Exerbabble for 10-25-6

I was going to lift anyway, today, because you just can’t keep me away for that long. It was just a minor strain. Besides, I feel better after I lift. And, I figured I could do some active recovery. Today’s workout:

Pull-ups:
6 @ BW
4 @ BW
3 @ BW
2 @ BW
2 @ BW
2 @ BW
2 @ BW
1 @ BW
1 @ BW
1 @ BW
1 @ BW
2 @ BW
2 @ BW
1 @ BW
2 @ BW
1 @ BW
1 @ BW
1 @ BW
1 @ BW
2 @ BW
1 @ BW
2 @ BW
1 @ BW
F @ BW

Total sets: 24
Sum of pull-ups: 42

Diad L
Seated Calf Raise: 9, 8, 7 @ 110 lbs
Leg Press: 15, 15, 12 @ 420 lbs

Triad U
DB Incline Press: 8, 8, 7 @ 35 lbs
Cuban Rotation: 8, 5, 3 @ 40 lbs
Back Extension: 10, 10, 10 @ BW

current bodyweight: 155

This marks the first time since June that I’ve done a workout that wasn’t HGM. It should be painfully obvious what my initial goal was. Yes. Pull-ups until failure. I initially thought I’d do 100 pull-ups. Then I realized I’d never make it. I thought 50 pull-ups. Again, realized I may not make it. But, considering my relative strength, I figured Pull-ups Until Failure was something I could do. If you told me to do 24 sets of pull-ups, I’d probably laugh at you. But when you’ve reached the point when all you can do is pop out singles, there’s no concept of sets. There’s just One More Rep.

I’m surprised as all hell at the rep progression. I also didn’t pay attention to rest periods. I had the famed One Lift A Day in mind. I just paced back and forth until I felt ready, and then attacked the bar again. After the initial four singles, I felt myself rise up a little faster, so I tried for a second rep. I just assumed that after I hit failure trying for the second rep the first time, I wouldn’t be able to hit a second rep at a later time. After that, I tried for a second rep when I didn’t struggle immensely to get my bar up and over.

The side-effect of this is an improvement of my pull-up form. In doing only a single, I had to make sure that I wasn’t cheating at all. Grab the bar, bring my feet up so I’m hanging, then pull-up. None of that cheating on the first rep. CNS activation is most powerful on first reps, so doing pull-ups in good form over and over again has to be good. I got a good pump in my lats first, then my biceps. Though, it did disappate after I finished. I normally think I suck at pull-ups, but it was nice to just keep doing them. Focus on your weaknesses.

24 sets of pull-ups ate a good amount of time, so I picked up the pace. Seated calf raises, as standing calf raises might require lower back stabilization. Leg press, as dirty as it is to use, was a necessary evil. I surprised myself with how many I could pop out. I guess my legs really were preexhausted in Phase II by the time they hit the leg press. Got a good initial pump in my quads, though unfortunately, I could walk up the stairs afterwards with no problem.

I haven’t done DB inclines since last February or so, so I tried them with ten lbs more than I did then. way to make myself feel improved! Cubans for the rotator cuff, and some bodyweight back extensions for “active recovery”. Do keep in mind I usually use a 35 lb plate or heavier. I felt nothing uncomfortable or painful. Couldn’t even tell I strained my back. Still, I went slow and made sure not to hyperextend.

This was fun. I think I’ll be good to go on Saturday. I’ll just keep my snatch-grip deadlifts at 185 and make sure my form is good.