ExRx.net

Exercise Prescription on the Net
It is currently Thu Jul 31, 2014 10:46 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 66 posts ]  Go to page 1, 2, 3, 4, 5  Next
Author Message
 Post subject: Chinup Challenge, 2013
PostPosted: Sun Jan 20, 2013 7:57 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
The time is at hand! The time when real men (and women too, of course) reach overhead for the bar. The time when biceps bulge, lats throb and traps tremble.

For those who have joined since last February, this is now an annual event. It is a challenge, but not a competition--it is possible for every participant to be a winner!

Here's how it works. You pick a pull-up variation--pullup, chinup, neutral grip pullup, even things like a towel grip or alternate grip. You can choose a wide-grip or narrow grip variation if you'd like. It could be an assisted variant as well. It could be weighted.

At the beginning of February, test yourself. Then during the month, you train that exercise, trying to increase by 10%. How that is measured is also up to you. For most, it is in number of reps, but other measures are possible. For weighted chinups, you could total your body weight and added weight, then try to increase that amount by 10%.

You can do whatever you want, but the number of reps in a single set is the simplest way. If you want to say something like "total reps over 3 sets", that's fine, too.

Once you decide what exercise you will use, post here and tell us what it is, and what your current max is. State clearly what your goal is. Report progress here, particularly when you reach your goal.

Join in discussion of pull-up training on a separate thread, which I will start.


To summarize:

Pick the pull-up variation you will focus on in February.

No sooner than January 31, test a max on that exercise.

Report on this thread which exercise you will train, and what your goal is.

No later than February 28, test a max again, and report it here.


I'll lock the thread about March 2.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Fri Feb 01, 2013 1:13 pm 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Wed Sep 14, 2011 1:40 pm
Posts: 1141
Location: Lapland, Finland
Overhand Pull-ups (Shoulder width)
Goal: 6+ reps.

_________________
Physical Preparedness Coach
Co-Owner of UniFit Oy.


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 3:13 am 
Offline
Member
Member
User avatar

Joined: Thu Jun 30, 2011 3:17 pm
Posts: 618
Location: Ostenfelde (GER)
pull ups with neutral grip and a close grip (approx. shoulder width):

today: 4 reps with bw (approx. 77,3kg) + 1,25kg = 78,55kg

goal: at least 4 reps with bw +10kg

_________________
"his hands can't hit what his eyes can't see" - muhammad ali


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 6:24 am 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sun Aug 31, 2008 4:46 am
Posts: 1406
Location: Manchester, UK
11 bodyweight pullups - overhand grip.

Goal is 11+

_________________
What if the Hokey Cokey really IS what it's all about?


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 8:01 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Great! Thanks for those who have already started.

I tested yesterday, got 9 medium-grip chinups. That's a bit disappointing, since I FINISHED last year with 14. I have trained chinups all year, but have gained some weight. Didn't think it was that much. So the goal is 10.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 8:14 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Member          Type          Pre-test          Goal          Post-test
Dub SW PU NR "6+"
Ephs SW NG 4@+1.25k 4 @ +10k
Proper Knob MW PU 11 12
Jungledoc MW PU 9 10
robertscott NG NR 10 @ +10k
rbt-aus PU 3 6

SW=shoulder width; WG=wide grip; NrG=narrow grip; CG=close grip
PU=pullup (overhand, pronated); CU=chinup (underhand, supinated); NG=neutral grip (palms facing each other)
+10#=body weight plus 10 pounds

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 9:04 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Thu Apr 24, 2008 7:20 pm
Posts: 4422
maybe close one of the threads eh Doc?

My goal is 10 at +10k, neutral grip, deadhang


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 9:12 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
This thread is for reporting your progress in the challenge. The other is about training methods.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Sat Feb 02, 2013 9:44 pm 
Offline
Member
Member
User avatar

Joined: Thu Jun 30, 2011 3:17 pm
Posts: 618
Location: Ostenfelde (GER)
i'd like to correct your table, doc. i tested 4 reps at +1,25kg :)

_________________
"his hands can't hit what his eyes can't see" - muhammad ali


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 1:42 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 851
Location: Sydney, Australia
late max test.
3 pullups. had to improvise and ended up using the concrete roof of a bbq area near where I live. silly suspended gym membership.
goal is 6.


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 1:54 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
ephs wrote:
i'd like to correct your table, doc. i tested 4 reps at +1,25kg :)

Got it. Thanks.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 1:56 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
robt-aus wrote:
late max test.
3 pullups. had to improvise and ended up using the concrete roof of a bbq area near where I live. silly suspended gym membership.
goal is 6.

Doubling is a hard in a months, but I wouldn't discourage you from trying!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 2:17 am 
Offline
Member
Member

Joined: Sun Jul 05, 2009 6:07 am
Posts: 851
Location: Sydney, Australia
Absolutely - I suspect if i'd been using a conventional bar instead of a concrete ledge (nothing to wrap my thumb around) my initial test would have been higher.

Last year I was hampered by the unavailability of a straight bar at the gym I was using. I had to use all sorts of things to train. I figure this year I will really inconvenience myself :)


Top
 Profile  
 
PostPosted: Sun Feb 03, 2013 4:49 am 
Offline
Advanced Member
Advanced Member
User avatar

Joined: Sun Aug 31, 2008 4:46 am
Posts: 1406
Location: Manchester, UK
Doc, you've got me down for chinups on your rather beautiful looking table when in fact i'm doing medium width pullups.

_________________
What if the Hokey Cokey really IS what it's all about?


Top
 Profile  
 
PostPosted: Tue Feb 05, 2013 6:08 am 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7496
Location: Kudjip, Papua New Guinea
Sorry. I don't always remember from the read to the edit!

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 66 posts ]  Go to page 1, 2, 3, 4, 5  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Exabot [Bot] and 14 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group