Note: Plato - is a period of time during your training, when results do not increase, may even decrease a bit, while you are training with the same intensity.
Thus second season I started with thought - I have to break the Plato. Both of them - physical and psychological. Because I simply couldn't believe that I can do more than 30 pull-ups. It was enough to remember feelings after 15 pull-ups to understand that no way!
I've collected recommendations from Internet and my friends, and here are possible solutions:
- Iso-metric and Iso-dynamic
- Pull-ups with additional weight
- The reverse ladder
I had no idea what works better, that's why started randomly with Iso-stuff and added additional weights later.
Week 8
Iso...
Iso...
Week 9
+11kg
+11kg
Week 10
+11kg
+11kg
Week 11
+11kg
+11kg
Week 12
| Lap 1 | Lap 2 | Lap 3 | Sum | |
| Monday | 15, 10, 5, 5 | 10, 5, 5, 5 | 10, 5, 5, 5 | 85 |
| Tuesday | 18, 10, 5, 5 | 12, 5, 5, 5 | 10, 5, 5, 4 | 89 |
| Wednesday | 13, 8, 5, 5 | 8, 5, 5, 5 | 7, 5, 5, 4 | 75 |
| Thursday | 10, 10, 9, 8, 7 (iso-dynamic, 2 sec Up 2 sec Down, full amplitude) | 44 | ||
| Friday | 10, 5, 5, 5 | 8, 5, 5, 5 | 8, 5, 5, 5 | 71 |
| Weekdays | Final test: 25 | 364 | ||
Week 8 is Iso-week. This approach was recommended by Dmitry Potapov (this guy has really impressive sportive experience). His recommendation - 3 series with 4 laps. 30 sec work, 30 sec rest. Each 5-th pull-up - iso-metric pause (5-7 sec in the middle), and iso-dynamic once a week (pull-ups 2-sec up and 2 sec down not full amplitude), 10-15 at once. The main idea is to keep your muscles under tension, without full amplitude.
| Lap 1 | Lap 2 | Lap 3 | Lap 4 | Lap 5 | Sum | |
| Monday | 12 pull-ups | 10 chin-ups | 9 pull-ups | 9 chin-ups | 8 pull-ups | 48 |
| Wednesday | 12 pull-ups хватом | 10 chin-ups | 10 pull-ups | 9 chin-ups | 9 pull-ups | 50 |
| Friday | 13 pull-ups хватом | 10 chin-ups | 10 pull-ups | 9 chin-ups | 8 pull-ups | 50 |
| Weekdays | Final test: missed in order to have bigger difference next time | 148 | ||||
Another week, another approach. Iso-approach didn't give expected improvements (may be it simply takes more time, but it doesnt matter any more), that's why another refresh for my muscles - additional weight. +25 lb (11.33kg) and lets start with the numbers from the first week...
| Lap 1 | Lap 2 | Lap 3 | Lap 4 | Lap 5 | Sum | |
| Monday | 15 pull-ups | 11 chin-ups | 10 pull-ups | 9 chin-ups | 8 pull-ups | 53 |
| Wednesday | 15 pull-ups | 12 chin-ups | 11 pull-ups | 9 chin-ups | 8 pull-ups | 55 |
| Friday | 14 pull-ups | 13 chin-ups | 12 pull-ups | 11 chin-ups | 9 pull-ups | 59 |
| Weekdays | Final test: 32! | 167 | ||||
Week 10 showed "light at the tunnel end" - I broke the Plato, and finally did more than 27, my new record 32. Will continue in the same way, hopefully next week I'll get close to 40!
| Lap 1 | Lap 2 | Lap 3 | Lap 4 | Lap 5 | Sum | |
| Monday | 15 pull-ups | 14 chin-ups | 10 pull-ups | 12 chin-ups | 10 pull-ups | 61 |
| Wednesday | 15 pull-ups | 12 chin-ups | 11 pull-ups | 9 chin-ups | 8 pull-ups | 55 |
| Friday | 14 pull-ups | 13 chin-ups | 12 pull-ups | 11 chin-ups | 9 pull-ups | 59 |
| Weekdays | Final test: 24 (awful mood after my marathonна) | 175 | ||||
Another week of pull-ups with additional weights. As this week was the final week before my marathon, I concentrated on the running. Next week I'm going to back to plan again and try to finish it's last week. It's going to be crazy week.
Week 12
|
Lap 1 | Lap 2 | Lap 3 | Sum |
| Monday | 30 pull-ups | 22 chin-ups | MAX pull-ups - 10 | 62 |
| Wednesday | 28/34 pull-ups | 20 chin-ups | MAX pull-ups - 15 | 63 |
| Friday | 25/35 pull-ups | 20/24 chin-ups | MAX pull-ups - 15 | 60 |
| Weekdays | Final test: -- | 185 | ||
Mdaa, it looks like number 40 is un-achievable for me, that's why I'll skip final test. Better to have another training week with additional weight, it looks like it is the most effective approach.
UPD: I feel like my weight increased during the last few days. I didn't run because of injury and we had few lunches with the colleagues. Few of them were like you pay 8$ and can eat as much as you want/can, and I have problems with self-control in combination with "as much as you want/can" situations. I hope all additional calories I've got will be used during my next workouts for building new muscles. I hardly believe in 50 before new year... in case I don't manage to do it - will move deadline ;)
YESSSS, Plato is broken! My new record is - 32! Let me be honest, it wasn't the most clear pull-ups, but good enough ;)
My US trip has finished and I came back home! At home I'm still doing pull-ups with additional weight, but weight doubled - 20kg (this is my doughter's weight). BTW, "Family pull-ups" is very funny activity. It looks like this:
Hopefully more weight means better result! But... Houston, we've got a problem! And this problem is New Year Hollydays! Ooooh, there is a big risk that I won't be able to keep my weight on the same level, but will see.
|
|
||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
New Year holidays are in the past, but consequences have evenly distributed over my body as 5 pounds of additional weight. Final test showed that I have to change something again. This time, I'm going to change plan. Another season, another plan, another attempt... No happy end this time, but I'm not going to give up.
No comments:
Post a Comment