Pull-up Challenge, 2012
Posted: Sat Jan 14, 2012 7:26 am
It's that time you've all been looking forward to all year long! It's the Annual ExRx Forum Pull-Up Challenge! (Well, I think we've had the challenge 2 out of the past 3 years, but this year will transform it into a genuine tradition!)
I know, you're just tingling with excitement, but try to calm down and put some thought into this important and oft-neglected exercise. What we've done in the past, is that near the end of January you do a max test on some variation of the pull-up. It needs to be something quantifiable. The challenge is to make a 10% improvement during the month of February.
So, here are some ideas.
A single set to failure (either body-weight or added weight). Count the reps, and increase by 10% rounding to the most convenient integer. This could be either pull-ups, chin-ups, neutral grip pull-ups, wide-grip, whatever.
A fixed set with added weight, and increase the weight by 10%. Not this gets tricky, cause most of us would consider that it should be 10% of the total of your body weight and the added weight. Say you weigh 180, and your best set of 5 is with 45 pounds of added weight. That's a total of 225, so a 10% increase would be 22.5 pounds--that could be a big challenge if you've been doing weighted chins for a while. Again, pick a grip or variation.
Maybe there is another variation, but I can't think of any more right now. I've been out saving lives and stamping out disease into the night, and I'm a bit off my usual razor-sharp game. Anyway, test yourself, and set a goal that's about 10% higher, then train the snot out of the noble pull-up in the month of February. By Feb 1, you complete your test and declare a goal on this thread. I'll post a list of the names of those participating, their current max and their goal. I'll repost it from time to time as more people get on board. Then as you make your goal, you'll report it on the thread, and I'll update and repost the summary.
OK, who's in?
I know, you're just tingling with excitement, but try to calm down and put some thought into this important and oft-neglected exercise. What we've done in the past, is that near the end of January you do a max test on some variation of the pull-up. It needs to be something quantifiable. The challenge is to make a 10% improvement during the month of February.
So, here are some ideas.
A single set to failure (either body-weight or added weight). Count the reps, and increase by 10% rounding to the most convenient integer. This could be either pull-ups, chin-ups, neutral grip pull-ups, wide-grip, whatever.
A fixed set with added weight, and increase the weight by 10%. Not this gets tricky, cause most of us would consider that it should be 10% of the total of your body weight and the added weight. Say you weigh 180, and your best set of 5 is with 45 pounds of added weight. That's a total of 225, so a 10% increase would be 22.5 pounds--that could be a big challenge if you've been doing weighted chins for a while. Again, pick a grip or variation.
Maybe there is another variation, but I can't think of any more right now. I've been out saving lives and stamping out disease into the night, and I'm a bit off my usual razor-sharp game. Anyway, test yourself, and set a goal that's about 10% higher, then train the snot out of the noble pull-up in the month of February. By Feb 1, you complete your test and declare a goal on this thread. I'll post a list of the names of those participating, their current max and their goal. I'll repost it from time to time as more people get on board. Then as you make your goal, you'll report it on the thread, and I'll update and repost the summary.
OK, who's in?