The Pull-Up project

Click on the title for a link to a T-Nation article that has got me excited about a pull-up project. The seed of this project was planted long ago, but germinated yesterday when I sprained my knee (I'm thinking partially torn MCL). My Sambo partner had me in an ankle lock. He went one way, I went the other, POP! Anyway, I won't be able to do much with my legs, so how to continue training? The answer results from a convergence of many things: Rock Rings; guilt over failed 100x100 burpee challenge; bum wrist; OACU; now lame knee. Since I've got to give my knee a rest, and it feels like my wrist responds well to pulling rather than pushing, I'm going to pull everyday, or near as I can manage, count the reps, and note any changes.

8-10-11
-40 RR pull-ups
-weighted pull-ups with offset negatives (5x4, 24 kgs)

PUP:
40 bw
20 24kgs

Rather than work on increasing one-handed chin-up reps, I thought I'd focus on hangs. First I warmed-up with pull-ups, then the actual bent-arm hangs. I'm looking for pain in the wrist or elbow-if there is any, I'll back off from the OACU progressions and go back to weighted chin-ups.

-pull-ups (26)
-6x2x10sec, one-handed, bent-arm hang
-10 x (10 burpees + 5 single arm, db pp)
-50 burpees

7,805/[238]

ramming speed

4-19-11
-db hang power cleans (2x65lbs, 30, 6'45)
-weighted chin-ups (80 lbs, 3x3, 3x5 sec bent arm hangs)
-weighted bent arm hangs (80 lbs, 3x10 secs)
-Tabata row
-sledgehammer swipes and swings

So I added a 10 lbs plate to the dip belt for a grand total of 80 lbs. It was a struggle to do three proper reps per set of chin-ups with this weight. Working sets of 100 lbs, here I come! The Tabata row was a nice finisher. I felt better than last time, and pulled strongly for each work period.

goblet squats

The goblet squat, if you listen to Dan John, is the best way to improve your squatting technique. For me, it was the best way to test out my core strength and the ability of my back to resume work after some time off.

2-7-11

-6x10 goblet squats (54lbs db)

-6x10 sec weighted bent arm hang (69lbs)

-4x10 dips

It was an important test. If I couldn't manage goblet squats with this weight, it would mean I really screwed up my back. Passed. Proceeding with caution. I'm also happy that I'm feeling no pain in the elbows since I increased the weight on chin-ups and bent arm hangs.

Thai Pads

I just ordered some Thai pads, not to be confused with pad thai, from Title Boxing, and can't wait till they arrive. I expect they'll come in handy for the frequent karate training sessions that come up with the K4L crowd. What I really look forward to, however, is training my girls to throw proper punches and kicks. In the future, if someone ever accuses them of hitting like a girl, he'll be rubbing his jaw with a look of sad remembrance.

2-4-11

-20 pull-ups

-5x10 sec weighted bent arm hangs (69lbs)