I'm closing in on that One Arm Chinup and the HSPU's are almost back up to scratch after my last spinal fracture.
Warmup
10 minutes Indian club swinging
Commando rocking
FTW squats
Butterfly hip flows
Training
Medium bar
Pullups bodyweight @81kg + 16kg - 8 reps
Pullups bodyweight + 28kg - 5 reps
Pullups bodyweight + 44kg - 3 reps
Pullups bodyweight + 48kg - 2 reps
Pulley assisted One Arm Chinup (OAC) - 1 rep 10kg assistance
Pulley assisted OAC - 1 rep 8kg assistance
Pulley assisted OAC - 1 rep 4kg assistance
Pullups bodyweight + 58 kg - 2 reps
Pullups bodyweight + 44kg 3 reps
Kettlebell clean & press
20kg 8R,8L
24kg 5R,5L
HSPU on parallettes
3 reps @ bodyweight
2 reps bodyweight + 4kg
1 rep bodyweight + 8kg
1 rep bodyweight + 12kg
2 reps bodyweight +8kg
Kettlebell clean & press
32kg - 3reps R&L
28kg - 5 reps R&L
24kg - 8 reps R&L
Squat Mae Geri
18,15,12
139 reps total
Notes
This was the first time I've seen myself doing HSPU's on camera and I was quite surprised to see how asymmetrical my movement patterns are. I have some work to do there. I've just started adding weight to the HSPU in the last week or so & I'm making good progress with my strength in that dept. I just need to polish my act a bit and make it look a bit better.
I followed the Fibonacci format again today but I made a few deviations when I was doing the HSPU's
I used chains to give me an extra 4kg for the HSPU then I added a 4kg (blue) Kettlebell and in the last section I added an 8 kg bell to the weight the chains added.
Video quality is quite rough and the editing software I'm using crashes every few minutes, so the video production definitely needs work.
I "borrowed" a Screaming Jets song for the video but I've been a good mate with Dave Gleeson for over 40 years, So if he takes offence to me using his track I'll be glad to buy him a carton of beer or a bottle of Vodka.
▶️ DTube
▶️ IPFS
good work must of taken ages to learn
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Thanks Leonardo!
Wall supported HSPU's don't really take very long to learn. Doing them free standing is the hard part, I'm still working on getting back to doing them free standing.
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Wow!
I bet most guys half your age can't do a lot of the stuff you do @khufu
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Thanks @Blackcaviar10 !
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I didn't even know one arm chin ups were possible until I saw you doing them a few years ago.
It's good to see your training again after your broken back last year. I'm sure youll be doing the one arm chin ups again soon.
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Keeping fit bro....
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Yeah I'm trying to.
I stepped over the 50 year old mark not long ago, so I'm living vicariously through my alter ego who still thinks and acts young. ;)
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Try harder man
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As a follower of @followforupvotes this post has been randomly selected and upvoted! Enjoy your upvote and have a great day!
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