I've been doing these for years, and during winter when it's not climbing season and I don't have to do ungodly quantities of pull up training, I really enjoy a good shoulder cycle.
But this year I crossed a plateau and can finally move real weight. Been doing double 25kg and finishing with 20kg. At 160lbs, slamming double 25kg (110lbs) up overhead from a dead hang, and then throwing them back into a dead hang, feels like I'm indestructible.
Been doing Pavel Tsatsouline ladders; 1 rep, rest 30 sec, 2 rep, rest 30 sec, 3 rep, rest 30 sec, 4 rep, rest 30 sec, 5 rep, rest 30 sec. Stop. Rest 5 min. Repeat. Idea is to get as much total volume with a heavy weight as possible. Last rep of last rung must be strong. If shaky, drop back next ladder. May be 1,2,3,4 next time. Rest. Then another. Then 1,2,3.
Feels amazing. Anyone done these?
asked byanimaleater (2417)
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