Jump to content
SAU Community

Recommended Posts

This morning tried pull ups again..

13

10

9

7

Welcome to the inconsistent world of pull-ups lol. Being body weight, your numbers will fluctuate with what you eat that day :thumbsup:

  • 1 month later...

Awesome thread, can't believe I didn't see it earlier!

I noticed earlier in the thread there were some chin-up numbers thrown in too, so I'll include those as well as my pull-up numbers. With my current training program, I only have 1 working set, which is further broken down in to 3 "rest pause" sets. Google Doggcrapp training for a better explanation. Cliff notes..... You do your first working set. Go to absolute failure, drop down, 10 - 15 deep breaths. Failure again, more deep breaths. Failure again, then you're done.

So.. at a height of about 175cm, and a body weight of 92kg @ around 13%bf...

Pull ups:

15

12

9

Chin ups:

22

17

13

To give a bit of insight... I was doing these same numbers at 85kg (about 2 months ago), so I'm quite happy with my strength progress. Will try 'normal' sets soon, with a bit of time in between each set, instead of my current 15 seconds or so.

Edited by Dajae

Not impossible but very unlikely...more plausible that by 200 in a row he means 200 in succession. Ala what many people I know claim similarly with push-ups, when they really mean sets...

I've seen those videos of those ripped Russian kids who do nothing but pull-ups all day and weigh <60kg, they usually top out below 100. But you do tend to find towards the end that they sit in a dead hang as a rest between reps.

He said they are proper, arm straight full length pull ups. I kept saying are you sure? He said yes. Said he trains 4 to 5 hours a day. 2 hours is boxing specific training the rest is hitt cardio and upper body training he said he does mainly cable work too.

Agreed. Possible, but very unlikely. To have numbers like that would put him into that "elite" bracket. How much does he weigh do you think? Anyone training 4 - 5 hours a day, is either blessed with amazing superb genetics, not training hard enough, or on steroids.

But hey.. tell him to make a video. That'll put a sock in our mouths eh?

Would actually love to see a video of it, not just to prove a point on the internet, but would be pretty amazing just to see it. Talk about a blood pump...

Speaking of pull-ups, in my current state I'm pulling

20

15

10

This is after being sick and taking a month off. So I've lost strength, but have also lost a few kg to balance that out...thus similar numbers to pre-sickness. It's quite a strange feeling actually, the difference in the motion compared across two different body weights.

Indeed! It would be quite the accomplishment... Especially if he actually weighs a fair bit. I mean, rock climbers that weigh <60kgs have no issue doing 30 - 50, but a big boxer doing 200? Damn.

Nice numbers man! With the pronated grip, I like going wide to hit more upper back and rhomboid action.. As a result, my elbows tend to get a little sore.

Do you get the same as this? Or are your pull ups done with only a slightly wider than shoulder width grip? If I bring my pronated grip in somewhat, I can manage a few more reps (18), but I feel it less in the upper back, and more in my forearms.

Anyone here like neutral grip pull ups? I find these to be the best of both worlds.

My pull-ups are neutral grip. I used to do wide pronated, but after (a likely unrelated) shoulder injury, I started back on pull-ups with a neutral grip for less strain on the injury. Can probably do a couple more reps this way than wide, but it does still feel like a complete motion. I feel like you can get a slight rowing benefit too, without kipping the legs up, as you can easily change the angle of your body using longitudinal hand grip (if you have the strength) and leg position to hold that angle in place. It definitely hits the abs/core hard.

Between those and deadlifts I don't feel the need to do much else, except maybe something for rear delts.

Ah ok, nice work. You're definitely right in regards to shoulder friendly benefits.. much kinder than wide pronated.

For all my pull ups/chins, I keep my legs out straight in front of me, at an angle. I find it helps keep more tightness throughout the motion, and yes, very good stimulus in the core region.

I wish I could just get away with deads and squats for "frontal core" strength.... eg abs... However my physio advised me to include some form of weighted 'crunch' movement (back friendly variety) as my lower back tends to be much stronger than the opposite muscles..

Face pulls are great for rear delts and shoulder health. Ever had much experience doing them?

In terms of that crunch movement, assuming I know what you're talking about, three recommendations for exercises I've enjoyed on the front side:

1. Captains chair leg raises, as many of these "machines" keep the lower back static with pads and, provided you have no hip issues, shouldn't give you any injuries beyond a stretched hamstring from raising too high. I usually do it after deadlifts to finish off abs, but coincidentally it's a good stretch for the hamstrings after getting them tightened on deads.

2. I have a nautilus type crunch machine that is basically a seated crunch. You can keep adding weight to it and I felt my abdominal wall develop some real thickness to it using this. Didn't take me long to max out the weight stack for 20 reps but the problem is that, like all machines, if your body isn't proportionate to it (even though it's adjustable), you can cause yourself some damage at high weights because of the rigid motion...which sounds more ironic than it is. My lower back got a bit twitchy after prolonged use of this one, though maybe I was too focused on doing more weight and lost my technique in trying to leverage it.

3. Kneeling crunches on the tricep pushdown (for lack of the proper term for this exercise), where you kneel on the ground, hold a pushdown rope behind your head and do crunches towards the ground.

I've given face pulls a go and they felt very awkward and it did mess with the joints a bit - could have been a bad angle. I must try again since my shoulder has advanced a bit. It would probably help to have someone watch and advise if I'm doing them properly, too, as all well and good to think you are doing it but it can look very different!

In terms of that crunch movement, assuming I know what you're talking about, three recommendations for exercises I've enjoyed on the front side:

1. Captains chair leg raises, as many of these "machines" keep the lower back static with pads and, provided you have no hip issues, shouldn't give you any injuries beyond a stretched hamstring from raising too high. I usually do it after deadlifts to finish off abs, but coincidentally it's a good stretch for the hamstrings after getting them tightened on deads.

2. I have a nautilus type crunch machine that is basically a seated crunch. You can keep adding weight to it and I felt my abdominal wall develop some real thickness to it using this. Didn't take me long to max out the weight stack for 20 reps but the problem is that, like all machines, if your body isn't proportionate to it (even though it's adjustable), you can cause yourself some damage at high weights because of the rigid motion...which sounds more ironic than it is. My lower back got a bit twitchy after prolonged use of this one, though maybe I was too focused on doing more weight and lost my technique in trying to leverage it.

3. Kneeling crunches on the tricep pushdown (for lack of the proper term for this exercise), where you kneel on the ground, hold a pushdown rope behind your head and do crunches towards the ground.

I've given face pulls a go and they felt very awkward and it did mess with the joints a bit - could have been a bad angle. I must try again since my shoulder has advanced a bit. It would probably help to have someone watch and advise if I'm doing them properly, too, as all well and good to think you are doing it but it can look very different!

For the leg raises, I could never seem to feel it adequately enough in my abdominal muscles.. My hips always felt like they were doing more of the work. I tried a variation where I would hold a light dumbbell between my ankles, and with a bend at my knees, I would raise my upper legs up, and then try to "tuck up" my pelvis to my chest.. Seemed to work a little better for me.. However when a few friends tried, it had the opposite effect! Strange how everyone reacts so differently at times.

Yeah nice.. I have something similar, a weight plate loaded hammer strength crunch machine. Really like this machine.. The machines upper and lower portions are required to move, rather than just the upper/lower without the other. Definitely noticed some more "popping out" action with these!

Ahhh yes.. I love cable crunches. Such a good exercise if the form is good, ie, no swinging motion. The fact that it can be weight resisted is also a big win for me. I always believed that if you're training the rest of your body against a resistance (usually increasing weight), then the same should be done for the core. Planks with a 20kg plate resting on my glutes is also good for some isometric strength.

Face pulls can be tricky that's for sure! Found out I was doing them wrong for quite some time. Here is a video I found which helped me...


(couldn't get the linking feature thing to work :/ but if you go on youtube and search "face pull technique", the video by scott herman fitness is the one )

I'll watch you

:ninja:

Lol'd so hard. That emoticon is so good.

Edited by Dajae
  • Like 1

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • Yep super expensive, awesome. It would be a cool passion project if I had the money.
    • Getting the setup right, is likely to cost multiples of the purchase price of the vehicle.
    • So it's a ginormous undertaking that will be a massive headache but will be sorta cool if pulled off right. And also expensive. I'm sure it'll be as expensive as buying the car itself. I don't think you could just do this build without upgrading other things to take the extra power. Probably lots of custom stuff as well. All this assuming the person has mechanical knowledge. I'm stupid enough to try it but smart enough to realize there's gonna be mistakes even with an experienced mechanic. I'm a young bloke on minimum wage that gets dopamine from air being moved around and got his knowledge from a Donut video on how engines work.]   Thanks for the response though super informative!
    • Yes, it is entirely possible to twincharge a Skyline. It is not....without problems though. There was a guy did it to an SOHC RB30 (and I think maybe it became or already was a 25/30) in a VL Commode. It was a monster. The idea is that you can run both compressors at relatively low pressure ratios, yet still end up with a quite large total pressure ratio because they multiply, not add, boost levels. So, if the blower is spun to give a 1.4:1 PR (ie, it would make ~40 kPa of boost on its own) and the turbo is set up to give a 1.4:1 PR also, then you don't get 40+40 = 80 kPa of boost, you get 1.4*1.4, which is pretty close to 100 kPa of boost. It's free real estate! This only gets better as the PRs increase. If both are set up to yield about 1.7 PR, which is only about 70 kPa or 10ish psi of boost each, you actually end up with about 1.9 bar of boost! So, inevitably it was a bit of a monster. The blower is set up as the 2nd compressor, closest to the motor, because it is a positive displacement unit, so to get the benefit of putting it in series with another compressor, it has to go second. If you put it first, it has to be bigger, because it will be breathing air at atmospheric pressure. The turbo's compressor ends up needing to be a lot larger than you'd expect, and optimised to be efficient at large mass flows and low PRs. The turbo's exhaust side needs to be quite relaxed, because it's not trying to provide the power to produce all the boost, and it has to handle ALL the exhaust flow. I think you need a much bigger wastegate than you might expect. Certainly bigger than for an engine just making the same power level turbo only. The blower effectively multiplies the base engine size. So if you put a 1.7 PR blower on a 2.5L Skyline, it's like turboing a 4.2L engine. Easy to make massive power. Plus, because the engine is blown, the blower makes boost before the turbo can even think about making boost, so it's like having that 4.2L engine all the way from idle. Fattens the torque delivery up massively. But, there are downsides. The first is trying to work out how to size the turbo according to the above. The second is that you pretty much have to give up on aircon. There's not enough space to mount everything you need. You might be able to go elec power steering pump, hidden away somewhere. but it would still be a struggle to get both the AC and the blower on the same side of the engine. Then, you have to ponder whether you want to truly intercool the thing. Ideally you would put a cooler between the turbo and the blower, so as to drop the heat out of it and gain even more benefit from the blower's positive displacement nature. But that would really need to be a water to air core, because you're never going to find enough room to run 2 sets of boost pipes out to air to air cores in the front of the car. But you still need to aftercool after the blower, because both these compressors will add a lot of heat, and you wil have the same temperature (more or less) as if you produced all that boost with a single stage, and no one in their right mind would try to run a petrol engine on high boost without a cooler (unless not using petrol, which we shall ignore for the moment). I'm of the opinnion that 2x water to air cores in the bay and 2x HXs out the front is probably the only sensible way to avoid wasting a lot of room trying to fit in long runs of boost pipe. But the struggle to locate everything in the limited space available would still be a pretty bad optimisation problem. If it was an OEM, they'd throw 20 engineers at it for a year and let them test out 30 ideas before deciding on the best layout. And they'd have the freedom to develop bespoke castings and the like, for manifolds, housings, connecting pipes to/from compressors and cores. A single person in a garage can either have one shot at it and live with the result, or spend 5 years trying to get it right.
    • Good to know, thank you!
×
×
  • Create New...