Quest for the One Arm/Hand Chin-up

Here’s some more Arnold Pump and Run inspiration. Watch Bernard Lagat become the President of the Boards.

Needing inspiration – How about “Gonna Fly Now!” – theme song to Rocky.

I’m feeling good and training hard. Just moved a mountain of snow and ran 5+ miles. Bring it on!

latest interval workout

1.25 mile @ 6:03 per mile pace
1.0 mile @ 5:52 per mile pace
1.0 mile @ 5:54 per mile pace
0.25 mile @ 77

all with 1.4 mile jog/walk in between

Hope you are well on your way to a successful Arnold Pump and Run for 2010. We got a month left til the big day.

If you are searching for inspiration in your training, how about this great story on former Michigan football star, Antonio Bass.

Need a little music for more inspiration – how about one of my faves – The O’Jays – Love Train, baby!

You might recognize Fred “Re-Run” Berry from the show, “What’s Happening?”, at about the middle of this. Brilliant Stuff!

photo credit: Madrigal Photography
I’ve been working pretty hard for the 2010 Arnold Pump and Run. In fact, I’ve worked all they way up to doing mile repeats with a 1/4 mile jog in between each one. I did my first set on January 15 of 3×1 mile and then 1 x 1/2 mile, all at 6 minute pace for one mile.

Today, I did 3×1 mile at 6 minute pace per mile and then a 1/4 mile at 85. I do a 1/4 mile jog/walk between each repeat. It felt easier than last time although I probably had a heavy lunch beforehand which slowed me down. I look to do another mile repeat workout in 10 days or so and hope to do 3×1 mile at 5:50 pace followed by a slightly quicker 1/2 or 1/4 mile repeat. I’ve been doing all this on the treadmill given the lousy Columbus winter weather. I’d like to get out on the track soon.

If you do train on a treadmill from time to time, set the incline up a notch to create the equivalent difficulty of running on the road.

I was looking through some of the search terms used to find this site and came across some interesting questions.

1. How many two handed chin-ups must I do before I can do a one handed chin-up?

During the times that I’ve done one handed chin-ups, I could do about 20 or so two-handers. But I could do 20 or so two-handers for years. I think my best ever was 27 two handers. I weighed close to 185 lbs. as well during my one hand chin-up training. It’s hard to say if there is even an equivalent, and I imagine it would vary from person to person given the various body types out there. I’m sure there are plenty of people who can do 20 chin-ups but who will never do a true one-handed chin-up. But if forced to answer, I would say that if I could do 50 two-handers at once then I should be able to get a true one-handed chin-up. In other words, if you can make child’s play out of two-handed chin-ups, you can either do a one-hander or get very close. Anyhow, a nice goal for me would be to get 30 two handers in a row.

2. How much weight would I have to add to a two handed chin-up before I could do a one hander?

Again, I don’t think there’s is any real equivalent between the two. I added 125 lbs. to my 185 lb. frame and despite getting 1 two hander, I still couldn’t do a one hander. Warning - I’m surprised I didn’t have a stroke or hernia trying to do this. I’ve never pulled so hard in my life. Using a dip belt to strap 125 lbs. around your waist just doesn’t seem too brilliant either. A weight vest might be a better option. Do this at your own risk! It could lead to DEATH or serious injury.

In looking back at this experience however, the extreme pull required to do the 125 lb. weighted chin-up very closely resembled the extreme pull required to get my first one-handed chin-up.

3. What other risks are involved in training for a one hand chin-up?
One arm negative chins/come-downs can really strain your elbows especially if you don’t maintain a slow and steady descent all the way to the bottom. Weighted chins can also strain the elbows, wrists, lower back in addition to the other obvious dangers of being above the ground with a lot of weight strapped around your waist.

4. Will training with the Gravitron 2000 help me achieve a one handed chin-up?
It’s a good starting point but the Gravitron 2000 provides a lot of support and eliminates any twisting of the body. It’s also easy to cheat using the Gravitron 2000 or similar machine. Nevertheless, if you get to the point where you can do 5-6 with one plate and one hand then you’re getting pretty close.

I’m getting ready for my third 5k of 2009. I’m running in Hilliard on August 14. I’m happy to still be training at this point in time. In the past, I’ve quit running after the Arnold event and usually don’t start up again until the following November. I’m well ahead of previous years. I hope to run near 19 minutes for 5k this week.

I just ordered the book, “Daniels’ Running Formula”. I’m interested to use it to benefit my training and race times.

Today ran 4.8 miles in 35:41 – 556 calories, 161 peak hr, 143 avg hr
9:35
8:55
8:40
8:30

Here’s Scott on the bench at the 2009 Arnold Pump and Run. He got 18, but for some reason they didn’t count two of his reps. I think he just got a stickler. Scott ran right around 17 minutes for the 5k and is ready for the Flying Pig in May.

Here’s me on the bench at the 2009 Pump and Run. I got to 10 reps no problem. In fact, it was almost too easy. I got to 15 and re-evaluated my condition – still seemed too easy. Got to 20 and knew I could surpass my goal of 23. Did 25 reps and almost 26. I guess the minute sets really helped. The bench coupled with a 19:30ish 5k got me to a net time of 7 minutes+. We’ll see how that places. Maybe top 40 overall – perhaps top 30. I was happy. My best overall time by far. On to the Flying Pig in May.

The rivalry renewed - Scott and Andy tangle again 21 years later.

Start of the 5k

Other thoughts – I think the minute sets really helped out quite a bit. That was a great suggestion that I got from a weightlifting forum. If you’ve never done a pump and run, it is basically 3 stages of stress. Stage 1 is the weigh-in which doesn’t sound stressful but if you come in overweight you are going to be benching more than you planned on. Imagine going in thinking you will be benching 175 and find out that you have to do 180. Most people will scoff to themselves having read this and think – no big deal, only 5 more pounds. I’ve been training for 4-5 months with the thought of benching 175. Moving up 5 pounds is something I hadn’t planned on for those 4-5 months. A curveball on the day of the event is not something you want to face. Plus, I’m trying to do 175 for as many reps as possible. Now, I’ve got to do 180 for as many as possible? I’m probably going to lose 2-3 reps which translates to 60-90 seconds difference in overall time.

Stage 2 is the bench press. With the time change, we were basically benching at 7:00 in the morning. You’re never sure how your body is going to react. Your only warm up is push ups unless you bench at home beforehand. Scott was unlucky to have two of his reps disqualified. Imagine getting through several reps and then having the spotter tell you that the last rep didn’t count. That will really throw you off your game if you are not ready for it. If that doesn’t do it, imagine having a second rep disqualified. I was happy they moved the bench press out of the corner of the Expo hall. There was a lot more room to move around and it seemed much less cramped.

Stage 3 is the run which takes place almost 3 hours after the weigh in. You’re tired and you’ve already gone through a couple stages. You’ve been up since before 6 am with the time change. It’s tough to keep your mental focus for that long. I kind of lost mine during the run this year. Not that I would’ve gone much faster but I definitely felt like I was resting on the laurels of having exceeded my bench press goals. It would’ve helped to have run a 5k in February as a tune up. That also shows you how important the bench press is. You can make up a lot of time with just a couple more reps. I got two extra than I had dreamed of getting and kind of figured that busting my ass on the run wasn’t going to make as much difference.

I was jokingly telling Scott that they should add chin-ups as well to the event. Maybe if they added a 5 minute deduction for each one arm chin up, I’d win hands down.

photo credit: Madrigal Photography

2009 – 19:35 25 bench presses of 175 = 7:05
2007 – 20:44 18 bench presses of 180 = 11:44
2005 – 20:22 16 bench presses of 180? = 12:22
2003 – 19:26 18 bench presses of 175? = 10:26

Went for an hour run today and did minute sets of 175. Got 7 sets of 6 and then 5,3,3 – average heart rate on the run was 144.

I should be in my best shape ever for this year’s pump and run. I’m looking to run sub 19 and do 23 bench presses. That would put me in the 7:30 range. Let’s make it happen.

photo credit: Candyman

Time is getting short in terms of training for the pump and run.

Saturday – 25 min run – avg heart rate 117 (nice and easy)
Sunday – 8 miles at 7:03 pace – average heart rate – 151 – minute sets on bench – didn’t go so well following run.
Tuesday – 29 min run

2/7 – 30 minute run
2/8 – 5 miles at Highbanks in 42 min (still ice and snow and slush on trail)
one minute sets of 175 – 6,6,6,6,6,6,4,3,3,3
2/10 – 30 minute run
2/11 – 4 miles at 7:03 pace with new heart rate monitor
1 mile – 142 heart rate
2 mile – 148
3 mile – 152
4 mile – 152
after 1 minute walking – 133
after 2 minutes walking – 117
after 3 minutes walking – 111
after 4 minutes walking – 111
after 5 minutes walking – 108

Left tricep was really tight so no bench workout tonight.

Sunday – ran five miles in slush and snow at Highbanks – very challenging

Monday – Minute sets on bench with 175 – got through first five set of 6; last five sets were of varying reps

Tuesday – 5 miles at 7:30 pace

Thursday – 6 miles at 7:30 pace