TL Health and Fitness Initiative 2010 - Page 34

On April 07 2010 09:05 sob3k wrote:
Anyone here actually gone through a one-arm pullup progression successfully? I've been working one them for fucking forever and I'm really close, just having a hard time with the last little bit. It would be great to hear someones "how I did it" story.


That is unless you are one of those 100lb people who just found out they could do them one day. Fuck you lol.

On April 08 2010 01:49 travis wrote:


no haven't at all and it seems like 1 arm pull is harder than 1 arm chin rite?

anyways I will be there one day just work consistently and try hard

eshlow could do em and I'd bet he still can

On April 08 2010 03:27 sob3k wrote:


yeah, they are harder but infinitely more useful (I'm a rock climber). I've recently just been doing a ton of super offset pullups only assisted with my pinky on the smallest ledge of a hangboard.....sooooo close, but I still cant pull off the real thing. Its definitely an extremely tough skill for me, although I have known people who just "discovered" they could do them after getting up to 25 normal reps of pullups (there is no justice in this world).

On April 07 2010 20:36 Bebop07 wrote:
Hey everyone. I'm starting to eat a lot more and work out, and I'm really used to eating small meals and not a lot of protein. And by small meals I mean..really not even meals, just snacking. But now that I'm eating big, full meals I'm like..passing out/crashing afterwards for a good 10-30 minutes. Just wondering if this is normal or will go away..isnt much fun.

On April 08 2010 01:48 travis wrote:


well I am using a bar and i can't change it's height but i put somethin o nthe ground i could move my feet onto and it was a good idea lol I think I woulda had to let go and prolly fell and hurt myself if I hadn't


anyways eshlow i wanna ask u about my current routine here it is:

warmup (some dynamic stretching, pushups, oblique crunches, hindu squats - like to get nice and hot)

then

60s of FL work
then some 1arm chin work

then 60s of planche work
then a pressing exercizes (this time it was a dips variant)

then I did german hang x2 and some bridging
then I worked on manna, i wanted to do 60s of work, but I only did a middle split hold for 5-10 sec x3, is that good enough?


then I did 2 10sec pike compressions, and I gotta say - those are a bitch
and yet I still hate stretching my hamstrings the most out of them


anyways is that well programmed or is there a better way for me to do this?


oh yeah and one other question - for working on manna I can't even put my hands backwards at all, the farthest I can turn them while they are behind my legs is perpindicular to the direction my legs are pointing

how should I go about developing that type of wrist flexibility

On April 07 2010 09:05 sob3k wrote:
Anyone here actually gone through a one-arm pullup progression successfully? I've been working one them for fucking forever and I'm really close, just having a hard time with the last little bit. It would be great to hear someones "how I did it" story.


That is unless you are one of those 100lb people who just found out they could do them one day. Fuck you lol.

On April 08 2010 04:03 travis wrote:


i love climbing
bouldering really
don't like hassling with harnesses and whatnot
and i want to try to minimize risking my life haha

what do you climb
and what hangboard do u use

imo, from my own experimentation, it feels like any assistance at all, even a pinky on a tiny tiny ledge, is quite a lot of help for 1 arm pull

do u often train 1 arm negatives?

On April 08 2010 18:23 sob3k wrote:



Yeah, me too, been climbing now for about 2 years, before that i was a hardcore swimmer. Currently I'm solidly at V7 range, which is pretty frustrating because I've been stuck here for like 8months due to consecutive pulley injuries on my right and then left hands. Gotta just keep on going though. I have a Metolious Simulator board put up in my apartment.

About the assisted offsets, yeah, I have even moved past that, I now take a small battery and stuff it in the tiniest crimper, which leaves about 1/6 of an inch of sloping ledge for my pinky. It cant possibly be more than 5 lbs of pull. I used to do a lot of negatives at my old house on my bar (especially after I hyperextended my right elbow , but now I don't have very much headroom above the hangboard, which makes them very awkward.

On April 08 2010 18:23 sob3k wrote:



Yeah, me too, been climbing now for about 2 years, before that i was a hardcore swimmer. Currently I'm solidly at V7 range, which is pretty frustrating because I've been stuck here for like 8months due to consecutive pulley injuries on my right and then left hands. Gotta just keep on going though. I have a Metolious Simulator board put up in my apartment.

About the assisted offsets, yeah, I have even moved past that, I now take a small battery and stuff it in the tiniest crimper, which leaves about 1/6 of an inch of sloping ledge for my pinky. It cant possibly be more than 5 lbs of pull. I used to do a lot of negatives at my old house on my bar (especially after I hyperextended my right elbow , but now I don't have very much headroom above the hangboard, which makes them very awkward.

@eschlow

Nice, those 10 L muscle ups are SUPER useful and something I'd love to work on if I had more consistent bar access. Watching your videos made me think of something else though, the front lever, its another skill I want to try. As a gymnast i'm sure you eat that shit for breakfast, any advice on a progression?

On April 09 2010 08:42 eshlow wrote:


How close are you? If you're at straddle front lever ability you can probably get it within a couple months by doing a program with ~50% eccentrics, 25% isometrics and then some various pulling work on the side.

The eccentric I really like is inverted hang 7-10s eccentric through front lever position to hang controlled. Do 2 reps of that in a row... and 3 sets total. Very taxing.


BTW, thanks for the comments guys. It's really just consistent training though. A couple of the guys I work out with have been getting skills much faster than me so it's definitely possible to progress faster. I had to basically experiment with around to found out what worked well and what didn't. So you guys have the benefit of prior experience here. Just stay consistent with training and most of you can obtain a bunch of strength easily.

On April 09 2010 13:43 unknown.sam wrote:

man you're a beast eshlow. i was gonna skip my workout today cause i haven't been getting enough sleep lately but then i saw your vids and i got motivated again lol.

btw what would the equivalent be with weighted dips at/near the end of linear progression?? i'm assuming 1-1.25x bw just like the bench??

On April 10 2010 00:20 Sinep wrote:
I have a nutritional question. Basically, I've been training for 1.5 years and put on a good amount of muscle, but I also put on a bunch of fat due to a poor diet and too much over eating, so since christmas I've been on a ketogenic diet and have had great results, I'm almost down to 10% bodyfat now. My question is though, after I'm back on a "normal" diet, I want to build as much muscle as possible but without gaining any fat. This seems hard to me as on days where I've worked out, I'm retardedly hungry and thereby I'm worried that I'll overeat. I was thinking to eat mainly proteins and aim to eat between 120-140grams a day, but is there any advice here for me (besides choosing healthy carbs and avoiding junkfood)? My own plan for was to eat whole grain wheat for breakfast, like 65% carbs, 7% fat, 14% protein and then a meal of rice and chicken or tuna or some other meat with sauce for lunch and dinner. are there any nutritional experts who could advise me here please? I'll be about 67-68kg at 10% bodyfat (~135-145lb)

On April 10 2010 01:30 Sinep wrote:
How do I find out what my basal metabolic rate is? My activity varies from day to day, generally I'm pretty passive and only weight lift, so I was thinking to eat reduced calories on the days where I just sit around.

On April 10 2010 01:30 Sinep wrote:
How do I find out what my basal metabolic rate is? My activity varies from day to day, generally I'm pretty passive and only weight lift, so I was thinking to eat reduced calories on the days where I just sit around.

On April 10 2010 19:49 Foucault wrote:


66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)

There's your basal metabolic rate. Multiply with 1.2-2.0 depending on how active you are during a day. 2.0 is for a super athlete who works out 3 hours each day, if you sit around and only lift (heavy I assume) weights you would probably land at 1.5 if you do it 4 times/week and 1 hour at a time.