06-11-2013, 10:11 AM
Chinups. After several weeks of working with a pullup assist device, I am starting to make good progress.
06-11-2013, 10:18 AM
Did you use a band or one of the tube-based contraptions? Willing to share any details of how you programmed your progression? I am working with a lady friend and want to get her making progress towards chinning. Thanks.
Originally Posted by eKatherine
06-11-2013, 10:43 AM
First, some history:
Originally Posted by RichMahogany
Previously I have done a lot of different exercises. I did negatives but totally overtrained on them. I did a lot of what I call "partial chinups", where I stacked 1-1/2" blocks under the bar and worked to raise myself from each level. I eventually got myself to the point where I could raise myself off the floor and all the way to the bar. But to allow myself to sag down to a full hang and then pull up from there, about 3" more, was absolutely impossible. I was able to pull up a few inches from my lowest point, but I never really improved at that.
I got the Perfect Pullup Assist package at Walmart. They also have it at amazon. It has 3 resistance tubes that total about ~50 pounds of resistance. It has a clip at one end to clip the strap onto the bar, a loop to put your foot in at the bottom, and a strap length adjustment. I step my foot into the loop, lower my foot to the floor, let my body hang, and raise my foot so it is no longer touching the floor.
When I first got it I was able to use it to do 3 chinups once, pulling my shoulders up to where they touched the parallel grips. I am now doing 2 sets of 7, then more sets of fewer. After I do what I consider my workout, later in the day I do some more now and then. My goal is to reach 10 sets of 10, then remove one assistance tube.
I was relatively strong when I started, but clearly not on this exercise. My weight is around 142 right now. I'm pretty lean, but I could lose maybe 15 more pounds. I'd be cut if I did.
I can't do pullups using it. I would need more resistance, and it only comes in one size. I am satisfied to work on the chinups right now. When I get to the point where I am able to do them without using it, I will probably be able to use it to master pullups. If not, I can just buy another and use one for my left foot and one for the right.
06-11-2013, 10:57 AM
Cool. Thanks for the info!
06-11-2013, 11:20 AM
45 minutes of lap swimming. First time this year. Not the last.
06-11-2013, 12:23 PM
Unload and spread six yards of mulch. Several planting projects.
06-11-2013, 03:55 PM
Leg Curls: 3x12, 1x10
Leg Extensions: 4x12
06-11-2013, 06:24 PM
30 min jogging
60 sit-ups holding dumbbell
4x8 shoulder press
4x8 bench press
4x8 dead lift
4x8 bent-over row
06-13-2013, 01:26 AM
Warm up: squat 135 2x15
Few but ripe.
06-13-2013, 04:36 AM
Lazy OHP day.
OHP: (1x5x35) (1x5x37,5) (3x5x40)
Bench: (1x10x45) (1x10x50) (3x10x52.5)
Had exams earlier and was tired as hell.
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