View Single Post
Old 03-28-2007, 06:59 PM   #13
-Ross Hunt
Senior Member
 
Join Date: Nov 2006
Posts: 166
Default

Quote:
Originally Posted by Peter Puetz View Post

11. 11 reps x 8 sets ; deloaded with a small band attached to the bar
12. 11 reps x 11 sets ; deloaded with a small band attached to the bar
13. 10 reps x 5 sets
14. 10 reps x 10 sets
15. 9 reps x 9 sets; loaded with 5--7.5kg
16. 8 reps x 8 sets; loaded with 10--15kg
17. 7 reps x 7 sets; loaded with 15--22.5kg
Peter,

JMO, but the leap from session 12 to session 13 and the weighted progression looks pretty tough. I can already do 15-20 chins whenever I want to, but 10x10 would be a tough workout for me, and I'm not sure I could pull off 7x7 with a 45-pound plate.

Of course, I'm really detrained with regard to chins right now, so maybe it's just that my volume tolerance for the exercise sucks.

------------

I'm obviously no Ben Gimball (best strict chins: 22@175, best kipping: 28@175-185), but one thing that seems to work for me when I can make myself spend the time on it is holding the top position for time. The way I did this was to hold bodyweight for time until I hit a minute, and then add weight and work on 30-second holds. I got up to ~45 seconds w/ a 45-pound plate, and that took me from 20 to 22 chins without a whole lot of volume in the actual exercise. I also did some one-arm holds, but this is dicey unless you're very light.

You might plug this in to an overall schedule as a way of training one aspect of the chin while resting the groove of the whole movement; the hold at the top carries over farther than isos usually do, down to about biceps parallel to the ground.
-Ross Hunt is offline   Reply With Quote