Great Workouts Greg.. I was doing alot of heavy lifting for about 8 wks and then
hit a peak and was feeling weak so I am back to ladder reps and higher intensity
for about 2 months.
Do you do those workouts 2 times a week? I do 1 heavy and then back off on the
2nd day which is anywhere from 3-5 days later..sometimes more if I need the
rest. I workout as my body feels...I will try that seated row on the ball
..looks interesting.
I do a lot of cleans with a bar and dumbells..as well as heavy push presses
and snatches..
will let you know what I can pull up with weight
steve

greg_damian <greg_damian@...> wrote:
Here is a picture of my weighted pullup
http://www.wellnessandpower.com/BIOPHOTOS/90lbchinup.jpg . I am in
my heavy phase for another 6 weeks. Yesterday I raised the weight on
the chain to 122 lbs and was able to do 3 reps. While I was up there
I did two additional "negatives". That is I used my feet to jump up
and then as slow as I could went down with my arms. I did another
set of 4 that was just negatives at 167 lbs. This is about 30% more
than I weigh and while the ecentric movement is very useful for
building strength you have to be careful and move up to this slowly,
over several months. Finally, I did a set of 18 with 42 lbs (33% of
body weight). I did this within a chest/back/core workout. I did a
diagonal pulldown where I am on my knees with cables high pulling
the elbows into my side. Also did this push/pull exercise
http://www.wellnessandpower.com/BIOPHOTOS/PushPull.JPG using 14.5
plates. I can't do this on the ball at that weight. I just spin.
Great for chest, back and core. I switch sides and movements for a
total of six sets of this. Also did ball fly, and a cable chest
raise sort of like the photo in the upper left, except I am
standing.
http://www.colganinstitute.com/newpowerprogram/powerprograminfo/Power
%20Program%20Levels.htm . I also did some specific core work. I do
this once per week and raise the weights every week. I am also doing
a separate arm and shoulder workout where I do weighted chins
similar to above although the weights are lower as there are smaller
muscle groups utilized.

--- In STREND@yahoogroups.com, Matt Bogdanowicz <skate_94538@y...>
wrote:
>
> Steve,
> He uses a chain belt, just like I did today. However they also
make vests, they are quite nice and go up to 100pounds or about 45
kilo. They are quite expensive, but evenly distribute the weight,
quite nicely. We have one at work that goes up to about 30 pounds
or 14kg,
>
> Today I did 10 sets of back in the gym, 22 sets total, but 10
sets of back, 5 of which were pull ups. 2x 10 with a 45 lb plate
(my belt also weighs close to 2lb) 2x 10 with 35 lb, and a quick set
of 20 just body weight. I also did 2 sets of heavy lat pull down.
1x12 @200 (90kg) and one set of 10 210lb (95kg), 2 sets seated cable
row, and one set of lightweight 24 reps low back ext.
>
> It is not quite the same to do seated heavy lat pull downs as it
is to do weighted pull ups. This is for two reasons. First: the
grip is relaxed on the seated lat pull down when the weight comes
all the way up before starting the next rep. This is because the
knees are under a pad which is taking some of the force.
> Second: When you initially make the effort to pull the weight
down there again is the initial opposing force of the legs locking
you down and this makes the weight come down a bit easier, as
opposed to hanging from a bar where all the effort must come from
the back and arms. When doing weighted pull ups your grip is always
stressed there is no rest, they get increasingly tired through a set
of 12 say. Not so on a weighted lat pull down, try it and you will
see what I mean. I did it today and no contest-- much, much easier
to pull more weight down then to hang with weight and pull up. I
would say add at least 25 extra pounds to a seated lat pull down to
equal the weight on a pull up. So if I weigh 145 (65kg) and I am
using 50 (22.6kg) pounds on a weighted pull up, I would need to do
215 (97.5kg) on seated lat to equal it out.
>
> Matt
>
> haygem8 <haygem8@y...> wrote:
> hi matt
>
> how does greg hang the weight or is it on a machine like lat pull
> downs, i use the lat machine with extra weight but it's not the
same
> as hanging with free weight as the pulleys makes it easier i do
set
> of 8 with 150k with alittle help from some one to get me under the
> seat which about 16k over double b/w,but the pulley system on the
> machine makes it alot easier than having it strapped to you palms
> facing as i do chin ups.
>
> regards steve
>
>
>
> --- In STREND@yahoogroups.com, "Matt" <skate_94538@y...> wrote:
> >
> > Greg Damian
> > and I are planning to attempt the record together head to head
in
> > April. Greg's training is going great and he recently did 4
> pullups
> > with 117 pounds! That is only about 9 or 10 pounds under what
he
> > weighs. Here is the current record (644) I spoke with this
> gentleman
> > last week.
> > http://www.sfgate.com/cgi-bin/article.cgi?
> > f=/c/a/2005/12/09/NBGJDG1ELV1.DTL
> > Greg has done 445 pullups in 30 minutes and I have a feeling he
> will
> > be well over 700 in his attempt.
> >
> >
> > As for the email below I already responded back directly.
> >
> > [Happy New Year!
> > Hywel is the one who sent it to me (with critical comments)
> anyway,
> > it was only a simple observation. (I unfortunately don't have
time
> to
> > try and investigate the claim further and that photo was the
only
> > thing I had to go on, so I am sure you will forgive me) Anyway
I
> am
> > sure your attempt was judged correctly and good job on the 610,
I
> > spoke with Guy who has the 644 record and he has submitted his
> video
> > to Guinness, although it wont matter sounds like you me and
about
> > three other guys are out there training for 700. Truth is less
> then
> > 700 will be something of a dinosaur soon.
> > 700 is like a 4:00 mile, and in ten years there well be 100
people
> > who can lay claim to it.
> > My apolagies if I was insulting. Keep training and I hope you
> > compete in a STREND. I think I will compete in the Canadian
> STREND
> > in August. In any case this 2006 will be a year for records!!!!]
> >
> >
> >
> >
> >
> >
> >
> > --- In STREND@yahoogroups.com, "haygem8" <haygem8@y...> wrote:
> > >
> > >
> > > hi matt came across this site over the xmas break interesting
> > > reading the chap you are referring to is myself,
> > > you know one (I seen a picture of the guy who did
the
> > > 512, (terrible form, I can' t believe they let him get away
with
> > > those, his knees were way out there)
> > > what you don,t know is the photos you have seen was
> done
> > > for the local papers only I was asked to do lots of silly
> positions
> > > from one arm to having
> > > one of the kids on my back etc etc if you look
> > > carefully ,if its the photo I'm sure it is,look at the guy to
> the
> > > side it may give it away that the shot is
> > > set up, looks like a rabbit caught in the head
> lights,as
> > I
> > > now know from reading the messages on this site,you are aware
I
> did
> > > a 610 in one hour at the Vi-sport challenge in Belfast and
> > competed
> > > in the comp at 01.30pm same day, the comp is based on the
ultra-
> > > fit,there was some of the top x trainers in the world (hywel
> didn't
> > > come) and to do the above in front of your peers
> > > who would be the first to find fault if there was
> any,even
> > > the judges discounted a few ,I appreciate you could only voice
> your
> > > opinion on the photo ,but I do think
> > > you should be more certain of your facts before you
> post a
> > > message rubbishing someone you don't know,all the more so as
> your
> > > name Matt carries a lot of
> > > respect on this site ,from the messages I've
read,the
> > > people at Guinness have been in the records business,for a
> number
> > of
> > > years and are more than happy
> > > with my form which is tight and tidy (English term)
and
> > > full straight line body at the end of each rep,sorry to go on
> but
> > if
> > > someone posts messages about me I feel I have the right to
reply.
> > > ps have been looking at the strend site ,i must agree
> with
> > > hywel looks a great comp will give it a go even if its just
for
> the
> > > training it would be a good work out,just one more thing
> > > when i first broke the record in jan i didn't do any
> > > specific training i phoned GWR on the Friday to check out the
> > record
> > > which was still 445 and on the Saturday i tried it and did it
> with
> > > ease so I phoned back on the Monday and asked for the form so
I
> > > could do the thing as per GWR rules when it was posted on the
> box-
> > > fit Hywel was the first to tell me that you was the
> > > true champ as I only did 512 and you had done 522 after a few
> > > emails we agreed to disagree but your record was never
accepted
> by
> > > GWR why was this? it could have been down to just
> > > incorrect paperwork who knows, well it's been nice
> emailing
> > > you and look forward to your reply, all the best and a happy
new
> > > year to you and your family and all who visits this message.
> > >
> > > regards Steve and family would love to see the
> video
> > > of your 50 pull ups i think hywel may have a copy
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > >
> > > --- In STREND@yahoogroups.com, Matt Bogdanowicz
> <skate_94538@y...>
> > > wrote:
> > > >
> > > >
> > > >
> > > > I recieved confirmation regarding the review of all
submitted
> > > documents. My camera ran out at 509, and the Marines wife got
> the
> > > rest on her digital camera which had just enough left for the
> > > remaining few. This could have been an issue.
> > > >
> > > > I seen a picture of the guy who did the 512, (terrible form,
I
> > > can' t believe they let him get away with those, his knees
were
> way
> > > out there)
> > > >
> > > > The record is yours-
> > > > I know you will be over 700 you should blow this thing out
of
> the
> > > water. I am so busy running and racing lately, it is hard to
> find
> > > time to lift and concentrate on pull ups. Perhaps in
September
> > when
> > > the best of the track is behind me. I would like to raise
money
> > for
> > > some sort of charity again if I can.
> > > >
> > > > Let me know how you do. Good Luck
> > > > Matt
> > > >
> > > > greg_damian <greg_damian@y...> wrote:
> > > > I just received this response from Guiness. Matt, I am
> surprised
> > > you
> > > > are not listed. Did you receive a confirmation?
> > > >
> > > > I may give this a go next Saturday.
> > > >
> > > > Dear Mr Damian
> > > >
> > > > Thank you for your enquiry regarding your intention to
attempt
> > the
> > > > record for 'MOST CHIN UPS IN ONE HOUR'.
> > > >
> > > > We have attached our recommended guidelines for this attempt
> > which
> > > > provides you with all the details you require to make your
> > > attempt.
> > > > You should ensure that all those participating are aware of
> the
> > > > contents of these guidelines, and your attention is drawn to
> the
> > > > authentication we require when you come to make your claim.
> > > >
> > > > Our standard agreement form for record attempts is also
> enclosed
> > > and
> > > > must be signed by yourself and any other individual who may
> > > > contribute material as evidence (e.g. photos/videos). This
> must
> > > be
> > > > returned with the above documentation in order for us to
> consider
> > > > your claim. Please ensure that your claim ID number (above)
is
> > > > clearly marked on your package and all documentation.
> > > >
> > > > Once the record has been attempted and you have compiled
your
> > > claim
> > > > and completed the standard record agreement form, they
should
> be
> > > > sent to us here at:
> > > >
> > > > GUINNESS WORLD RECORDS, 338 EUSTON ROAD, LONDON NW1 3BD,
> UNITED
> > > > KINGDOM
> > > >
> > > > Once you know the exact date on which you'll be attempting
> your
> > > > record, please let us know by visiting the TRACKING section
of
> > our
> > > > website. Simply follow this link -
> > > > http://www.guinnessworldrecords.com/tracking -
> > > > and enter your membership ID and password. You will then be
> able
> > > to
> > > > alter the date of your attempt and confirm it by ticking the
> > > > checkbox.
> > > >
> > > > Should you not have online access you can always contact us
by
> > > post,
> > > > or telephone, quoting the appropriate membership numbers.
> > > >
> > > > The current record is:
> > > > The record for the most chin ups in one hour is 512 and was
> set
> > by
> > > > Stephen Hyland (UK) in Stoneleigh, Surrey, UK on 22 January
> 2005.
> > > >
> > > > However, you may wish to check with us again closer to
> submitting
> > > > your full claim to be sure that a new record has not been
set
> in
> > > the
> > > > interim.
> > > >
> > > > If you should require any further information, please do let
> us
> > > > know, otherwise we hope that the event goes well and look
> forward
> > > to
> > > > hearing the results.
> > > >
> > > > Yours sincerely,
> > > >
> > > > Amanda Sprague
> > > > Records Research Services
> > > >
> > > >
> > > >
> > > >
> > > >
> > > > Community email addresses:
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> > > >
> > > > To go to the STREND Website:
> > > > http://www.strend.com
> > > >
> > > >
> > > >
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