Anvil or Hammer

The Pull Up

Posted in Goals,Gym Strength by Mike on May 15, 2007

It’s a basic exercise, there is a bar, now haul yourself up to it… yet it eludes me. A lot of people have taken an interest in the topic, so this is my best shot at a round up.

From Scott Bird:
1. multiple shorts sets translate well to one long set (so 5 doubles will help your quest for 1×10)

2. chin-ups seem to help (and are a little easier, as the biceps come into play). alternating sets between chin-ups/pull-ups works well.

From Chris D:
Basically do a pyramid schema. So do 1, take a break, do 2, take a break, do 3 take a break, do 2, take a break, do 1 and repeat as many times as possible. The breaks should be as little as possible. You don’t want to get near your max on these since your more concerned with endurance.

If it were me I’d probably do at least 3 days of chins/pull-ups. 1 day done with a pyramid, 1 day with weight (lots of singles and doubles) and then 1 day of doing whatever the hell you think will help!


One thing I probably should point out to you all is that my pull ups are awful, not bad, awful. I can do one, two on a good day. Those are strict but that’s it. I have been playing witht he singles, I can do 3 -5 singles depending on the day. A couple years ago I made a run at pull ups, singles, doubles, triples, whatever. At one point I simple strove for 10, no matter how many sets it took. The longest set I ever achieved was 5.

So that’s what I’m working with. Not an excuse, just factors to consider as I try to improve.

Oh and I can’t do pull ups any old time for one simple reason. No bar. Now that seems like and excuse and maybe it is but I can’t mount big bar, I live in a rental. I’ve looked at the various cantelever and doorway bars, those typically stop at 200 lbs and that’s a sturdy one there.

I think this recovery thing is working

Posted in Diet and Bodyweight,Rest and Recovery by Mike on May 15, 2007

Just wanted to say I feel good this morning, real good. A couple of my muscles are still tender to the touch but for the most part any soreness has gone away. That rocks

Also today, I will have to struggle to even stay near diet. I’ll be particiapting in the activation of one of our major programs in a section of the hospital. I’m not exactly a big part or anythign but it means I will be away from my desk and refridgerator all do. ah well, it’s not a diet until you break it.

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