10 min

https://www.youtube.com/watch?v=YGKIqlJVa20

63

hey i see you’re doing a great job with grip, and i wanted to ask you how do you treat your elbow? im doing pull-ups everyday but elbow started to hurt, a little for now but im affraid it will only get worse. i only got an advice to strengthen my extensors. will that help or do i need to incorporate more excercises. anyway thanx in advance for help

64

I rarely get any overuse symptoms but when I do I make sure to keep away from high repeated volume or duration and bar pull ups in general. Nothing will kill your elbows faster than doing pull ups on a bar.

I would recommend working up on your work capacity over a long duration of time and then minimizing the pronated and supinated pull ups if possible. If your’e doing pull ups once a week it probably won’t ever be a problem, but when your doing them everyday it’s going to become one fast.

A: - Deload
Exercise: Static pull up
Grip: Baseballs
Position: 90 degrees & top
Execution: 5 second hold at 90 degree angle - 10 second hold at top position - 5 second hold at 90 degree angle.
Sets, reps, time & distance: 10 sets of 5-10 & 5s
Rest: 90 seconds
Mobility: Glute, It band & piriformis stretch x 30 seconds
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw - 8:Bw - 9:Bw - 10:Bw
Current PR: 55kg with 10 second hold 02.05.2016

B: - Deload
Exercise: Static pull up
Grip: baseballs
Position: Top
Execution: 1 rep to top with 20 second hold
Sets, reps time & distance: 10 sets of 20 seconds
Rest: 90 seconds
Mobility: Backward neck rolls x 10
1:5 - 2:Bw - 3:5 - 4:Bw - 5:5 - 6:Bw - 7:5 - 8:Bw - 9:5 - 10:Bw
Current PR: 55kg with 10 second hold 02.05.2016

C:
Exercise: Turkish get up + B & VP
Grip: Kettlebell
Variation: Combat base
Execution: 1 turkish get up followed by 5 second one legged balancing & then one vertical press while balancing.
Sets, reps, time & distance: 10 sets of 1 rep each side & 5 second balance
Rest: 60 seconds
Mobility: Neck stretch x 30s
1:20 - 2:20 - 3:20 - 4:20 - 5:20 - 6:20 - 7:20 - 8:20 - 9:20 - 10:20

D:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 5 sets of max time
Rest: 60-90 seconds
Mobility: Hip flexor stretch x 30 seconds
1:10s - 2:14s - 3:12s - 4:10s - 5:10s

E:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: 5 sets of 6/12 reps
Rest: 60s
1-5:35kg

F:
Exercise: band resisted alligator smash
Grip: Plate
Sets, reps, time & distance: 12 sets of continues increasing resistance
Rest: 60 seconds
Mobility: Side to side inversions x 10

  • 2x5kg thin plates: 1:1 - 2:2 - 3:3 - 4:4 - 5:5 - 6:6
  • 3x5kg thin plates: 1:1 - 2:2 - 3:3 - 4:4 - 5:5 - 6:6
    Finishing notes: the numbers represent the markings made on the elastic band. The higher the number, the more band tension.
65

A: - Deload
Exercise: Band resisted static pull up
Grip: Baseballs
Position: top
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 11 sets of 10s
Rest: 90 seconds
Mobility: Glute, It band & piriformis stretch x 30 seconds
1:1GB - 2:1GB+2.5kg - 3:1GB+5kg - 4:1GB+1RB - 5:1GB+1RB+2.5kg - 6:1GB+1RB+5kg - 7:2GB - 8:2GB+2.5kg - 9:2GB+5kg - 10:2GB+1RB - 11:2GB+1RB+2.5
Finishing notes: GB=Green band & RB=Red band. Green bands are medium thick & the red band is thin. All bands where wrapped around a 32kg kettlebell on the ground one time. With 2 green bands the bell is beginning to float off ground.

B: - Deload
Exercise: Static pull up w/ rotation
Grip: Baseballs
Position: 90 degree & top
Execution: Pull to 90 degrees then rotate 180 degrees in both directions and then pulling up to the top and holding for 10 seconds
Sets, reps, time & distance: 7 sets of 2x180 degree turn & 10s top hold
Rest: 90 seconds
Mobility: Backward neck rolls x 10
1:Bw - 2:Bw - 3:Bw - 4:Bw - 5:Bw - 6:Bw - 7:Bw

C:
Exercise: Forward pulling 3 point static deadlift
Grip: Normal BB
Positions: Just above the ground - just above the knee & lockout
Execution: 10 second hold at each position
Sets, reps, time & time: 5 sets of 3 positions with 10 second hold at each position
Rest: 90 seconds
Mobility: Neck stretch x 30 seconds
1:60 - 2:62.5 - 3:65 - 4:67.5 - 5:70
Finishing notes: 2 green bands attached to the bar pulling forward.

D:
Exercise: Turkish get up + B & VP
Grip: Kettlebell
Variation: Combat base & rotation into lunge
Execution: 1 turkish get up followed by 5 second one legged balancing & then one vertical press while balancing.
Sets, reps, time & distance: 10 sets of 1 rep each side & 5 second balance
Rest: 60 seconds
Mobility: Triangle neck stretch x 30 seconds
1:20 - 2:20 - 3:20 - 4:20 - 5:20

E:
Exercise: Band resisted alligator smash
Grip: Plate
Sets, reps, time & distance: 8 sets of continues increasing resistance
Execution: 5 second hold followed by 5 second pause followed by another 5 second hold
Rest: 60 seconds
Mobility: Side to side inversions x 10

  • 2x5kg thin plates: 1:1 - 2:2 - 3:3 - 4:4 - 5:5 - 6:6
  • 3x5kg thin plates: 1:1 - 2:2 -
    Finishing notes: the numbers represent the markings made on the elastic band. The higher the number, the more band tension.

F:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 3 sets of max time
Rest: 60-90 seconds
1:13s - 2:12s - 3:10s

G:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: 5 sets of 7/14 reps
Execution: Very slow
Rest: 60s
1-5:35kg

H:
Exercise: Stair master
Sets, reps, time & distance: 10 min
Speed: 8

66

A: - Deload
Exercise: Static pull up
Grip: Baseballs
Position: Top
Execution: Single rep with 15 second static hold at top position
Sets, reps, time & distance: 10 sets of 15s
Rest: 90 seconds
Mobility: Glute, It band & piriformis stretch x 30 seconds
1:5 - 2:7.5 - 3:10 - 4:12.5 - 5:15 - 6:17.5 - 7:20 - 8:22.5 - 9:25 - 10:27.5

B:
Exercise: Weighted eccentrics
Grip: Pronated Bar
Position: Top
Execution: Starting from top position and slowly lowering down to the bottom
Sets, reps, time & distance: 10 sets of 15 seconds eccentric motion
Rest: 90 seconds
Mobility: Neck rolls x 10
1:20 - 2:22.5 - 3:25 - 4:27.5 - 5:30 - 6:32.5 - 7:35 - 8:37.5 - 9:40 - 10:Bw

C:
Exercise: Static bench press
Grip: Diamond
Position: Top - Hole 10 on the rack!
Execution: Static hold for 10 seconds - I don’t press the bar back up
Sets, reps, time & distance: 5 sets of 10 seconds
Rest: 90 seconds
Mobility: Triangle neck stretch x 30 seconds
1:60 - 2:62.5 - 3:65 - 4:67.5 - 5:70

D:
Exercise: Static bench press
Grip: Diamond
Position: Middle - Hole 8 on the rack!
Execution: Static hold for 10 seconds - I don’t press the bar back up
Sets, reps, time & distance: 5 sets of 10 seconds
Rest: 90 seconds
Mobility: Triangle neck stretch x 30 seconds
1:60 - 2:62.5 - 3:65 - 4:67.5 - 5:70

E:
Exercise: Static bench press
Grip: Diamond
Position: Bottom - Hole 7 on the rack!
Execution: Static hold for 10 seconds - I don’t press the bar back up
Sets, reps, time & distance: 5 sets of 10 seconds
Rest: 90 seconds
Mobility: Triangle neck stretch x 30 seconds
1:60 - 2:62.5 - 3:65 - 4:67.5 - 5:70

F:
Exercise: Band resisted alligator smash
Grip: Plate
Sets, reps, time & distance: 10 sets of continues increasing resistance x 10 seconds
Execution: 10 second hold
Rest: 60 seconds

  • 2x5kg thin plates: 1:1 - 2:2 - 3:3 - 4:4 - 5:5 - 6:6
  • 3x5kg thin plates: 1:1 - 2:2 - 3:3 - 4:4
    Finishing notes: the numbers represent the markings made on the elastic band. The higher the number, the more band tension.

G:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 4 sets of max time
Rest: 60-90 seconds
1:15s - 2:13s - 3:10s - 4:10s

67
  1. træning. 19.06.2016

A:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 15 sets of 10s
Rest: 90 seconds
Mobility: Glute, It band & piriformis stretch x 30 seconds
1:10 - 2:12.5 - 3:15 - 4:17.5 - 5:20 - 6:22.5 - 7:25 - 8:27.5 - 9:30 - 10:32.5 - 11:35 - 12:37.5 - 13:40 - 14:42.5 - 15:45

B:
Exercise: Static Squat
Grip: Zercher
Position: Top - Rack hole 9
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 5 sets of 10 seconds
Rest: 90 seconds
Mobility: Neck stretch x 30 seconds
1:80 - 2:85 - 3:90 - 4:95 - 5:100

C:
Exercise: Static Squat
Grip: Zercher
Position: Middle - Rack hole 7
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 5 sets of 10 seconds
Rest: 90 seconds
Mobility: Neck stretch x 30 seconds
1:60 - 2:65 - 3:67.5 - 4:70 - 5:72.5

D:
Exercise: Band resisted alligator smash
Grip: Plate
Sets, reps, time & distance: 7 sets of continues increasing resistance x 10 seconds
Execution: 10 second hold
Rest: 60 seconds

  • 2x5kg thin plates: 1:2 - 2:3 - 3:4 - 4:5 - 5:6
  • 3x5kg thin plates: 1:1 - 2:2
    Finishing notes: the numbers represent the markings made on the elastic band. The higher the number, the more band tension.

E:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 4 sets of max time
Rest: 60-90 seconds
1:10s - 2:12s - 3:10s

F:
Exercise: Turkish get up + B & VP
Grip: Kettlebell
Variation: Combat base & rotation into lunge
Execution: 1 turkish get up followed by 5 second one legged balancing & then one vertical press while balancing.
Sets, reps, time & distance: 10 sets of 1 rep each side & 5 second balance
Rest: 60 seconds
Mobility: Side to side inversions x 10
1:20 - 2:20 - 3:20 - 4:20 - 5:20 - 6:20 - 7:24 - 8:24 - 9:24 - 10:20

G:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: 5 sets of 8/16 reps
Execution: Very slow
Rest: 60s
1-5:35kg

68

A1:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 20 sets of 10s
Rest: None
1:11.25 - 2:12.5 - 3:16.25 - 4:17.5 - 5:21.25 - 6:22.5 - 7:26.25 - 8:27.5 - 9:30 - 10:32.5 - 11:35 - 12:37.5 - 13:40 - 14:42.5 - 15:45 - 16:11.25 - 17:12.5 - 18:16.25 - 19:17.5 - 20:21.25

A2:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 20 sets of 5 seconds
Rest: 90 seconds
1-20:Bw

B:
Exercise: Band resisted alligator smash
Grip: Plate
Sets, reps, time & distance: 7 sets of continues increasing resistance x 10 seconds
Execution: 10 second hold
Rest: 60 seconds

  • 2x5kg thin plates: 1:3 - 2:4 - 3:5 - 4:6
  • 3x5kg thin plates: 1:1 - 2:2 - 3:3
    Finishing notes: the numbers represent the markings made on the elastic band. The higher the number, the more band tension.

C:
Exercise: Dynamic scapula depression
Grip: Dip station
Sets, reps, time & distance: 8 sets of 10 reps
Rest: 60 seconds
1-8:Bw

D:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: 5 sets of 9/18 reps
Execution: Very slow
Rest: 60s
1-5:35kg

69
  1. træning. 22.06.2016

A1:
Exercise: Static pull up
Grip: Baseballs - Wide
Position: Top
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 20 sets of 10s
Rest: None
1:Bw - 2:1.25 - 3:2.5 - 4:3.75 - 5:5 - 6:6.25 - 7:7.5 - 8:8.75 - 9:10 - 10:11.25 - 11:12.5 - 12:13.75 - 13:15 - 14:16.25 - 15:17.5 - 16:18.75 - 17:20 - 18:21.25 - 19:22.5 - 20:23.75

  • Finishing notes: Scapula depressed in all sets.

A2:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 20 sets of 6 seconds
Rest: 90 seconds
1-20:Bw

B:
Exercise: Plate switch
Grip: Single plate
Sets, reps, time & distance: 3 sets of 60 seconds
Execution: Passing the plate from hand to hand in front of the body - Arms back to neutral & pass again.
Rest: 90 seconds
1:20kg - 2:20kg - 3:20kg

  • Finishing notes: About 30 exchanges & 2-3 seconds hold pr exchange.

C:
Exercise: Static Shoulder press
Grip: Barbell - Pinky on smooth part - Wide
Position: Top
Sets, reps, time & distance: 8 sets of 10 seconds
Execution: Holding the bar above head for 10 seconds
Rest: 90 seconds
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50 - 6:52.5 - 7:55 - 8:57.5

D:
Exercise: Static Shoulder press
Grip: Barbell - Pinky on smooth part - Wide
Position: Middle
Sets, reps, time & distance: 7 sets of 10 seconds
Execution: Holding the bar above head for 10 seconds
Rest: 90 seconds
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50 - 6:52.5 - 7:55

E:
Exercise: Plate switch
Grip: Single plate
Sets, reps, time & distance: 2 sets of 60 seconds
Execution: Passing the plate from hand to hand in front of the body - Arms back to neutral & pass again.
Rest: 90 seconds
1:20kg - 2:20kg

  • Finishing notes: Ca 30 udvekslinger & 2-3 sekunders hold par udveksling.
70

A1:
Exercise: Static pull up
Grip: Baseballs
Position: Top
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 10 sets of 10s
Rest: None
1:10 - 2:11.25 - 3:12.5 - 4:13.75 - 5:15 - 6:16.25 - 7:17.5 - 8:18.75 - 9:20 - 10:21.25

A2:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 10 sets of 7 seconds
Rest: 90 seconds
1-10:Bw

B1:
Exercise: Dynamic alternating scap retractions
Grip: Neutral
Position: Straight arms retractions
Sets, reps, time & distance: 5 sets of 10 reps with 2-3s iso hold
Rest: None
[b1:[/b]47 - 2:54 - 3:61 - 4:68 - 5:68

B2:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 5 sets of 7 seconds
Rest: 90 seconds
1-5:Bw

C1:
Exercise: Scap retraction rows
Grip: Wide
Position: Arms fully bent
Sets, reps, time & distance: 5 sets of 1 rep with 10 seconds hold
Rest: 60 seconds
1:25 - 2:30 - 3:35 - 4:40 - 5:45

C2:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 5 sets of 7 seconds
Rest: 90 seconds
1-5:Bw

D1:
Exercise: Static deadlift
Grip: Trap bar
Position: Bottom - Just above ground
Sets, reps, time & distance: 5 sets of 10 second holds
Rest: 60 seconds
1:30 - 2:32.5 - 3:35 - 4:37.5 - 5:40

D2:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 5 sets of 7 seconds
Rest: 90 seconds
1-5:Bw

E:
Exercise: Static deadlift
Grip: Trap bar
Position: Middle - Midt shin
Sets, reps, time & distance: 5 sets of 10 second holds
Rest: 60 seconds
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50

F:
Exercise: Plate switch
Grip: Single plate
Sets, reps, time & distance: 3 sets of 60 seconds
Execution: Passing the plate from hand to hand in front of the body - Arms back to neutral & pass again.
Rest: 90 seconds
1:20kg - 2:20kg - 3:20kg

G:
Exercise: Barbell hold
Grip: Fat end
Sets, reps, time & distance: 3 sets of 10 seconds
Execution: Holding the fat end of a barbell for time
Rest: 60 seconds
1:40kg - 2:20kg - 3:20kg

H:
Exercise: Alternating leg extensions
Focus: Building muscle & strengthening Vastus medialis
Sets, reps & time: 1 continuos set of 5 reps at each weight block until failure
Execution: Very slow
Rest: 60s
1:5-10-15-20-25-30-35 & 40kg x 5 alternating reps

71
  1. træning. 26.06.2016

A:
Exercise: Static pull up
Grip: Sticks
Position: Top
Execution: Single rep with 10 second static hold at top position
Sets, reps, time & distance: 10 sets of 10s
Rest: 90 seconds
Mobility: Glute, it band & piriformis x 30 seconds
1:10 - 2:11.25 - 3:12.5 - 4:13.75 - 5:15 - 6:16.25 - 7:17.5 - 8:18.75 - 9:20 - 10:21.25

B:
Exercise: Static Shoulder press
Grip: Barbell - Pinky on smooth part - Wide
Position: Top
Sets, reps, time & distance: 10 sets of 10 seconds
Execution: Holding the bar above head for 10 seconds
Rest: 90 seconds
Mobility: Neck rolls x 10
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50 - 6:52.5 - 7:55 - 8:57.5 - 9:60 - 10:62.5

C:
Exercise: Static Shoulder press
Grip: Barbell - Pinky on smooth part - Wide
Position: Middle
Sets, reps, time & distance: 9 sets of 10 seconds
Execution: Holding the bar above head for 10 seconds
Rest: 90 seconds
Mobility: Neck stretch x 30 seconds
1:40 - 2:42.5 - 3:45 - 4:47.5 - 5:50 - 6:52.5 - 7:55 - 8:57.5 - 9:60

D:
Exercise: Turkish get up + B & VP
Grip: Kettlebell
Variation: Side plank til lunge
Execution: 1 turkish get up followed by 5 second one legged balancing & then one vertical press while balancing.
Sets, reps, time & distance: 3 sets of 1 rep each side & 5 second balance
Rest: 60 seconds
Mobility: Triangle stretch x 30s each side
1:20 - 2:20 - 3:20

E:
Exercise: Dynamic pull up ladder
Grip: Neutral
Sets, reps, time & distance: 1 set of continues more reps starting with 1 then 2, 3, 4 etc until failure
Rest: 60 seconds between “Sets”
Results: 1-2-3-4-5-6 & 7

F:
Exercise: Hanging L-sit
Grip: Pull up bar
Sets, reps, time & distance: 3 sets of max time
Rest: 60 seconds
1:15s - 2:15s - 3:15s