Friday 11-8-24
One arm barbell press-
Up to 83.5 x 2-singles each arm (1.5# PR)
I couldn’t do them back to back.
1 Like
Saturday 11-9-24
Gym
Wide grip pullup-
55# negative
35# x1 barley got to my forehead
shoulder width grip
35# x1 full rep +1/2rep.
Stienborn squat-
Warmed up with Arthur lift (first time ever)-
89# x1
Stienborn-
up to-
256 x 1 right side plus 1rep
261 x 1 left side plus 1rep (vid)
2 Likes
Using your methodology, how much do you think you could add to your weighted pull up in a month, six months, a year? What would be your ideal way to do it? Is it worth doing rep work or rotating max effort variations when looking to progress with adding weight to pullups?
I don’t own a pull-up bar, the only times I even do pull-ups is “at the gym” which is like rarely once a week, more like every 2-3weeks or I can do them at the park. At the park I usually wont have extra weights with me.
So, when I hit the gym I try to do the heaviest negative I’ve ever done, then go for a heavy 1-rep.
Getting a full rep with 35# shoulder width grip was a PR.
The above automatically improves reps, has been my experience.
I haven’t read from the beginning but is there a warmup involved? Like basically pyramid sets culminating in a heavy single?
What’s the rate of progression, like how much weight do you expect to add in a certain amount of time? How do you manage and improve weak points when you go heavy, such as struggling with the top of the movement or the initial concentric? Do you ever rotate variations to get stronger at regular pullups?
How can I answer that, when I only do pull-ups about twice a month?
If I fail a full pull-up with wide grip, I will narrow my grip until I get a full rep.
Depending on time I may or may not do a drop set for reps.
I always progress on warmups. Pullups are not something I spend a lot of time on, I prefer to do other things.
As time goes on, I will eventually do more reps on my warmups.
@Njord I don’t log all my warmups unless I feel it is very important on that day.
I don’t just go in and do a heavy negative without warmup.
I only did some singles with BW and I started my negatives with 25#.
I also did a bunch of Bulgarian split squats with KBs to the get the body primed up. I do LOTS of warmup stuff, too much to log.
When I log here, I’m pretty much cutting to the chase for a 1-intense rep.
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Sunday-
Squats - 125# x 71reps
I warmed up for them too!
New Pec fly that I invented-
I lay on a ladder with boards on it (mini bench) and use a pair of hammer bars from the stretched position fly them. You can’t cheat much on them!
I did sets of 10 working up in weight until I got to 35s and just did 2-reps.
Just getting a feel for them.
Monday 11-11-24
SORE pecs today!
But guess what I did with sore pecs anyway………
If I can hit PRs in floor press with sore pecs, I’m golden!!!
Floor press-
120 x22
161 x20
200 x12 PR
Damn, feeling it, feeling it………
Ate some Dave’s bread……
Glute raised bridge-
248 x2 (3# PR)
Holy buckets!!!
2 Likes
Tuesday
Heavy Plate Deadlift-
100 x10
200 x10
250 x10
300 x10 (first time doing reps in a while on these and I’ve never done 300 so easily) I needed reps to make sure I’m well warmed up here.
360 x1
400 x1 (10# PR) VID-
2 Likes
Wednesday 11/13/24
Squats-
111.5 x 83 reps
Made sure I was warmed up!
Floor Press-
up to 168 x27 (PR for reps)
2 Likes
Friday 11-15-24
Squats-
87# x116 reps
WHEW!!!
Guys for the guys who question 1-rep and stuff…….,.
For clarity, you need understand that that is NOT the only way I train…….
It’s my goal to hit a 1-rep intense rep because there is NOTHING that matches that type of intensity.
So that’s my goal. I understand I might not be able to do that all the, and that’s what this journal is about.
I still make my number priority to do high reps if I can’t do something in 1-rep.
And heck, you can hurt yourself with light weights, in fact let me share this one-
Last night I started my warmup with 5# bells FIVE POUNDS doing shoulder rotations, stir the pot etc.
All of a sudden my entire upper back cramped up and felt strained. I couldn’t get my uppper back to not feeling that strained feeling, it hurt to breath all that chit.
Workout was cancelled, but I did do some grip work, which helped.
Now it could very well be my back was not recovered from that 400 lift the other night, but I felt FINE the whole day.
Now my back is fine, as you can see I just squatted for 115reps.
The goal, IDK when it will be next, but I’m gonna get 1-intense rep of SOMETHING!!!
And here is a 1-rep max 5# PR I hit with my hurting upper back in one-arm 3” thick shaft lift of 95#-
3 Likes
Saturday 11-16-24
Here’s why I don’t believe in following programs-
Today I had no intentions of doing what I did here, at all. My upper back was a tad tender still and I originally thought I was going to do pump stuff-
We had to meet a service person at the house this morning, the meeting wrapped up before 10am in which that’s the window for my gym. Wife says, go to the gym, sure thing honey-
Let’s warmup and see what happens-
Arthur lift-
Up to 100# x 10 squats and press behind neck.
Stienborn squats-
146 x10
190 x10
236 x10
256 x2
266 x2
5# increase from last week and I didn’t get hurt!!!
See, how programs hold us down, we don’t know what we are capable of until we get to work!
2 Likes
Sunday 11-17-24
Floor press day!
Pullover up to 110 x1 PR
Floor press-
120 x20
162 x20
201 x10
Glute raised-
250 x1
262 x1 (1# PR)
Guys, this is what I’m talking about!!!
250 was a struggle because I’ve lifted it several times and my mind wasn’t there. It humbled me.
I ate a slice of bread and some honey-
262 was INTENSE. I’m still shaking in adrenaline as I type this!!!
NOTHING matches this stimulus, NOTHING!!!
I’m not saying anyone should do it either, this is what I believe in.
4 Likes
Monday 11-18-24
Curls-
3” bar-
75 x11
87.5 x16 (1.5# and 1rep increase)
EZ bar close grip-
120 x1
131 x1 (1#PR)
Did other stuff as usual.
3 Likes
Tuesday 11-19-24
BORs-
Snatch grip barbell-
220 x5
280 x1 (10# PR)
drop down heavy plate BOR-
170 x19 (PR for reps)
Wednesday 11/20/24
Weighted wall sits holding barbell under legs-
Warmed up with squats- 45 x50, 65 x50
Wall Sits up to-
280 x10sec., load and lift 300 x20sec.
drop- 232.5 x50sec (5sec PR)
BRUTAL!
2 Likes
Thursday 11/21/24
Shoulder Laterals giant sets neutral/sup/pro 11# and 5.5# banded-
x11ea. x3-sets
Last set VID.
Wall/Ladder standing incline press-
up to 139# x8 (PR for reps)
159# x 1 (at least a 5# PR) MAXED!
2 Likes
Friday-
Farmers deadlift with hammer bars-
Deficit of 1-plate-
220 x10
260 x10
330 x10
No deficit-
408 x1
430 x1
10# away from matching my best at this height.
330 x10 deficit is probably a PR!
1 Like
Saturday-
Squats-
Bar x40 nonstop
95 x40 close to nonstop
127 x63
All clean and press on/off shoulders
Barbell curls-
68# x45 reps
2 Likes
Sunday-
floor press-
120 x20 neck
142 x20 neck
163 x20 neck
198 x11
ate some raw garlic and honey
glute raised bridge-
251 x2 (3# PR)
Total MAXED!!! I almost failed rep 2. Roaring intensity!
2 Likes