Updated Training Log, new Pullup cycle

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Steve Freides	Updated Training Log, new Pullup cycle	Lead	[-]
(04/20/09 07:24:54) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Tags : None I've updated my training log for the last couple of weeks - will try to be more diligent about that. Highlights: My old pullup cycle, which went, with waves, for about 3-4 months, saw me get up to 18 strict pullups (dead hang to chin touching bar) with a 20 lb. dumbbell held between my feet. My training was mostly with a 26 lb. kettlebell on a belt. I just started a new cycle. This time my training will be mostly a 35 lb. kettlebell on a belt, and the weekly test will be a 25 lb. dumbbell held between my feet. I did 8 reps with a pullup grip, and also 8 w/ a chinup grip, in a easy test just to have a starting point. Hopefully I can get back to 18 reps w/ the additional weight. The training plan will be the same - most days one set each of pullups and chinups, once a week some heavier work, and once a week more volume in the form of ladders. My press strength is very slowly creeping upwards - I got 4 reps each side w/ a 24 kg kettlebell yesterday in the standing strict press, which is a post-injury best, and I hope it's onward and upward from here. The uncomfortable part is still the lowering of the weight on my injured side, and the struggle is not to just drop the weight back down quickly but to go for a controlled negative and focus on proper posture and alignment - if I get it right, then it doesn't hurt, but any lapse of concentration is, unfortunately, quickly punished. -S- http://www.kbnj.com
SebastianHammer		#1	[-]
(04/20/09 11:20:59) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	It is good to hear you are making some pretty good progress. Doing 18 pullups with +25 is really good work. I would be lucky to do 18 pullups without any additional weight. Good work! Whether you think you can or cannot - you're right.
BossB		#2	[-]
(04/21/09 07:45:37) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Small guy+motivated+intelligence=Vicious....must be that old fashioned math ;-) Bryce
Steve Freides		#3	[-]
(04/21/09 08:50:08) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	It's just that I follow the Bruce Lee model of strength rather than the Andy Bolton one. [Edit] - today is weekly test #2 of the new cycle - got 10 strict pullup w/ a 25 lb. dumbbell held between my feet, followed that w/ 10 chinups w/ the same weight. Not bad for a 54-year-old skinny guy, but two things: first, I'm a phat ph$%@-er for me, 156 lbs. today and, second, I'll be happy w/ 10 reps w/ 70 lbs. - 10 reps w/ 25 lbs. isn't much to write home about in the grand scheme of things. -S- http://www.kbnj.com Last Edited By: Steve Freides 04/22/09 17:41:21. Edited 2 times.
Steve Freides		#4	[-]
(04/29/09 17:50:48) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Today was weekly max test #3 of the current cycle, got 13 reps w/ bw + 25 lbs., up 3 reps from last week. -S- http://www.kbnj.com
star90	Hi Steve	#5	[-]
(04/30/09 06:05:43) Senior Chief Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I have been following your progress a bit and that sounds like good progress with that shoulder. Not to be a smuck but are you putting as much attention on therapy for the shoulder as you can? Now that it is improving it is even more important to keep up with a good ice,massage,heat,circulation breaks etc. Good work and stick with it!!!
Steve Freides		#6	[-]
(04/30/09 12:51:07) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I've never found heat, ice, massage, etc., to be of much help to me. My problems are postural in nature, and fixing those keeps the shoulder happy. -S- http://www.kbnj.com
star90	Hi	#7	[-]
(05/01/09 06:10:23) Senior Chief Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Hi! Good steve I am glad its getting better.
Steve Freides	The week's lessons	#8	[-]
(05/05/09 18:04:50) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I was really sore after my near-max pullups last Wednesday, and it just wasn't going away even two days later. I started worrying about my training, and then my wife told me that there was a bug going around her school with exactly my symptoms, which included a mildly upset stomach, headaches, and sore neck and shoulders. OK, then! I decided to make it a backoff week. Monday, after not doing much for 4 days in a row, I decided to try a single set to a comfortable max at bodyweight-only pullups - I haven't done bw-only in probably six months or longer. I also know that I do best with only one rest day, so this wouldn't be a real near-max performance, but I got 16 reps without trying hard and could have gotten another one or two that day, at least. Good to know, and I will try for a closer-to-max bw-only set tomorrow, Wednesday, after which backoff week will be more or less over and I'll return to weighted pullup work. I've also noticed some of the same symptoms in my used-to-be-good shoulder that I had in my bad shoulder, except that my bad shoulder is now fine. Strange, that, and I'm doing my best to figure out what's going on. Most important, though, is that I've noticed this and am dealing with it much earlier - but it's still weird. Sometimes you feel like you've got a part of you that doesn't work, and when you fix it, the injury just shows up somewhere else. Much food for thought on that, and since it's also a busy time in my life right now, I'm trying to make sure I take the time I need just to chill out - that seems to be helping, too. I bench pressed today and did 135 for two doubles after working up to it. Funny how bench pressing seems to be good for my shoulders and my thoracic spine issues - I must be the only person on the planet who actually needs to bench more in order to prevent injury. I also ran a little today, probably about one lap around a track's worth, but it was still a pleasant thing to do during a variety/backoff week. There is no training disconnected from the rest of your life unless you are able to train as your full time job, and probably not even then. You have to manage the whole thing, not just the training. I keep relearning this lesson - maybe it'll stick better one of these years. -S- http://www.kbnj.com
BossB		#9	[-]
(05/08/09 14:52:02) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	"There is no training disconnected from the rest of your life unless you are able to train as your full time job, and probably not even then. You have to manage the whole thing, not just the training. I keep relearning this lesson - maybe it'll stick better one of these years. " I don't think there is any way to avoid refresher courses on this. Usually at the most annoying times possible ;-) Bryce
Steve Freides	9 strict pullups @ bw + 30 lbs.	#10	[-]
(05/14/09 09:20:56) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	I decided to switch to testing w/ bw + a 30 lb. dumbbell on Wednesdays at the Y, and using a 20 kg kettlebell on a belt for training at home - home bar is an Oly bar strapped to the top of my rack. Yesterday was the first test of the new cycle and I got 9 reps _easy_ w/ a 30 lb. dumbbell, this on top of a s#$% training week in which I only got in two pullup sessions instead of my usual 5, and I was adam's apple above the bar on the first 6 or 7 reps. I certainly had another rep in me, probably two, maybe even three. My plan is that I make the weekly "max" test closer to an actual max each week, so I'll defiinitely push harder next week and try for 12 or more. I don't know if I'll hit 18 reps w/ bw + 30, but I sure aim to try, partners. -S- http://www.kbnj.com Last Edited By: Steve Freides 05/14/09 13:19:06. Edited 1 times.

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Updated Training Log, new Pullup cycle

Updated Training Log, new Pullup cycle

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