Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 12-08-2010, 07:07 PM   #71
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

Okay, so I just got my pullup bar set up in my new digs, and I also have the little toy I bought (http://www.lifelineusa.com/en/produc...n=all-products) and I can actually do an assisted pullup from a dead hang. WOO HOO! I do have to put the stirrup thing kinda high, right above my knee, with two out of three of the cables in (60 lbs. assistance each) though I could probably put my feet closer to the ground if I had three cables.

Anyway, I can do about two or sometimes three assisted pullups from a dead hang with the thing. Is there a recommended protocol? Like should I just grease the groove and do 1-2 whenever I walk past the thing? Or should I raise it higher or add assistance so I can do sets? And if so, what sets?

So excited I can do something from a dead hang even though it is assisted. And that it's measurable...i.e. I'll be able to lower the thing, or take off a band, eventually, and actually (gasp!) measure progress.

Also should I alternate? Can do wide grip, regular grip, neutral, pullups, chinups, etc.
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Old 12-15-2010, 07:25 AM   #72
Jae Chung
New Member
 
Join Date: Dec 2009
Location: Bloomington, IN
Posts: 11
Default

Sounds like you've moved toward a solution, but did you ever do weighted negatives?
Jae Chung is offline   Reply With Quote
Old 12-15-2010, 12:59 PM   #73
Ryne Clos
New Member
 
Join Date: Dec 2010
Posts: 22
Default

Do you think that weighted statics, holding at the top for 5 seconds and then dropping into a negative and back onto a box, would help? I am going to try those myself.
Ryne Clos is offline   Reply With Quote
Old 12-15-2010, 06:16 PM   #74
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

Quote:
Originally Posted by Jae Chung View Post
Sounds like you've moved toward a solution, but did you ever do weighted negatives?
Nope. Don't really see the point since it's only the pull from dead hang that I have trouble with.
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Old 12-15-2010, 06:18 PM   #75
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

Quote:
Originally Posted by Ryne Clos View Post
Do you think that weighted statics, holding at the top for 5 seconds and then dropping into a negative and back onto a box, would help? I am going to try those myself.
Not doing weighted and not using a box. I got my new assistance thingy so I can start from a dead hang.

Anyway I decided on my program. I am just doing GTG from a pretty high start point with my assistance thingy, and once it's easier and I can do 3-5 I will lower the band/knee stirrup thingy, and then when I can easily do 3-5 from the lowest level I'll take off one band and start higher again and go down from there until I can do 3-5 with one band from the lowest level and then I'll see if I can do one from a dead hang without the assist.

Thanks for the suggestions though!
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Old 12-16-2010, 02:13 AM   #76
James Evans
Senior Member
 
Join Date: Nov 2006
Location: London
Posts: 594
Default

Yael, I think you've got it figured out pretty well there. Run with that, be patient and let us know how you get on. Try not to force any reps.
__________________
The rationale for reduced gin intake and the knowledge of the perils of alcoholism and attendant metabolic derangement has almost entirely come from physicians and researchers.
James Evans is offline   Reply With Quote
Old 03-06-2011, 03:17 PM   #77
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

Okay, so update on this... I've been doing assisted pullups with the Pullup Revolution thing, and even though I can't get a pullup from a dead hang yet, I *am* now able to get a lot closer. I can get from a deadhang to maybe 60 degrees. I need 90, of course, and it took me several months to get from 0 to 60, but it's definitely a start.

I've been using all three bands, which say they offer 60 pounds of resistance each, but since I weigh less than 180 (but more than 120) I'm not sure how accurate that is. I can do about 8 pullups with full resistance (starting as high as I can--so pretty much max resistance, max bands). I am thinking of dropping down to just 2 bands at some point.
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Old 05-02-2011, 07:11 PM   #78
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

Another update... two months ago I said I could get from a dead hang to maybe 60 degrees, now I can get from a deadhang to 90 degrees. For some reason I can't get from 90 to the actual pullup, even though I can do a pullup starting at 90 degrees... so more practice.

I can do one pullup with just one band--which is supposed to offer 60 lbs of support, but on the bottom instead of the top, so it's pretty much the lowest level of support for the thing I can use. But I can only do one pullup at that setting. And since I'm doing Joel's program and doing pullups at tempo I need to have more support.

Getting there! Slowly but surely.
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Old 07-26-2011, 08:52 PM   #79
Bruce Jane
New Member
 
Join Date: Jul 2011
Location: USA
Posts: 4
Default

Well your pull ups workout has been fantastic and awesome. Thanks for posting your way and i will also try to follow this pattern. Thanks for the posting.
__________________
Yorba Linda Fitness Trainer
Bruce Jane is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 11:08 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator