Weighted Pull Ups!

Max Weight
1-1-1-1-1-1-1

Result: 12kg, 13kg, 12.5kg, 12kg, 12kg, 12kg, 12.5kg

I started out with 16kgs straightaway but couldn't even get my top lip past the bar!

Right shoulder was click-clackety whilst external transverse rotation. Decided to stick closely to the 12kg range and also ensuring the range of movement was perfect. (Probably will try again later in the evening with a 16kg! )

Grips are important! How you grip the bar/rings will determine the strength you have to lift the weight. As the weight increases, you will need to ask yourself  "Can I hang on to this grip with this weight?"

1) Overhand grip (palms facing away) tend to engage more lats & forearms and usually done with lighter weights. Try to use this grip for as long as you can as this will be your benchmark to future weighted pull ups.

2) Reverse grips(palms facing you) are the strongest. This grip utilises slightly more bicep work that enables you to control the movement and weight. Thus, making it easier on the forearms and you will be able to lift more. This is usually used when the overhand & mixed grip fails.

3) Mixed grip (one reverse, one overhand). Usually done when Overhand grip fails.

Try it out and let me know your feedback! :)

Back Squat (Strength)

Back Squat
3-3-3-3-3

Result: 45kg, 55kg, 65kg, 62.5kg, 62.5kg

NASTY!

At 65kgs, I couldn't break parallel. DARN! Shoulders were feeling sore and tired!

Just need to rack up 5kgs more! Come on! Come on!!!

Stronger Shoulders

Back Squat 5-5-5-5-5
Press         3-3-3-3-3
Push Press 3-3-3-3-3

Results:
Back Squat 40kg, 60kg, 50kg, 55kg, 60kg
Press           25kg, 27.5kg, 30kg, 32.5kg(2x), 32.5(2x)
Push Press  25kg, 30kg, 32.5kg, 32.5kg, 30kg


Points to note:
1) During Squats, push up through the heels and use the glutes to push the weights up. Avoid going into the quads as it is not as strong as the glutes and may eventually burn out before the next set.

2) For the press, a continuous movement from the catch and drive is very important to keep the momentum gong. Once the bar comes down to the collarbones, quickly drive it up again to ensure there is enough power generated at the start to get past the 'sticking point'

3)Keep the heels down during the Push Press especially during the last 2 rounds to ensure the point of gravity stays in one point and body doesn't tip forward once you lose balance and start tip-toeing. This will cause the bar to lose it's "stable point" and body will lose power/energy to press up again.



I over-exerted my right shoulder during the 4th set of the Push Press. Notice the weight dropped by 2.5kgs back to 30kgs. It's been pretty long since I last had an injury. It's a good time for me to take a break from workouts too in the upcoming weeks. Let the body recover and heal naturally :)

Overall it was a great workout! I never thought a year ago that I'd be lifting these weights :)

Happy and proud!