The Plan (for the next month)

Since I am training to get a muscle-up, I am making some changes to my training. I am taking a two-pronged approach – increasing endurance with “100 rep” workouts, like the recent one with dips etc. (here) and also intend to do more heavy strength training.

I was going to add weights to my pulls, but after chatting to one of the guys at Primrose, and saying I’d like to be able to do an L-sit pull, he mentioned that pulling my knees up so the top of them is parallel with the ground (sort of a half-L I guess) would be a good progression. That’s quite a bit harder than a normal pull-up, so on non-100 reps days I will be working on these. I’ll probably do this for a few weeks or a month, and then get back on explosive pulls. Will also be carrying on doing static holds.

On the dip side of things, I intend to do 100 reps of straight bar dips (as well as regular), but for the higher intensity workouts I am going to work on Russian dips.

I have isolated my “weak point” for the MU to be my shoulder strength when my elbows are very bent – either back like in the low point of the RD, or forwards as they would be when you’re coming over the bar in a MU. I’m hoping that over the month my tendons/ligaments will adapt.

I have no idea how long it will take me to be able to do a RD, but it’s not something I want to rush given the weird tendon aching I had after all the training this past week!

Anyhow, on with the logging…

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