Pull up/Chin ups Challenge 2012?

nice_guy80 · 22-01-2012 11:26pm #1

Would anyone be on for a Pull Ups challenge in 2012???
The pull up/chin up is one of the real indicators of overall body strength

The aim would be have increase your max bodyweight or weighted pull ups/chin ups by the end of February 2012. So thats an increase in a month. Once we get there, we'll push it on further.

Using this thread you could catalogue your progress??

I'm currently stuck on 7 max reps bodyweight chin ups. Would love to get this up to 8 or 9.

Its great to have a little motivation to focus the effort.
Anyone else in?

gymsoldier · 23-01-2012 12:17am

Rule One: No kipping allowed.

Michael 09 · 23-01-2012 12:21am

gymsoldier wrote: »

Rule One: No kipping allowed.

What's kipping?

I like this idea by the way

Spunge · 23-01-2012 12:21am

How low are you supposed to go on a chin-up/pull-up. I find myself going all the way down to hanging then back up to over the bar then down to hanging again. Is this correct ?

Feisar · 23-01-2012 12:48am

I'd be up for this.

Is there a recognized method of increasing them besides "just do more chins".
I seem to remember Hanley posting a chin up routine one time?

I can do 6 at the moment at 98kg body weight.

jugger0 · 23-01-2012 6:16am

Michael 09 wrote: »

What's kipping?

I like this idea by the way

Kipping

https://www.youtube.com/watch?v=tAZaHzd6qAY

Im in, 24 chins at 95ish kg.

mushykeogh · 23-01-2012 8:56am

Spunge wrote: »

How low are you supposed to go on a chin-up/pull-up. I find myself going all the way down to hanging then back up to over the bar then down to hanging again. Is this correct ?

Yes, full hang to chin over bar.

Michael 09 · 23-01-2012 9:00am

Ok so is it pull ups or chin ups? Big difference really! I'll do it for weighted pull ups. I'm at 6 with a 20kg plate

mushykeogh · 23-01-2012 9:01am

jugger0 wrote: »

Im in, 24 chins at 95ish kg.

I mean this in the nicest possible way, Bastard.

ray jay · 23-01-2012 12:22pm

Michael 09 wrote: »

What's kipping?

marathonic · 23-01-2012 12:34pm

Count me in!

My current max is 8 chinups. I was able to do 3 sets of 8 at one point last year but could only do 8/6/4 yesterday.

I usually just go for 8 reps as opposed to failure. However, yesterday, I wouldn't have been able to do a 9th rep. I'll build up to, and continue with, the 3 * 8 (eventually, with weight added) and will retest my max in a fortnight and again at the end of February.

Michael 09 · 23-01-2012 1:13pm

Ok so is it a max chins or may pull ups idea? Or both? There's clearly a big difference between them

wonderboysam · 23-01-2012 1:17pm

was doing 10 easily in September now I'm struggling to do three lol, f*ck you christmas!

marathonic · 23-01-2012 1:19pm

wonderboysam wrote: »

was doing 10 easily in September now I'm struggling to do three lol, f*ck you christmas!

lol... that's the problem with Christmas and bodyweight excercises - if you overdo it, not only do you lose strength, but you put on weight too so it's a double blow for these excercises!

JJayoo · 23-01-2012 1:46pm

30kg x 1

15kg x 7

BraziliaNZ · 23-01-2012 1:58pm

I can do about 15 bodyweight chins, at about 84kg. I'm currently able to do 5 with a 15kg plate, or 8 with a 10kg.

PauloConn · 23-01-2012 2:54pm

I'm more than likely in around the 5-6 range but it's been a while. Working at about 87kgs at the moment.
Must try that out again soon to see where i'm at now. Hopefully where i was last time.

Mauricmo · 23-01-2012 3:17pm

I'm in. Need to test my max pull ups though, no idea where its at right now.

ferike1 · 23-01-2012 3:29pm

8-10 chins BW (88kg) + 30kg

30 chins BW

25 pullups

5 bar muscle ups.

Bartendaz rules!

Michael 09 · 23-01-2012 5:30pm

ferike1 wrote: »

8-10 chins BW (88kg) + 30kg

30 chins BW

25 pullups

5 bar muscle ups.

Bartendaz rules!

I'm so jealous of your muscle ups

PauloConn · 23-01-2012 5:40pm

ferike1 wrote: »

5 bar muscle ups.

Pardon the ignorance, but what's a muscle up when its at home?
And equally jealous of the other numbers.....

rubadub · 23-01-2012 6:24pm

Michael 09 wrote: »

I'm so jealous of your muscle ups

PauloConn wrote: »

And equally jealous of the other numbers.....

I don't think he is claiming he can do them. The bartendaz are a group of guys who do BW exercises in parks, there are several groups like this, sort of like b-boy/breaddancing groups/crews. Checking it on youtube it is actually the 'bar-barians' who have this 'entry requirement' or maybe bartendaz have a similar one

https://www.youtube.com/watch?v=bGFkeG44Klc

This is a slow muscle up, incredibly hard.

https://www.youtube.com/watch?v=fzkYctW6AVk

Michael 09 · 23-01-2012 6:49pm

rubadub wrote: »

Michael 09 wrote: »

I'm so jealous of your muscle ups

PauloConn wrote: »

And equally jealous of the other numbers.....

I don't think he is claiming he can do them. The bartendaz are a group of guys who do BW exercises in parks, there are several groups like this, sort of like b-boy/breaddancing groups/crews. Checking it on youtube it is actually the 'bar-barians' who have this 'entry requirement' or maybe bartendaz have a similar one

He can do them he's posted about it before. He also uses an entirely bodyweight workout if I'm not mistaken. Ferike can shed some light on it

Hanley · 23-01-2012 7:34pm

rubadub wrote: »

I don't think he is claiming he can do them. The bartendaz are a group of guys who do BW exercises in parks, there are several groups like this, sort of like b-boy/breaddancing groups/crews. Checking it on youtube it is actually the 'bar-barians' who have this 'entry requirement' or maybe bartendaz have a similar one

https://www.youtube.com/watch?v=bGFkeG44Klc

This is a slow muscle up, incredibly hard.
https://www.youtube.com/watch?v=fzkYctW6AVk

Next time someone tries a ring dip, turn out like at the end of that muscle up video. And make sure you've a big ass crash mat below you!!

nice_guy80 · 23-01-2012 8:36pm

I'm not going to be an exercise nazi on this!!

you can do chin ups OR pull ups. I tend not to do pull ups due to shoulder issues.
you can vary the grip.
its not a competition.
It's every person challenging themselves to improve.

just record where you are in January and see where you finish up by the end of February.

So you either aim to increase the number of body weight pull ups/chin ups you can do in one set
OR increase the number of weighted chin ups/pull ups (with a set weight)

how to improve?

(taken from ExRx.net)
How to Improve Your Chin Ups This is targeted at those of us who can do a few, but want to improve. Like if we are in the pull-up challenge.

How to Improve on Chin Ups This is mostly targeted at those who can't do a single rep yet, or only a few.

Top 10 Ways to Improve Your Pull Ups A variety of advice.

Keep Your Chin Up: How to master the king of relative strength tests

Enjoy

Turbo_diesel · 23-01-2012 9:02pm

Count me in on this as well. My 1rep max weighted pull-up is 20kg & weighted chin-up is 5reps at 15kg. Currently weigh 70kg. Have not tested a max on weighted chins or bodyweight for a while.
Anyone know what the old IP records were or what's on the board over in Ironside for this?

daveyc21 · 24-01-2012 1:36am

Turbo_diesel wrote: »

Count me in on this as well. My 1rep max weighted pull-up is 20kg & weighted chin-up is 5reps at 15kg. Currently weigh 70kg. Have not tested a max on weighted chins or bodyweight for a while.
Anyone know what the old IP records were or what's on the board over in Ironside for this?

Average record for each weight class in ironside is around 40kg with 55kg by Jay.

JJayoo · 24-01-2012 2:26am

8-10 chins BW (88kg) + 30kg

ferike1 we are not friends anymore

GASMANN · 24-01-2012 11:38am

im in , current bw max on chins is a diiapointing 3 @ 103kg. trying for 6 reps by end of feb

ray jay · 24-01-2012 11:59am

daveyc21 wrote: »

Average record for each weight class in ironside is around 40kg with 55kg by Jay.

For a single chin up? That seems quite attainable.

rubadub · 24-01-2012 3:48pm

Michael 09 wrote: »

He can do them he's posted about it before. He also uses an entirely bodyweight workout if I'm not mistaken. Ferike can shed some light on it

aha I see that now, very impressive, you can check his posts clicking on his name, has routines listed in a few threads. It was the bartendaz thing that threw me.

Hanley wrote: »

Next time someone tries a ring dip, turn out like at the end of that muscle up video.

Here are some crazy ring turned out dips.

https://www.youtube.com/watch?v=yXxQGgwB_FU

I am not sure of how beneficial they are to normal guys, i.e. another exercise of similar difficulty might be better. I read the gymnasts are mainly doing it for competition (where I think you should not touch straps with your arms), I think it also is prehab for joints doing advanced moves, like iron cross. I think the RTO dips strengthen the elbows a lot.

ferike1 · 24-01-2012 5:47pm

Yeah, I train in Raw and do almost exclusively bodyweight stuff. Just started doing Wendler's 5/3/1 programme.
I tried doing ring muscle ups but screwed up my elbows so I am sticking to the bar until I get my shoulders and forearms stronger. Gonna do a lot more dip work on the rings and bar both weighted and unweighted.
I can't do them really slow like in the vid, I do need a bit of momentum. Just purchased an MiR vest to more comfortably do weighted pullup work.

On the bartendaz stuff, I am not implying by any means I am at that level, just that they are big inspiration for my style of training.

Michael 09 · 24-01-2012 9:45pm

Just did a max test on bodyweight (71kg) + 20kg plate and I got 8 reps. Hope to have this in the 10-12 range within a couple of weeks.

nice_guy80 · 24-01-2012 10:24pm

Michael 09 wrote: »

Just did a max test on bodyweight (71kg) + 20kg plate and I got 8 reps. Hope to have this in the 10-12 range within a couple of weeks.

not bad to start off with!

I must weigh myself. First time in 2 years!

wersal gummage · 24-01-2012 10:36pm

people doing weighted chins, when did you start adding weight ???

i can do 5 sets of 10 chins ok, then next few sets are down to 6/7/8 rep range, down to 4 or 5 reps by 10th set.

might try for 4x10 weighted with maybe 15kgs within a month... ??

Turbo_diesel · 24-01-2012 11:03pm

wersal gummage wrote: »

people doing weighted chins, when did you start adding weight ???

i can do 5 sets of 10 chins ok, then next few sets are down to 6/7/8 rep range, down to 4 or 5 reps by 10th set.

might try for 4x10 weighted with maybe 15kgs within a month... ??

Personally if I'm doing weighted chins or Pull-up's I would probably keep the sets & reps between 1-5 or you will smoke yourself fairly quickly. If I'm doing higher reps it will be at bodyweight.

ray jay · 24-01-2012 11:09pm

Wersal I'm pretty much the same, I could manage 5 sets of 10 chins (GVT style) then used assistance for the last few sets rather than drop the reps.

On my old program I started adding weight around when I could manage at least 3 sets of 10 reps. I'd say if you started with +5kg you wouldn't have any trouble finishing 4x10, and you can add more weight when you feel like it. I'd say 10-15kg is doable by the end of next month alright, especially if you're allowing longer rest than GVT prescribes.

Michael 09 · 24-01-2012 11:50pm

I started adding weight because I was doing 15 reps for 4 sets. I also did a session of 10 x 10 so I need the extra weight

PauloConn · 25-01-2012 11:12am

Its worse than i thought, first time on the bar in ages, rep'd out 5 bw (86kg), 4 bw then 4 assisted. Arms are like wet noodles after that (and the other UB training). But still....
Need to get the finger out and own that bar!!!

Turbo_diesel · 25-01-2012 8:56pm

Tested my 1rep max weighted chin-up earlier & got 26.5kg. So hoping to get that to at least 30kg or better.
@daveyc21 if your aiming for a better 1rep max weighted chin up would you just lower the weight & build up the weight & reps slowly? Is doing weighted chins once a week enough?

daveyc21 · 26-01-2012 12:34am

Turbo_diesel wrote: »

Tested my 1rep max weighted chin-up earlier & got 26.5kg. So hoping to get that to at least 30kg or better.
@daveyc21 if your aiming for a better 1rep max weighted chin up would you just lower the weight & build up the weight & reps slowly? Is doing weighted chins once a week enough?

This might not be practical but lets just say weighted pull up was your primary goal:

The condensed version -

Day 1:

You would look at some variation of the weighted pull (weighted pull up is a good one to start on!) Work different width grips / overhand underhand etc. aim for between 1-3 reps and ensure you hit your absolute max every time.

I would then use another form of rowing movement as your main assistance work. e.g. inverted rows. On assistance work aim for 4-8 reps.

What is also a good idea is to work your single arm pull some good progressions online for this.

Concentrate on the weakest part of your pull up and select exercises based on this.

Day 2:

Work on your pull up speed. The more explosive you are the more weight you will move (same as above with 50%)

Day 3:

Repetition type work. Up the volume to essentially increase the size of your pulling muscles more size = more muscle fibres to recruit.

General stuff. Get lighter this always helps.

Turbo_diesel · 26-01-2012 8:34am

Cheers Dave.

mushykeogh · 26-01-2012 8:51am

Did 4 x5 @ a cuddly 93kg, then 3,1,1. Clearly this has nothing to do with lazyness or my love of jaffacakes and bourneville bars, its obviously my genes.

Yea, thats it, iv reached the ceiling of my my genetic potential

PauloConn · 26-01-2012 12:30pm

mushykeogh wrote: »

Did 4 x5 @ a cuddly 93kg, then 3,1,1.

Still so jealous......
No bar this morning, all spin and abs, tackle it again on Monday, after stag weekend, if there's anything left of me:D

BraziliaNZ · 26-01-2012 12:41pm

I weigh 84kg, yesterday I did

6 with 10kg
3 with 20kg (heaviest I've ever done I think)
4 with 15kg
8 bodyweight

Is it worth my while doing 3 reps of 20kg etc? I guess I can try and get 4 out next week. I think I can do about 15 x bodyweight.

I hang all the way down with a wide enough grip but only touch the bar with my chin, some people pull all the way up so their chest hits the bar - which is the correct way?

rubadub · 26-01-2012 12:53pm

I found doing weighted negatives helped my regular weighted ones a lot. It gets you used to how the weight acts on your body.

BraziliaNZ wrote: »

which is the correct way?

I don't think you can really say which is correct, depends on your goals.

On a bodyweight forum I saw lots of people trying to get chinups to a level where they can pass fitness tests for military or being a fireman. These tests often have rules, it would usually be chin to the bar -so it would be foolish to go to a chinup contest and start doing chest to the bar ones, and unnecessarily tire yourself out and lower your reps.

But if you are training for strength you might want chest to the bar, it is an easy way to increase difficulty and could lower your reps into a range you prefer. Conversely if you can only manage 2 chest to the bar chins you are probably better sticking to chin to the bar for now.

You can see some rules & records here
http://www.recordholders.org/en/list/chinups.html

they have separate ones for chins, pullups, 'leg assisted pullups'

Thud · 26-01-2012 1:10pm

rubadub wrote: »

You can see some rules & records here
http://www.recordholders.org/en/list/chinups.html

they have separate ones for chins, pullups, 'leg assisted pullups'

Stephen Hyland must love doing chin ups

ray jay · 27-01-2012 4:31pm

Today I did

chin up single bodyweight+50kg
wide grip pull ups 3x5 bodyweight+29kg, 18 bodyweight

For the next month I won't be doing strength work so I'm interested in seeing if I lose much chin/pull up ability.

Hanley · 27-01-2012 4:36pm

I'd have to check my log, but I think a 50kg x3 chin up is my best at mid 90s.

Have done 20kg 5x5 recently after not doing them for a long time. Planning on including them at every session now for the foreseeable future as I'm trying to get my gunzz up, so I'll at least record my progress with updates from time to time here.

EDIT: Yup 40kg x5 and 50kg x3 around this time last year when I was training them.

ferike1 · 27-01-2012 6:58pm

Tried turning out the rings today doing a static hold. Damn, its tough.

Turbo_diesel · 27-01-2012 9:49pm

50kg weighted chin-up! Some way to go so.... Apparently your 1rep max chin-up should equal your 1rep max bench? The chin-up is the combination of bodyweight plus the weight on the dip belt. Anybody agree with this statement?

Pull up/Chin ups Challenge 2012?

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