Pull ups and press ups: how many can you do?
Discussion
Ok to update - tried this tonight and got 20.
Last rep wasn't exactly smooth but the ROM was decent so I'm counting it :-D
Wide, overhand grip.
Tbh, like diddely, I prefer to stick to the 2-12 rep range and go weighted.
Edit: Bodyweight was 72.5kg
Last rep wasn't exactly smooth but the ROM was decent so I'm counting it :-D
Wide, overhand grip.
Tbh, like diddely, I prefer to stick to the 2-12 rep range and go weighted.
Edit: Bodyweight was 72.5kg
Edited by TheJimi on Monday 1st May 19:16
TheJimi said:
Ok to update - tried this tonight and got 20.
Last rep wasn't exactly smooth but the ROM was decent so I'm counting it :-D
Wide, overhand grip.
Tbh, like diddely, I prefer to stick to the 2-12 rep range and go weighted.
Good work. I prefer to do close grip chins, weighted, rather than pullups. Much more lat activation for me, also allows me to put a lot of strain on the bi's too and over load them.Last rep wasn't exactly smooth but the ROM was decent so I'm counting it :-D
Wide, overhand grip.
Tbh, like diddely, I prefer to stick to the 2-12 rep range and go weighted.
I am getting a little more serious now and separating different gym visits into specific areas, yesterday was mainly back
Hyperextensions, 3 sets of 12
Wide Lat Pull down, 4 sets @ 130 and then some dicking about seeing what the heaviest I can pull is, supersetted with some close grip sets, that seems to hit different muscles, feels like its doing something.
Single arm Dumbell row, 3 sets of 10 at 35 kilos, my hands give out holding the weight before my muscles do
Rear Deltoid thing on the Pec Deck, then turned round and did 3 sets
Dumbell Curls, cant help myself and had a bench, 3 sets of 10 at 17.5 kilos supersetted with dips until failure, I do one arm at a time and try to keep it as stable as possible and I find it easier one arm at a time.
Tricep pull down on cable crossover thing, 3 sets of 10, cant remember weight.
As had some time left (wife was on the Cross trainers) Russian Twists, 3 sets of 20, not great with beer induced indegestion !
Any suggestions, stuff to add, stuff to avoid
Hyperextensions, 3 sets of 12
Wide Lat Pull down, 4 sets @ 130 and then some dicking about seeing what the heaviest I can pull is, supersetted with some close grip sets, that seems to hit different muscles, feels like its doing something.
Single arm Dumbell row, 3 sets of 10 at 35 kilos, my hands give out holding the weight before my muscles do
Rear Deltoid thing on the Pec Deck, then turned round and did 3 sets
Dumbell Curls, cant help myself and had a bench, 3 sets of 10 at 17.5 kilos supersetted with dips until failure, I do one arm at a time and try to keep it as stable as possible and I find it easier one arm at a time.
Tricep pull down on cable crossover thing, 3 sets of 10, cant remember weight.
As had some time left (wife was on the Cross trainers) Russian Twists, 3 sets of 20, not great with beer induced indegestion !
Any suggestions, stuff to add, stuff to avoid
TheJimi said:
No idea what my max pullups is, as I've never actually made a point of trying. My usual rep range for pullups and chins is between 2-12 reps, depending on whether I'm doing them weighted or not (so far max weight is +50kg - target is to get +70kg)
Wait, you have added 50kg in additional weight to your 70-74kg? As in 50kg in iron/weight plates?
garylythgoe said:
TheJimi said:
No idea what my max pullups is, as I've never actually made a point of trying. My usual rep range for pullups and chins is between 2-12 reps, depending on whether I'm doing them weighted or not (so far max weight is +50kg - target is to get +70kg)
Wait, you have added 50kg in additional weight to your 70-74kg? As in 50kg in iron/weight plates?ORD said:
garylythgoe said:
TheJimi said:
No idea what my max pullups is, as I've never actually made a point of trying. My usual rep range for pullups and chins is between 2-12 reps, depending on whether I'm doing them weighted or not (so far max weight is +50kg - target is to get +70kg)
Wait, you have added 50kg in additional weight to your 70-74kg? As in 50kg in iron/weight plates?ORD, I wouldn’t call me absurdly strong, certainly I don’t have a strong bench, because I stopped wide grip flat barbell benching years ago after tweaking my long head bicep tendon doing...well, I don’t actually know exactly what I did
Tbh, weighted pullups & chins are one of those things that look and sound much more impressive than they actually are.
Been pluggin away at these every day, 5 reps x 3 sets is getting relatively easy now, squeezed out an extra rep today on the 2nd set.
Finished up with 2x 3 reps with a 8kg kettlebell hanging from my foot.
Suffered through a 1 minute hang, followed by 30 seconds hang then 5 or 6 sets of hanging leg raises for ab work.
Slowly but surely. I'd really like to get to 10 reps x 3 sets as an interim goal.
Finished up with 2x 3 reps with a 8kg kettlebell hanging from my foot.
Suffered through a 1 minute hang, followed by 30 seconds hang then 5 or 6 sets of hanging leg raises for ab work.
Slowly but surely. I'd really like to get to 10 reps x 3 sets as an interim goal.
I decided to try some weighted pull ups yesterday after my 5 x 5 wide arm pull ups (super-setted with a 5 rep bodyweight bench). I dont think my back was tired, although I had also done squats, which do seem to hit me in the lats.
I found it very hard to do 5 reps with an added 16 kg (held between my feet so I could maintain good posture).
I thought that was pathetic until I considered relative to my bench press. My 5RM bench press is about 105kg (on a good day), and adding 16kg to my bodyweight gives about 97kg for a 5RM pull up. Not too far apart at all. I am quite pleased with that given that bench press is my strongest lift. A bit more work and my pull ups should catch up and overtake.
One point to consider for anyone doing pull ups and concerned about not getting much better - if you are doing a decent programme, your lower body will be getting quite a lot heavier. I have gained about 6kg of muscle in the last year or so. If half to two thirds of that is on my lower body, I have added 4kg of dead weight to my pull up, so I might have got quite a lot stronger without it showing in my max reps.
I found it very hard to do 5 reps with an added 16 kg (held between my feet so I could maintain good posture).
I thought that was pathetic until I considered relative to my bench press. My 5RM bench press is about 105kg (on a good day), and adding 16kg to my bodyweight gives about 97kg for a 5RM pull up. Not too far apart at all. I am quite pleased with that given that bench press is my strongest lift. A bit more work and my pull ups should catch up and overtake.
One point to consider for anyone doing pull ups and concerned about not getting much better - if you are doing a decent programme, your lower body will be getting quite a lot heavier. I have gained about 6kg of muscle in the last year or so. If half to two thirds of that is on my lower body, I have added 4kg of dead weight to my pull up, so I might have got quite a lot stronger without it showing in my max reps.
Pete102 said:
Inspired by this thread I've started incorporating daily pull ups and hangs into my workout routine.
Currently managing 3 sets of 5 full pull up reps (shoulder width with palms facing inwards - very bicep focussed)
Hoping to stretch this out to 3 sets of 10 by a month or two, then start adding weight in.
Interestingly someone mentioned hangs, this is something I've always toyed with as it's brilliant for grip strength in BJJ, I can just about manage a full minute without letting go.
I have toyed with this... question is, when to do them? At the start or at the end (say after already doing squats, rows and bench or OHP). I love hanging though, if you have tight lats and shoulders just hanging it out feels really good. Currently managing 3 sets of 5 full pull up reps (shoulder width with palms facing inwards - very bicep focussed)
Hoping to stretch this out to 3 sets of 10 by a month or two, then start adding weight in.
Interestingly someone mentioned hangs, this is something I've always toyed with as it's brilliant for grip strength in BJJ, I can just about manage a full minute without letting go.
I have also had a go at scap pull ups, the motion is like shrugging your shoulders only you're not lifting the shoulders up rather trying to lift the body up over the shoulder a little. Range of movement is very small but it really gets you.
mcelliott said:
Managed 24 pull ups tonight on my pull up bar at home. However I am suffering from a slight tear in my upper back so not feeling too great on the pull ups. I'm used to using the fat bar at my gym so gripping the fairly narrow bar is heaven.
Yeah, but in fairness to the rest of us mortals, you do practice these at least 10 times per day! Gassing Station | Health Matters | Top of Page | What's New | My Stuff