Sunday, July 6, 2008

Pull up volume PR

Sunday July 6, 2008

I'm getting ready to get back to dead-lifting. I tested by pulling a single of 200 lb with both conventional and sumo. It wasn't easy but I expected this having stayed away now for three weeks.

Z-Health R-Phase + NWU 2

200lb x 1 x 1 Conventional DL
200lb x 1 x 1 Sumo DL

Fighter Pull ups:
BW x 4 x 5
BW x 5 x 4
BW x 7 x 3
BW x 4 x 5
BW x 3 x 5
BW x 1 x 4

Total: 100 reps

This is volume PR, the second one in two days. The pull up sets were spread out over several hours GTG style. I followed the recommendations of Charles Staley from his Lat Science: Exploring the Pull-up article in the recent copy of Hard-Style. Specifically I focused on driving my elbows down to my ribcage to help activate my lats and stayed far away from failure .. for me that means no more than five reps per set.

Extensor work super set:
A1: 10lb Shotput x 1 x 3 wrist extensions
A2: 10lb Shotput x 1 x 9 reverse wrist extensions
4 sets

BW x 1 x 20 push ups
BW x 1 x 10 PowerWheel on knees roll-out, 5 sec hold, roll-back
BW x 1 x 10 Clapping push ups

Evening:
24kg x 1 x 5/5 SLDL
24kg x 1 x 5/5 SLDL crossover
32kg x 1 x 5/5 SLDL
32kg x 1 x 2/2 SLDL crossover

24kg x 1 x 5/5 Dead hand clean
24kg x 1 x 5/5 Dead hand clean in anterior lunge position
32kg x 1 x 2/2 Push Press
24kg x 1 x 5/5 Viking Push Press


Sleep: Marginal .. woke up several times and was hard to get back to sleep. Weight: 180.5 lbs .. two nights of very salty Sichuan spicy cuisine blows me up like a balloon. BF%: 15.8

6 comments:

Aaron Friday said...

Outstanding! That's a lot of pullups, but you don't need me to tell you that.

Martin Schap said...

100 pull-ups in one day is nothing to sneer at. Do you have a goal in mind for those? What is the structure for your training these days? Are you just free styling it?

Franklin B Herman, RKC said...

Aaron,

Thanks! Yes, it was a lot and the last set I dropped to 4 to avoid failure and made 100 and quit.

Martin,

The goal was to do around 100 pull ups in one day no matter how long it took. Sometimes, I would rest 1 minute between sets, other times hours and everything in between.

The short term goal was to get my lats firing properly per Staley's article .. I was definitely "flared" the next day. The medium term goal is a 10 RM for neutral grip. I'm stuck on 9 and I thought to change things up a bit and train them hard just once a week for a while ... yeah, I know, I am just winging it .. but having fun! :)

Colin said...

Incredible Franklin. You must be delighted with the results you have been getting in the last few months. Long may it continue.

How's the knee?

Franklin B Herman, RKC said...

Colin,

Thanks for the support! My knee is about 90% and I will re-start deads tomorrow. I tested some jerks with the 24 and 32 it was just the slightest bit tender so I will hold off training these for a while longer. Considering how my knee felt right after the pop/crunch, I'm very pleased to have been able to work around it and the fact that it wasn't as bad as it could have been. I'm also convinced that both the Z-Health hanging knee circles and closed chain knee circles were key to getting me back this quickly.

Howie Brewer said...

Be careful of the spicy stuff Franklin! Maybe you need to wash that down with some good, local ice cream!!

Great work on all those pullups!