Chinup Challenge, 2013

[Jungledoc]

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.

[Dub]

Overhand Pull-ups (Shoulder width)
Goal: 6+ reps.

[ephs]

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

[Proper Knob]

11 bodyweight pullups - overhand grip.

Goal is 11+

[Jungledoc]

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.

[Jungledoc]

Member          Type          Pre-test          Goal          Post-test
Dub             SW PU            NR             "6+"
Ephs            SW NG          [email protected]+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

[robertscott]

maybe close one of the threads eh Doc?

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

[Jungledoc]

This thread is for reporting your progress in the challenge. The other is about training methods.

[ephs]

i'd like to correct your table, doc. i tested 4 reps at +1,25kg :)

[robt-aus]

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.

[Jungledoc]

i'd like to correct your table, doc. i tested 4 reps at +1,25kg :)

Got it. Thanks.

[Jungledoc]

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!

[robt-aus]

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 :)

[Proper Knob]

Doc, you've got me down for chinups on your rather beautiful looking table when in fact i'm doing medium width pullups.

[Jungledoc]

Sorry. I don't always remember from the read to the edit!