The magic 50 - weighted

Scott Andrew Birdby Scott Andrew Bird | October 25, 2006
Filed in Weekly summary


HolesOne of my mid-term goals is the completion of a full range one-armed chin-up. Prior to that I'd like to knock off 50 reps (in a single set) of the standard two-armed variety; although I'm not sure how much carryover there will be. Still, it's a good start.

This week has again centred around the first part of this goal - the ability to complete 50 reps of bodyweight chin-ups. As with last week, I gradually added weight to a few of the sets; culminating with 5×10@+5kg yesterday. That was more than enough to make sure the lungs were working.

My current strategy is two pronged : the weighted 'magic 50' (as above) will alternate with the heavy rep days (working up to a max triple or double), with a day of rest in between. The rest days (from chin-ups, at least) are filled with brief 'normal' workouts; a few rack pulls here, a few floor presses there. Only time will tell how effective this is.

Once I can manage 5×10@+20kg, I'll switch to increasing reps on the standard bodyweight chin-up. I'd guess it'll be starting from 20-30 by then.



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