Dufisthenics

Today I incorporated another type of “dead” exercise into my workout in addition to dead lifts that I hit once in awhile, dead hang pull ups.  When I am going for a 1 set max amount of pull ups I am never really releasing the tension in my scalpula at the bottom of the movement.  With a dead hang pull up you are fully releasing all tension in your back at the bottom of the motion until you start pulling your next rep.  Of course they are more difficult as slower, more controlled movements always are.

You have to check your ego at the door when doing dead hang pull ups as your numbers are going to be less than normal.  The odd thing is your overall benefit will likely be higher than normal.

I was supersetting cable rows with lateral raises.  In between sets a younger guy jumped on to the cable row for a set.  I saw him doing a couple sets of 5 pull ups which required him to baby kick to complete.  Well my last set with 11 plates on the cable row I completed for 10 real reps meaning I extended fully before pulling the close grip handles all the way to my chest while squeezing my scalpula.

Anyway, the five rep pull up kicker moved the weight pin down to 16 plates and proceeded to bounce maybe 6-8 reps where the handle was moving perhaps a total of 8 inches.  He let the plates down with a bang and walked away with a proud aura about him.  Although I could have done 6-8 half reps at his plate total I instead moved the pin to 12 plates and completed another 10 full ROM reps.  I hope this guy is around more often so I can have more fun with him.

Today’s Workout

5 minutes cardio/stretching

Standing overhead barbell shoulder press – 95lbs x 10

Dead hang pull ups x 10

Standing overhead barbell shoulder press – 115lbs x 6

Dead hang pull ups x 10

Standing overhead barbell shoulder press – 135lbs x 2

Dead hang pull ups x 10

Cybex seated lateral raise – 90lbs x 10

Cable low row – 100lbs x 10

Cybex seated lateral raise – 100lbs x 8

Cable low row – 110lbs x 10

Cybex seated lateral raise – 110lbs x 8

Cable low row – 120lbs x 10