This weekend my buddy Randall was over. We did a challenging 30 mile bike ride on Sunday followed by some slackline training.
Today I saw someone post one of those MarBarz style routines on FB which I decided to give a go. It looked hard but hey I consider myself to be in above average shape for someone my age, I should be able to hang. Well I was wrong.
Let me outline the movements and reps.
First up were super wide, super slow pull ups. They advised rep time was 9 seconds per rep and a total of 9 reps per set. Well that is ridiculous, 5 reps of these were all my grip and back could hack and I’m not sure if I was taking the full 9 seconds per.
30 dips, yea I can do a one rep max of dips in the low 30’s but to do 5 sets at this number wasn’t happening so I trimmed those reps back to 20.
Explosive horizontal rows with a 5 second negative. Pulling up hard and then descending slow is aggravating, and hard. This is one of the two movements I was actually able to do for the full amount of reps.
Close grip bar dips, ouch. I have done a number of regular width bar dips as part of muscle up training however I don’t think I have ever done the movement with a close grip. My body weight and monkey arms made the movement feel crazy hard. I could only do 5 reps per set and I barely got those.
Close grip horizontal rows with a 3 second hold at the top. Again these got progressively more miserable but I was able to do the prescribed amount of reps at least.
Sidelaying tricep raises. This is a movement I never tried before. In fact I never saw anyone do them either. I am pretty sure I was doing a gimped version of them. My pivot point was my hip. The image I saw makes it look like the guy is pivoting off the side of his knee which I could not get even close to doing. I awkwardly did 8 reps on each side. Even my version felt very difficult, especially when teamed with the other movements.
So not only did I fall far short of the recommended amount of reps per set, I only had time to get through three rotations, adding to the pile of fail.
The workout was a good eye opener and something unlike anything I tried before , that’s what I should be doing more of.
Today’s Workout
5 minutes cardio/stretching
3 rounds of the following:
5 reps of wide grip, 9 second pull ups
20 dips
8 explosive horizontal rows with 5 second negatives
5 close grip bar dips
8 close grip horizontal rows with 3 second hold at top
8 side laying tricep raises (each side)
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