New thoughts on the pull-up project

9-19-11
-hang-power cleans (6x10)
-roll-outs (5x10)

If I were limited to one workout this might be it, just 10 minutes.

9-18-11
-weighted chin-ups (40.8 kgs)

I struggled a bit trying to hang on more plates to the dip belt. It just got too unwieldy. I decided to back off the weight just a little and go for doubles instead of singles. Seven sets of doubles felt tougher than ten sets of singles.

9-16-11
-100 goblet squats
-circular pull-ups (7x10)

Circular pull-ups are not to be underestimated. I wonder if instead of going to heavier, conventional weighted pull-ups to achieve the OACU, I instead use moderately weighted circular pull-ups. Hmmnn. Better to start with weighted, off-set negs.


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Pull-up Project:
580 bw
68 weighted (24 kgs)
25 weighted (26.5 kgs)
25 weighted (25.2 kgs)
44 weighted (40.8 kgs)
40 weighted (42 kgs)

Recovery

So the orthopedist says that my MCL tear is healing well. I'm not to do anything but keep the knees parallel. That means no Sambo for at least 2 months, and then no contact for a little while longer. Argh!

9-14-11
-200 kb swings

9-13-11
-5x5 weighted chin-ups (26.5 kgs)
-5x10 db hang power cleans
-5x10 kneeling ab roll-outs

I haven't done hang power cleans in a while. I remember how they helped out my wrist when I injured it years ago. I'm putting the hang power cleans back in rotation. Maybe they'll work the same magic on my wrist. The pull-up project proceeds steadily.

9-10-11
-4x10 db hang power cleans
-4x10 kneeling ab-roll-outs

How many sets of hang power cleans and ab-roll outs can I do in 10 minutes? The sad answer was only 4. The next time, 5. I think up to 8 is doable.

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Pull-up Project:
510 bw
68 weighted (24 kgs)
25 weighted (26.5 kgs)
25 weighted (25.2 kgs)
30 weighted (40.8 kgs)
40 weighted (42 kgs)

malaise

Ever since returning from a week of fun in the sun, I've been feeling out of sorts. It is certain that anaerobic capacity has fallen off. Strength too, probably. I feel burnt out without having done anything. Blech.

4-25-11
-50 burpees and 25 pull-ups (5'03)
-30 bw pull-ups
I didn't have 100 burpees in me. . . again! Finished with 30 body weight pull-ups in addition to the 25 I did with the burpees.


4-26-11
-db power hang cleans & push press (40, 8'30, 2x50 lbs)
-dips (10, 20)
-weighted dip iso-holds (2x30 secs, 20lbs)

Because of the wrist sprain I dropped the weight on the db's to 50 lbs each. I had hoped that with the weight reduction I might be able to crank out something amazing like 100 reps. Pft. At least my wrist held together.

6,355/[238]

I ain't got time to bleed

One of the best lines in film if I ever heard one.

Which brings me to today's workout. Same deal, got cojones (3x15 HPC & burpees). At 6'58, again, there isn't enough time to cue the background music, much less enjoy it. It's just a few minutes of intensity and I'm still feeling it in my back (traps mostly) and quads.

I wasn't feeling too peppy today, and I thought the breaks to shake out the legs and catch my breath slowed me down. I think I can better it next time.

4,579/[92]

Oh man. I did "got cojones" and discovered "no hay cojones." Dang 7'07 (3x15 hpc & burpees), and I thought I was flying. Grip is no longer a problem. It was the burpees that did me in. I was sucking air like the inlet on a jet engine.

The no-mas-ometer reads 3.9.

4,392/[45]