What’s up comrades, how has your week gone? Any gripes? Any boasting? Anything you wish to share?
Yes, I am aware I am a day early… but considered the times I was late I figured it was a fair trade off.
Also I wanted to show off my new, in-process, weight plates.
8x 10lbs
2x 15lbs, 30lbs, and 35lbs
Final touch ups will be done with epoxy and BBs to get the final weights more exact but they need to cure for a few weeks to a month before I go doing that.
I think I can move to the next phase of training, maybe get a deload in next week first though.
Been doing lower weight higher reps on pull ups since maybe late January without much pain. 3x10 (+10 lbs) and 3x10 (+10 lbs) one arm assisted. Sometimes I go into the 12 rep range.
The bar in my house is so low to the ground though so the resistance is much higher despite the lower weight, because I have to keep my legs under me and the core isn’t activated in this way.
Feels like I’ve been doing maybe 25 to 35 lbs added and this confirmed when I do them at the gym with a proper bar height.
This has gotten me with a surplus of calories from 164 to 170 lbs. From here we go to a 4x5 weighted routine for pull ups and I haven’t decided what do to for one arm assisted. I think it will be something quick like 2x10-12 weighted to reduce the load. So most of the work should come from the 4x5 with the 2x10 to maintain (although we will probably still gain in this lift too).
I think this new strength routine will continue until I hit a plateau for 2 or 3 weeks upon which I will immediately drop the routine and deload for a week, and then return to 3x10s.
Progress will be measured of course by numbers but also by explosiveness (which I am also training separately) which I can see visually by video and also feel physically.
I have also been doing stretching and recovery nearly every day. Takes only 10-20 mins, usually closer to 10. Just take the muscles through their full rom with little resistance until you have a tiny pump, and stretch everything out. The tendons will have so much more longevity doing this.
One arm pull ups weighted, what a beast! I will preach the use of Olympic rings for pull ups to anybody who will listen, they are a game changer. I’m not sure if you do inverted rows but I recommend them for extra back volume and hitting your lats and upper back from a different angle.
Not real OAP yet lol! That will come again in time. Just assisted with a foot on the ground and adding extra weight in a backpack. It’s a great lift though for the proper one arm range of motion though and its unilateral which is amazing to build symmetrical strength. You can assist with the leg that’s on the ground as needed.
I used to do ring pullups! We will get there again, too! Amazing exercise.
Not too keen on the rows though. Already have plenty on my plate and the program is geared towards my sport. Still a great lift nonetheless though for the back.