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zachh85
Boulder climber
Cleveland
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Topic Author's Original Post - Nov 15, 2016 - 12:46pm PT
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I am documenting my 1st set of every workout on my journey to full planche and one arm chin up. I know this isn't specifically related to climbing, but I believe there are quite a few people out there interested in the one arm chin up who climb. I hope to have 3 one arm chin ups and a 9 second full planche by the end of 2017 and I'm posting 3 workouts every week with my progress and form improvement. I would enjoy to have an open conversation with anyone interested in these two difficult exercises and how you are progressing as well as hear any questions you may have about my journey. When I started this journey I could do about 15 chin ups and a 15 second tuck planche (0 seconds with hands facing backwards). I am using resistance bands for both exercises and currently using 58lbs of assistance with the intent to drop about 1lb per week on average in order to meet my goal. Check out today's workout below and if you're interested subscribe to follow me on my journey!
https://www.youtube.com/watch?v=2-pbVpdp1Eo
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Nov 15, 2016 - 12:52pm PT
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You nailed it! It's also in my video.
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JEleazarian
Trad climber
Fresno CA
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Nov 15, 2016 - 01:29pm PT
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When I was at Berkeley, one of my favorite people at Indian Rock was a retired blacksmith named Bruce Cooke. Higgins named the Booke Book route on DAFF dome for him.
When I met Bruce in 1969, the hair on his chest was already white, but he could still do six one-arm pull ups with each arm, and had something left after that. My theory was that his tendons must have taken shortcuts to give him a mechanical advantage, because he was rather wiry rather than bulky.
Boy, do I miss him.
John
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Ghost
climber
A long way from where I started
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Nov 15, 2016 - 02:27pm PT
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I was fairly strong (for my weight) when I was young (early thirties) and decided to build one-arm pull-up strength. Turned out to be fairly easy, and before long I could do half a dozen with either arm.
Then I couldn't do any. All those one-arms severely trashed one of my shoulders. Tendinitis and bursitis that took over a year to heal.
So take it slow and easy.
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jgill
Boulder climber
The high prairie of southern Colorado
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Nov 15, 2016 - 03:17pm PT
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Zach, good to see a post here on bodyweight exercises. Going on 80 I have gotten back to pull-ups and traverses on the horizontal ladder after losing it all recuperating from a spinal deterioration attack last year. Keep up the efforts!
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couchmaster
climber
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Nov 15, 2016 - 05:05pm PT
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The master^^^ has spoken, good on you for having goals zack. That and staying healthy, no injuries is usually the hardest part of the journey. Seriously! Good luck and I look forward to your updates.
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McHale's Navy
Trad climber
From Panorama City, CA
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Nov 15, 2016 - 06:49pm PT
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Yeah, good to hear you are back John. I thought you were a goner! A goner pull-up-wise that is....LOL. I was walking around our lake/park last week and decided to do a chin-up just for the heck of it. I was completely successful! I don't do them at all anymore because of various shoulder injuries from road rage and the like.
And about those one arms: I found it easy to build up to them when I was young (late teens - early twenties). So yeah, no need to overdo it at first. I have always been a big believer in rest and recovery and it never hurt my shoulders. I used a bit of a different method - the one were you hang onto the elastic cord with one hand. One hand is on the bar and one is on the cord that hangs from the bar. You just gradually move the hand down the cord during subsequent workouts until in the end you hang onto the un-weighted cord for just psychological support.
Saw this today - could be good for old folks: https://www.facebook.com/toughmudder/videos/10154663403687790/
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Brandon-
climber
The Granite State.
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Nov 16, 2016 - 08:05am PT
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Somebody should post classic Gill photos for inspiration.
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Jon Beck
Trad climber
Oceanside
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Nov 16, 2016 - 09:36am PT
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John Gill from the internets
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mcreel
climber
Barcelona
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Nov 16, 2016 - 11:46am PT
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Hand raised. For me, Ament's "Master of Rock" was the source. Must have read it when I was 13 or so. It inspired my early efforts bouldering in the Tetons and Winds with my clodhopper mountaineering boots.
Watch out for injuries. As I write this, the shoulder of my strong arm is bothering me a bit. Caused by sawing tree branches, but who knows, maybe those one arms 20 years ago are part of the problem.
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JEleazarian
Trad climber
Fresno CA
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Nov 16, 2016 - 11:59am PT
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A show of hands here ; how many of us have been in awe of John Gill since the '70s :-D !?
How about since the '60's? (my hand raised).
One of the amazing things about ST is our ability to have a conversation with climbers I've admired for decades. And as a plus, I even get updated information on climbs I like to do.
What a web site!
John
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clinker
Trad climber
Santa Cruz, California
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Nov 16, 2016 - 12:21pm PT
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This fad died in the eighties.
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Friend
climber
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Nov 17, 2016 - 06:04am PT
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Very cool Zach. Echoing some comments above, I read somewhere I think it was Jerry Moffatt saying, "you keep improving as long as you don't get injured." One of the best training tips I ever heard, along with Jim Karn's pithy remark in one of the Masters of Stone films.
Hand raised for having purchased Climb! for 25 cents at the friends of the library bookstore in high school and being absolutely floored by John Gill. How could you not be. Master of Rock too.
Other hand raised for Tami. You've helped calibrate my climber/poseur-meter for decades. It's a sensitive instrument that requires care and attention, hehe.
Zach you're doing something right to have drawn comments from folks like these. Stay psyched.
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rgold
Trad climber
Poughkeepsie, NY
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Nov 17, 2016 - 06:44am PT
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I'd also suggest you do chin ups in over-grip. I notice you're doing your sets of one-arms in under grip. Over grip works different muscles and is more like climbing.
Agreed. But it is somewhat difficult (not that this is a bad thing, quite the contrary) to keep the body in an overgrip position. One trick is to do the 1-arm pullup with the other arm raised as if reaching for a higher hold, and making sure that the raised arm is on the same side of the bar as your body.
I think some kind of elastic tubing help, as you are using, is the gold standard for 1A pullup training, although if you can set up a really low-friction pulley system that keeps the weight away from your body, that might be even better, since your control of the amount of help you are getting improves. I also think using longer pieces of heavier tubing is better than several short pieces as you are using. The short pieces tend to give too much help at the bottom and not enough help at the top compared to a longer piece.
Finally, such training is hard on the body and injuries are a worry. I think it is a good idea to mix it up with weighted two-arm pullups, which are in some ways "safer" since the shoulders are symmetrically loaded.
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clinker
Trad climber
Santa Cruz, California
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Nov 17, 2016 - 07:17am PT
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Tami, sorry to have offended you with my comment. Let me add content to my snide remark.
In high school a copy of the Guinness Book of World Records was laying around for students to gander at. In it was a comment that only an estimated 1 out of 100,000 people had done a one arm pullup, I am sure that the popularity of climbing and fitness in general has changed that number.
So a we had a try at it and not a one of us could get our arm to even start to bend. A few years went by and many workouts, pull ups and buildering sessions later I figured out how to use my lats and back muscles to start the rotation and bending of my arm to the point the biceps and forearms were enabled to be utilized to finish off the pullup (palm out).
This was pre-climbing gym and a lot of climbers blew out elbows and shoulders doing these extreme isolation exercises. Laps on the Bachar Ladder probably contributed to injuries more so than one arm pullups. Be careful and smart with your workouts, mix it up with all the available training opportunities.
Recently at Pacific Edge, I watched a youngster doing one arms off the small rail on the hang board. :)
Jon Cochran
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Sierra Ledge Rat
Mountain climber
Old and Broken Down in Appalachia
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Nov 17, 2016 - 07:49am PT
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My hand has been up in awe of JG since the 70s.
I used to do 1,000 pull-ups daily in multiple sets over the course of the day, wearing a 15 pound backpack. The best I could ever do was a slow 1-armed let down. Never even came close to a 1-arm pull-up, but boy did I try!
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Ghost
climber
A long way from where I started
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Nov 17, 2016 - 09:10am PT
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Agreed. But it is somewhat difficult (not that this is a bad thing, quite the contrary) to keep the body in an overgrip position. One trick is to do the 1-arm pullup with the other arm raised as if reaching for a higher hold, and making sure that the raised arm is on the same side of the bar as your body.
For what it's worth, here's the method that took me fairly quickly from not being able to do any to being able to fire off several with either arm, and it, coincidentally or not, includes Rich's trick above.
I was working in a building that had a high ceiling in one area, with exposed beams. I clipped two aiders end-to-end, and then got on a ladder and clipped the top of one of them to a sling around a beam. This left me with an eight-step, free-hanging aider that allowed me to start by doing pull-ups with both arms, although with one hand a foot higher than the other. Pretty similar to using holds on a climb.
This set-up allowed me to vary the amount of work done by each arm, so that I was gradually able to go from 50/50 to 100/0.
The only drawback was that I wrecked a shoulder. Although that probably has more to do with my over-training than with the actual method.
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rgold
Trad climber
Poughkeepsie, NY
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Nov 17, 2016 - 10:58am PT
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I was working in a building that had a high ceiling in one area, with exposed beams. I clipped two aiders end-to-end, and then got on a ladder and clipped the top of one of them to a sling around a beam. This left me with an eight-step, free-hanging aider that allowed me to start by doing pull-ups with both arms, although with one hand a foot higher than the other. Pretty similar to using holds on a climb.
Oh yes, I forgot to mention this...uneven-grip pullups are a really good training method (it is essentially what you get from rope-climbing, which is probably the best upper body strength workout there is). BITD, you could find a rope hanging in almost every gym, but nowadays they have pretty much disappeared.
A modern approach to uneven pullups, more finely adjustable than the aiders or the even cruder towel over the pullup bar, is to get a set of exercise rings, which are basically still rings mounted on some long adjustable daisey's. These can be set up uneven and finely adjusted as strength increases.
My recommendation, for any ordinarily fit climber, is to start so that the lower hand is at the level of the elbow of the upper hand when hanging straight down, and work until the lower hand is at the level of the armpit of the upper hand, at which point the lower hand will be pressing, rather than pulling---an excellent training motion all by itself.
When these are going well, you can try momentary releases of the low hand when at the top of the pullup to develop full lock-off strength on the upper arm. (You don't let go of the lower ring to release, you just lift the low ring up a bit.)
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clinker
Trad climber
Santa Cruz, California
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Nov 17, 2016 - 01:35pm PT
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You're welcome Tami. So no caricature of a person with his head up his ass doing one arm pull ups? Caption?
I wired a house for a political cartoonist this year. Don't rankle a cartoonist. :)
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Nov 17, 2016 - 02:11pm PT
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Wow, so many awesome replies. Thanks! Would it be okay to post my workouts in this thread for feedback and motivation?
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Jon Beck
Trad climber
Oceanside
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Nov 17, 2016 - 04:40pm PT
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Definitely post it up, I am curious. Somehow the internet decided that only 1 out of 100,000 people are capable of doing a OAC. Another view is that anyone can train to do one.
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Ghost
climber
A long way from where I started
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Nov 17, 2016 - 07:50pm PT
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Your workout is okay, but I want to see more of the cat!
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jgill
Boulder climber
The high prairie of southern Colorado
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Nov 17, 2016 - 10:05pm PT
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I like watching this guy. He's got some unusual, even artistic stunts.
[Click to View YouTube Video]
Not much of this correlates directly with climbing.
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rgold
Trad climber
Poughkeepsie, NY
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Nov 18, 2016 - 08:30am PT
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I love the sequence starting around 1:17---the guy has a sense of humor!
We always knew footwork was important.
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Jon Beck
Trad climber
Oceanside
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Nov 18, 2016 - 01:06pm PT
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Not sure that video changes the odds, those are some of the top female climbers (according to the comments). The ladies have been cranking the OAC for ages.
[Click to View YouTube Video]
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FTOR
Sport climber
CA
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Nov 18, 2016 - 02:08pm PT
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for what its worth, there's no need for one arm pullup strength to climb well. i bet few of the best climbers do yet cruise 5.14's or harder.
i found rope climbing to be good training for one arms.
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madbolter1
Big Wall climber
Denver, CO
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Nov 18, 2016 - 04:08pm PT
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I used to do 1,000 pull-ups daily in multiple sets over the course of the day, wearing a 15 pound backpack. The best I could ever do was a slow 1-armed let down. Never even came close to a 1-arm pull-up, but boy did I try!
Sounds like my experience. There is a huge genetic component here, with a certain trade-off between endurance and strength (slow-twitch vs. fast-twitch fiber proportion is part of it).
I ended up being content with the fact that I could hang in "full-up" or "half-up" position from either arm longer than most could from both arms. Also from fingertips. The "genetic content" of your muscles says a lot about how successful you'll be as you move toward the "strength" end of the training spectrum.
Connective tissue also matters a LOT!
I used to know a guy who was very strong both with weights and with climbing. Multiple one-arm pull-ups: No problem. One day he showed up with an impressive scar on the front of his shoulder. Apparently he'd been cranking a hard route and his bicep muscle tore loose at the shoulder-tendon insertion. It just "rolled up" into the crook of his elbow. One second he was cranking and feeling strong; the next he was falling in severe pain and needing surgery. And you get no warning prior to this sort of blow-out. You are feeling strong until the very second the tendon gives up the ghost.
Be careful out there!
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rgold
Trad climber
Poughkeepsie, NY
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Nov 18, 2016 - 07:49pm PT
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Over a rather wasted youth in gyms, I've encountered a few 100-pullup guys and none of them could do a one-arm pullup. I'm no expert on physical training, but I'm pretty sure that lots of high-repetition pullups is a seriously wrong approach to 1A pullups. Training endurance isn't going to get you high strength, as all the power-lifters and gymnasts of the world have figured out. High loads, relatively small number of repetitions, and substantial rests between sets seems to be the way to go.
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jgill
Boulder climber
The high prairie of southern Colorado
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Nov 20, 2016 - 03:58pm PT
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I don't recall ever seeing planche push-ups. Very impressive.
As in gymnastics, body dimensions play a huge role. It helps to have short legs, except for the OA pull-ups.
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rgold
Trad climber
Poughkeepsie, NY
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Nov 20, 2016 - 04:14pm PT
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Planche pushups with behind-the-back claps too! Power to spare!
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Nov 20, 2016 - 06:02pm PT
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Workout 9
58# assistance
OAC - 5,5,4,4 reps
Planche - 15,15,12,12 seconds
[youtube=https://youtu.be/fE28rMy8FAM]
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Nov 21, 2016 - 02:14pm PT
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That's awesome!
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Jim Clipper
climber
from: forests to tree farms
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Nov 21, 2016 - 02:16pm PT
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Yeah, I'm so not worthy. It took me a couple of loops before I realized the jump was pretty impressive too.
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Brandon-
climber
The Granite State.
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Nov 21, 2016 - 03:06pm PT
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Jim Clipper, that little video is super impressive!
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Nov 21, 2016 - 03:06pm PT
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I'm not worthy either but I'm working on it! The jump was impressive as well.
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Brandon-
climber
The Granite State.
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Nov 21, 2016 - 03:14pm PT
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And what the...that Brasilian guy moves how...what?
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couchmaster
climber
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Nov 21, 2016 - 03:49pm PT
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Zach, not to dog you on this, but noticed in your vid that you ignored Tami's advice above. She's been a Gymnastic coach for a long time, if she says don't fully extend on those pullups, I'd take her advice to heart. I've heard that advice earlier from elsewhere for hangboarding too. It's easy to get injured, hard to recuperate. As John Gill and RGold (both super strong workout artists in their day and still ahead of the curve) have detailed many times.
Tami said: "Zach I just watched your video and since you posted it here I assume you can handle a bit of feedback. ( I coach circus acrobatics as a full time job ) At the bottom of your chin up , you should not hang in the joint of your shoulder but remain lats engaged. This will protect your joint ; remember the human shoulder is not intended to weight bear. I'd also suggest you do chin ups in over-grip. I notice you're doing your sets of one-arms in under grip. Over grip works different muscles and is more like climbing. "
Keep it it and remember that staying healthy is job #1. All else follows or you will have nothing. I speak as a person who has had 5 rotator cuff tendons (Infraspinatus, supraspinatus, Labrum, Bicep, something else) in each shoulder surgically repaired not too long back. They were surprisingly easy to screw up and it's been a long road back to climbing with any flow or competency (still working on that haha). Good luck!
BTW, my hand is still up for being in awe of John Gill.
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jgill
Boulder climber
The high prairie of southern Colorado
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Nov 21, 2016 - 03:56pm PT
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As you age, to pull into a tight contraction could also lead to injuries.
You might enjoy looking at this:
Bodyweight Exercise Records
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Nov 21, 2016 - 05:01pm PT
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Thanks to you all for the feedback and concern. I really appreciate it very much! I have heard mixed reviews from many experienced people on the packed shoulder matter over time, so my goal is definitely not to ignore anyone's experienced advice. I try to do what feels most natural for me personally while going slowly and carefully without ignoring well respected advice. Jgill would you mind elaborating on your comment? Are you referring to impingement?
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jgill
Boulder climber
The high prairie of southern Colorado
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Nov 22, 2016 - 12:24pm PT
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Zach, as I got older and was still capable of one-arm pull-ups I found that if I pulled into a fairly tight configuration - as might be required for any sort of record attempt - I became more prone to "climber's elbow" or "tennis elbow", which can really put you out of commission quickly. Just be cautious and don't be swayed by experts who tell you you must start at full extension and end at tight contraction. It's not worth it.
By the way, I could never do a solid planche. Muscular legs way too long! But oddly enough that didn't bother me particularly when doing front levers. Go figure.
;>)
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rgold
Trad climber
Poughkeepsie, NY
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Nov 22, 2016 - 02:46pm PT
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As I aged, I took a different approach from John for avoiding medial epicondyltis: I started using a wrist loop for pullups so as to disconnect the need to grip hard while pulling. I ultimately found that a 1" webbing wrist loop tied on a piece of gym rope with a prussik knot was the best set-up in terms of avoiding extreme forearm compression on the medial epicondyle. It was pretty easy to learn to relax my grip while pulling, and while doing this I was able to pull to full lock-off at chest level.
I haven't done one-arm pullups for many years now (for shoulder reasons), but still use the wrist loop method for two-arm weighted pullups, which I do to the very top position.
In terms of shoulder distress, the worst position is at the very bottom of the pullup, where reversing directions imposes the maximum acceleration and so the maximum force. I think you lose almost nothing from the workout (maybe you get an extra rep from the momentary rest) if you arrange for your feet to contact the ground before your shoulders are at absolute full extension. This way you just have to lift you body, not reverse its direction of motion.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Nov 22, 2016 - 04:49pm PT
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Thanks for the details! I love hearing people's experiences with these exercises.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 1, 2016 - 06:55pm PT
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Workout 14
In this workout I use 54.8 lbs of assistance with elastic bands. Sets of one arm chin are 4,4,3,3 reps and sets of planche are 12,12,9,9 seconds.
https://youtu.be/9vlVQD_YCsc
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ß Î Ø T Ç H
Boulder climber
ne'er–do–well
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Keep up the good work.
You're almost there.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 2, 2016 - 04:20am PT
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Thanks! Sometimes it feels a little slow, but I definitely feel like I'm creeping up on it.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 11, 2016 - 07:08am PT
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Workout 18 - Mixed things up just a little. Front lever and handstand push ups.
https://youtu.be/Ioyy_ty3uvo
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 13, 2016 - 06:11am PT
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Workout 19 - Assisted glute ham raises and weighted pistols. Planche and one arm chins coming back on Thursday.
https://youtu.be/ONvSnFc0jsU
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chappy
Social climber
ventura
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Dec 13, 2016 - 07:13am PT
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I was lucky to meet McHale's Navy when I was probably around 15 (Howdy Dan!) and he got me into doing pull ups etc. He showed me the elastic chord method (we used an old bike inner tube) and it worked wonders. I was able to do multiple one arms with either arm. All that strength served me well once I actually learned how to climb! I avoid injury in my more advanced years the same way you do Dan--I avoid doing pull ups! I must admit I wish I still had that strength to weight ratio.
Chappy
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i-b-goB
Social climber
Wise Acres
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Dec 13, 2016 - 12:56pm PT
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You should use a crash pad if the band breaks on the Glute Ham Raises - Workout 19
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 15, 2016 - 03:24am PT
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Good idea about the crash pad.
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healyje
Trad climber
Portland, Oregon
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Dec 15, 2016 - 03:58am PT
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Interesting basement and first floor retrofit...
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Rexi
climber
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Dec 21, 2016 - 08:23am PT
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Cool thread and i like your workout.
It´s been a while since i´ve been in one arm pullup form but used to be decent at them. My experience is that it is also a little technical more then just strength. At least you can do them with much less effort if you do them "right" (or perhaps just in a specific way).
I didn´t train one arm pullups specifically that much, i did more campus stuff, 1,3,5 laps, 1,4 double dynos and 1,4,7. then some pullups and added close to 50% of my weight, did about 4 of those if i remember correctly. Then lockoffs and lowered down from them, after that one arm lockoffs in 90 degrees. Then hold a small string in one arm and the bar with the other. Did that for some time and then could do the one arm pullups.
But the technical part, i would say it´s much easier if you stand sideways under the bar and while pulling up focus on rolling the shoulder on the arm not pulling close to the pullup arm. That is the main thing, from there you kind of curl up and end up doing a one arm pullup. I would say that the workout that you are doing with the elastic bands has a major flaw because you are not working on the technique, actually the opposite, if you end up trying to do the one arm pullup in the style you are doing now it would be far more difficult then it needs to be.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 22, 2016 - 05:04am PT
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Rexi, thanks for the feedback. I'm sure my method has flaws, but I think as the weight decreases the form will improve, but I could be wrong. Only one way to find out though...
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Rexi
climber
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Dec 22, 2016 - 07:14am PT
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yeah, definately you will get it i´m sure. But you could still basically use the same approach with the elastic bands but focus on the doing them with a little different technique. Then i´m sure you will reach your goal much sooner. this guy is doing it in pretty similar way is i´m trying to describe but you could do it a little more extreme by reaching over your body with the hand not pulling. https://www.youtube.com/watch?v=vdjWgw98EeI
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 22, 2016 - 11:51am PT
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Thanks for the feedback. Good video link as well. I like how he turns into them too like you say, but he's doing them overhand, which is harder than what I'm doing. I'm always eager to improve my form so I really appreciate you posting that.
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healyje
Trad climber
Portland, Oregon
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Dec 22, 2016 - 11:59am PT
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I'm serious, what's the deal with the foundation and are the columns the only part of the fix?
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 22, 2016 - 01:54pm PT
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Are you referring to the structure of my house? It was built in the early 60's and I don't know all the specifics. I had the house inspected professionally, although that doesn't always mean much around here. The only thing I know for sure is that a tree did fall on the roof at one point before I moved in. It may or may not be related to that.
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healyje
Trad climber
Portland, Oregon
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Dec 27, 2016 - 11:37am PT
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Those are some serious lally columns on either side of the window and significant reframing above it. Something big happened and they were worried about the foundation's ability to carry the load around that window. And the inspector didn't make note of any of that?
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 27, 2016 - 02:28pm PT
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No, and there are no other columns in the basement. Only in the garage.
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healyje
Trad climber
Portland, Oregon
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Dec 27, 2016 - 04:01pm PT
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Like I said, something serious went on there such that they don't trust that section of the foundation wall - no idea why, but it should have been noted in an inspection.
Good workout, keep it up...
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Dec 29, 2016 - 07:39am PT
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Thanks. And thanks for the concern.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Jan 1, 2017 - 06:38am PT
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That guy is a beast!
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mcreel
climber
Barcelona
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Hey, looks like things are going well. Those one leg weighted squats look from workout 25 look pretty intense! You're going to have to pull all that leg muscle up when you do the one arm chin ups, though.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Jan 10, 2017 - 07:34am PT
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That's true. I doubt I'll gain too much leg weight though. I've never had big legs. At least I'll be a little more well rounded in the end.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Jan 15, 2017 - 05:30am PT
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I want those pants. And yes, it's inspiring and depressing at the same time.
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nah000
climber
no/w/here
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Jan 19, 2017 - 12:11am PT
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^^^^
sweet. not sure how you found that... but, thanks.
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healyje
Trad climber
Portland, Oregon
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Jan 19, 2017 - 12:53am PT
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You'll have to figure out the hand balancing thing from the 'Why I married a russian woman...' thread after you get the Planch & One Arm Chin Up down...
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Jan 19, 2017 - 04:57am PT
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That video is crazy by the way!
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Jan 22, 2017 - 07:08am PT
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Workout 36 - Finally made it down to just 2 bands on the one arm chin!
https://youtu.be/GRWzRJ_meFs
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Feb 10, 2017 - 08:01am PT
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Added floor press as a dynamic assistance exercise for planche day since planche is a static exercise. Video below.
https://youtu.be/T0h0f_IMWjE
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Feb 11, 2017 - 05:16am PT
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Current Routine - 3 Day Upper Lower Split
I thought I'd post my current routine in detail as I feel that I've been making good progress so far. I have 4 different workouts alternating ABCD on a 3 day per week schedule using an upper lower split at pretty low volume.
A. One Arm Chins - 4x5 assisted
Planche - 4x15 sec assisted
Floor Press - 2x5
B. Weighted Pistols - 4x5
Glute Ham Raises - 4x5 assisted
Burpees - max in 5 minutes
C. Front Lever - 4x15s assisted
Handstand Push Ups - 4x5 with deficit
Bent Over Rows - 2x5
D. Deadlift - 4x5
Front Squats - 4x5
1 Mile Run
Progress since beginning of November:
Planche 62.2# to 50.8# assist
One Arm Chin - 62.2# to 42.2# assit
Floor Press - New. Max 185# - 4x5 - 145#
Pistols - 20# to 32.5# (started later)
Glute Ham Raises - 54.8# to 38.6# assist
Burpees - 38 to 53 in 5 minutes
Front Lever -62.2# to 38.6# assist
Handstand Push Ups - 3 with no deficit to 5 with 3 inch deficit
Rows - New. 4x5 - 75#
Deadlifts - New. 290# Max. 4x5 - 200#
Front Squats - New - clean from floor - 120#
1 Mile Run - New. 6:48
It takes 9.5 days to go from A back around to A and I feel like it's pretty well rounded and my progress has been steady. I always enjoy the workouts and I try to progress a small amount every workout without getting too eager to put on weight too quickly.
https://youtu.be/TSb9btQwFRc
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Gnome Ofthe Diabase
climber
Out Of Bed
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Feb 11, 2017 - 05:53am PT
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RESPECT,Tim Bellingham, a Vancover photographer he likes to work with
A vast array of subjects including 'ComiCon, Pin-up girls', and athletes. Athletic People in particular—are his favorite subject for photos.
This minimally edited photo features two extraordinarily strong and gifted yoga practitioners and teachers, Amica Hilton and Geoffrey Wiebe. “This pose explores the ways in which very differently proportioned bodies can work together and support each other in extremely challenging poses.
! I'm worried that some over-head shoveling, of East Coast cement snow,
what eventually is layers with frozen 1inch crusts between 4 inches, has actually hurt my shoulder, scapula, rotator cuff? -there is swelling and tenderness in front at my collar bone,
Anyway
Your works outs were a thing in passing I wish I'd payed more attention
Getting old Svcks!
made me look more than I now care to admit ! Life's way of sending one little heads up
If you can only hear it thru the static!
This is not thanx again !
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ß Î Ø T Ç H
Boulder climber
ne'er–do–well
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I only did some 12 ounce curls. : (
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Mar 9, 2017 - 04:37am PT
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You can never go wrong with 12 ounce curls. Just don't forget progression is key. Next week try 16oz.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Mar 14, 2017 - 10:36am PT
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Wow!
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healyje
Trad climber
Portland, Oregon
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Mar 28, 2017 - 05:59am PT
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Well, 64 days later, at the very least you're definitely getting in better shape compared to the first video.
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Mar 30, 2017 - 09:34am PT
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I feel like I'm in so much better shape. Thanks!
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Rexi
climber
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Apr 20, 2017 - 03:27pm PT
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Awesome stuff, i have been following your posts :) you are getting strong!
I know i have mentioned this before and don´t want to be a pain in the ass so please don´t take this the wrong way :)
But.. I think you could make faster progress on the one arm stuff by altering a bit with the approach you go for. I just say so because i think the elastic bands mess with the technical part a little bit. It delays a little bit when you start really pushing the shoulder of the "resting" arm in towards the other arm and then making the exercise quite a bit more difficult. + you could be doing different pullup excersises that are fun and mixing it up always has a little different benifits.
But again, i don´t want to be a besserwisser and you are way strong, keep up the good work. Maybe just drop the elastic bands, tuck that shoulder in and you could finish that one arm pullup :)
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Rexi
climber
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Apr 20, 2017 - 03:35pm PT
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zachh85
Boulder climber
Cleveland
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Topic Author's Reply - Apr 24, 2017 - 01:24pm PT
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Thanks for the feedback.I see your point. I do hope the weighted pull ups will now help as well.
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ß Î Ø T Ç H
Boulder climber
ne'er–do–well
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May 18, 2017 - 09:47pm PT
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^^Clean and Jerk - Olympic lift where weight is raised from floor to overhead in 2 movements (see also SNATCH).
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healyje
Trad climber
Portland, Oregon
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What's you weight now versus day one?
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| Messages 1 - 181 of total 181 in this topic |
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