Malander93's Training Log

[malander93]

Has anyone ever built their own pull up rig? I hate all the different angles and grips they have at my gym. I like the standard 1.5" tube with athletic tape on it...we have 3" bars, 1.5" bars with slick rubber, every angle you could imagine. I just want a simple pull up bar! I looked at rogue but you pretty much have to buy a whole rack/squat stand.

You can mount one to the ceiling or wall. Or are you looking for the standalone version?

Looking for a stand alone. I contemplated a ceiling mount - I hung some gymnastic rings from our attic door, supported with long 4x4s. The width is preventing me from mounting a bar there. The mounting bars would be exactly where I'd want to place my hands for pull ups. Ideally want something that can hold 300# without a problem.

[malander93]

10/12/18 Week 2, Day 5 (SE #2)

KB Press (2x16kg) x12
Facepull x15
Rev. Lunge x10ea
Push Up x20
Ring Row x20
KB Snatch (16kg first round, 20kg second round) x10ea
Farmer Carry (2x32kg) ~75 yards
Sit Up x20

x2

Run tomorrow

[Barkadion]

Has anyone ever built their own pull up rig? I hate all the different angles and grips they have at my gym. I like the standard 1.5" tube with athletic tape on it...we have 3" bars, 1.5" bars with slick rubber, every angle you could imagine. I just want a simple pull up bar! I looked at rogue but you pretty much have to buy a whole rack/squat stand.

You can mount one to the ceiling or wall. Or are you looking for the standalone version?

Looking for a stand alone. I contemplated a ceiling mount - I hung some gymnastic rings from our attic door, supported with long 4x4s. The width is preventing me from mounting a bar there. The mounting bars would be exactly where I'd want to place my hands for pull ups. Ideally want something that can hold 300# without a problem.

Well.. apart from DYI and power towers.. this one could be your best bet..

https://trapezerigging.com/collections/ ... ullup-bars

[malander93]

You can mount one to the ceiling or wall. Or are you looking for the standalone version?

Looking for a stand alone. I contemplated a ceiling mount - I hung some gymnastic rings from our attic door, supported with long 4x4s. The width is preventing me from mounting a bar there. The mounting bars would be exactly where I'd want to place my hands for pull ups. Ideally want something that can hold 300# without a problem.

Well.. apart from DYI and power towers.. this one could be your best bet..

https://trapezerigging.com/collections/ ... ullup-bars

That actually looks damn near perfect.

[malander93]

10/13/18 week 2, day 6 (E #4)

Run 3.7 miles
37 minutes

[malander93]

10/14/18

Rest day


Thinking about the fighter pull up program. Last year I was able to get up to a 70# pull up for 2 reps on operator. Going only 2x/week I’m not sure that that is going to happen, and to be honest I’d rather get 20 reps than a heavy 1rm. Not a fan of mixing up programs too much but I may switch over.

[malander93]

10/15/18 Week 3, Day 1, MS #1, E #1

Warm up
Stair stepper 5 min
Kb swing 2x20 @55#

Hex DL 5x3 @265#
Bench 5x3 @145#
Pull up 3x3 @25#


Run
3.6 miles, 33 minutes. HR max 180, HR avg 159

[malander93]

10/16/18 Week 3, Day 2, SE#1, E#2

Warm Up
Inchworm x10
Thread the Needle x10
KB Swing 5x20 @ 55#

Circuit
KB Press (2x35#) x15
Facepull x15
Rev. Lunge x10ea
Push Up x20
Row x15
KB Snatch (16kg) x10ea
Front Rack Carry (2x35#) ~75 yards
Sit Up x20

x3

Forgot my set of snatches in the third round..oops.

Recovery run - 2.2 miles, 22 minutes.

[malander93]

Had a rough end to the week.

10/17-18 were rest days.

10/19/18 Week 3, Day 4, E #3

2.5 miles, 25 minute run.

Planning on my second SE and an E today after work.

I think I am going to finish out this six week cycle and then replace weighted pull ups with the fighter pull up program.

[malander93]

10/20/18 Week 3, Day 6, E #4, SE #2

40# ruck - 55 minutes. Left the watch and HR monitor at home for this one. Probably held a good 3-3.5 mph pace over 70% climb/descend and 30% flat terrain. Beautiful day - 63 and sunny w/o humidity.

SE

KB press (2x16kg) x15
Facepull x15
Rev. Lunge x10ea
Push Up x25
Ring Row x15
KB Snatch (20kg) x10ea
Farmer Carry (2x32kg) ~75 yards
Sit Up x20

x2