Murph on 50th - Page 12 - JP Fitness Forums

Buk · 05-08-2006, 07:30 PM

Having a positive influence on others can be doubly good, it provides an example for them and motivation for you.

That is some great improvement on a tough workout Bill; the last month couldn't have taken too much of your endurance. In the scheme of things, the strength-hypertrophy month probably was timed well and will be advantageous, and getting into Murph prep mode now will really bring things around.

Bill2380 · 05-10-2006, 09:36 AM

Tuesday 05/09/06

Basketball- played 7 full court games including 4 straight. My best night in a long time. I made a few left handed shots and much to the surprise of everyone present I hit my first three point shot of the year. A three for me is like a hole in one for a golfer. Pull-ups 5/5/5/8/8.

Bill2380 · 05-11-2006, 07:16 PM

Thursday 05/12/06

219 lbs

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

Subbed Sumo High Pulls for rows, 100/75/50 reps with 45 lbs. Everthing else as written. What a bitch. I can't believe how sore my shoulders are from the high pulls. I did this WOD in mid December doing cable pull downs instead of pull-ups in 29:50. Considering how much tougher pull-ups are I'm pretty happy with the time.

Buk · 05-12-2006, 07:26 PM

You left us in the dark as to the time you achieved on this one, but if it is anywhere around your last time, I would consider it a great showing. That is a ton of high pulls, and it seems that you are regularly knocking out over 50 pull-ups in a workout. Great job Bill, keep it up.

Bill2380 · 05-13-2006, 08:14 AM

Duh...32:30

Bill2380 · 05-13-2006, 04:42 PM

Saturday 05/13/06

217.5 lbs

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups
Used 20 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Time 18:15

The 20 lb dumbells for C and J were obviously too light. However 20 lbs is plenty for me doing weighted pull-ups. I ditched the weight for the last set of 10 pull-ups as I was down to singles for the last half of the 9 rep set. I may come back to this with 135 lbs for clean and jerk some time soon. Less than 2 months to go now.

Bill2380 · 05-14-2006, 06:46 PM

Sunday 05/14/06

2 Mile Run

Time 19:24

WOD called for 5K but that last mile bores me to death. This pace is about perfect for Murph in 50 minutes. As much as I hate it I'll be adding running regularly to my workouts for the next two months.

Bill2380 · 05-15-2006, 07:00 PM

Monday 05/15/06

218 lbs

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 37:05

These are done as straight sets, unlike "Murph" where you can mix exercises. The hard part here, besides the actual exercises, is deciding how long to rest between sets. An extra 15 seconds rest may get 1 or 2 more pull-ups in the next set. Starting back too soon may loose as many in this set. I'm pretty happy with the time. The last time I tried 100 pull-ups alone it took over 40 minutes and ruined my elbow.

hard_rox · 05-15-2006, 07:08 PM

Great job, Bill!!! Glad to see you decided to continue on past the first 50 pull-ups. I hear you on the rest intervals. Do you try to keep the period length consistent or go by feel? I do the latter, with breaks ranging anywhere between 5 and 15 seconds, longer on some of the pull-ups.

You're making steady improvement and I'm sure you'll be able to shave off another 4 or 5 minutes before July. The 50 minute goal is definitely obtainable.

Bill2380 · 05-15-2006, 08:59 PM

I tried to stay pretty consistant, but I didn't watch the clock. I'd guess that I rested 15-20 seconds between pull-up sets and a little less with other exercises. I still can't do more than 8 straight pull-ups, but was able to do sets of 3 to 5 all the way through. I don't know if that's muscular endurance or quick recovery or just stubornness but what ever it is, I guess I've got it. I'm not sure that I'll be doing pull-ups at basketball tomorrow night.

kuri · 05-15-2006, 09:10 PM

Nice job Bill. Your making good progress, and echoing Greg your on the way towards an impressive Murph time.

Buk · 05-15-2006, 11:42 PM

Looking good Bill. The partitioning of the exercises will help regulate the rests, and speed you up quite a bit. Your improvement in pull-ups over the last couple of months is awesome.

Q. · 05-16-2006, 08:08 PM

Quote:

Originally Posted by Bill2380

Monday 05/15/06

218 lbs

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Time 37:05

These are done as straight sets, unlike "Murph" where you can mix exercises. The hard part here, besides the actual exercises, is deciding how long to rest between sets. An extra 15 seconds rest may get 1 or 2 more pull-ups in the next set. Starting back too soon may loose as many in this set. I'm pretty happy with the time. The last time I tried 100 pull-ups alone it took over 40 minutes and ruined my elbow.

AWESOME, DUDE!!! That's cool stuff!

I've thought the same thing about how long to rest to get more the next set vs. just wasting time. It's tough!

Bill2380 · 05-17-2006, 07:53 AM

Tuesday 05/16/06

217 lbs

Basketball-7 full court games 10-12 minutes long. I felt good so I did pull-ups again, 7/7/10/5/8 reps. The 10 and 8 were kipping and the 5 was palms away grip.

Bill2380 · 05-17-2006, 06:24 PM

Wednesday 05/17/06

Rest Day

I just counted 267 pull-ups, 36 weighted, in the last seven days. I'm taking a short nap and watching "Lost" tonight.

RacerBill · 05-17-2006, 07:20 PM

Wow. You are the god of pull-ups!

Bill2380 · 05-17-2006, 07:45 PM

No...Greg is the pull-up king. I'm laboring in his shadow.

hard_rox · 05-18-2006, 05:50 AM

Bill, you're too tall to ever fit into my shadow.

Great effort on the pull-ups over the last week. Any discomfort with the elbow?

Bill2380 · 05-18-2006, 09:48 AM

The elbow's been pretty good. It bothered me two weeks ago when I did 20 sets of 10 push-ups. I think that there may be some validity to your concern about high reps causing inflammation issues among the more mature. I'm thinking of a goal involving less reps for next year.

BTW, you cast a pretty big shadow for a short guy.