rev210

+1 I remember taking 20 min to recover sometimes from squats

I do see your point because you could argue that like the bottom of the bench rep, grip muscles are part of stabilizing. But , as this challenge is geared to testing the back , the stretched point of the hang involves your grip fatigue. It does allow the back muscles a rest. Lets just say if you train for hanging off the bar you can build up quite a decent amount of endurance in your grip. In fact that is another exercise. Weighted hangs for time and Static holds, where you hold a partial rep with a load you can't fully rep. I would be doing these now save for the injury. I just did some more weighted pullups and managed 1 more this way, with a 3-5 second pause. My grip gave out before my back, mostly from pain in my left arm (I may have higher grip endurance than others however). Doing it the challenge way I find the back is failing on the last rep not my grip.

Knees tucked behind you is slightly harder , it changes the angle of force and recruits the core slightly more to stabilize. It shouldn't hurt your back mate, that might be something to look at. The pain could be just muscle soreness and possibly a good thing for you. If not then it's would be worth getting that checked out. Just stick to whatever is most comfortable for you in this challenge.

You might be right about the pattern , the deadlift challenge was the same sort of average posts and vids. I suspect that even if it was a week the same people will still do it. maybe over a month those same people can increase the attempts to better ones.

trouble is that you want to take a dose during the day / breakfast or pre workout and then at night before bed.

Some positive... Supplementing your diet with some nutrients you need can help if you don't have time to prepare food. I like protein powder shakes because they are fast to make. So they have their place as a food source and are good value for that. Taking so called 'pretend' steroids ie: test boosters is a game of fools however. Things sold as ZMA and others are just fancy zinc tablets. You need more zinc in your diet if you train. Cenovis do a $6 bottle of 100 tablets from coles if you need some (thats the brand I buy). There is a known ratio of B6 and Magnesium even the cenovis stuff has.

awesome!

I have no problem if someone believes the rules makes the pullup 'easier'. This belief alone might help you do more. However, as the rule stands. Pauses are out. If you don't need to pause , don't do it. Then we can count the effort.

No. You will find done right you are lowering just past the point where the dynamic tension affords much advantage. This 'bouncing' is also noted as 'not allowed' in the rules.

From experience it's actually easier to rest in a hang between reps. As macdog appreciates from his recent experience, a little rest is helpful , There is an opportunity for relaxation of some of the key back muscles at the bottom of the rep. I can hang for quite some time, almost to the point where I can rest between sets. The muscle fatigue is different, it is mostly your grip and arms. This is a back movement chiefly the way it prescribed.

Pretty much..... if it's illegal it works by definition . That is why it is illegal ,boosts performance significantly over what genetics and diet are able to achieve naturally. You can achieve amazing results without supplements if you train properly and hard enough. Peoples genetic potential is usually far beyond their diet and training effort in most cases.

no good job regardless. Yes it is harder without the rest but, it's a great effort anyway. Keep going mate!

good job! however for the comp, you had just a little too much resting hang time on that first attempt at the bottom of the reps. As per the rule. * No resting at the bottom of the rep, Your first 2 reps are right in that first video set for form, are what you are after. All the way to the bottom/straight arm stretch. then straight back up ,no hang time.

set up a youtube account. upload to your account then just put the youtube link in your post.

sure. there is no weight or height or ,for that matter, age factor. Turning 40 this year. 94.5kg 6ft 31/2

Maybe Markos can add to this more. I am not familiar with the PPP. But, from when I was training for strength years ago my understanding ..... There are different versions of 1rm. From my experience when I was training a year ago there is; * the 1rm as the psyched up mental fury of your best (going for the PB). It involves a little movement away from a clean perfect form and involves stimulating the adrenal response. There is higher risk of injury. * the 1rm of training 'without' the adrenal response /psyched up mode. In fact being perfectly calm is key. I would do this by having my heat rate at 'rest' and focused on a 'relative' calm lift (It's still going to force you to higher blood pressure). The actual is probably at 85-95% of the all out 1rm. You are thinking/controlling more and feeling the feedback of the muscles. Far less than a set of 5 or 10 but, to some degree. The second version is preferable for frequency training. Both require adequate long rests. You can restrict your form further (introducing a mechanical increase in load) to train more safely by yourself. Interestingly, many people use the adrenal response for 'all' their lifting , including sets of 5/ 10 or more. Maybe you see them at the gym 'going for failure' and give out shouts of fury or look angry before the set and you know that there isn't a day or a movement they don't do this for. Doing this frequently ,every workout in your week, causes a type of over-training in time. Unless you are taking lots of hormones to feed the Adrenal gland. You can look up this type of over-training symptoms they are common. .

It's not a wrap it's the covering for the bionic surgery in my arm.

Don't worry , if you can get to 20 or so I won't be able to win even without weights. You can see my left arm strapped, I can't go past 20 till I have it fixed.

Lets have the lead change daily here because waiting till the end of the month to present is boring. This isn't about being insecure, putting up your best effort will get encouragement. For those who are trying to win, bring along everyone to be inspired by posting progress vids. In that spirit , here's a 14 rep one with my trusty 30kg backpack. Not my back day but, I want to encourage the competition. Lets get to 15. And if you can't do 10 don't leave it, make Feb the month to make it a first. http://www.youtube.com/watch?v=kbqP1W1OkEs

Nah back in the day (in my 20's) I could do 50 and 20 muscle ups (I haven't even tried doing one muscle ups in a decade). . Challenge wise, I have a left arm injury that will take some time to recoup. I was thinking someone else, younger than me could win this one. I'll try and post a vid a week of me having a go all the same to keep it in the spirit. Maybe another thread for those trying to hit 20 pullups. It's a good goal.

13 is a great effort birds! You are in the lead.

There is a list of rules at the start. complete hang at the bottom of the rep, arm completely straight. That is the most common thing people don't normally do.

shoulders dumbell rear delt raises 12x 25kg dumbells 10x 27.5kg 8x 30kg 6x 32.5kg Cuban barbell press external rotator bands internal rotator bands

doing weighted because it's easier than doing 40 without weights ha ha...

No not weighted. I just did a vid of my workout. So we can kick start. 8 reps is easy to beat. You just need a vid. There doesn't need to be a pause, just your arm fully extended/straight at the bottom. No real hang time just full ROM.