Mirrodin - Going one handed

[Mirrodin]

This isn't my first challenge, but this will be my first challenge that I will complete (I hope ). Im a gym owner in the Netherlands and I'm trying to train myself. I am having a really hard time doing my training so I thought to use this topic to get some training structurally.

 

Main goal: One handed pullup!

For a long time now I am pretty close to my one handed pullup. And I think it's time to get this hard skill in the books. If I can keep up my training towards this goal, then I should manage it in six weeks. So here we go! I will be posting the progressions that I'm using here (mostly on video) and will try to do them every day. We build a small bouldering area at our gym which I will be training on to keep up the work once I'm feeling really sore. 

 

Sub goal 1: Keep training.

My main problem with training is that I don't have a record of being very consistent. I train for a couple of weeks, until real life gets in the way and instead of taking it down a notch I am skipping my training all together. I am really hoping to get to the point of being consistent with training. I won't expect miracles and am aware of the slow progress this goal normally has, So this is a goal that will stay on my list for a long time to come.

 

Sub goal 2: Keep posting.

As i said before, i was here a long time ago and didn't finish the challenge. I want to work through the whole thing now. So this time, I am not going social on other topics and I will use my own topic as a trainingslog. If you have any questions, just shoot them in this thread. I will react to them here. I am planning on posting my progress twice a week.

 

 

[quantum]

Good luck! I just got a pullup bar for home. Plan to join the first time challenge too. 

[Mirrodin]

11 hours ago, quantum said:

Good luck! I just got a pullup bar for home. Plan to join the first time challenge too. 

 

Nice! i hope you have a great time training :). How did you attach your pullup bar? Make sure it's not loose, had some funny/scary moments myself with certain athome pullupbars ;).

[Mirrodin]

Yesterday i did some heavy training towards my one handed pullup, so today was a fun/easy day :).

Yesterday:

Pullups with one hand on the elastic band: 12x1 (each arm)

Archer pullups 10x2 (each arm)

Some straddle front levers: 10x10sec

 

Today I wanted something fun, so I did my one handed negatives on the rope (3x2 ropeclimbs, 1 negative each arm on the way down) and spend about 45 mins in my tiny bouldering area. My elbows felt a bit sore after yesterday, so took it easy

 

Here are my ropeclimbs, and please notice the posing of the other guy at the beginning :D.

 

 

[Waanie]

Welcome from a fellow dutchie . That rope climb is super impressive, and doing a one-handed pull-up would be a great achievement. Following!

[Mirrodin]

7 hours ago, Waanie said:

Welcome from a fellow dutchie . That rope climb is super impressive, and doing a one-handed pull-up would be a great achievement. Following!

Hey, always nice to see someone from your own country :). and thanks for the compliments!

[Mirrodin]

Yesterday was a day of rest, I'm not working in the gym on wednesday, so It's my logical restday :).

 

Today i did some one handed lockoffs, I can notice the mental stress buildup of recent weeks (My weeks weren't that great...). My right side of my body is not producing the "normal" amount of strength so I was struggling with my right side on the lockoffs, and the archer pullups I did afterwards.

 

Today:

One handed Lockoffs on 140 degrees/90 degrees/ top position: 5 sec on, 5 sec off: 5 sets each arm

Directly afterwards: Acher pullups: 4 reps/3 reps/2 reps each arm.

I was done! Couldn't pull off any archer pullups directly afterwards, so did 55 regular pullups in sets of 5 during the rest of the evening, and 5x1 archer pullups each arm after 2 hours.

 

Here is the first set of Archer pullups:

 

 

[quantum]

On 10/20/2020 at 4:30 AM, Mirrodin said:

 

Nice! i hope you have a great time training :). How did you attach your pullup bar? Make sure it's not loose, had some funny/scary moments myself with certain athome pullupbars ;).

Thanks! I am using a door frame pull up bar. So far it looks steady. Since I am could not do a pull up yet, I am just hanging .... But really like it. 

 

[Mirrodin]

10 hours ago, quantum said:

Thanks! I am using a door frame pull up bar. So far it looks steady. Since I am could not do a pull up yet, I am just hanging .... But really like it. 

 

 

That thing looks sturdy! Good choice :).

 

Hanging is great and will really bulletproof your shoulders, It's the first start to getting an actual pullup, so try and have fun with it :). Do you have a program to get you to the pullup?

[Mirrodin]

Friday:

 

Twohanded lockoffs at the fingerboard (want to become awesome on the boulders!) 140 degrees/90 degrees/ top position: 7 sec on, 3 sec off: 7 sets 

Spinal waves (really trying to open up my thoracic spine): 5x10

Did some legwork, we call it "low locomotion", which is a really fun and creative way to move close to the ground.

 

Spinal waves:

 

 

Saturday: 

Spend one hour in the bouldering area. just having fun and practising to chalk up during climbing :). 

 

 

 

First week Summary:

 

Overall I am quite pleased with my first week. I spend loads of time working towards my one handed pullup and took it easy when I was feeling sore. The biggest bonus is that I am really enjoying the movements and that I kept my first week consistent (the training and the posting on this training log). Lets try and hope for 5 more of these!

[fitnessgurl]

Going strong! You got this!

[Waanie]

I love how your tiny boulderwall turned out, and you have a nice heel-hook in there .

 

I had never thought about doing those spinal waves against a wall, but they look fun, so I will try them out!

[Mirrodin]

On 10/25/2020 at 3:57 PM, fitnessgurl said:

Going strong! You got this!

 I am a strong starter ;). But i sure hope so!

 

9 hours ago, Waanie said:

I love how your tiny boulderwall turned out, and you have a nice heel-hook in there .

 

I had never thought about doing those spinal waves against a wall, but they look fun, so I will try them out!

Thanks! I really love the wall as well :). The spinal waves against the wall provides a lot of feedback and makes it easier to start playing with it. I hope you enjoy them as much as my thoracic spine does ;).

[Mirrodin]

Today was a very, very hard day. I had a horrid night of the food I ate yesterday evening (I ate way too much, and it had way too much garlic and i noticed it way too late since i was o so hungry  ) And to top my day off, I busted my toes while riding my bike to work..... Im going barefoot, all the time, everywhere. And this was a moment where i got punished really hard :D.

 

I smashed my pedal into a fencepost while riding the bike, while my toes where still on the pedal... The pedal is crooked now, so the impact was hard. My toes are still on my foot, but i never saw that much blood coming out of a toe. I went to the gym, grabbed the first aid kit, and started taping, cursing and bleeding everywhere :D. In 10 minutes everything was clean again, my adrenaline was through the roof, and my client came walking in non the wiser, until she looked down at my foot. At least it's a good story to tell....

 

So i wont be able to get into my bouldershoes for a couple of weeks i think.... 

 

I still managed to get 10x2 archer pullups in, a bit of work in the rings (not nearly as much as planned) and a couple of one handed lockoffs.

It was a shitty training day, but at least I did something.

 

Yesterday i climbed as well, and came very close to topping a boulder. I will try to progress on the fingerboard until my foot is healed.

 

[Waanie]

Ouch, that sounds bad . Hopefully nothing is broken! 

[Qeidren]

Seconded that. Hobbling around on broken piggies is its own special form of torture, fingers crossed for a speedy recovery.

[fitnessgurl]

Ouch! Poor toes! Praying for quick healing!

[TapedTurtle]

I am in awe of those archer pull ups, they look really solid. Regular pull ups are a struggle for me on rings. That's a really nice looking boulder wall too!

 

Hopefully your toes recover soon!

[spezzy]

Ouch! Poor toes At least we don't need toes to practice pullups, right? 

 

Also working on my first one arm pullup, and it's so hard! Looks like you're well on the way, though, those archer pullups look super strong!

 

You've got this - even with the set back!

[fitnessgurl]

How are you today?

[Scaly Freak]

On 10/19/2020 at 2:02 PM, Mirrodin said:

Im a gym owner in the Netherlands and I'm trying to train myself.

 

That sounds very familiar.... @KB Girl, friend of yours?  

[KB Girl]

18 minutes ago, Scaly Freak said:

 

That sounds very familiar.... @KB Girl, friend of yours?  

We’ve met  

[Mirrodin]

On 10/27/2020 at 10:18 AM, Waanie said:

Ouch, that sounds bad . Hopefully nothing is broken! 

 

On 10/27/2020 at 12:17 PM, Qeidren said:

Seconded that. Hobbling around on broken piggies is its own special form of torture, fingers crossed for a speedy recovery.

 

On 10/27/2020 at 2:14 PM, fitnessgurl said:

Ouch! Poor toes! Praying for quick healing!

 

Thnx! After a week they are feeling ok, 1 toe still hurts pretty bad, but I am able to walk normally and am actually surprised at how quick they are healing . Don't know if anything is broken, but if there is a break, it will heal. Im not going into a cast, it will make my work pretty impossible.

 

On 10/28/2020 at 12:03 PM, TapedTurtle said:

I am in awe of those archer pull ups, they look really solid. Regular pull ups are a struggle for me on rings. That's a really nice looking boulder wall too!

 

Hopefully your toes recover soon!

 

Thanks :). I like to play during my training, and found the archer pullup, and archer muscle up, during "playtime" :). just wondering if things were possible. I am totally spoiled with the boulderwall and enjoying it way too much! 

 

On 10/30/2020 at 6:37 PM, fitnessgurl said:

How are you today?

 

At the date of your comment, I was pretty sick actually (thankfully no Covid). I spend about 6 days feeling really sick, so didn't do much of anything.... Now Im just starting to feel a little better. Thanks for your comment! It helped my to come back to my topic :).

 

3 hours ago, Scaly Freak said:

 

That sounds very familiar.... @KB Girl, friend of yours?  

 

No comment....

[Mirrodin]

Today was "Enjoy movement day". I came back from being sick for about 6 days, so took it easy and enjoyed myself moving around the gym, teaching and playing in rings/trying out things on the fingerboard etc. It felt more like playing than real training, but I'm sure I will be feeling it tomorrow :).

 

I missed my subgoal for posting two times a week, but will try to keep it up during the challenge!

 

The interns at the gym are planning a cool event at the gym, it's an inhouse bouldercompetition and small introduction into "the arts" of bouldering (one of my interns is a climber and really enjoys bouldering as well). I liked the poster and since I try to attach some media to my posts: See here!

 

[Mirrodin]

On 10/30/2020 at 1:13 AM, spezzy said:

Ouch! Poor toes At least we don't need toes to practice pullups, right? 

 

Also working on my first one arm pullup, and it's so hard! Looks like you're well on the way, though, those archer pullups look super strong!

 

You've got this - even with the set back!

Nice! I'm wondering, which progressions do you use to build up the strength and motor control to get to the one arm pullup? Any tips and tricks that you find working better than you thought?