Pull up Progress

Monday, July 21, 2008

Weight: 176 lbs, BF: 15.0

Morning:

Elbow Extensor work super set:

A1: 10lb Shotput x 1 x 4 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
2 sets
A1: 10lb Shotput x 1 x 5 wrist extensions
A2: 10lb Shotput x 1 x 10 reverse wrist extensions
2 sets

BW x 1 x 10 Clapping push-ups
BW x 16 x 1 Ab Wheel on Knees roll-out, 5 sec hold, rollback

I followed up on the correlation between VO2 gains and the SSST by examining Dustin Silveri's blog. It turns out that following Rifs advice, he stayed with the 16kg until he hit 9rep/set for 60 sets before transitioning to the 24kg. I switched after hitting 62 sets at 7reps/set. Knowing this, if I stop making progress with the 24kg, I will drop back. The way I see it, with the TSC coming this Sep, I need to groove the 24kg as much as possible and don't have the stamina to train snatches with both bells.

COC Trainer x 2 x 5l/6r

I miss training with my COCs and have clearly lost crush-grip strength. I have to be very careful with my right arm as if I increase the volume too quickly my elbow gets really sore. Although my left is weaker, the training doesn't seem to bother the left elbow.

BW x 1 x 10 Neutral Grip Pull-ups (PR)

Being fully rested, I decided to test my neutral grip pull up RM. By completing ten I hit my medium term goal .. it seems unbelievable just this March when I was hard pressed to do a double. I'm sure all the weighted pull-up work was last week was big factor.

Late last night before bed, I tried to only watch "Power Vinyasa" DVD by the Maya Institute. Before I knew it, I had performed a Bird of Paradise on each side. Granted my bird poses were far from the pranayama yoga ideal of mindful relaxed breathing using the Darth Vader-like Ujjayi nasal breathing technique. However I was surprised at the degree of flexibility I gained in just three classes.

Evening:

Power Vinyasa, Anusara Style

Tonight was my 4th class with my 4th instructor. It was another rough one. The class was packed and I arrived five minutes late and had to squeeze in by a wall. This time I made liberal use of the blocks and straps and stayed away from as much pain as possible. I'm still getting used to Ujayi breathing and properly syncing the movements with it. It was very hot again and I was soaked. When I got back home, my s.o. and I went out for late night ice cream and it was delicious. Unfortunately I woke up many times in the evening with an upset tummy .. I just can't eat anything that late at night. I don't know how all those on the Warrior Diet manage with so much food at night.


Tuesday, July 21, 2008

Weight: 176 lbs, BF: 15.1

Morning:

Z-Health: R-Phase + NWU2

Elbow Extensor work super set:

A1: 10lb Shotput x 1 x 3 wrist extensions
A2: 10lb Shotput x 1 x 5 reverse wrist extensions
1 sets

Hmm .. I was tired this morning and didn't push these.

Afternoon:

BW x 1 x 12 Chin-ups (PR)

The chin-up PR is not surprising as I PR-ed with 10 neutral grip pull-ups yesterday .. chin-up are easier than neutral grip pull-ups which in turn are easier than tactical pull-ups. As tactical pull-ups irritate my elbows, I will hold off as long as possible before the Sept TSC to test them.

BW x 1 x 30 Front squat


BW x 1 x 10 Chin-ups
BW x 1 x 4 Tactical pull-ups
BW x 1 x 7 Tactical pull-ups (PR)

I just couldn't resist attempting some tacticals and I didn't rest between the first set of chins. The forth one was tough so I rested a half hour and tried again and got seven for an increase of two (40%) over my last PR for these .. I'll take it! I would like to be at ten by the TSC, a very aggressive goal. As expected, I experienced some elbow soreness in the medial area.

Today I put in the asking price (a ridiculously low $20) for a standalone Gold's Gym pull-up rack advertised on craigslist. The ads a few days old so I may not hear anything. If it comes through, I'll be able to host all three TSC events in my garage instead of having to use my grungy basement dungeon.

Evening:

24kg x 1 x 5/5 Hang snatch

Thanks Aaron and indirectly Faisal for recommending these. Aaron recently achieved the very impressive goal of 24kg x 40/40 one hand switch RKC like snatch test. He wanted to demonstrate he could handle the toughest test and he passed with flying colors. Along the way he added many sets of hang snatches as recommended by trainer extraordinaire Faisal Enu, RKC. On the negative I just lowered the bell to the rack and then a drop and catch to the hang position.