|
|
Post by scojo on Nov 28, 2016 10:45:03 GMT -7
The link should work now (syntax issue). The calculator will give you the rep scheme. There are a bunch of different write-ups of the routine out there (eg. www.t-nation.com/workouts/531-how-to-build-pure-strength ). I think Jim Wendler also has two books/ebooks on the routine and theory behind it. |
|
|
|
Post by scojo on Nov 28, 2016 10:52:51 GMT -7
When I started, I was able to do +80 lb for 3 reps (50% BW for me). So I used 80+160=240 for my training max. To get the weight I need to add for each set, I need to subtract my BW from the weight provided by the calculator.
If you look at total resistance (BW+added weight), a 5 lb increase should be much less than 9% I think.
|
|
|
|
Post by alexandra on Nov 28, 2016 11:09:33 GMT -7
thanks again! Just curious, why don't you just use +80 lbs and you also add your bodyweight as well? It looks like for the other lifts that the welder protocol talks about, you only calculate the weight that you move around (e.g. If I can squat 200 lbs, my max is 200 lbs and not 200 lbs+120lbs bodyweight). By the way,my training 1RM is also around 50% of my bodyweight (which is where you started) so that gives me hope that I will be able to get my one arm in a few months perhaps!
What was your 1RM pullup at the end of this program when you finally got a one arm?
|
|
|
|
Post by scojo on Nov 28, 2016 11:26:06 GMT -7
I think it makes the percentages work out more nicely. When you do a pullup you're moving almost your entire bodyweight (your forearms don't really move). If you do a squat or deadlift, you're effectively only moving part of your bodyweight (your center of mass doesn't move as much as the bar itself does) and the weight added is typically a lot more than BW.
I haven't tested my 1RM for weighted pullups yet. Would be interested to test it though to write down some sort of benchmark. However after thanksgiving, I might have altered my BW out of the range where I can do a one-arm >_>
|
|
|
|
Post by alexandra on Nov 29, 2016 9:04:48 GMT -7
sorry to bother you again with this, but I am a little confused with your percentages. If you use 240 as your training max and then calculate 65% of this for your first set, that comes down to 156. Which means, if you weigh 160 then you have to do pull-ups for the first set taking OFF 4 lbs...is that right?
|
|
|
|
Post by scojo on Nov 29, 2016 9:44:32 GMT -7
Yeah, so when you get a negative number, you could set up a pulley system and do assisted pullups. That sounded kind of silly to me, so I just used bodyweight whenever I got a negative number. Edit: As Mark mentions, this discussion got a bit carried away. There is a new thread dedicated to this topic: rockprodigytraining.proboards.com/thread/1166/arm-pull-ups |
|
|
|
Post by MarkAnderson on Nov 29, 2016 12:49:05 GMT -7
Perhaps a new thread is in order? It would make it easier for others who want to find advice on 1-arm pull training....
|
|
|
|
Post by erick on Dec 1, 2016 21:33:37 GMT -7
Small win, I can't say I suck at power any more. I have not been on a campus board since last February and yesterday I had my first campus workout in the "CTC" and had the best campus workout yet! My board is 15 degrees and on Moon half spacing and I went 1-3-5.5
My previous best was 1-2-3.5 so this is a big improvement. Its nothing compared to a lot of this communities campus feats. But If I keep improving I may need to take out some of my lower half rungs and add more to the top soon.
|
|
|
|
Post by aikibujin on Dec 1, 2016 22:13:59 GMT -7
Small win, I can't say I suck at power any more. I have not been on a campus board since last February and yesterday I had my first campus workout in the "CTC" and had the best campus workout yet! My board is 15 degrees and on Moon half spacing and I went 1-3-5.5 My previous best was 1-2-3.5 so this is a big improvement. Its nothing compared to a lot of this communities campus feats. But If I keep improving I may need to take out some of my lower half rungs and add more to the top soon. Nice work! That's quite a big jump, going from 1-2-3.5 to 1-3-5.5! Unfortunately I can't see the video you posted, I get the message "This video is private". Never mind, seems like you fixed that when I was typing this up. I also set a PR on the campus board last night. I've been trying to increase my max ladder on the large rungs but I always felt my timing is a little off when I do the second move. Last night was the first time I ever videoed myself doing a campus workout. when I watched it today, I noticed my hip was swinging way off to the side when I do the second move. So I think my problem may be more than just a timing issue, I'm doing something wrong that's causing my CoG to swing far more than when others do it. |
|
|
|
Post by erick on Dec 1, 2016 22:28:44 GMT -7
Post the video! I love having my own training space so that way I don't feel wired recording everything I do. I obsess over my movemt while training. My wife does not really understand.
|
|
|
|
Post by aikibujin on Dec 2, 2016 12:53:37 GMT -7
Post the video! I love having my own training space so that way I don't feel wired recording everything I do. I obsess over my movemt while training. My wife does not really understand. Unfortunately I train at a busy climbing gym, so it feels a little weird recording a video with random strangers in it. But I did start a new thread with my videos to get some feedback. |
|
|
|
Post by MarkAnderson on Dec 2, 2016 14:48:23 GMT -7
Nice job guys! Erick, I think you should move your rungs up anyway. Campusing from a kneeling position is certainly possible, but it's not at all ideal.
|
|
|
|
Post by srossabi42 on Dec 8, 2016 11:04:18 GMT -7
for the first time this morning i felt as though i ARCed correctly. i've had trouble getting the level of intensity/pump right. to me, it was similar to the feeling you get occasionally during a run where you know that you are working, but you feel like you could keep moving almost indefinitely. At the same time, when the set was finished i felt pretty gassed. hopefully accomplished ARCers out there agree that this is actually what it should feel like. i was pretty psyched!
|
|
|
|
Post by solwertkin on Dec 8, 2016 22:38:14 GMT -7
Nice job guys! Erick, I think you should move your rungs up anyway. Campusing from a kneeling position is certainly possible, but it's not at all ideal. I agree! I definitely start on the highest rungs possible on my board so that my final rung is the top of the board. Your gonna easily beat your PR simply by starting from a more natural standing position, no doubt. |
|
|
|
Post by tedwelser on Dec 12, 2016 12:58:55 GMT -7
 Over the last year my max sport climbing level has stagnated a bit. It was partly a product of injuries, partly of missed opportunities, and partly due to a deficiency in my crux / bouldering potential. I think the stagnation was also due to stretching out my sending seasons and therefore, lowering my overall level of intensity. A big problem I face with my climbing trips is that I am seldom paired with partners whose goals match mine well, and so much of my potential sending time is taken up doing lower intensity stuff. That can be fine sometimes, but after a while it becomes impossible to really make progress on sending when it is not predictable enough. So, the graph above is the result of my decision to treat the end of fall and early winter as a simulated winter hueco trip. By which I mean that I decided to treat the problems at the Dojo, and at Beta Fish (our two home gyms) as the main focus of my sending goals. I wanted to spend a mini season focusing on bouldering hard projects under optimal conditions. No weather issues, no travel head aches, no coordinating with partners, just pure sending season. So, that is what I have done so far, and I am psyched to say that I am making progress, probably on the main area that I really need to improve-- which is pulling hard crux moves. The problems listed in the graph are split between my home gym (Dojo) and moonboard problems. The dojo problems include problems established for a couple years, and some, I could not come close to attempting until now. I have not completed any moonboard problems harder than V6, but I am now able to work things in the V6-8 range and not just for training purposes. So, that is progress for me for sure. A difficulty that we have is that we can downplay the importance of sending problems when they are indoors, I know that I normally am not that psyched for those sends. I would rather be at Hueco but I can't actually go to Hueco for a month anymore, so I have to simulate it as best I can. I am just part way through my visit to virtual Hueco, but I am already psyched on the results. |
|
