Thought to self this week:
“I need to add volume to my two arm chin ups in order to get a one arm chin up some time soon.”
I figured this because of my push ups… I’ve always been able to do 30-50 push ups in one set because I was always exposed to them and practiced them. Now I can do 2 one arm push ups in a row!!
The ugly truth with chin ups is that I’ve had limited practice in my life, and have rarely exceeded 10-15 chin ups in one set.
This tells me a couple of things… firstly, I will improve quickly because I am not an elite Chinner and secondly, I have a lot of regular chin ups ahead of me to perform (assuming the process to a Chin up is the same as to a Push up).
Second thought to self:
“The Chin up is all strength relative to body weight”
Looking at the body composition of a well-known one arm chinner; Frank Medrano, it is clear that he’s going to weigh less than me and lift a lot heavier things than me.
Looking like Frank Medrano is one step towards meeting my goal.
Actions from my Thoughts
I opted for extra Strength Circuit Training to get rid of my dead weight…
18minutes (or 15rounds)
3 Chin ups
3 Squat Jumps
3 plyo Pushups
3 Ab wheel rollouts
3 Handstand rocks (like handstand walking but leaning against a wall)
After a full workout, I ended up with 45 Chin ups on top of my 24 Rack chins total. I was able to do a greater volume by lowering the reps. The Chin ups were some of the best feeling chins I’ve ever done. Full stretch and chest to bar with ease. 😉
Next week I plan to do a max two-arm chin up test to see if I am closer to a single arm chin up. With the expected fat loss and strength gains, I am hoping to punch out a personal best set of regular Chins.
- Check out my progress on the Lat Pulldown after two weeks:
60kg on the right hand for 2. The left hand could only manage 1 rep for 1 set J
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