Chin Up Old Boy!

rubadub

Morning

• Close Grip Chins
  x14 BW
  x20 BW last 10 negatives

Evening

• Neutral Pullups
  x18 BW

• Wide P-Bar Dips
  x12 BW

Next on my list if I can find high enough p bars.

https://www.youtube.com/watch?v=o52cZ-_bH7s

rubadub

• Neutral Pullups
  x18 BW

• Wide Neutral Pullups
  x5 BW

• Wide P-Bar Dips
  x14 BW

• Dumbbell Press
  x4 27kg
  x8 27kg

rubadub

• Ring Dips
  x8 BW (warm up could have gone ~12 deep & slow)
  x10 BW+30kg negatives
  x3 BW+20kg
  x2 BW+20kg
  x3 BW+20kg
  x8 BW+20kg last 4 negatives

Had a pillow on the floor for the negatives and lowered the rings so my knees would touch the ground/pillow, this meant I could not go too deep though I was going deep, thumbs to armpits.

• Military Press
  x12 20kg (plate)
  x10 Bands

Right shoulder felt dodgy after this warmup so stopped.

• Chinups
  x10 BW
  x12 BW+20kg last 6 negatives

d'Oracle

rubadub wrote: »

https://www.youtube.com/watch?v=o52cZ-_bH7s

I love that his washing is sitting in the corner.

rubadub

• Pushups
  x15 BW using stands
  x15 BW using stands inclined

• Ring Pullups
  x5 BW
  x5 BW+20kg
  x10 BW+40kg negatives (some resting on the last few)

• V Dips
  x10 BW
  x14 BW+40kg negatives

• DB Curls
  2x6 27kg negatives

d'Oracle

What do you reckon?

rubadub

d'Oracle wrote: »

What do you reckon?

Interesting, sort of like box jumping but no need for boxes. Found a few similar videos, one also had jumping lunges.

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

Was also reading about "king deadlifts",

https://www.youtube.com/watch?v=ZOyqz1Tzils

They are sort of like those shrimps, its handy to find different names as the youtube channels can have other interesting stuff.

d'Oracle

Did them unloaded tonight.
I'll say one thing, they are fun.

rubadub

Yesterday

• Chinups
  x20 BW last 4 negatives

• Pushup Dips
  x20 BW last 10 negatives

Dunno what to call these, it is done with 2 tables side by side hands flat on them fingers forward so they are in a pushup position.

d'Oracle

Flat handed dips?

rubadub

d'Oracle wrote: »

Flat handed dips?

Have you heard that term before? I was trying to get across that fingers are fowards too, I find them much harder this way. I think it would be good for strengthening wrists and to practise more for handstand pushups or similar static holds with flat hands.

You can see this guy do them with his hands pointing outwards.

https://www.youtube.com/watch?v=4O2lrvJRamE

d'Oracle

rubadub wrote: »

Have you heard that term before?

No.
Just seemed to fit.

rubadub

87kg -start shangri-la diet today.

• Rope Pullups
  x12 BW
  x9 BW

• Chinups
  x20 BW last 6 negatives

• Ring Dips
  x10 BW
  x13 BW

• V Dips
  x9 BW+40kg last 5 negatives

rubadub

• Close Grip Rope Pullups
  x13 BW
  x10 BW

These feel quite different, and probably better for training actual climbing, which I plan on doing once I drop weight! Ropes 6" apart, usually I have them 2ft apart which is how long the middle of my bar is in the middle, the ropes usually are on the thin telescopic bits of the bar and butt up against the middle so angle inwards. i.e. my bar does not just twist out on one side like some of them.

• Ring Dips
  x12 BW
  x16 BW

• Ring Tricep Pushups
  x10 BW

rubadub

Friday- Some handstands and negative HSPUs, with belly facing the wall, read these are more like inclined benching or military press which makes sense, with back against the wall it is more like a behind the neck military press.

Today BW=86kg

• Close Grip Rope Pullups
  x9 BW+10kg
  x8 BW+10kg

• Chinups
  x12 BW+10kg

• Ring Dips
  2x10 BW+10kg

rubadub

Morning

• Close Grip Rope Pullups
  x9 BW+10kg

• Ring Dips
  x9 BW+10kg last 1 negative

Evening
Handstands, HeSPU negatives.

• Pike Pushups
  x6
  x5

• Chinups
  x10 BW+10kg

• Pullups
  x8 BW+10kg

rubadub

• V Bar Dips
  x22 BW

• Rope Climb ~10ft
  x5 or 6 BW

• Band Pulls -legs on wall
  x~8-10

• V Bar Dips
  x20 BW

• Reverse V Bar Dips
  2x10 BW

• V Bar Ledge Chinups
  x12 BW

• Ledge Crawl
  ~16ft

• Overhead Beam Crawl
  ~14ft narrow
  ~16ft wide

This was making my way across a beam sort of like going on monkey bars.

rubadub

Still 86kg, & still DOMS from climbing. Good read on rope climbing here
http://www128.pair.com/r3d4k7/Competitive_Rope_Climbing1.html

A few handstands

2/10- DOMS pretty much gone replaced with sore elbows

rubadub

• Neutral Pullups
  x12 BW

Elbows too sore to go on

• Extra Wide P-Bar Dips
  x14 BW

Elbows fine on these, but still sore later.

Picked up some large burlap sacks which are sort of like manila twine, will use them as sand/gravel bags.

rubadub

• Pushups
  x10 BW

• HeSPU Negatives
  x4 BW

• Pike Pushups
  x10 BW

• Uneven Table Dips
  2x10 BW

One table ~6" higher than the other, then switch around, the higher hand/arm does not move much.

rubadub

Post above is 08-03-10 but was posted it today. Must have edited the post by mistake. Had done rope climbs, dips & HeSPU negatives on monday.

Attempted a pullover and had sore elbows, did 2 completely vertical bar pullups and called it a night, elbows twinging.

rubadub

• P-Bar Dips
  x14 BW

• Mixed grip P-Bar Dips
  2x6 BW

• Neutral Pullups
  x10 BW

rubadub

BW 85kg

• V Bar Dips
  x14 BW

• Reverse V Bar Dips
  x10 BW

• V Ledge Pullups
  2x10 BW

• Sandbag Zercher Squats
  x4
  x10
  x14

rubadub

• Pike Pushups
  x7 BW

• HeSPU Negatives
  x3 BW

With lots of mini ROM pushups

• Wide P-Bar Dips
  x20 BW
  x20 BW last 10 negatives

• Neutral Pullups
  x14 BW

rubadub

• Sandbag Zercher Squats
  x10
  x6

rubadub

• Chinups
  x10 BW
  x12 BW+20kg last 6 negatives

• Wide Pullups
  x10 BW+20kg negative only

• Ring Dips
  x8 BW
  x13 BW+20kg negative only

DamienH

I'm just wondering if you use your rings indoors? I'm going to be moving away soon and I won't have access to a gym for a few months so I think rings would be a good idea. Only problem is that I won't have any outdoor space so it'll have to be all indoors.

I plan on getting a bar to do pullups so rings would be for dips, rows etc. Any idea of the best way to fix them to the roof, would an eyelet screw do the job? I'm going to take a good look at your log aswell for ideas, it'll be a bodyweight few months ahead.

rubadub

Yes the rings are indoors, though I have slung them over goalposts in the local field. I have a standard chinup bar with them on it, but it is between 2 walls, not in a door frame, so it is as high as the top of a doorframe. If they were in a doorframe chinup bar they would be far too low for my liking. You should have the rings as high as you can manage. If I was starting again I would get this chinup bar which is also on offer at the moment http://www.irish-lifting.com/doorway-gym-pe-270.html it will allow you to get the rings higher.

I have also put a barbell across the hole in my attic to raise them higher, this guy just used wood


Many people do use eyelets checkout this forum, the first sticky is about mounting them.
http://www.powerathletesmag.com/wforum/viewforum.php?f=1

I'm going to take a good look at your log aswell for ideas

Don't forget the legs! In my log I never mention that I cycle almost everyday in pretty high gears.

Magic Eight Ball

DamienH wrote: »

Any idea of the best way to fix them to the roof, would an eyelet screw do the job?

Just attach the rings to the chinning bar.

Edit: Like this..

DamienH

rubadub wrote: »

Don't forget the legs! In my log I never mention that I cycle almost everyday in pretty high gears.

Don't worry, I've gotten a good DVD on learning/mastering pistols. It should keep me busy for a while.