I could do six pullups in 1990 when I was in the Army. And weighed 50 pounds less than I do now. I will do a real pullup again. So - more pullups.
I have resisted deadlifts my whole life, fearing I might hurt my back. (Irrational fear based on a power clean injury in 1981)
Of course, it turns out they are the best exercise for overall strength, and I've actually been doing them my whole life, just with furniture and boxes. So - more deadlifts.
I want to run a 220 without really feeling tired. I'm getting closer. So - more 220's.
And there must always be abs & pec work.
Thursday afternoon:
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
Treadmill - Ran 220 yds @ 7.5 mph
Deadlift x 10 @ 155#
Machine Pullups x 10 @ (-190)
Hand Release Pushups x 10
Swiss Ball Crunches x 20
It was almost too easy. Almost.
Awesome blog, Mike. Been reading for a while, first time I've had something to contribute.
ReplyDeleteYou've probably heard this one, but if you're on the verge of doing pull-ups, a trainer friend of mine recommends resistance bands (the thin kind they use for rehab). Make a small loop at one end, and tie the other end onto the pull-up bar. Slip your foot into the loop, and it'll give you a small "boost" to make the pull-up a tiny bit easier (depending on the band, anywhere from 10 to 40 pounds). It also helps you most at the bottom, where you're at your weakest. This way you're getting just a little assistance where you need it most, but working the same muscles as a standard pull-up. Fun trick.
Just be sure of your landing and don't have trip hazards around. This way you don't wind up snared like Wile E. Coyote if your muscles give out and you have to drop. ;D
Thanks! That is a great idea. The machine assist is great, but I want to move to the real bar and that will help us get there sooner. Checked your blog - we are getting a kettle bell too! Have worked with a 10-pound, but want a pood
DeleteTook me a while to get my bad shoulders in shape enough, and develop other strengths, to do a proper pullup or two. I went about it by standing on a chair and trying not to use my legs too much. I helped this along by always doing my assisted pullups after dumbbell squats. That way my legs wouldn't want to help much. When I was in better shape in the fall I'd managed to get up to seven unassisted. I've probably lost one by now.
ReplyDeleteThere is a jump pullup that cross fit does that I will try as well. This sounds like a good step first. The weight loss has picked back up so I'm hoping to get to pull ups from both directions.
DeleteWhen I bought the pull-up bar I had visions of doing all these awesome pull-ups which were dashed when I ended up just hanging there. The chair was my rescue. I couldn't think of any other way to do it.
ReplyDeleteDave: I've been wanting to install a pull-up bar in my basement, much like yours, but haven't found a space with enough clearance to avoid the risk of head injury. I may actually install one out back, between a pair of trees, once it gets warmer.
ReplyDeleteOne other pull-up assist I thought of: try lying on your back with your head and shoulders under a sturdy table. Keeping your back and hips straight, grip the top of the table with your hands and pull yourself up. It's about half as intense as a full pull-up, but works most of the same muscles. I did this back at the old house, when it was too cold to exercise out back.
Mike, kettlebells are friggin' awesome. I actually had mine on loan to Will Cockrell for the last year, and just got it back from him. I highly recommend the pood, though. As someone who's been lifting free weights for all his adult life, just slinging something that heavy around is friggin' FUN. If you check out crossfit.org, their exercises page has an entire section on kettlebell form. Very informative stuff.
We have done some prone pullups/inverted rows on a Smith Machine. Damn hard. http://youtu.be/vfTTDsBwLkk
ReplyDeleteInverted rows - thank you! I remember a lot of these exercises, but have trouble remembering the names sometimes. This leads to some creative shorthand on my lift spreadsheet, where I try to list them without descending into "that thing where you put a knee on a table and pull the weight back toward your shoulder" descriptions.
ReplyDeleteAlso, I concur about the inverted rows. They're still easier than pull-ups, but much harder than I'd expected.