My Fitness Journal - Page 89

26-Sep-05, 05:06 PM

I think the only sore spot with your pull-up workout is your attitude toward them. Your reps are good enough where they are at. My only suggestion is to not max out on any set, quit at least 1 rep short of failure, better 2 reps short of failure.

Consider a 3rd set and increase your recovery time between sets if necessary.

Andy may have better comments as he is heaving pounds on his deadlifts and doing pull-ups like you. What do I know? I'm just a bodyweight only dude.

**.V.** · 26-Sep-05, 05:18 PM

I save my pullups for last - why? because I dread them and up them off. If I do them first the rest of my lifts suffer. The way I do it is to set a goal of 50. Then do each set to failure with a cheat rep at the end - swing my feet forward about 1/2 way (like a hanging leg raise) and give it a big ole lat squeeze till I get my chin over the bar. Sometimes it takes two squeezes. I don't count the cheat rep. I do however many sets it takes to get to 50 - even if it means 25 sets of two - or 50 sets of 1. I rest 1-3 minutes between sets (usually one - used to be closer to 3). Sometimes this works out to 5 sets of 10, other times it may be 3 sets of 15 followed by a set of 5 - whatever it takes to get there. Weighted pullups are a quicker workout, but they were just killing my shoulders.

gcs118 · 26-Sep-05, 05:48 PM

I've always had trouble with pull ups. Prioritizing them might help out, but I'd rather have a higher DL

I might try doing singles with pull ups and keep adding 5 lbs til I can't hit a rep, but that won't be for a bit. It also doesn't help that heavy bench day wipes out my lats and I have to do pull ups today (the day after). I'm sure eventually I'll get better at them, but it's just one of those things I love to hate.

**.V.** · 26-Sep-05, 06:11 PM

Kind of like my squats - I love to hate 'em. As long as we keep doing whatever our love to hate lift is - it's all good.

gcs118 · 26-Sep-05, 06:54 PM

Yeah I do hate doing them, but I give it my all when I do them. I don't half-ass them by any means.

gcs118 · 28-Sep-05, 02:53 PM

SPEED BENCH, Wednesday, September 28, 2005
Speed Bench 10 x 45 lbs, 5 x 85 lbs, 3 x 95 lbs, 1 x 115 lbs, 9 sets of 3 @ 125 lbs (3 grips)
Seated Military Press 10 x 95 lbs, 10 x 95 lbs, 6 x 105 lbs
Lateral Raises 6 x 35 lbs
Front Raises 6 x 35 lbs
Face Pulls 15 x 110 lbs

Notes: Gonna stay at 125 next week and work on speed. Off the chest is quick, but it can get quicker. Top half flies up. Seated MP is waaayy easier than standing. It felt so easy this week, I'm sure I could have upped the weight by a good 5-10 lbs on each set. First time ever using 35s for any kind of raises, so I did one hard set of each and called it a day.

gcs118 · 30-Sep-05, 02:17 PM

LEGS, Friday, September 30, 2005
Squats 8 x 45 lbs, 5 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 1 x 255 lbs, 1 x 280 lbs
Seated Calf Raises 3 sets of 10

Notes: 280 was pretty tough today, but got it up without sticking. I feel a twinge in the hammy at the very bottom of the squat with the heavy weights, but nothing serious. Still can't do direct hamstring work. And I really should get on my abs, I haven't done them seriously for a little while now.

30-Sep-05, 02:32 PM

Quote:

And I really should get on my abs, I haven't done them seriously for a little while now.

Well how about right now! Drop down and give me 100 situps soldier!

**threenorns** · 30-Sep-05, 05:37 PM

STAY OFF THAT HAMSTRING! squats and compound moves fine if it's not hurting, but leave hte direct work alone.

i swear ta gods, you need to be shackled.

otherwise, good work!

i did assisted pullups the other day - it was fun! i'm gonna switch all pulldowns over to pullups for the next little while.

gcs118 · 30-Sep-05, 05:38 PM

Quote:

Originally Posted by pierini

Well how about right now! Drop down and give me 100 situps soldier!

haha I already showered

gcs118 · 30-Sep-05, 05:39 PM

I know my hamstring limits, it has taught me well how to read my body.

gcs118 · 02-Oct-05, 03:08 PM

HEAVY BENCH, Sunday, October 2, 2005
Bench Press (Pinkies On Rings) 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 3 x 155 lbs, 5x5 @ 180 lbs
Rack Press 7 x 135 lbs (3rd hole), 5 x 135 lbs (2nd hole), 5 x 155 lbs (2nd hole)
Tricep Pushdown 6 x 130 lbs, 6 x 140 lbs, 6 x 150 lbs
Lateral Raises 15 x 25 lbs, 15 x 25 lbs
Front Raises 15 x 25 lbs
Face Pulls 15 x 120 lbs

Notes: Hit 5x5 on bench, not too tough actually. I'm definitely glad about that, can't wait to hit 185s in a couple weeks. Rack presses were done in the power/squat rack. 2nd hole from the bottom is what I'm gonna use from now on, 3rd hole has too short ROM. All the 15 rep shoulder sets whooped my ass haha. Great workout overall.

Rats! · 02-Oct-05, 05:23 PM

craazy pushdowns!

gcs118 · 02-Oct-05, 05:35 PM

Thanks bro, that's the whole stack. I dunno what I'm gonna use as a replacement yet. Still got a couple months left though before I gotta figure it out.

**maverick** · 02-Oct-05, 05:51 PM

I recently starting doing tricep pushdowns for about 10 clean reps at 150 as well. What I do now is do my pushdowns at the lat pulldown station, its got an extra 100 pounds on it. You kinda have to straddle the seat, but its not that bad.