I think it is important to keep in mind that you can't simply jump
into these exercises without realizing that you could do permanent
damage to your body. I know in your case you are quite experienced,
but for anyone else reading, start slowly. Body wieght is a good
place to start. If you can handle more then great, but 1% improvment
a week in strength is huge. If you can keep that up for even 30
weeks, you'll be an OX without injuries.

--- In STREND@yahoogroups.com, "haygem8" <haygem8@y...> wrote:
>
> hi Greg, had a little go with some weights,necessity being the
mother of invention,one old belt one bike chain,and I was off,bottom
line I did more damage to my side, back, than my arms
and shoulders,not to mention other parts of my anatomy:-s,pain aside
I got to 90lbs for 3 reps which is only 60% body
weight,did manage the 18reps at 42lbs,which I was happy with,after
the weighted chins, I did some free sets ,I felt like I had lost a
few stone, I will incorporate some of this in to my
training , when I get the correct equipment,as I could seriously
damage myself with the M.O.I. conclusion (could- no must
do better) though for the day success is
hanging on when every one else has let go very apt for
above.
> --- In STREND@yahoogroups.com, "greg_damian" <greg_damian@y...>
wrote:
> >
> > 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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