RC/SE2 (Czech 2)

Hey. Czech 2 is currently the extent of my strength. Below is a recording of set 2:

• right arm
• left arm (last rep suffered from fatigue, so I didn't manage full rom).

7 hours ago, Awais Muzaffar said:

Hey. Czech 2 is currently the extent of my strength. Below is a recording of set 2:

• right arm
• left arm (last rep suffered from fatigue, so I didn't manage full rom).

not bad....

here follows my suggestion after have been reaching 100 students with the one arm pullup: in the long terms if you help too much one side with the other you will finish with a lack progression. in order to avoid that i suggest a general strenght exercise on the ligth days of the rope climibng like weighted pullup in the range of 8 and 10 rm.

Thanks for the suggestion! I'm looking forward to adding weighted pullups.

Currently, my pull schedule is:

Workout A
1st: FL static work
2nd: RC work (reduced sets & reps)

Workout B
1st: FL dynamic work
2nd: RC work (reduced sets & reps)

Workout C
1st: RC work
2nd: FL work (reduced)

Shall I add 1 set of weighted pull ups at the end of Workout A and B?

22 hours ago, Awais Muzaffar said:

Thanks for the suggestion! I'm looking forward to adding weighted pullups.

Currently, my pull schedule is:

Workout A
1st: FL static work
2nd: RC work (reduced sets & reps)

Workout B
1st: FL dynamic work
2nd: RC work (reduced sets & reps)

Workout C
1st: RC work
2nd: FL work (reduced)

Shall I add 1 set of weighted pull ups at the end of Workout A and B?

if you are on 3 days a week probably you must switch as follows:

Workout A - monday
1st: FL static work (heavy session)
2nd: rc light session

Workout B - wednesdy
1st: weigthed pullup (heavy session)

2nd: dynamic fl work (medium to light session)

Workout C - fruday
1st: RC work (heavy session)
2nd: FL work (light session)

there are only 2 ways to make this schedule useful:

monday- wed-friday

tues - thurs - sat

everything situation whre you traing 2 days in a rows is going to be a failure.

Thanks for the adjusted routine. I'am hoping to follow as you have written.

On weigthed pullup days (heavy session) should I aim for 8-10 reps with a minimum of 4 sets? My only concern here is burning myself out to do the 2nd exercise of half front pulls (fl/se10).

Thank you.
 

16 hours ago, Awais Muzaffar said:

Thanks for the adjusted routine. I'am hoping to follow as you have written.

On weigthed pullup days (heavy session) should I aim for 8-10 reps with a minimum of 4 sets? My only concern here is burning myself out to do the 2nd exercise of half front pulls (fl/se10).

Thank you.
 

No, the 8-10 rm is the range of the load. then you do conservative 4x4 or 5x5 with the 10rm.

Got it. Thanks!

Hi,

Should I always strive for fully 100% relaxed scapulae at the bottom position before initiating the pull-up? I've noticed that sometimes I rush, and my scapulae are only about 50% relaxed before I start pulling up again. While achieving full relaxation may cost me 2 reps in subsequent sets, it could be beneficial in the long run.

Here's a video demonstrating my attempt to fully relax each time:

8 hours ago, Awais Muzaffar said:

Hi,

Should I always strive for fully 100% relaxed scapulae at the bottom position before initiating the pull-up? I've noticed that sometimes I rush, and my scapulae are only about 50% relaxed before I start pulling up again. While achieving full relaxation may cost me 2 reps in subsequent sets, it could be beneficial in the long run.

Here's a video demonstrating my attempt to fully relax each time:

 

the full relaxation allows you to better begin the next rep with a full range of motion. int his way you can build upp coordination and strenght through all the range of motion.