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 38 Pull-ups 50 Dips

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Sosna

Sosna

Posts : 217
Join date : 2011-08-11
Age : 28
Location : Glasgow, Scotland

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PostSubject: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptySun Sep 09, 2012 10:44 pm

My max pull-ups have increased dramatically over the past 8 weeks, just thought I would share my video.

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NGN

NGN

Posts : 515
Join date : 2012-07-17
Age : 43
Location : San Diego

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 12:29 am

DUDE...nice job!

I got maybe half those numbers. Well I can crank some dips but still Wow!

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Bevinator



Posts : 244
Join date : 2011-07-14

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 2:00 am

Truly great work man!
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Fit-Bull90

Fit-Bull90

Posts : 27
Join date : 2012-08-26
Age : 29
Location : Slovenia

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 8:56 am

Amazing job! How did you train for this? Just max pull ups and dips everyday or did you use any other methods?
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Sosna

Sosna

Posts : 217
Join date : 2011-08-11
Age : 28
Location : Glasgow, Scotland

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 9:37 am

Thanks all Very Happy

To reply to your question Fit-bull90 I'll have to explain what I've been doing for the last 6 months.

Basically in months 1-4 I was on a strength building phase where I would do weighted pull-ups (ranging from 20kg - 60kg), One arm Pull-up training and finally weighted muscle-ups. During these months I would rarely max out my bodyweight pull-ups as my goal here was to become as strong as possible.

Then from months 4-6(now) I have stopped my strength phase and moved onto an endurance phase where I have been greasing the groove with Pull-ups and doing the "Mini BBR's" routine which you may have seen on my youtube channel. The main reason i've done this is because I now feel I have enough strength for the BBR's and now it's just a matter of increasing my endurance.

I didn't just do this for no reason however, I have been following a few things I have read in the book "Overcoming Gravity By Steven Low".

Here is a direct quote from his book:

"The Repetition Continuum

The repetition continuum has strength at one end and endurance at the other. The strength side is attained through low repetitions and heavier weight where a 1 RM elicits the most strength. Endurance occurs with less strength and more repetitions. There are three very important points to take away from the repetitions continuum:

1. Strength and endurance cannot be optimally trained at the same time since they are opposite ends of the spectrum.
2. Developing maximal strength increases the potential for maximum endurance.
3. Strength takes longer to develop than endurance/conditioning."


Note the last 2 points, In essence the stronger you are the the higher capacity for endurance you will have.

Also Strength is a skill that takes a long time to build but when you have the strength endurance will be much easier to develop.

Sorry for the long post but I just wanted to explain my reasoning for my training so others could understand.
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Fit-Bull90

Fit-Bull90

Posts : 27
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Age : 29
Location : Slovenia

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 9:55 am

Thanks for the detailed answer. My endurance sucks big time, so I should probably focus more on strength for now.

What is your opinion on the OG book? I have heard some nice things about it. Would you recomend it?
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Sosna

Sosna

Posts : 217
Join date : 2011-08-11
Age : 28
Location : Glasgow, Scotland

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 10:35 am

Fit-Bull90 wrote:
Thanks for the detailed answer. My endurance sucks big time, so I should probably focus more on strength for now.

What is your opinion on the OG book? I have heard some nice things about it. Would you recomend it?


Honestly I bought it thinking it would be pretty good however it is much better than I expected. There are so many gymnastic exercises in it I'm sure I'll probably never achieve. It is very detailed in every area you would like, progressions, exercises,routines, recovery, injuries, diet, strength, endurance, flexibility, balance. You name it there will be something about it. It's over 500 pages long. If you are serious enough about this training and can afford to spare the cash go for it.
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ironloo

ironloo

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Age : 30
Location : Glen Cove NY

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 12:46 pm

Good stuff man your on the way to bbr's! Some people here think that if they can do 45 dips in one set, 25 pull ups in one set, 55 pushups in one set, that they can combine them and magically have the bbr's. It don't work that way those should be easy reps for sets and sets easy once someone can maintain those reps and more for sets. You got the mups easy.

This might help.

3sets 5 min rest in between each superset.

Set 1 = 55 dips-:30rest-35 pull ups:30rest - 65+ pushups
5min rest
Set 2 = 50 dips-:30rest-30 pull ups :30rest- 60+ pushups
5min rest
Set 3 = 45+ dips-:30 rest-25+ pull ups:30rest- 55+ pushups

Bonus set too boost endurance this set don't count just extra.

Maxout dips no rest, maxout pull ups no rest, max out pushups
no rest max static hold top of dip, no rest max static top of pull up, no rest max static pushup top hold Done!



These are supersets to build the inside of the BBR's.
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Bevinator



Posts : 244
Join date : 2011-07-14

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 9:09 pm

Great stuff here. I swear I remember reading your log recently and you said your max was 28. Regardless inspirational dude! I think I need to step up my endurance training as well so I can get along with smashing out the BBR by the end of the year.
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Zeromni

Zeromni

Posts : 393
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Age : 29
Location : boston

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 10, 2012 10:28 pm

nice man get to 40 pull ups
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Sosna

Sosna

Posts : 217
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Age : 28
Location : Glasgow, Scotland

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyTue Sep 11, 2012 9:34 am

Thanks everyone, Great little routine here Lou I'll have to give this a shot in the next couple of days, However I doubt I'll maintain these numbers I might need to scale it down slightly.


ironloo wrote:


3sets 5 min rest in between each superset.

Set 1 = 55 dips-:30rest-35 pull ups:30rest - 65+ pushups
5min rest
Set 2 = 50 dips-:30rest-30 pull ups :30rest- 60+ pushups
5min rest
Set 3 = 45+ dips-:30 rest-25+ pull ups:30rest- 55+ pushups

Maxout dips no rest, maxout pull ups no rest, max out pushups
no rest max static hold top of dip, no rest max static top of pull up, no
Bonus set too boost endurance this set don't count just extra.
rest max static pushup top hold Done!
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pista1993

pista1993

Posts : 65
Join date : 2012-02-17
Age : 25
Location : Slovakia / Komárom

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyTue Sep 11, 2012 11:21 am

Great tips and Brutal endurance! Smile
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Fed X

Fed X

Posts : 2566
Join date : 2011-07-14

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyWed Sep 12, 2012 10:04 pm

awesome sets & nice house bro!

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NGN

NGN

Posts : 515
Join date : 2012-07-17
Age : 43
Location : San Diego

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyFri Sep 14, 2012 1:14 pm

Sosna,
you gotta post the full ROM one you sent me too....awesome! you guys are in for a treat.

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Sosna

Sosna

Posts : 217
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Age : 28
Location : Glasgow, Scotland

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyFri Sep 14, 2012 10:21 pm

NGN wrote:
Sosna,
you gotta post the full ROM one you sent me too....awesome! you guys are in for a treat.



No problem, Here we are everyone a Full deadhang to chest max pull-up set.

NGN messaged me the other day and was curious as to my full ROM max so I decided to give it a go.

I could have done more but I had lost my explosiveness and the last few would not have been the full ROM. That of coarse was not the point in the set.

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Rauliuxas

Rauliuxas

Posts : 92
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Age : 24
Location : Kaunas

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptySat Sep 15, 2012 8:09 am

Sosna wrote:
NGN wrote:
Sosna,
you gotta post the full ROM one you sent me too....awesome! you guys are in for a treat.



No problem, Here we are everyone a Full deadhang to chest max pull-up set.

NGN messaged me the other day and was curious as to my full ROM max so I decided to give it a go.

I could have done more but I had lost my explosiveness and the last few would not have been the full ROM. That of coarse was not the point in the set.


can you tell me how you trained for strenght?how many times a week you train pull ups,dips ,the weight set's reps and everything .i would realy appreciate
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Sosna

Sosna

Posts : 217
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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 17, 2012 7:48 pm

Rauliuxas wrote:


can you tell me how you trained for strenght?how many times a week you train pull ups,dips ,the weight set's reps and everything .i would realy appreciate


Sorry for the late reply,

For my strength training I trained 2-3 times a week, focusing on Heavy pull-up sets and oap progressions.

Something I loved doing and I have not done for a while was weighted pull-ups starting at 40kg and dropping 10kg each set.

so for example:

40kg 6 reps
30kg 9 reps
20kg 12 reps
10kg 15 reps

3-4 mins break between sets

I also did the exact same thing for Dips starting at 50kg.

I only trained for strength when I wasn't sore.
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Sosna

Sosna

Posts : 217
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Age : 28
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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyMon Sep 17, 2012 7:56 pm

ironloo wrote:


3sets 5 min rest in between each superset.

Set 1 = 55 dips-:30rest-35 pull ups:30rest - 65+ pushups
5min rest
Set 2 = 50 dips-:30rest-30 pull ups :30rest- 60+ pushups
5min rest
Set 3 = 45+ dips-:30 rest-25+ pull ups:30rest- 55+ pushups

These are supersets to build the inside of the BBR's.

Did a variation of this today, Not quite as intense but still killed me.

I'll work up to this one eventually.


Set 1 = 50 Dips - 30 sec rest, 25 Pull-ups - 30 sec rest, 50 Push-ups 30 sec rest

10 mins

Set 2 = 45 Dips - 30 sec rest, 25 Pull-ups - 30 sec rest, 40 Push-ups 30 sec rest

10 mins

Set 3 = 40 Dips - 30 sec rest, 24 Pull-ups - 30 sec rest, 35 Push-ups 30 sec rest

Very Good workout, 10 Mins rest was probably a bit too much but I'll work on getting it down. It was still really hard though, just shows me how much I need to improve my overall endurance.

The Push-ups kill me every time, even though I can do 80+ fresh.

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Rauliuxas

Rauliuxas

Posts : 92
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Age : 24
Location : Kaunas

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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyTue Sep 18, 2012 1:16 am

Sosna wrote:
ironloo wrote:


3sets 5 min rest in between each superset.

Set 1 = 55 dips-:30rest-35 pull ups:30rest - 65+ pushups
5min rest
Set 2 = 50 dips-:30rest-30 pull ups :30rest- 60+ pushups
5min rest
Set 3 = 45+ dips-:30 rest-25+ pull ups:30rest- 55+ pushups

These are supersets to build the inside of the BBR's.

Did a variation of this today, Not quite as intense but still killed me.

I'll work up to this one eventually.


Set 1 = 50 Dips - 30 sec rest, 25 Pull-ups - 30 sec rest, 50 Push-ups 30 sec rest

10 mins

Set 2 = 45 Dips - 30 sec rest, 25 Pull-ups - 30 sec rest, 40 Push-ups 30 sec rest

10 mins

Set 3 = 40 Dips - 30 sec rest, 24 Pull-ups - 30 sec rest, 35 Push-ups 30 sec rest

Very Good workout, 10 Mins rest was probably a bit too much but I'll work on getting it down. It was still really hard though, just shows me how much I need to improve my overall endurance.

The Push-ups kill me every time, even though I can do 80+ fresh.


NICE!Smile
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Rauliuxas

Rauliuxas

Posts : 92
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PostSubject: Re: 38 Pull-ups 50 Dips   38 Pull-ups 50 Dips EmptyTue Sep 18, 2012 1:21 am

Sosna wrote:
Rauliuxas wrote:


can you tell me how you trained for strenght?how many times a week you train pull ups,dips ,the weight set's reps and everything .i would realy appreciate


Sorry for the late reply,

For my strength training I trained 2-3 times a week, focusing on Heavy pull-up sets and oap progressions.

Something I loved doing and I have not done for a while was weighted pull-ups starting at 40kg and dropping 10kg each set.

so for example:

40kg 6 reps
30kg 9 reps
20kg 12 reps
10kg 15 reps

3-4 mins break between sets

I also did the exact same thing for Dips starting at 50kg.

I only trained for strength when I wasn't sore.

Well that's insane strenght i'll try that to Smile
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