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TGP

Doing my first chinup through progressions

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this thread is for people trying to learn how to do either chinups or pullups through the progressions listed on the following thread:

https://rebellion.nerdfitness.com/index.php?/topic/102183-read-this-thread-first-nf-beginner-guidebook/

 

@hazard has documented these progressions thoroughly and is willing to help guide people through using them to learn either chinups or pullups.  Ty... Hazard

 

I was working with him on the thread;https://rebellion.nerdfitness.com/index.php?/topic/113165-hoi-my-name-says-it-all/&do=findComment&comment=2544565

but that thread didn't work out.

 

Instead, lets keep discussion in this thread strictly limited to chinup/pullups, please.

 

ty

 

 

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@hazard

 

sorry.

this weekend was a mess!  my wife got sick on friday and everything got wonky.  I was supposed to do my Chinup practice on Friday, but instead I didn't get to it, till Monday  (this morning).  

 

I know this is NOT an optimal thing.   I will strive to stick to a M/F timeframe in the future.

 

I did Chinup Negatives (step#3)

Set1 (10sec, 10sec, 11sec)  Set2 (10sec, 7*sec, 9sec) Set3 (8sec, 8sec, 7sec)

* I bumped my knee going down and it shortened my rep

 

I next did Flexhang  (step#2)

9sec, 8sec

 

I last did Deadhang (step#1)

10sec, 10sec, 8sec, 6sec

 

anyways. I'll repeat the workout this friday.

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9 hours ago, TGP said:

@hazard

 

Hi TGP.   You're not tagging correctly.  When it's done right, there's a blue highlight around the name; as in @Hazard.   If you don't see the blue highlight, then it's not sending a notification to the member.

 

 

9 hours ago, TGP said:

I did Chinup Negatives (step#3)

Set1 (10sec, 10sec, 11sec)  Set2 (10sec, 7*sec, 9sec) Set3 (8sec, 8sec, 7sec)

 

These work sets look good.

 

9 hours ago, TGP said:

I next did Flexhang  (step#2)

9sec, 8sec

 

I last did Deadhang (step#1)

10sec, 10sec, 8sec, 6sec

 

Just do 1 set on each of these.

 

 

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today's workout

 

Set 1... 9, 10,12 seconds

Set 2... 10,10,9 seconds

Set 3....11,11,8 seconds

Set 4.... 8,7,8 seconds

 

flexhang 11

deadhang 10

 

regarding the set 3- 11 seconds negative chinups.  they felt much better then the rest .  no shaking, lots of control.  my arm WAS uncomfortable  by this point- but somehow everything came together.  I

 

lots of shaking and fatigue at the end.

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6 hours ago, TGP said:

regarding the set 3- 11 seconds negative chinups.  they felt much better then the rest .  no shaking, lots of control.

 

Do you remember what your recovery times between sets were?

 

 

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I did not time the recovery between sets.  all I can tell you is that it didn't rush this, and that I estimate that the whole thing took 15-20 minutes to do.

 

what is your recommendation?   apologies if you've told me before and I don't remember.

I'll make sure to make it precise, if it is important.

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On 12/6/2019 at 3:50 PM, TGP said:

what is your recommendation?   apologies if you've told me before and I don't remember.

 

Anywhere between 30 sec to 4 min.

 

On 12/6/2019 at 3:50 PM, TGP said:

I'll make sure to make it precise, if it is important.

 

Nah, precise rest times aren't important for this.  Your work sets are improving.  That's what's important.

 

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today's workout

 

Set 1... 11, 11,10 seconds

Set 2... 10,12,10 seconds

Set 3....10,13,14 seconds

Set 4.... 12,9,8 seconds

Set 5.... 8,7,6 seconds

 

flexhang 10

deadhang 15

 

for whatever reason; not as good as a workout as friday. true for the THIS as well as the run afterwards...

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2 hours ago, TGP said:

for whatever reason; not as good as a workout as friday.

 

Best time Friday was 12 seconds.

Best time today was 14 seconds.  <--- That's improvement

 

Total volume for first three sets on Friday was 90 sec.

Total volume for first three sets today was 101 sec.  <--- That's improvement

 

Median time from first three sets on Friday was 10 sec.

Median time from first three sets today was 11 sec.  <---- That's improvement

 

 

Looks good to me.

 

 

3 hours ago, TGP said:

Set 4.... 12,9,8 seconds

Set 5.... 8,7,6 seconds

 

Friday you added a 4th work set.  Today you added a 4th and a 5th.   Why do you keep adding more work sets?  What's your thought process here?

 

 

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2 hours ago, Hazard said:

 

Best time Friday was 12 seconds.

Best time today was 14 seconds.  <--- That's improvement

 

Total volume for first three sets on Friday was 90 sec.

Total volume for first three sets today was 101 sec.  <--- That's improvement

 

Median time from first three sets on Friday was 10 sec.

Median time from first three sets today was 11 sec.  <---- That's improvement

 

 

Looks good to me.

 

 

 

Friday you added a 4th work set.  Today you added a 4th and a 5th.   Why do you keep adding more work sets?  What's your thought process here?

 

 

I try to go to exhaustion

I could squeeze in a further set today.  the thinking is that if I do more volume that they will be a progressive overloading effect.

 

should I STOP after a certain numbers of sets?  should I include more reps to the set instead??

 

or is it unuseful to build volume over time???

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1 hour ago, TGP said:

I try to go to exhaustion

I could squeeze in a further set today.  the thinking is that if I do more volume that they will be a progressive overloading effect.

 

How many work sets of chinup negatives do you think you need to do to provoke a progressive overload effect?

 

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I don't know...

it was truthfully MORE that I could do MORE sets 

 

but I'm not sure this thinking is ... sustainable.

 

so I can leave it at 5 and just remember really give it my all on the last couple sets.

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TODAY was a great day!

 

before I write up my numbers. one thing I noticed strongly and conspicuously is that, moreso then other workouts, it didn't feel like my biceps doing these chinup negatives.

some other muscle as coming to the rescue and strongly activated!  (of course THAT would be the lats I think)

 

I kept to 5 sets of 3 reps and concentrated on being as SLOW and CONTROLLED as possible.

 

as in most other workouts the 3rd set is the best one... I don't know why it takes that many sets to have my best numbers but it does.

and then after REALLY good 3rd set numbers...

 

fatigue clearly started happening

 

Set #1;  11 seconds, 11 second, 12 second

Set #2;  13 second, 14 second, 13 second

Set #3; 17 second, 17 second, 18 second 

Set #4; 11 second, 10 second, 10 second

Set #5 8 second, 8 second, 5 second

 

Flexhang 10second

Deadhang 10 second

 

@Hazard: should I move onto the Next step in your progression and if so, do you want me to just do a set of 90* holds? 

 

or would you like me to do 5 sets of chinup holds and then do the negative chinups (like the Flexhang/deadhang)??

 

if I don't hear anything by Monday I will stick to my current regime.  I will NOT move on unless you tell me so.  I can be patient.

I am clearly making progress and getting better at this.

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5 hours ago, TGP said:

@Hazard: should I move onto the Next step in your progression and if so, do you want me to just do a set of 90* holds? or would you like me to do 5 sets of chinup holds and then do the negative chinups (like the Flexhang/deadhang)??

 

Do a smooth transition to working at Level 4.    I know your chinup training doesn't always match up with the Tues/Fri schedule, but assuming it did here's the next 3 chinup workouts I recommend:


This coming Tuesday

Work Set #1 - (Level 3) chinup negative x3 reps

Work Set #2 - (Level 3) chinup negative x3 reps

Work Set #3 - (Level 4) 90 degree flexhang x1 reps  <--- Note only one rep

Backoff set - (Level 2) full flexhang x1

Backoff set - (Level 1) deadhang x1

 

 

Friday

Work Set #1 - (Level 3) chinup negative x3 reps

Work Set #2 - (Level 4) 90 degree flexhang x1 reps  <--- Note only one rep

Work Set #3 - (Level 4) 90 degree flexhang x1 reps  <--- Note only one rep

Backoff set - (Level 2) full flexhang x1

Backoff set - (Level 1) deadhang x1

 

 

The following Tuesday

Work Set #1 - (Level 4) 90 degree flexhang x1 reps  <--- Note only one rep

Work Set #2 - (Level 4) 90 degree flexhang x1 reps  <--- Note only one rep

Work Set #3 - (Level 4) 90 degree flexhang x1 reps  <--- Note only one rep

Backoff set - (Level 2) full flexhang x1

Backoff set - (Level 1) deadhang x1

 

 

Keep posting how your workouts go in case we need to make any small programming adjustments.  But otherwise, this should get you through Christmas.

 

 

 

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this  morning's workout

 

Set#1.... 15,16,15

Set#2 (holdat90).... 15

Set#3 (holdat90).... 20

Set#4 (flexhang).... 10

Set#5 (deadhang).... 15

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this morning's workout

 

Set#1 (holdat90)....12

Set#2 (holdat90)....16

Set#3 (holdat90)....30

Set#4 (flexhang).... 15

Set#5 (deadhang).... 15

 

WOOT! 

a REALLY stronghang on set #3.

 

felt very strong and Hardcore.  again I am surely making good progress

 

unless I see a new post I will repeat this workout on friday.

 

the holiday has been making exercise a little hard to do ... BUT i've made this a priority. I want to make sure I continue to make progress until I'm on the chinup leaderboard.

 

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2 hours ago, TGP said:

again I am surely making good progress

 

Yup.  Very good progress.

 

2 hours ago, TGP said:

only I see a new post I will repeat this workout on friday.

 

Yes, repeat that workout.  That third set is already good enough to start working the next level, but let's make sure you can hit a good 90 degree hold time for a couple of workouts in a row before moving forward.

 

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this morning's workout

 

Set#1 (holdat90)... 17

Set#2 (holdat90)... 22

Set#3 (holdat90)... 35

Set#4 (flexhang)... 15

Set#5 (flexhang).... 17

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On 12/27/2019 at 9:52 AM, TGP said:

this morning's workout

 

Set#1 (holdat90)... 17

Set#2 (holdat90)... 22

Set#3 (holdat90)... 35

Set#4 (flexhang)... 15

Set#5 (flexhang).... 17

 

Doing great.  Switch Set #3 to quarter partials (Level 5).

 

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Set#1 (holdat90)... 30

Set#2 (holdat90).... 35

Set#3(QuarterPartials)... 5reps

Set#4(flexhang)..... 10

Set#5(deadhang).... 10

 

@Hazard for this coming friday's workout.  should I do QuarterPartials for set#2  or continue with just one set of quarter partials??

 

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On 12/30/2019 at 10:04 AM, TGP said:

Set#1 (holdat90)... 30

Set#2 (holdat90).... 35

Set#3(QuarterPartials)... 5reps

Set#4(flexhang)..... 10

Set#5(deadhang).... 10

 

@Hazard for this coming friday's workout.  should I do QuarterPartials for set#2  or continue with just one set of quarter partials??

 

 

Go ahead and do quarter partials for Sets #1, #2, and #3.

Switch Set #4 to a 90 degree hold.

Keep doing a deadhang for Set #5.

 

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Sorry for posting this late, but yesterday's workout was

 

Set#1 (quarterpartials)...7reps

Set#2 (quarterpartials)...7reps

Set#3(quarterpartials)…. 12 reps

Set#4(90hold)…. 20sec

Set#5(deadhang)...25 sec

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Set#1 (quarterpartials)...10reps

Set#2 (quarterpartials)...10reps

Set#3 (quarterpartials)...12reps

Set#4 (Hold@90).... 22sec

Set#5 (Deadhang).... 15sec

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