weirdquark (![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png)
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lifting_heavy_things2011-10-15 06:34 pm
weirdquark) wrote in lifting_heavy_things2011-10-15 06:34 pm
Did a pull-up!
I was going to make a post about how I finished stage 6 of NRoLfW today, but it occurred to me that since this was stage 'do-a-pull-up' I should see if I could actually do a dead-hang pull-up, so I hung off the edge of the bunk bed (the closest thing I have to a pull-up bar) and very very slowly managed to haul my chin up to the level of my hands! I am now alternating between bouncy and not actually believed that I managed it, so I suspect that throughout the evening I'll have to stop what I'm doing and go try again.
Whoo, pull-up! Next step, two consecutive pull-ups!
Anyway.
Workout A
Negative pull-ups: Longest I managed was about 12 seconds, but I was doing these off the edge of the bunk bed and there was friction between me and the bed, so I don't really know if this increased or decreased the time I could have done this off an actual bar.
Horizontal pull-ups/inverted rows (Replaced lat pull-down): I did these hanging off the edge of the bunk bed too, with my feet raised on a Swiss ball that I placed on the bed below. I had been strapping weight to my chest to make these harder, but for the final day where I was supposed to test how many I could do without stopping, I just used body weight and managed 10.
Barbell split-squat: 71 lbs, 2 sets of 10
Push-ups: Feet raised on the window seat, 1 set of 29, 1 set of 25.
Workout B
(Everything here is 2 sets of 10)
Reverse lunge, one dumbbell on shoulder: 25 lbs
Dumbbell two-point row: 40 lbs
Dumbbell push-press: 2x27.5 lbs (Except here, where I only managed 8 reps on the second set.)
Back extension on Swiss ball: 27.5 lbs
Swiss ball jackknife (replaced reverse crunch on incline bench because I don't have an incline bench): No weight, just tried to do them as slowly as I could. Balance sometimes failed me throughout the month, but somehow I managed today without falling over.
Afterwards I tried doing pull-ups off the side of the bunk bed not from a dead hang (about 8 inches above my head; if my arms had been straight it would have required 16) and managed 6 in a row. The last time I tried doing that I think I only managed two. Still, I did not think to do a dead hang pull-up until after I had started those, and after I had done those, there was no way my tired arms could manage it.
Eee, pull-up!
Whoo, pull-up! Next step, two consecutive pull-ups!
Anyway.
Workout A
Negative pull-ups: Longest I managed was about 12 seconds, but I was doing these off the edge of the bunk bed and there was friction between me and the bed, so I don't really know if this increased or decreased the time I could have done this off an actual bar.
Horizontal pull-ups/inverted rows (Replaced lat pull-down): I did these hanging off the edge of the bunk bed too, with my feet raised on a Swiss ball that I placed on the bed below. I had been strapping weight to my chest to make these harder, but for the final day where I was supposed to test how many I could do without stopping, I just used body weight and managed 10.
Barbell split-squat: 71 lbs, 2 sets of 10
Push-ups: Feet raised on the window seat, 1 set of 29, 1 set of 25.
Workout B
(Everything here is 2 sets of 10)
Reverse lunge, one dumbbell on shoulder: 25 lbs
Dumbbell two-point row: 40 lbs
Dumbbell push-press: 2x27.5 lbs (Except here, where I only managed 8 reps on the second set.)
Back extension on Swiss ball: 27.5 lbs
Swiss ball jackknife (replaced reverse crunch on incline bench because I don't have an incline bench): No weight, just tried to do them as slowly as I could. Balance sometimes failed me throughout the month, but somehow I managed today without falling over.
Afterwards I tried doing pull-ups off the side of the bunk bed not from a dead hang (about 8 inches above my head; if my arms had been straight it would have required 16) and managed 6 in a row. The last time I tried doing that I think I only managed two. Still, I did not think to do a dead hang pull-up until after I had started those, and after I had done those, there was no way my tired arms could manage it.
Eee, pull-up!
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This makes me very hopeful about stage 6 for myself.
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I was able to test my lat pull-down at the end of stage 5, and I could do a rep of 88% of my bodyweight. It's possible I could have done a bit more than that but couldn't test it because the next weight interval the machine allowed was too much, but however close I was to bodyweight, doing stage 6 let me make up the difference. So yeah, if you're pretty close by the end of stage 5, be hopeful!
I highly recommend inverted rows to anyone who doesn't have access to a lat pull-down machine; since you're doing 2 reps per set you really do want to be pulling as much weight as you can manage. (I'd also do a couple of inverted rows whenever I walked by a sufficiently heavy piece of furniture, so that probably helped things too.) For stage 5 I used three-point-rows instead of lat pulldowns, but inverted rows would be good here too.
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Instead of the lat pull-down, I've been doing pull-ups to a bar using an assistance band. The advantage is that I'm doing actual pull-ups. But I also have no idea how much assistance I'm getting!
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I have just the icon for this!
\o/ \o/ \o/
I am now alternating between bouncy and not actually believed that I managed it, so I suspect that throughout the evening I'll have to stop what I'm doing and go try again.
And you can come back and look at this post again, just to prove that it really did happen. *g*
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You totally rock.
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