Minimum of 5 sets of 6.
I could probably 1 rep max not too far shy of bench target. Given size of muscles involved, I should be able to do more on the deadlift, but still mastering the technique. Still v awkward below the knees!
Forgot to say, I add a shrug at the top of each of my deadlifts. Two birds, etc.
hmm tough workoutOriginally Posted by southernsoftie
Now enjoying a club sandwich & a whisky in the bar.
This might be of interest to you SS
http://www.t-nation.com/free_online_...p_your_pullups
Cheers for that eavesy, the idea about gradually increasing percentages looks like a good one. I'm currently using my own gradual progression.
You work to a set level across 4 sets then max out on the final set. The aim for an even spread of reps across all sets. Any surplus in the final set above this even benchmark then filters down to the earlier sets, one at a time until you 'run out'.
For instance, my aim today was 5 sets of 7. I did 4 of 7, then maxed out set 5 at 10reps. This is 3 above target, meaning next time I will be aiming for 8/8/8/7/Max (7min). Any beyond the final 7 next time will then be added to sets 4 & 5 first, before starting again on set 1.
Every time my total reppage breaches a 10 marker (e.g. currently on 38, so aiming for 40) I do a max test to check my progress.
In addition to my pull ups today, did a long row sesh (30mins) @ 1:58/500m but crucially, averaging no more than 25spm - gradualy getting more efficient in my stroke [insert lewd comment here].
Then did some ITB work: abductor resistance machine, single leg presses, and was rolling my ITB inbetween my pull up sets.
Finished off with some deadlift/shrugs - 5*6 @ 50kg (for technique) 1*6 @ 60kg - and some core work on the Swiss ball.
OHP, bent over rows, bench, dips and pull ups. Rows back to a barbell without any pain, glad to see that back of that machine! Also did a few goblet squats and things felt good.
Got another physio appointment in an hour and will hopefully get the all clear.
Got the all clear, time to get on it. Squats, deadlifts I'm coming home!
Awesome news!:thumbup:
Did a Tabata row sesh yesterday followed by chest, tri, core & ITB. Going backwards though in terms of workload. I think I'm ready for a couple of weeks shaking my usual routine up to shock my muscles into action.
Ta mate, it was really beginning to bug me. Just need to remember to take it easy and build the weight back up nice and slow.
Also thinking about doing some conditioning in the new year such as a prowler, battling ropes, tires etc. Think a once a week session would be very beneficial, just a shame my gym doesn't offer this :thunbdown:
Some impressive stuff on this youtube channel that I thought you might be interested in ss http://www.youtube.com/user/hybridst.../5/6xzlgZy0dTE
Cheers for the tip eavesy, YouTube's a cracking fitness/training resource, isn't it?
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