Friday, May 11, 2007

Quick Post - pullup 2

Pull ups again today. Nice quick. Easy.

Why pull ups?
1. Because they are that important to the USMC PFT. They are worth 5 points each for a maximum of 100 points or 20 reps. I am on the cusp of achieving the 20 reps. Of course I haven't maxed out on repetitions since the last PFT in November.

2. They are also very important to building upper body strength. They work grip, forearms, biceps, shoulders, back, abs and even legs. Provided you have weight strapped between your legs which causes you to use more tension than body weight pull ups. Legs are always tired after intense pull up session.

3. They aren't easy. The last time you were in the gym, how many people did you see doing a pull up? A hand stand? Exactly, you might find someone every once in a while. Others are busy attempting to build strength by doing lat pull downs. The problem with this is that you are actually pulling the bar around the body. Too easy. Pull ups require the body to go around the bar. The difference between these exercises is huge and so are the difference in results.

Just do them. Do 50% to 80% of your maximum repetitions every time you get on the bar. You can spread them through the day about 5 or 6 times (grease the groove) or just do them all in one session. When you do them in one session, do 5 sets of 5 reps. When you are able to complete this easily, add 10 lbs. When this becomes easy to do 5x5, add another 10 lbs. Keep repeating. Do them every day!

I probably said this yesterday but I am going to say it again. The handstands between sets is fantastic. I feel more forearm endurance because they are not tight. Also I figure they aren't that different than timed kettlebell overhead holds thus the shoulder girdle gets some endurance work.

Joint mobility
Pull ups 24K:6x4 + hanstand - Just as easy as 3 reps. I will push for 5 on Tue or Wed.

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