WhomtheBellTolls
Level 5 Valued Member
How would you do that? On alternate days or the same day as S&S?I would perform this with S&S but not much else personally.
How would you do that? On alternate days or the same day as S&S?I would perform this with S&S but not much else personally.
7.2% increase in 1 month sounds very niceUsually a sign of cumulative fatigue, overreaching... then you have a deload week, dissipate fatigue, and lo and behold, you can do more than before! Effective programs are hard at times. Sometimes a reframing of the sucky parts being intentional is all you need to enjoy the process a little more.
Agree... 28% is the increase in strength endurance, or performance of max reps. Depending on how one figures the "load" with dips, it might be more like 7% increase in absolute strength. (Let's say the "load" is 150 lbs, 7 reps equates to a 1RM of 180 lbs, and 9 reps equates to a 1RM of 193 lbs. 1RM Calculator 13 lbs / 180 lbs = 7.2%).
How would you do that? On alternate days or the same day as S&S?
Exercise | Initial RM | Test | Percent Change |
Pull Ups (Neutral Grip) | 8 | 12 | +50% |
Dips | 12 | 20 | +67% |
HLR | 4 | 8 | +100% |
Please post a link to the original article. Thanks.I was looking at this again, I was thinking of giving a try but wanted to see if anyone has tried it or what you think. Does this protocol assume you aren’t doing other upper body exercises or is there room for some push-ups or presses?
IIRC this was a newsletter item.Please post a link to the original article. Thanks.
-S-
You do this as a circuit or you complete each excersise sets befor advancing?I was looking at this again, I was thinking of giving a try but wanted to see if anyone has tried it or what you think. Does this protocol assume you aren’t doing other upper body exercises or is there room for some push-ups or presses?
Pull-up, dip, and hanging leg raise protocol
View attachment 20681
I ran this as a circuit, so Pull Ups, Dips, HLR. Repeat as necessary.You do this as a circuit or you complete each excersise sets befor advancing?
Thanks for the reply. for example, 3 times a weekI ran this as a circuit, so Pull Ups, Dips, HLR. Repeat as necessary.
Sorry, it looks like I never replied to this.Thanks for the reply. for example, 3 times a week
10-15’ Pistols
20-30’ of this circuit
10 calves and core
?
Thanks K2S5R. I’ve changed my opinión a but.Sorry, it looks like I never replied to this.
I ran it as Pull Ups, then Dips, then HLR, and repeat that sequence 7 times.
I'd be very hesitant to make drastic changes to this such as the reference to pistols. Pistols have a very high neurological demand as highlighted by Mike Perry and Brett Jones in their "Minimum Effective Dose" podcast: Diving Deep into the Pistol Squat – Episode 50 - Skill of Strength.
Remember, if you alter the program, it's no longer the "program". It doesn't mean you cannot try to weave them in, but just be cautious and cognizant of what those changes may do for recovery, etc.
I usually do a set up chinups, rest a min, then dips. My typically routine involves spreading the 6 or 7 sets throughout whatever my training is for the day. During the warmup I'll start of with a set of chins/dips, at the end of the warmup another set, then usually insert them between changes in movements, then finish off any remaining sets at the end.I can only say what I’ve been doing, which has been doing pulls ups then dips (the hanging leg raises) and repeat.
Not that you asked, but I take about a minute rest between exercises and then more like a 2 minute rest between sets. Somewhat self regulating but I shake off the tension and walk to the same spots in the yard. I’ve definitely tried to avoid over analyzing it all for this cycle.