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Well, it’s official. I am now going to fully stop posting here and will solely update the new site. Visit me at www.distincthealth.com! I am still finalizing everything, but the site itself works, looks good and has all of the functionality as this one. More to come!
I assume you’re reading this article because you desire to know the ‘secret’ to doing tons of pull-ups, or to doing well any exercise for that matter. Well I’ve got a method here thanks to Pavel Tsatsouline over on DragonDoor that will have you making Marines cry in a matter of months.
Here’s the thing though, it’s not some crazy secret supplement or new training method. In fact, it’s common sense! To be able to perform rep after rep, just do more of them, more often!
Pavel writes of an experience where he uses this method to enable his father-in-law to break his old Marine Corps personal record:
Just a couple of months earlier I had put my father-in-law Roger Antonson, incidentally an ex-Marine, on a program which required him to do an easy five chins every time he went down to his basement. Each day he would total between twenty-five and a hundred chin-ups hardly breaking a sweat. Every month or so Roger would take a few days off and then test himself. Before you knew it, the old leatherneck could knock off twenty consecutive chins, more than he could do forty years ago during his service with the few good men!
It’s amusing and quite easy, but it works extremely well. Most people don’t think of such obvious solutions. They’re sitting around doing reverse curls and cable pull-downs until the cow’s come home and not achieving any worthwhile results. He claims the five keys to success are intensity, repetitions, volume, frequency and exercise selection. Sounds redundant, but it’s not. He lays it all out simply and with much humor in the actual article, entitled ‘Greasing the Groove‘, so go read it!
Filed under: bodyweight, fitness, gymnastics, Health, The Lumber, training/workout examples
Yesterday’s bout of death was a crazy 30 Muscle-ups for time, or 120 pull-ups and 120 dips if you cannot do the MU or don’t have proper equipment. I’m not sure whether I agree that 4 pull-ups and 4 dips is an effective replacement for 1 muscle up for me personally, as I can do 1 muscle-up (however silly I may look) and the level of exhaustion feels more like 2 explosive dip/PU combinations. Needless to say, I only did half of the RX’d substitution explosively and by bringing myself back from the dead many times. I am the new Lazarus of bodyweight training.
Today’s workout is easy and something I never thought I’d see from CrossFit: Run 5k!
I think I’m going to do 5 – 10 miles on my road bike instead.
Thruster 3-2-2-2-1-1-1-1-1 reps
Oh yeah, did I mention that I’m chuckling my ass off over the phrase ‘thruster video’? No? Well I am, so there…
Crossfit posted this really great site by John Gill today which has a lot of ‘feats of strength’ on it, such as the one armed chin using only the little finger, etc. Now that’s TRUE strength! Really motivational!!
Pretty brief workout today:
5 sets of 5 reps for shoulder press. I really wanted to sub in handstand pushups, but figured I would just do them as crossfit intended this time.
5 rounds each of -
Run 400 meters
30 Box jump, 24 inch box
10 hanging leg raises
Really felt awesome today. The last two days of ‘rest’ were very much needed, even though I spent those days doing yard work and stuff.
Bicycle sprint 1200 meters
95 pound Thruster, 9 reps
Bike sprint 800 meters
3 sets of 5 Pull-ups
95 pound Thruster, 3 sets of 5 reps
Bike sprint 400 meters
2 sets of 5, 2 sets of 6 Pull-ups
95 pound Thruster – 2 sets of 5, 2 sets of 6
Today’s workout made me realize how much I will enjoy tomorrow (rest day)…
21-15-9 reps of
- 225 pound Deadlift
- Handstand push-ups
I had to substitute 100 lb military presses for the 15 & 9 rep rounds of HSPUs b/c I just could keep form any longer. Oh well, the next bout of workouts are gonna rock; I just have that feeling…
Today’s workout was almost a puker:
Complete as many rounds in 20 minutes as you can of:
I got around 18 or 19, I can’t remember. First I warmed up with some agility work (think obstacle course without the fun); then the ‘workout’; and then I did some handstand stuff, one set of weighted dips and calf raises. I was so toasted afterward that I just sat on a chair outdoors and sipped water for 10 minutes.