Pull-up – Page 8 – Nick Momrik's Fitness Logs

Grippy Repeaters

Got another good night of sleep. My traps, arms, and low back are all tight today. In the garage at 3pm.

Warm-up

2:00 SkiErg (460m)
160′ Monster Walk
160′ Lateral Monster Walk

Strength

4 Sets

8/8 Single Leg Lateral Step-ups (24″, 45#)
16 Goblet Kossack Squats (45# DB in front rack)

4 Sets

10/10/10 Three Position Calf Raises (45# DBs, out-neutral-in)
10/10 Landmine Curtsy Lunges (2@125, 2@135)

Those lunges turn in to a cardio session.

Conditioning

2 Cycles

3:00 AMRAP
- 10 DB Box Step Overs (24/20″, 35/20# DBs)
- 15 Pull-ups
2:00 Rest

This got grippy! The step overs were much quicker than I expected, but that was a goal with the lighter weight. I got a pretty good rhythm going. I forgot to chalk up my grips and couldn’t stay on the bar in the first set of pull-ups so after 5 I had to drop, chalk up, and then finish the 10. I did the next 15 unbroken and got 2+11 in that first cycle. In the second cycle I got 2+12 by doing 15 unbroken pull-ups and then I had to go 8-4-3.

Midline

2 Sets

12 Decline Sit-up (30# DB)
12 Parallette Shoot Throughs (5# ankle weights)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Half Kneeling Partner Banded Rotations/Holds (red)

2 Sets

12 Parallette Shoot Throughs (5# ankle weights)
12 Decline Sit-up (30# DB)
20 Floor Wipers (55# plate, 5# ankle weights)
10/10 Banded Rotations/Holds (red)

That ab work was tough too. The shoot throughs really got to me today. I did wear the ankle weights for all of the movements.

Quality Sleep

Got a good night of sleep in my own bed! I feel good after working out every day for over a week. In the garage at 10am.

Accessory

15-12-9-6-3 Strict HSPU
15-12-9-6-3 Strict Pull-up
20-16-12-8-4 Push-up
20-16-12-8-4 Banded Row (step on band)
20-16-12-8-4 V-ups
20-16-12-8-4 Banded Tricep Push Downs
20-16-12-8-4 Banded Curls
30-24-18-12-6 Band Pull Aparts
30-24-18-12-6 Russian Twists

I got the idea from TeamRICHEY and modified it to suit two people. It was an I Go You Go style workout with Brandi. I went 9-6, 7-5, 9, 6, 3 on the handstand push-ups. The new mat is a lot nicer than using a plate and AbMat. The pull-ups gassed quick. Went 9-6, 5-4-3, 5-4, 6, 3 on those. The only other movement I had to take any kind of break was with the rows. I went first on the first five movements and then we swapped and Brandi went first the rest of the way. I used a blue band for everything

Midline

4 Sets

10/10 Banded Partner Rotations/Holds (blue)
14 OH Crunches w/ pause (50# DBs)
20/20s Weighted Side Planks (20# DB)
16 Jack Knives (20# DB)

Hold It

I’m starting to sleep in a little later again. Out in the garage for a 3pm workout today.

Warm-up

5:00 BikeErg (2,550m)
2 sets of 15 Steamboats in each position

Strength

4 Sets

8/8 Single Arm Bench Press w/ OH Hold (50#)
MAX Dumbbell Bench Press (50#)

The single arm presses were done with the dumbbells in a line similar to a barbell and then the max set was with the DBs pulled in, parallel to each other. I did 16-12-10-20 for the max sets. It would be nice to have a set of 60s for dumbbell bench press.

3 Sets

12/12 Static Bicep Curls (25#)
12 Standing DB French Press (50#)

3 Sets

12 Hammer Curls (25# DBs)
12/12 Tricep Kickbacks (25# DB)

Those were some good supersets.

Conditioning

4 Rounds w/ Partner

10 Burpees / Plank
15 Pull-ups / Band Pull Down Hold
15 DB Push Press (35#) / HS Hold
30 Air Squats / Bottom Squat Hold

**One person does the hold while the other does their reps then switch places. Same thing with each movement pairing. Each round alternate your starting movement so you experience both orders for each pairing.

I haven’t done a partner workout with holds like this in years. After the strict handstand push-ups yesterday I didn’t want to get too heavy on the push presses, so I went with the 35 pounders and they were perfect because the last five reps got pretty slow each round. You don’t always have to go heavy to get in solid work. Did all pull-ups unbroken and they felt really good. Even my air squats were fast today. We finished in 18:46.

Heat is Draining

Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.

Warm-up

10:00 Bike Erg (5,092m)
Steamboats
10 Deadlifts (45#)
5 Deadlifts (95#)

Conditioning

10:00 AMRAP

10 HSPU
10 Deadlift (155/105#)
10 Pull-up

In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.

Accessory

3 Sets

10 DB Bench Press
6/6 Single Arm DB Bench Press w/ OH Hold
10 DB Bench Press

These were tough. I used 40-40-45#.

3 Sets

10 Supinated DB Front Raises (15#)
10 DB Chest Fly (30#)

3 Sets

10 DB Shoulder Press (40#)
50m Double DB OH Carry (40#)

3 Sets

12 Standing OH DB Tricep Extensions (50#)

I was close to failure on these. Upper body was dead after all that.

Same Leg, Different Assailant

Got out of bed at 5:30 this morning, but feeling good. I went out the garage early at 9:30.

Warm-up

25:00 BikeErg (12,750m)
20 PVC Passes

2020-06-21-bike-erg

The bike is really quite enjoyable for stuff like this. Nice to get some sun too. Was hoping to have time for a 30 minute ride, but I did not.

Test

MAX Butterfly Pull-ups
Had to beat 30 from May 24, 2016 and smoked it with 42. It wasn’t even really my pull-ups that gave out (all butterfly), it was the breathing! I think I could hold on and even switch to a regular kip if needed and get around 50.

Back Day!

4 Sets

8 Strict Chin-ups

Why are these so hard?

4 Sets

10 Lat Pulldowns (105-105-110-115#)

Switching things up and going heavy for a few weeks.

4 Sets

10/10 Half Kneeling Single Arm Pull Down (cross body, handle, 15-20-20-20#)

4 Sets

10 Seated Cable Rows (double handles, 90#)

5 Set Drop Set

8 DB Incline Back Fly (45# DBs)
4 Max rep Drop Sets (40-35-30-25#)

I increased 5# more than I used couple of weeks ago. Last time, with the lighter weights each set, I hit 12-12-12-20 for my drop sets. Today I did 8-10-10-12, also with the shorter rests since we are helping each other adjust a dumbbell weight.

Midline

4 Sets

8/8 Twisted Weighted Crunches (w/ pause, 75# barbell)
50 OH Hollow Flutter Kicks (75#)
15s RKC Plank
100m Farmer Carry (83# handles)

I finally used the handles I bought three months ago! I was thinking they were 75# carries, but had forgot about the weights of the handles, which are 8# each.

While getting out some jerk blocks as a resting place for the handles, I dropped one down the same leg I got bit by the bike with the other day. Hurt so bad and had a big goose egg right away.

drop-jerk-block-on-leg

Now heading to Leaman’s Apple Barn to get treats for one of their Cider Sundae Fundays!

2020 Murph

Yesterday I did several hours of yard work and then rested other than a few frog stands. Out in the garage at 9am today, when it was already hitting 70° and still near 100% humidity. We just haven’t had this type of weather yet, so today was a hell of a workout for an intro to it!

Warm-up

Monster Walks
20 PVC Passes

“Murph”

2020-murph-mile

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition the pull-ups, push-ups, and squats anyway you like.

I was hoping to run the first mile a little faster and be more consistent through the 20 rounds of 5-10-15 than last year, when I set a PR with 35:28. Then hold on far that last mile run. It was exactly 8:00 on the clock when I jumped up to the bar, compared to 8:26 last year. It took me 17:11 to get through the 20 rounds, compared to around 18:17 last year. Run may have been a little slower this year (9:07) though. My time was 34:18 for a PR by 1:10!

I wore my Garmin watch and planned to use the lap timer because it worked so well last year. I forgot to hit the button after round one and then in round five my wrist must have hit a button to quit the workout so I took it off. I did have a camera going and roughly figured out my round times, which were all under a minute. They were 40, 44, 43, 50, 49 (grabbed chips when watch reset), 46, 47, 51, 51, 54, 52, 56, 57, 55, 54, 55, 55, 56, 57, and 59 (grabbed sunglasses and turned around) seconds.

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Over the years…

2012 – 44:26
2013 – 39:41
2014 – 40:17
2015 – 37:18
2016 – 37:11
2018 – 43:10 (ring rows)
2019 – 35:28
2020 – 34:18

Not bad to keep improving at 40-years-old!

The heat and humidity was pretty nasty. Brandi had the bright idea to do some ab work after, so we did.

Midline

5 Sets

10/10 Side V-ups
10 Parallette Shoot Throughs

We did these I Go You Go style. My core strength is coming back because the shoot throughs were much easier than about a month ago.

Front, Pistol, and Air

Rained for almost two straight days so no golf yesterday and it may not dry up enough to play Thursday. I got some water in my basement that I had to clean up and later spent a little time making improvements to the cable pulley system. In the evening I spent about five minutes practicing hand balancing with the frog stand and wow do my hands and wrists feel it today! Out in the garage at 4pm.

Warm-up

8:00 Airdyne (158 cals, 4.01 km)
Monster Walks
Monster Squats
Front Squat
- 10×45#
- 5×95
- 5×135

Strength

5 Sets

5 Front Squat (165#)
16 Pistols

Front squats felt much heavier than I’d like and the pistols got my heart rate going. Happy to be squatting though. Haven’t done a workout with pistols since November, so they went surprisingly well.

Conditioning

25 T2B
50 Air Squats
25 Pull-ups
4:00 Rest & Repeat

The plan was 25 Goblet Squats (53#), but I didn’t want to push it after the strength work. Fifty air squats turned out to be the worst part of the workout; going from hip flexors in toes-to-bars to that many squats lit up my hips! I went 15-10 on both gymnastics movements for 3:01 in the first attempt. Then I jumped the gun and got up for a few reps after only three minutes of rest! Went 15-10 T2B and 15-5-5 pull-ups for 10:09 with the second attempt.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

**Try to do each round unbroken

It’s been over a year since we did this one. It also happened to be the first time I made it through unbroken with a time of 6:08. I was falling apart in round three and then hit the wall in round four and had to break. Still managed a 6:12 though.

I did a little bit of floor PT exercises, which I’ve been slacking on.

Run Sandwich

My back is a tight from yesterday, especially as I started to warm-up I could feel it. Out in the garage at 4pm.

Conditioning

E3M – 12 Rounds

150m Run
5 Pull-ups
10 Push-ups
15 Air Squats
150m Run

Seventy pull-ups yesterday and another 60 today. 🤷🏻‍♂️ This is a modification of another Ben Smith grinder. Was going to do 15 cal row to start, but Brandi suggested we create a run sandwich and it turned out great. My times were 1:55-2:00-1:56-1:52-1:55-1:58-1:57-1:57-1:58-1:56-1:55-1:52. I purposely slowed down for round two after thinking I went out too hot. The pace was just right though. I felt really good in all aspects today and really surprised myself on the runs. Even my air squats were quick!

Midline

3 Rounds

30s V-sit Crunch
30s Plank Breakdancer Kicks
30/30s Alternating Elbow to Knee + Toe Touch
30s V Sit-up & Over
1:00 Rest

Nasty!

https://www.instagram.com/p/B_OQelyACH3/

40 Rep Superset

With rain in the forecast pretty much all day today I walked 18 holes yesterday and shot another good score. Should I be afraid I’m using it up so early or excited for how good the rest of season could be? My left calf/achilles is still bothering me. Out in the garage at 1:30.

Warm-up

Monster Walks
10 Deadlifts (45#)
10 Deadlifts (95#)
5 Pull-ups
3 HSPU

Conditioning

15:00 AMRAP

10 Pull-ups
10 Deadlifts (135/95#)
10 Russian KBS (70/53#)
10 HSPU

I was thinking somewhere around six rounds would be good for this and I was pretty close. Kept everything unbroken and nearly got through seven, with 6+34. That was a lot of back work and I could feel the first deadlift rep each set when I wasn’t setup properly. So I went slow on the bar, making sure to be solid.

Strength

4 Sets

10 Incline DB Bench Press (45°)
10 Incline DB Bench Press (30°)
10 Incline DB Bench Press (15°)
10 DB Bench Press
3:00 Rest

Big 40 rep superset!! Had no idea what weight to use and I lowered a couple of times before starting. Ended up using 20-25-30-30 pounds and I’m pretty sure I wouldn’t have been able to make it through a set with 35 pounders!

Accessory

3 Sets

10 Standing Snow Angels (8# DBs)
10 Banded Face Pull (red each arm)

I had planned to hit some push presses but my upper body was shot and my back was feeling that workout a bit, so I settled on these movements instead.

Sunday is For Back

I feel surprisingly good after that leg killer yesterday. Last night I poured myself a drink after a tough week and got some solid recovery sleep. WHOOP has me at 46% recovery today, which is understandable after some drinking and two days of tough workouts. Out in the garage at 10am.

Warm-up

15:00 Airdyne (319 cals, 7.79 km)
Monster Walks
20 PVC Passes

Sunday is going to be focused on back for awhile.

4 Sets

12 Lat Pull Downs (90#)
12 DB Pullovers (40-50-50-50#)

The damn pulleys on my cable system were causing too much friction even after I added a bunch of 3-in-1 oil before we started. So then the coating on the cable split open. Guess I’ll have to find some better pulleys.

4 Sets

12 Seated Horizontal Banded Rows (2x red)
12 Seated Back Fly (30#)

This combo was probably the toughest of the day.

4 Sets

12 Straight-ish Arm Banded Pull Down and Backs (2x red)
12/12 Single Arm Seated Banded Pull Downs (red)

4 Sets

12/12 Cross Body Single Arm 90 (15#)
12/12 Kroc Row (elbow out, 30#)

I wasn’t confident in the shoulder positions for those 90s. Flaring out the elbow for the rows is much harder!

Gymnastics

4 Sets

MAX Strict Pull-ups
2:00 Rest

Wasn’t expecting much, but I set a PR by two reps on the first set with 17!! Fell off a cliff from there though with 9-7-7.

Midline

4 Rounds

10 Push-up w/ reach across and move dumbbell (50#)
40 Hollow Flutter Kicks
20 Floor Wipers (45# plate)

I was able to keep everything unbroken. Took me 7:30.

It was a monster session over 2.5 hours with my time on the bike.