Bodyweight 10 lbs Weighted Pull-up - New PR
- Thread starter 305pelusa
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pet'
Level 8 Valued Member
Hello,
Really impressive !
Doing only one each side with only bodyweight is my main training goal !
How many time did you train to do that ? Could you explain your training program to do it ? (different moves you used, set and reps)
Thank you very much !
Kind regards,
Pet'
Really impressive !
Doing only one each side with only bodyweight is my main training goal !How many time did you train to do that ? Could you explain your training program to do it ? (different moves you used, set and reps)
Thank you very much !
Kind regards,
Pet'
305pelusa
Level 6 Valued Member
Thank you for the words! And yeah I thought it'd be funny to title it that way. Figured people would get a kick out of that.
305pelusa
Level 6 Valued Member
Hello,
Really impressive !
How many time did you train to do that ? Could you explain your training program to do it ? (different moves you used, set and reps)
Thank you very much !
Kind regards,
Pet'
Hey! How's your OAP training? How far along are you? It takes quite a bit of time but it feels pretty great when you finally manage one I think.
As far as my OACU training goes, I get a couple of reps throughout the day, most days. I don't typically do them in my actual training routine, as I've focused on the Front Lever a lot more. I wish I had a set progression, but honestly I've just been doing them from time to time and yesterday I felt pretty strong.
I think to work up to heavier weights, I'd have to dedicate more training time to them. Doing like several singles for 30 minutes four times a week or so and slowly introducing sets of 2, 3, etc. I'm not too interested in the OAP. It doesn't seem to carryover well to other pulling exercises :/ kinda disappointed about that
305pelusa
Level 6 Valued Member
Gotcha. Yeah I typically worked on assisted positives more than negatives, so my OACU always felt pretty strong from the bottom but it stalled at the lockout in the beginning (most seen to have the opposite problem). Nowadays,if I get a strong enough pull from the bottom, I sort of ride that all the way up. If I miss a rep, it's from a low lockout.
Before doing my first ever OAP, I did a lot of assisted OACUs with a counterweight pulley. I lost it after some lack of training, and got it back after 4 weeks of heavy weighed pull ups. I think I'll be going back to weighted two arm pull ups. I feel like they really strengthen everything!
Good luck!
Before doing my first ever OAP, I did a lot of assisted OACUs with a counterweight pulley. I lost it after some lack of training, and got it back after 4 weeks of heavy weighed pull ups. I think I'll be going back to weighted two arm pull ups. I feel like they really strengthen everything!
Good luck!
305pelusa
Level 6 Valued Member
Training for the OAP was much more regimented and progressive. I detail the exact programming I used in a post on this thread:
OHpullups & pistols
It's a very simple cycling routine. But I was taking off about 5 lbs every 2 months or so. Took about 7 months of pulley training to nail my first on .
OHpullups & pistols
It's a very simple cycling routine. But I was taking off about 5 lbs every 2 months or so. Took about 7 months of pulley training to nail my first on .
305pelusa
Level 6 Valued Member
I'm not sure what you mean. If you're asking whether 3 recovery days was good enough for me or not, it was. The key, really, is in not training to failure. I chose the load and the sets/reps so that I never hit failure. 80/85/90 is pretty conservative to do sets of 5, 4 and 3 reps. I also did NO other pulling exercise during this.
The deload is also very important.
Feel free to modify this as you go btw. I certainly did. Sometimes,I only did 4x5, or 3x5 on the first week. Sometimes the weight by the third week was so light that I used sets of 2. Sometimes I changed the weight in the middle of the cycle of it felt too easy or too hard. Sometimes I didn't even deload and just kept doing 3-5 sets of 3-5 reps for more weeks.
The key, like every good strength program, is in staying away from failure, so you can train often (4 times a week), with 3-5 sets of 3-5 reps. If you use that philosophy for months and months, you will continue to progress. The above template worked week for me as a starting point, but it lends itself to be changed around
The deload is also very important.
Feel free to modify this as you go btw. I certainly did. Sometimes,I only did 4x5, or 3x5 on the first week. Sometimes the weight by the third week was so light that I used sets of 2. Sometimes I changed the weight in the middle of the cycle of it felt too easy or too hard. Sometimes I didn't even deload and just kept doing 3-5 sets of 3-5 reps for more weeks.
The key, like every good strength program, is in staying away from failure, so you can train often (4 times a week), with 3-5 sets of 3-5 reps. If you use that philosophy for months and months, you will continue to progress. The above template worked week for me as a starting point, but it lends itself to be changed around
pet'
Level 8 Valued Member
Hello,
I thank you for your details !
My weight is 61kg and my lightest counterweight to do 1 rep is 7 kg. Then when I use your process for the first week of the first "cycle" I find more or less 12kg for the counterweight.
My question is : to begin your second "cycle", what weight do you choose ? I ask that because your bodyweight is more or less the same (at least mine) for long period
Kind regards,
Pet'
I thank you for your details !
My weight is 61kg and my lightest counterweight to do 1 rep is 7 kg. Then when I use your process for the first week of the first "cycle" I find more or less 12kg for the counterweight.
My question is : to begin your second "cycle", what weight do you choose ? I ask that because your bodyweight is more or less the same (at least mine) for long period
Kind regards,
Pet'
305pelusa
Level 6 Valued Member
Het Pet', I think you might be off on the math. Here's how to do it:
Your 1 RM, at a weight of 61 kg, is with a counterweight of 7 kg. So that means the MOST one of your arms can pull is 61-7=54 kg. Now, for the first week, we want the arms pulling 80% of that. So 0.8*54 = 43 kg. So in order to get your arm to pull 43 kg, at a bodyweight of 61, you need a counterweight of 61-43 = 18kg. Do you see how that works?
Second week would be 85%, so thats 0.85*54 = 46. So the counterweight you want is 61-46 = 15 kg.
Third week, the counterweight would be 12 kg
When you deload, I would pick a day in that week to test your new 1 RM. If you can improve by 1 kg every month, you're doing VERY well (that means you can do a 1 RM with 6 kg instead of needing 7 kgs).
I'd be lying if I said I always re-tested. Sometimes, I just took off some weight and went for the new cycle. Once you work on this for a couple of months, you'll have a pretty good idea of how much weight you can reasonably take off.
One last thing. Remember to pull as much as possible on your counterweight WITHOUT the counterweight moving. You WANT to get as much assistance as you've placed on the counterweight, so that means you need to be pulling on it. Do NOT emphasize the working arm by pulling the least you can onto the counterweight. That will make the exercise much harder, will make the sets/reps harder to get, and cause excessive fatigue. You want the assistance.
Your 1 RM, at a weight of 61 kg, is with a counterweight of 7 kg. So that means the MOST one of your arms can pull is 61-7=54 kg. Now, for the first week, we want the arms pulling 80% of that. So 0.8*54 = 43 kg. So in order to get your arm to pull 43 kg, at a bodyweight of 61, you need a counterweight of 61-43 = 18kg. Do you see how that works?
Second week would be 85%, so thats 0.85*54 = 46. So the counterweight you want is 61-46 = 15 kg.
Third week, the counterweight would be 12 kg
When you deload, I would pick a day in that week to test your new 1 RM. If you can improve by 1 kg every month, you're doing VERY well (that means you can do a 1 RM with 6 kg instead of needing 7 kgs).
I'd be lying if I said I always re-tested. Sometimes, I just took off some weight and went for the new cycle. Once you work on this for a couple of months, you'll have a pretty good idea of how much weight you can reasonably take off.
One last thing. Remember to pull as much as possible on your counterweight WITHOUT the counterweight moving. You WANT to get as much assistance as you've placed on the counterweight, so that means you need to be pulling on it. Do NOT emphasize the working arm by pulling the least you can onto the counterweight. That will make the exercise much harder, will make the sets/reps harder to get, and cause excessive fatigue. You want the assistance.
kodo kb
Level 6 Valued Member
Heh. I knew it was gonna be a one-armed pullup the moment I saw the poster. Strong work as usual 305pelusa!
305pelusa
Level 6 Valued Member
Nice! I can't wait to see you get one!Hello,
Gotcha
I hope it will be fine and I'd be able to pass an OACU soon
Kind regards,
Pet'
Hahaha, yeah. Thank you for the kind words. I don't weigh a whole lot (140 lbs), OAPs, even with a bit of added weight, aren't too bad I'd say. Not as hard as some other folks at 180 lbs or even more! I'd have to do a OAP with 40 lbs added to match that level!
pet'
Level 8 Valued Member
Hello,
@305pelusa
I started 5*5 two days ago @80% (so it's a 18kg counterweight). I felt it pretty well (not exhausted, don't hurt).
So just for fun this morning, I tested 3*3 @90% (so it's a 12 kg counterweight). I felt it more difficult, but I also passed it without being too close to failure. I had the feeling of "working more". Is it "normal" ? Should / ccould I begin with 1 or 2 weeks of 3*3 ?
Kind regards,
Pet'
bodyweight: 61kg
1RM : 7kg
@305pelusa
I started 5*5 two days ago @80% (so it's a 18kg counterweight). I felt it pretty well (not exhausted, don't hurt).
So just for fun this morning, I tested 3*3 @90% (so it's a 12 kg counterweight). I felt it more difficult, but I also passed it without being too close to failure. I had the feeling of "working more". Is it "normal" ? Should / ccould I begin with 1 or 2 weeks of 3*3 ?
Kind regards,
Pet'
bodyweight: 61kg
1RM : 7kg
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