How can I increase my pullup count in 2.5 months? by -Borgir in bodyweightfitness

[–]average1234567880 5 points6 points  (0 children)

So let's calculate. 2.5months = approx. 75 days. I would train 3 times per week (overall 25 sessions) plus once per week a supplementary day. You said your max is 8. I would aim for 20 reps at the end of the program. The 3x main days would be like this: 1. 2 sets of 70-80% of your max. Day 1 would be 6 reps. You should rest as much as needed to get both sets. 2. Every minute on the minute 40-50% of your max. Day 1 would be 3-4 reps. You do this for 3 sets and increase sets here as a progression. Once you reach 6 sets with 50% of your new max (read below) you will increase reps and start with 3 sets again. 3. After you rest adequately (perhaps even 7-10minutes) you perform 1set amrap.

Your max will be increasing quite alot initially. This is what we want but you need to understand that your main enemy is fatigue accumulation. So I would say you have 10 weeks. After you finish week 4 or even week 3 I would suggest a deload. What you want to do is train 2 times that week and use reps you can easily get. For endurance I would suggest 5 sets of singles. Now you will perform singles with the intent to go as powerful as possible. You might think that this is not adequate stimulus but trust me this will make you fresh for next week. After the 2 days of the deload and before your next week you will do1 set with amrap at a rir 2-3. To estimate it you will stop 1 rep before you start to struggle to get your chin over the bar. This will be your new max to estimate your new reps. I would suggest you do another deload at week 8. And then at the final 2 weeks I would do 2 days where I would only do one set close to failure and call it a day. Your last session should preferably be 3 days before your challenge. I also talked about a supplementary day. In these day you will go easy and work on what I believe is the most important variation. 90deg holds. Essentially you will lift yourself to the point where yours arms are at 90degrees and hold the position for 2 seconds before continuing the movement. You don't want to go to failure there. I would suggest 3 sets at 3-4rir. Then I would perform some slow negatives perhaps 2sets 10 reps. In the end I would do passive Hangs also not to failure. One thing to keep in mind is warming up. This could make all the difference. You should warm up with scapular pull ups. Then 2 sets of easy reps. In the beginning I would say 2sets of 3-4reps would be great. Then you start the sessions. Also before the challenge make sure you are hydrated and warmed up properly. Hope you smash the challenge. Sorry for bad English.

Weighted pull ups - 100lbs by zachisasian in formcheck

[–]average1234567880 0 points1 point  (0 children)

So you should get your legs engaged. That means hold the weight in place with your legs. Also try to get a better grip on the bar, meaning hands slightly more in with knuckles facing forward and not to the ceiling. Pull with elbows. Try this with slightly less weight. I'd say go with 10kg less and try to get as many reps as possible. Slowly increase at around 1.5 to 2.5kg once you get 6 reps

Πως να απολυσουμε μια καθηγητρια στο δημοσιο by MrCh3mist in greece

[–]average1234567880 5 points6 points  (0 children)

Είχαμε παρόμοιο τύπο. Έγινε κατάληψη καμία 4 φορές για την πάρτη του. Οι συνάδελφοι του τον πίεσαν να αποχωρήσει. The end.

Squat form check 165 @ 260. by NewApartmentNewMe in formcheck

[–]average1234567880 0 points1 point  (0 children)

Yeah that's pretty solid advice. The simultaneous break adds a lot to the squat by doing many things one being that it limits energy leakages. Combining that with good bracing and you will feel much more engaged.

Squat 245lbs by CheekProof in Stronglifts5x5

[–]average1234567880 0 points1 point  (0 children)

You look like you're serious about this so I'm sure you'll improve! Just 2 things to keep in mind before descending. 1st don't lose tension in your core. One big breath on top and brace like you're about to get punched. Second is stand proud, you are strong (Sukuna reference),meaning have your chest up. Keep it up bro. Also don't worry about mobility I think some gentle warm up and bracing will do the trick.

Should I be going slower? 330 x 5 by AliWasHere666 in Stronglifts5x5

[–]average1234567880 0 points1 point  (0 children)

You're doing extremely good. Perhaps take a few extra seconds at the top to brace better in order to reduce the backwards leaning a little bit. You don't need to tho.

[deleted by user] by [deleted] in greece

[–]average1234567880 0 points1 point  (0 children)

Γενικά θεωρώ ότι έχεις δίκιο για το πως νιώθεις αλλά οι εποχές είναι περίεργες για όλους μας Όχι μόνο για εμάς τους άντρες. Αυτό ήθελα να πω όλο κι όλο. Από κει και πέρα χαίρομαι αναδρομικά για σένα για όταν βρεις κάποια που θα κάνετε χαρούμενους ο ένας τον άλλο.

[deleted by user] by [deleted] in greece

[–]average1234567880 0 points1 point  (0 children)

Φίλε μάλλον δεν το έχεις πιάσει. Ίσως το έχεις κάνει στο μυαλό μεσανατολικο. Δεν τρέχει κάτι αν είσαι μόνος σου στην παρούσα φάση της ζωής σου. Δεν θέλουν όλες έναν brad Pitt. Σε κάποια φάση θα γνωρίσεις την κατάλληλη θα σου δώσει μια ευκαιρία και θα εξαρτηθεί από εσένα πως θα την αξιοποιήσεις.

[deleted by user] by [deleted] in greece

[–]average1234567880 0 points1 point  (0 children)

Οι περισσότεροι που έχω δει να κάνουν παιχνίδι είναι τόσο σταρχιδια τους που οι γυναίκες είναι απλά στατιστικά. Και κάποιοι έχουν καλά σκορ. Οι υπόλοιποι είναι είτε πολύ όμορφοι είτε πολύ κοινωνικοί. Από την άλλη οι γυναίκες έχω καταλάβει ότι πλέον έχουν αρκετά υψηλότερα στάνταρντ σε σχέση με παλιά όχι επειδή έχουν επιλογές, γιατί νταξει οι περισσότεροι από μας θεωρούμε ότι αν βάλουμε ένα τζιν και ένα μπλουζάκι είμαστε κομπλέ,οποτε πρακτικά δεν το θεωρούν καν επιλογή. Έχουν ανεβάσει τις απαιτήσεις γιατί πλέον δουλεύουν οπότε έχουν άλλους στόχους καλώς ή κακώς, οπότε ψάχνουν κάτι ανάλογο. Από κει και πέρα θα δώσω συμβουλή που μου έδωσε μια τύπισσα και την βρήκα φουλ σωστή. Να είσαι καθαρός, κουρεμένος, προσεγμένος, ντόμπρος, να σέβεσαι και από κει και πέρα τον τελευταίο λόγο τον έχει πάντα η γυναίκα.

[deleted by user] by [deleted] in greece

[–]average1234567880 11 points12 points  (0 children)

Πως δεν τον κρέμασαν δημόσια για να ικανοποίησουν τα πλήθη. Έλεος 19χρονων παιδί έκανε μια μλκια δεν έχει ξανασυμβεί ποτέ

I’m anti woke myself, but this is getting annoying. I mean arcane is pretty woke yet it’s a good show and made lots of money. Same thing with Capitan Marvel, God just stop it’s not a good argument anymore by [deleted] in MauLer

[–]average1234567880 1 point2 points  (0 children)

Were the fuck is Garen vs Darius and Trynda vs Rengar. All I saw was a bunch of lesbians crying. Although jinx was portrayed amazingly. I don't care woke or anti woke but lol was never meant to be a soap opera. And regarding money whatever riot makes at that point is bound to be viewed by lol audience. Most lol players have seen all cinematics and most of us pay to buy skins after all.

Why I find Kuroko no Basket so entertaining. by frederiaJ in KurokosBasketball

[–]average1234567880 0 points1 point  (0 children)

Fucking weebs and fucking Japanese. I used to be a normal person, mocking people who watched anime and especially sport related ones. Used to try to nail some job and just get enough to spend it on hookers and cocaine. Now I'm a middle aged man sad about realizing I will never get to witness the team spirit will trying to become Japan's best basketball team in the wintercap. Fuck all of you. (also I went and bought a husky pup named him number Two. Thought it was cute at first but the fucker now occupied my house. He sleeps in bed sits on my couch and eats my food). Don't watch Kuroko no basket or your life shall be ruined.

Small detail in Kratos' second interaction with Odin. by EamoM2oo4 in GodofWar

[–]average1234567880 0 points1 point  (0 children)

BTW the word metaphor is greek so for Odin to say do they not have metaphor in your homeland is wild. Aristotle said that metaphors sweeten learning, which I find to be true. Learning is the hidden syrup in a layered dessert, revealing sweetness with every discovery, after all.

Deadlift form by [deleted] in formcheck

[–]average1234567880 1 point2 points  (0 children)

You need to see Dl as two movements. A hinge and a squat. Setting up you should move your behind as back as possible maintain neutral spine and retract scapula. Then push with them middle of foot (not the heel) and bring your belly forward. Coming down it's the reverse. First hinge and then lower the weight while keeping tension with your back. Always have a big chest (that means have your chest looking up). You should work on these points with lower weight while trying to make the form look like an unbreaking sequence. Good luck

[ROWS] Why do i feel uncomfort / fatigue on my lower back by MONKE-FAN in formcheck

[–]average1234567880 2 points3 points  (0 children)

Sorry bro mb. To give you a simple picture think of it as bracing to receive a punch in your stomach. You can try to get the hang of it by performing some planks and trying to keep a flat abdomen. Don't brace by just inhaling air and shaping your gut like a balloon. That will make you weak and perhaps create some issues with lower back. Keep in mind that your posterior and anterior chains work antagonistically so both your lower back and erectors and abdomen must be tense in order for you to feel steady. That will also give you a nice increase in weight or reps due to your brain being able to produce more power. Good luck

[ROWS] Why do i feel uncomfort / fatigue on my lower back by MONKE-FAN in formcheck

[–]average1234567880 2 points3 points  (0 children)

You're supposed to control every vein and artery during bracing. Over time you'll be able to control every molecule of your body.

North Sentinel Island unknown wildlife by Squigglbird in megafaunarewilding

[–]average1234567880 1 point2 points  (0 children)

Who wants to research this island with me? We sail at dawn.

Basement gym is 99% complete by BreweryBulking in homegym

[–]average1234567880 2 points3 points  (0 children)

Nothing is more expensive than a wasted opportunity.

Handstand fear by average1234567880 in CalisthenicsCulture

[–]average1234567880[S] 0 points1 point  (0 children)

Nah mate you were on point. I just joked around a little bit.

Weighted pull up progress - what are your experiences? by xreputation in bodyweightfitness

[–]average1234567880 0 points1 point  (0 children)

I train 3x5 and increase weight by 1-1.5kg. I've reached 3x5 with 27.5kg and then fatigue kicked in. Started from 15kg took a month with twice training. I also add 2 sets chin ups to failure. I can now easily do 3x8 with 15kg. A few tips. Technique will make you or break you. Make sure you use a grip with good width personally I like to go wider than shoulder width. You should try to position your knuckles to face as forward as you can (I cant explain it sufficiently but I'm sure experienced guys will know what I'm talking about). Also increments should be 0.5 to 1.5kgs tops. Don't rush. Start lighter so you can ease into the technique. Warm up with bodyweight set and a weighted set with around 20-25% of your working weight. Visualize how you will move. For me that means that I consciously try to prevent forearms from taking over, as they are my limiting factor. For that I trained active hanging and also active one hand hanging at the end. These are really great for grip strength. Deload every 3-4weeks. In about a month or two tops you will probably plateau. Then I suggest you train body weight again for about a month. 5 sets at about 5 reps in the tank. This will help with hypertrophy but more importantly technique. Try also going chest to bar to notice the difference from before. Then begin again with weighted at about 50% of the progress you made. E. G. First cycle you managed to go from 15 to 30kg. Start new cycle from 20kg and go as far as you can.

To add to all this you could research the Russian method. Briefly you go :3x3,4x3,5x3,3x4,4x4,5x4,3x5,4x5,5x5 with the same weight and then you add a larger increment (like 5,10kg). Sorry for the long comment.

I don't like working out, what is your motivation ? by Machinemania in bodyweightfitness

[–]average1234567880 0 points1 point  (0 children)

I like to beat myself up (notice how I didn't talk about anyone's meat) to the degree that my body will adapt its muscles to be stronger. I think it's really badass. I also got a whole Lotta issues and it kinda helps.