Hard, honest words about Pull-Ups. And this week's work.
Let's talk about pull-ups.
I have written about them before, several years ago when I was preparing for SWAT tryouts at work. I fell short in the Obstacle Course, but you know where I succeeded that day? Pull-ups. You know where I started when I began training for the tryout?
From.
ZERO.
I couldn't even do one pull-up. I'd heard and believed all the malarkey over the years. "Women have trouble with pull-ups...I can't do pull-ups..." The thing is, if you take stock in those words, they become a false reality. That false reality then becomes a wall, but a silly wall, a weak wall. A wall made of Hollywood movie glass.
I decided I was going to do pull-ups. The wall came down, as they do in Hollywood movies; it crumbled into a million pieces that were not harmless, they required a light broom and a light sweep into a trash can.
Then came the lies. "Do lat pull-downs...do band work....do tricep work...do that weird pull-up assist machine at the gym...do (insert exercise here) to work on your pull-ups...."
Maybe "lies" is too harsh of a word, of course all those exercises help to improve your overall pull-up game, but you know what the magic bullet is? The secret sauce? The THING you need to do, and do over and over, to do your first pull-up?
You need to do pull-ups.
There are several programs out there, the Armstrong Pull-up Program (which I used before and had great success) and Recon Ron, to name a couple. These are great programs if you can already do a at least a couple or a few. But what if you are starting from zero?
1. Get a bar.
I started with a humble but serviceable doorframe bar. If you don't trust your doorframe, and you belong to a gym, use the bar at your gym. If you don't belong to a gym, find a bar at a local park with gym equipment. If you have a a bit of cash to throw at the project, get a basic rack bar. I'll include links at the end of this post.
2. Hang from the bar. Hands forward, roughly shoulder width apart.
3. Pull yourself up.
If you are starting from zero, like I did, you'll probably pull yourself up about 2 inches. Give yourself about 4-5 reps of pulling up.
4. The next day, repeat.
5. The next day, repeat.
If you doubt this method, then I challenge you to give it a try. Two weeks in, I bet you are halfway to your first pull-up, and possibly achieving your first pull-up.
Once you get into a groove of actually doing multiple pull-ups, then you can really shift into the high gear. Weighted. Super slow. Eccentric. Wide grip. Narrow grip. Chin-ups.
This is a subject I am passionate about because I am not the ideal physical build to just knock out pull-ups. I am Scotch-German-Mexican, and the Mexican half is (Proudly!) all in my hips and butt. If I can do pull-ups, then you can do them.
The hardest part is facing that bar each day. The progression is not a steady, upward, diagonal line. There will be the days you do 3, then only 2 the next day. The line of progression is staggered and brutally honest. The only way through this door is patience, consistency, and work.
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Speaking of work, here is this week's:
Tuesday July 30
Brazilian Jiu Jitsu, Triangle set up and entry, and Guard pass via double under grip, using a heavy, lateral, forward pressure on your opponent.
Wednesday July 31
Ballet, the challenge this week was Tempe' lie', without the bar. Placement style tempe' lie' feels like I'm challenging the known laws of physics.
Arnis de Mano, footwork drills
Lifting-
Barbell squat- 5 sets
65 pounds-12 reps
80 pounds-12 reps
90 pounds-10 reps
95 pounds-8 reps
80 pounds-8 reps
Cleans-5 sets
55 pounds-8 reps
65 pounds-8 reps
75 pounds-4 reps, then 80 pounds-2 reps
80 pounds-4 reps, then 85 pounds-2 reps
75 pounds-8 reps
Clubbell swing and to order, with a deep squat, 5 sets for 1 minute each.
Thursday August 1
Brazilian Jiu Jitsu, armor from opponent attempting side control escape.
Saturday August 3
Dog training with Emilee Mahar.
Brazilian Jiu Jitsu private for Emilee (we do trade)
Ballet.
Arnis de Mano drill.
Lifting-
Deadlift-5 sets
70 pounds-12 reps
75 pounds-12 reps
90 pounds-12 reps
95 pounds-12 reps
105 pounds-12 reps
Dumbbell Shoulder Fly-5 sets (gawwwwwd these suck)
10 pounds-10 reps
15 pounds-8 reps
20 pounds-3 reps, then 15 pounds-5 reps
repeat
15 pounds-6 reps
Dumbbell Shoulder Press-5 sets
15 pounds-10 reps
20 pounds-8 reps
25 pounds-6 reps, with spot
20 pounds- 6 reps
20 pounds-6 reps
Dumbbell Bicep Curl-5 sets
15 pounds-10 reps
20 pounds-8 reps
25 pounds-6 reps
25 pounds-6 reps
20 pounds-8 reps
Sunday August 5
Arnis de Mano, "DNA" drill, Dodging and Angling. Sparring, in which I worked on angles and roof attacks.
Shooting at the range!
Just. Train.
Thank you! I've been inspired lately by women in my age group that are rigorously challenging themselves to become fitter and stronger past the age of 50.
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