Chin Up Old Boy!

rubadub

BW=80kg

• Chinups
  x5 BW
  x2 BW+40kg
  x8 BW+40kg negative only reps

Very pleased with that first thing in the morning. Max last year was 40kg 1RM and failed on that a few months back.

• Dips
  x6 BW
  x8 BW+70kg negative only reps
  x25 BW

Went for a 70kg 1RM but failed, am using 6x10kg +2x5kg plates so they no longer hit the ground (which reduces my ROM), but are quite wide which is annoying. Dunno what is harder, the dips or getting the damn belt on! Maxed out at 25 soon after just to see how much those negative only reps take out of me.

rubadub

• Squats
  10x BW warmup
  12x 70kg on a dip belt.

rubadub

• Chinups
  x10 BW
  x8 BW

Still fairly sore DOMs from all those negatives, tried to do a ring dip but was fairly sore in the lowest position so gave them a miss.

rubadub

Morning

• Chinups & Ring Dips
  2x10 BW (i.e. 1 set of 10 chins immediately followed by 10 ring dips, then that same set again)

Evening

• Pullups
  2x10 BW

rubadub

Morning

• Chinups
  x10 BW

• Ring Dips
  x10 BW

• Rope Pullups
  x10 BW

Evening

• Pullups
  x10 BW

• Dips
  x10 BW warmup
  x8 BW+40kg immediately followed by...
  x8 BW+40kg negative only reps
  x11 BW Ring dips

• Chinups
  x7 BW warmup
  x5 BW+30kg immediately followed by...
  x5 BW+30kg negative only reps
  x5 BW+30kg rest pause reps.

• Chinups
  x7 BW warmup
  x5 BW+30kg immediately followed by...
  x5 BW+30kg negative only reps
  x5 BW+30kg rest pause reps.

• Squats
  x6 BW warmup
  x10 40kg

Lower back got a twinge so gave up the squats.

sunnyjim

I tried some weighted chin ups today, I really like them! I wanted to try pull ups but I saved them for the next day. I just took a quick look through your log, do you prefer weighted chins compared to pull ups?

rubadub

sunnyjim wrote: »

do you prefer weighted chins compared to pull ups?

Yes, I much prefer chins over pullups. My chinup bar has foam pads in place where I do chinups, it is more awkward to do pullups. But I also prefer my arm alignment with chinups esp. with weight, it feels like the joints are under less stress. I rarely do pullups on my bar at all, sometimes just some negatives at the end of a chinup set.

I would like to be able to do a bar muscleup and weighted pullups are recommended for this, but I just don't like them, but I love the rope pullups.

Here is a thread I started about chins vs pullups http://www.boards.ie/vbulletin/showthread.php?t=2055237263

rubadub

• Rope Pullups
  x5 BW
  x5 BW+10kg

• Chinups
  x5 BW
  x8 BW+40kg negative only reps

• Dips
  x10 BW
  x6 BW+70kg negative only reps

rubadub

• Isometric Belt Squats
  10second ~6" from top
  40 second ~3" from top

These are like hip belt squats.

I got a plywood plank to stand on, then put an adjustable webbing strap around it in the middle, them looped this through my dip belt. I then stood on the plank and try to stand up, so the straps get taut and try to pull the plank up.

I tried it first with some big springs between the belt webbing and the adjustable strap but they stretched too much, I feared they would come off and could cause serious damage :eek:

So I used just the straps, you can feel great power being generated and then the plank split :mad: So I put an aluminium bar under the plank and again pulled up, but after ~40s the plank split again badly.

These feel great and I was sweating a good bit after the 40s one, like I would after full ROM squats.

• Twist Grip Pullup
  x5 BW

• Back Grip Rows
  x5 BW

These are really good, only just read about them. I was getting worried about an imbalance in my grip training, neglecting the extensors. Will be adding these to my routine, only did a few since I am not training arms today.

https://www.youtube.com/watch?v=Ud5KdVxyg0Y

I did these with 1" webbing straps, his look bigger, I did end up with red marks on my wrists, not sore but could be better, I might use gloves or get wider wedding or something else.

• Partial Belt Squats
  x10 167kg about 3" lift

Stuck weights on a barbell, then I looped my webbing through the holes on the trigrip plates. I then stood in the centre with the belt on. Now the excess webbing passing out of the buckle was in front of me. I stood a little towards the back on purpose so the weight would dip down in front. I hold the excess webbing taut and stand up, I can balance the weight easily with this webbing. It actually works pretty well.

Looks Like this
But I am able to pull up the front to balance.

rubadub

• Wall Handstands
  2x10 Small ROM pushups, getting a bit deeper. Back to wall.
  x5 deeper again finishing with a full negative head touching ground

Left shoulder felt dodgy on the negative but otherwise fine.

• Pushups with stands
  x10 BW
  x12 BW with a mountain bike tube over my back for resistance.
  Like this with it crossed over my back. But instead of holding it with my hands it goes under the stands which I think is better as the bands would irritate me
  
  https://www.youtube.com/watch?v=t4n1eLNPUZQ
  
  x9 BW+20kg in a backpack.
  x8 BW with 1 mountain bike and 1 racer tube as before.

Tubes work well and dirt cheap compared to proper bands.

• Dips x6 BW+40kg, slow negative on the last rep,
  5 second rest and another rep & slow negative
  6 slow negative dips BW+40kg immediately afterwards.

• Twist Grip Pullups
  x10 BW

Wore gloves this time, still dug in a bit, they are similar enough to rope pullups. Need more cushioning.

• Rope Pullups
  x12 BW

• Back Grip Rows
  x9 BW

• Negative only Chinups
  x4 Right arm assisted with left
  x4 Vice versa

This is standing on a box in a normal chinup position with the working hand, the assisting hand holding onto rope about 6" down from the bar assisting as little as I can manage. Standing on a weighing scale I can do a one arm static hold and register 20kg on the scale.

• Ring Tricep Extensions
  x14 BW

• Reverse Wrist Dumbbell Curl
  3x12 7kg each hand

Pathetic 7kg, really shows the weakness here, feels awkward too, will have to try some other exercise.

rubadub

• Isometric Belt Squats
  10-40second holds at various postitions.

Really like these now. I put my webbing strap through the handles on my tricep bar and stood on it wearing caterpillar boots. Really exhausted and sweating like mad after them. Wish there was a way to gauge it, you can use a weighing scale, i.e. have the webbing go under a scale, put the tricep bar ontop and pull up. But I would need a special obese or shipping scale as I imagine I am pulling over 180kg, and then my 80kg on top.

rubadub

• Dips
  x10 BW
  x6 BW Ring dips
  x10 BW+70kg negative only reps

• Chinups
  x12 BW
  x10 BW+45kg negative only reps

rubadub

• Wall Handstands
  3x10 Small ROM pushups, getting a bit deeper again. Back to wall arms fairly wide.
  x2 full negatives head touching ground

• Chinups
  x8 BW
  x8 BW+25kg immediately followed by...
  x6 BW+25kg negative only reps

• Dips
  x8 BW
  x8 BW+40kg immediately followed by...
  x8 BW+40kg negative only reps

rubadub

Morning

• Chinups
  x10 BW

Doing 10 chins most mornings now

• Pullups
  x10 BW

Very high, chest to bar/ledge

Evening

• Handstand Pushups Patrial ROM
  2x10

Using a box 6" off the ground so my head touches it so I know my depth is equal each time, better way to track progress. Can increase reps or lower the box next time.

• Chinups
  4x15 BW

• Dips
  2x14 BW Ring-dips
  x10 BW Ring-dips

rubadub

• Chinups
  x10 BW

• Pullups
  x15 BW

• Pushups
  x17 BW

• Bent Over Dumbbell Rows
  x8 47kg each arm

• Dips
  x10 BW
  x8 BW+70kg Negative Only Reps

• Chinups
  x8 BW+45kg Negative Only Reps

rubadub

• Deadlifts
  x6 87kg
  x10 107kg rest pause reps

• Dips
  x6 BW ring dips
  x6 BW+45kg
  x5 BW+45kg

• Pike Pushups
  x10 BW on hands

• Chinups
  x6 BW+25kg

rubadub

Morning

• Chinups
  x10 BW

Aiming to do these each morning.

Evening

• Pike Pushups
  x10 BW on hands
  x8 BW on hands on 2 boxes so my head went lower than hands.

• Chinups
  x4 BW
  x7 BW+25kg & 3 negative only reps
  x6 BW+25kg

• Dips
  x12 BW+25kg

rubadub

• Chinups
  3x10 BW

rubadub

• Chinups
  x10 BW
  x6 BW+25kg rest pause reps

• Deadlifts
  x10 47kg
  x12 107kg mostly rest pause, 3 in a row in the middle and 4 at the end.

rubadub

Morning

• Chinups
  2x10 BW
  2x1 BW one hand chins (OHC), i.e. assisting with free hand on wrist.

Evening

• Pushups
  x15 BW
  x10 BW inclined with hands on 2 boxes so I can go deep. Incline about mid thigh height standing on the box
  x11 BW same incline

• Pullups
  Messing about on bars, swings, levers etc

• Chinups
  2x1 BW one hand chins (OHC), i.e. assisting with free hand on wrist.
  x5 BW OHC negative only reps.
  x6 BW+25kg immediately followed be 6 negative only reps +25kg

• Dumbbell Curls
  x10 22kg one arm at a time negative only reps.
  x10 20kg rope curls (20kg plate on a rope), snatching most of them up then doing a negative.

• Dips
  x13 BW+25kg immediately followed be 5 negative only reps +25kg

rubadub

• Goblet Squats
  x10 22kg
  x4 62kg

62kg was dumbbell between my legs, to heavy to lift properly!

• Self Assisted Pistol Squats
  x12 each leg

Using gymnastic rings

https://www.youtube.com/watch?v=MWu7v9FejCg

• Belt Squats
  x16 60kg

• Isometric Back Squats
  5,
  5,
  10,
  20 second holds

rubadub

Morning

• Chinups
  x10 BW

Night

• Chinups
  x4 BW index & middle fingers (both hands)
  x5 BW middle, ring & pinky fingers (both hands)
  x8 BW Right hand-index & middle finger, full left hand (and vice versa with right hand dominant)

These feel a lot better than the OHC's which are a bit dodgy on the elbows and just awkward.

rubadub

• Deadlifts
  x8 47kg
  x5 87kg
  x4 127kg rest pause reps

• Chinups
  x6 BW+40kg rest pause reps
  x10 BW+40kg negative only reps on rings
  x10 BW

• Dips
  x4 BW rings
  x5 BW+40kg negative only reps on rings
  x8 BW+70kg

• Inclined Pushups
  x15 BW deep using stands

• Handstand Pushups
  x2 BW negative only reps.

• Dips
  x5 BW+40kg immediately followed be 5 negative only reps +40kg

rubadub

• Belt Squats
  x15 40kg

• Belt & Back Squats
  x20 40kg-belt, 41kg-back, with some pauses

going to try using straps and/or a pole on a freestanding chinup bar as a support similar to stall bars



also found this pic

rubadub

• Dips
  x10 BW
  x7 BW+40kg followed be 7 negative only reps +40kg
  x8 BW

• Military Press
  2x10 41kg

• Pullups
  x10
  x16
  x10
  x14
  x12

All BW -82kg fully fed

• Chinups
  x14
  x12

rubadub

• Pullups
  x14 BW
  x6 BW
  x8 BW Rope pullups

• Belt Squats
  x6 40kg

• Belt & Back Squats
  x11 40kg-belt, 41kg-back, with some pauses

• Dips
  x7 BW+40kg followed be 5 negative only reps +40kg
  x11 BW rings

rubadub

• Hanging Leg Raises
  x5 BW
  x6 BW

• Straight Bar Dips
  x6 BW
  x7 BW

• Chinups
  x8 BW L-Sit
  x8 BW +50kg Negative Only Reps

• Pullups
  x4 BW +50kg Negative Only Reps

• Dips
  x12 BW +50kg Negative Only Reps

brianthebard

What's your man trying to do in that picture? And do you ever try power cleans or snatches?

rubadub

brianthebard wrote: »

What's your man trying to do in that picture? And do you ever try power cleans or snatches?

Its a band assisted handstand pushup, I would like to try it, I like negatives and like to go full ROM. Also you can see the band assists his balance.

The only cleans I do is getting a barbell up onto my back for squats, front squats or military press. I might start doing them more, I did a fair few in one or 2 sessions. I am also still trying to do kipping pullups and am still crap! but I do like the explosive attempts.

rubadub

• Chinups
  x14 BW
  x15 BW
  x10 BW
  x14 BW

• Dips
  x5 BW +30kg
  x9 BW +30kg
  x7 BW +30kg
  x10 BW +30kg

• Front Squats
  x5 41kg

• Belt & Back Squats
  x15 40kg-belt, 41kg-back, with some pauses