When training with heavy weights, I believe in only training a body
section once per week to provide sufficient recovery time to the
muscle. Besides that, probably the biggest thing that helps me is
keeping a detailed log of my workouts. I know exactly what I did
last week and always strive to lift more weight (even if only a
little) in the following workout.

--- In STREND@yahoogroups.com, stephen wilber <stevie720@y...> wrote:
>
> 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@y...> 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
> > > > >
> > > > >
> > > > >
> > > > >
> > > > >
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