Jan 14 2018 Push pull day

Today was another push pull day & I also did a test of pullup strength to gauge my progress

Warmup

5 minutes Indian club swinging
8 narrow grip high pullups - the first three bar to the navel, the rest to mid chest/sternum level
6 face the wall (FTW) squats
20 kg kettlebell clean and press (C&P) 10R, 10L

Training

6 pullups bodyweight + 24kg
24kg C&P 8R, 8L
4 pullups bodyweight +32 kg
28 kg C&P 5R,5L

Weighted chinup test

Bodyweight +60kg - pass
Bodyweight +64kg - pass
Bodyweight +68kg - fail, my chin didn't quite clear the bar.

Training resumed

FTW HSPU's on parallettes - 5 reps
Towel assisted one arm chinup (OAC) + 8kg - no assistance for the negative cycle 1R, 1L
FTW HSPU's on parallettes - 4 reps
Towel assisted one arm chinup (OAC) + 4kg - no assistance for the negative cycle 1R, 1L
32kg kettlebell C&P 3R, 3L

For the weighted pullups & chinups I use kettlebells and if I borrow my kids kettlebells I can make almost any weight I want in 4 kg increments from 4kg to well over 100 kg. I wasn't very impressed when my wife first came home with them but they have turned out to be the perfect in between weights for a progressive overload approach.

I'm still not back to where I was last year before I broke my back, but I'm making good progress and really enjoying my training.