I'm closing in on that One Arm Chinup and the HSPU's are almost back up to scratch after my last spinal fracture.
Warmup
10 minutes Indian club swinging
Commando rocking
FTW squats
Butterfly hip flows
Training
Medium bar
Pullups bodyweight @81kg + 16kg - 8 reps
Pullups bodyweight + 28kg - 5 reps
Pullups bodyweight + 44kg - 3 reps
Pullups bodyweight + 48kg - 2 reps
Pulley assisted One Arm Chinup (OAC) - 1 rep 10kg assistance
Pulley assisted OAC - 1 rep 8kg assistance
Pulley assisted OAC - 1 rep 4kg assistance
Pullups bodyweight + 58 kg - 2 reps
Pullups bodyweight + 44kg 3 reps
Kettlebell clean & press
20kg 8R,8L
24kg 5R,5L
HSPU on parallettes
3 reps @ bodyweight
2 reps bodyweight + 4kg
1 rep bodyweight + 8kg
1 rep bodyweight + 12kg
2 reps bodyweight +8kg
Kettlebell clean & press
32kg - 3reps R&L
28kg - 5 reps R&L
24kg - 8 reps R&L
Squat Mae Geri
18,15,12
139 reps total
Notes
This was the first time I've seen myself doing HSPU's on camera and I was quite surprised to see how asymmetrical my movement patterns are. I have some work to do there. I've just started adding weight to the HSPU in the last week or so & I'm making good progress with my strength in that dept. I just need to polish my act a bit and make it look a bit better.
I followed the Fibonacci format again today but I made a few deviations when I was doing the HSPU's
I used chains to give me an extra 4kg for the HSPU then I added a 4kg (blue) Kettlebell and in the last section I added an 8 kg bell to the weight the chains added.
Video quality is quite rough and the editing software I'm using crashes every few minutes, so the video production definitely needs work.
I "borrowed" a Screaming Jets song for the video but I've been a good mate with Dave Gleeson for over 40 years, So if he takes offence to me using his track I'll be glad to buy him a carton of beer or a bottle of Vodka.
▶️ DTube
▶️ IPFS
