Pushup/Inverted Row Test + Feedback
My internet buddy, Ben Bruno, recently asked me if I could test out the push/pull experiment he's conducting. You can read about it HERE in case you haven't already. Essentially, what you have to do is test your max reps on inverted rows and pushups, in order to gather a rough feel of how your pushing strength compares to your pulling strength on fairly comparable exercises. I was happy to help him out, and I was also curious where I stood personally. Here were the ground rules for the test:
- Hands MUST touch your chest on each rep of the inverted rows.
- Full range of motion on the pushups.
- Feet have to be elevated for both the rows and the pushups. (This makes the exercises significantly harder FYI, thanks to physics).
- The strap height for the rows should be set so that your upper back is only a couple inches from the floor upon extending the arms.
- Don't flounder around like a fish out of water. (All too frequently I hear people touting their ability to do 100 pushups in a row, and upon watching them demonstrate I see them doing something like THIS that quickly makes my eyes bleed).
I wanted to film myself completing this experiment, given that tests such as these with a large sample size can quickly lead to skewed results due to the proclivity of humans to fabricate their results, especially with regards to something like a physical test.
Case in point: peruse any exercise-related internet forum or youtube page and you'll quickly find various cyber warriors writing about how they can bench 405 for reps. Sure you can. In related news - I once took out Mike Tyson in a sparring match.
Anyway, here is my test below:
A few notes:
- I certainly do not think my results are close to impressive. On the contrary, I consider my results to be "eh, that was okay" at best. This is not surprising, considering the last time I trained muscular endurance occurred right around the same time the US government was debt-free. (**ba-DUM-ching!!**)
- Following the point above, it should be obvious that this is really a test of muscular endurance as opposed to muscular strength. After all, once (or if) you get past the 10-12 rep mark you're, in essence, testing your musculoskeletal system's ability to delay fatigue as opposed to it's capability to produce maximal force. Ben did note this in his test, but due to the fact that not many people have weight vests or other means of loading these movement, the current protocol seemed to be the one that will work for the largest number of people.
- As I was performing the inverted rows it became quickly evident that my grip and biceps (specifically, the brachioradialis, due to the neutral grip wrist position) were on fire, and thus limiting the my ability to continue to row all the way up. I see this two ways:
- I was not using my upper back correctly, hence my lower arm musculature giving out before my back (or at least feeling like it). This could very well be true, telling me I still have some much needed work to do in the upper back department.
- If we're really seeking a true measure of upper back strength, and upper back strength alone, perhaps this test could be used in conjunction with something else that doesn't allow your body to cheat as much (ex. a chest-supported row), or an exercise in general that doesn't require you to hang from an apparatus the entire time, thus causing your grip to give way.
- During the test, I did my best to keep my reps controlled, while at the time time not executing the movements as I would in a normal training session. This was a test, after all, so I needed to break a couple rules. For instance, during a typical "rowing" movement, I like to squeeze at the top for a solid second to ensure I'm actually using my back and not cheating.
However, I still kept my elbows in on the pushups, chin tucked, core locked in, all that good stuff in an attempt to emulate a perfect pushup as much as possible. I stopped the test (especially on the rows) when I felt I was jerking too much instead of actually doing the movement correctly.
- I DO find it interesting that even though I rarely perform higher than ten reps in training, I was still able to hit 47 pushups and 28 rows. No, not impressive, but I think it still supports the efficacy of strength training even in something like improving muscular endurance. In fact, the Journal of Strength and Conditioning research published a study confirming the very fact that improving one's maximal strength will aid in a muscular endurance. To the distance runners and "feel the burn" fanatics out there: yes, this applies to you. So, even though I normally perform my pushups weighted and keep them at eight reps and below, the fact that may "1RM" pushup was improved helped me to score higher on an endurance test than I normally would have.
- Yes, my number of pushups did significantly outweigh the number of rows I got, but this is to be expected on a test like this. I was at least glad that my personal ratio wasn't quite at a 2:1 (push:pull), and it was indicative to me that I need to continue to prioritize my pulling in my programs (which I'm already doing). Good to know things are moving in the right direction, as I'm sure my push:pull ratio would have been MUCH worse had I done this test six months ago.
- A lot of people view inverted rows as an elementary movement, but I think many would be surprised how tough they are when performed correctly. I think Ben made a wise move in subbing out the chinup as the standard measure of push-to-pull comparisons, given that it's much easier to cheat on chinups. I did laugh to myself after doing this test, as my max chinups and inverted rows are very similar. Guess I've got some more work to do in the rowing department, no?
That's all for now. It was definitely a fun test and I look forward to the conclusions Ben draws from this particular study. I encourage you to try it out for yourself, and then send your results over to him on his page HERE.
Random Friday 12/9/11
Here are some various links and videos you can use to entertain yourself until you break free of the office this afternoon... 1. First, in case you missed them, here the posts from earlier this week:
Chinup PRs and Newton's 2nd Law --> Here I discuss why focusing on the acceleration of the movement might just be the piece missing in your quest for strength. Also, you get to see my wife hit a +45lb chinup personal best, along with why F=ma helped her get there.
Elbow Pain? I've Got Your Fix --> Sarah does a great job discussing some causes-->solutions of the oh-so-pervasive elbow pain in our society of office workers and athletes alike.
Is Exercise Selection Really the Most Important Programming Variable? --> An understanding (or lack thereof) of this concept is definitely something that separates the men from the boys (or women from the girls, so to speak) when it comes to writing effective strength and conditioning programs.
My Attempt at Poetry --> If you're looking for some light Dr. Seuss-ish reading material, coach Romo wrote a fairly lengthy poem on an athlete achieving her first bodyweight pullup.
2. The Contreras Files, Volume 1
Some great stuff in here. Bret Contreras does a fantastic job taking research re: glute activation, hip hinging, bench pressing, you name it...and translating it in a way that makes it easy to understand for coaches and lifters alike. Check it out HERE.
3. Here is my awesome cat, Oops. As you can see, she is part polar bear, part tiger. The perfect crossbreed.
4. Wow. And I thought I was decent at pullups....
6. The more I use them, the more clear it becomes that people need to be doing Bulgarian Goat Belly Swings before they progress to anything else in the weight room. More on this later though.
Have a great weekend everyone.
My attempt at poetry...
I wrote this a long time ago after being inspired by one of our female student-athletes completing her first pullup. "Pull-UP"
My strength coach said to me as I entered SAPT;
“Miss, can you do a pull-up?”
“HAHA, yea rite, NO,” said me.
He asked me “why;”
I told him that;
“Pull-ups are impossible; why even try.”
“That’s gonna’ change he said with a smirk;
You will do pull-up;
Are you afraid of hard-work?”
“When hell freezes over,” I thought in my head;
It’s been 7 years of gym class and still no luck;
Each test I fail; I should just put this one to bed.”
He chuckled and said, “The funny thing about pull-ups,
You’ve got to work at’um for weeks;
Pull for every inch until your head erupts.”
He said, “I’ll help you map the way;
Are you onboard?”
“Aye coach; I’ll have my day!”
Weeks went by, and work we did;
We ran the gambit;
Partials; Iso’s, Ecc’s; Band assisted.
Most of time I just wanted to cry;
“Charge on,” he said; “A quitting attitude won’t cut it;
It simply won’t fly.”
So I fought tooth and nail, through the arm numbing burn;
Pull-ups I will own you;
This I will earn.
Finally, the day came, it was time to test;
“I’m nervous,” I said;
“Don’t be,” he said, “just try your best.”
So I chalked-up my hands, and pulled with all my might;
My chin….CLEARED THE BAR;
OH, WHAT A FIGHT!”
I triumphantly dropped from the bar;
Pull-ups, I had defeated;
Coach said, “You should be proud, you’ve come so far.”
It wasn’t the pull-up that meant so much;
It was what I had learned;
all the planning, trying and such.
This I will remember for the rest of my time;
Nothing is owed to me; plan, fight, execute, then fight some more;
Extract from for this rhyme.
Failing to do the above only will mar;
Anything worth doing in life;
Lift your chin above the bar.
Hope everyone is having a great week,
Chris
30 Things I Want to Share
I started this post back in September when I noticed that I was exactly 30 years and 30 weeks old, thus, the 30 points I want to share. I hope you enjoy this one... going back and rereading what I had written, I realized this post was better than I originally gave it credit for. Lots of things I've learned about training, coaching, and life throughout!
- I’ve discovered that with every moment older I get, the less and less interested in material objects I become. I guess this is how real adults are able to buy things like vacation homes and afford retirement.
- Weight training does not make women gain weight, unless they are eating like they want to gain weight.
- Considering the cost of gas consumption when purchasing a car is one of the greatest financial lessons my parents ever taught me. It is also the reason why we own a Prius.
- Imposing a strict tempo is probably the most important change I’ve made in my programming over the last 4 years. Prior to that I really had very little appreciation for how powerful training the eccentric and isometric portions of every movement can be.
- Knowing you can provide well for you children is hugely satisfying.
- I frequently feel that only a handful of trainers/coaches in the world actually know how to teach a squat correctly.
- A professor I had in undergrad once told me "a Bachelor’s degree simply shows you have the ability to commit to something and finish it over a long period of time. The people at your first job will still have to teach you what you really need to know." It’s all about experience.
- Certifications mean very little. It’s, again, all about experience.
- Everyone who lives in and around DC should check out the National Arboretum. It’s a beautiful and relaxing place to unwind.
- I recently read a running book that did a much greater job explaining the importance of working at your current pacing level (i.e. % of 1RM for weights) than any weight-training book I’ve ever read. The book is Daniel’s Running Formula.
- Every trained female should be able to perform at least 3 pull-ups. I used to make excuses for myself about why I would never be able to do them… then I smartened up and figured out a great pull-up progression (see #9). After a bit of time, I found myself doing sets of 10 dead-hang pull-ups.
- Mel Siff’s Supertraining is still the most comprehensive book about anything ever written. My mind is blown every time I crack that book open. How someone produces a work like that is beyond my understanding.
- You can tell a great deal about how parents raise their children by how their kids act in the face of a challenge.
- “If you want to be fast, you have to move fast.” This is referring to bar speed in the weight room.
- “You will pass out before you die.” Another great weight room quote from a mentor of mine.
- If you’re unsure about set/rep schemes as they relate to percentage of 1RM. You MUST read Tim Kontos’ article on Prilepin’s Chart. I continue to reference this when I need solid guidance on final decisions in volume and intensity.
- Working to become less egocentric is an important endeavor to improve overall satisfaction with your life. For example, women who avoid the free weight area of a gym because “all the guys stare at me.” No they don’t. Get over yourself.
- Coaches (strength or sport) who become frustrated at athletes easily are not well equipped to be teaching in the first place. We’re teaching more than how to set a screen or do a pushup, we’re teaching life skills.
- Not having spent any time around babies before having one, I never really knew what the big-deal was… I get it now!
- Everyone should consider wearing shoes that have a zero drop or a very low drop. I don’t like the term “barefoot” shoes because you’re not barefoot. You still have shoes on they just don’t have any elevation change from heel to toe.
- You will be better off if you make an effort to go to sleep and wake up at around the same time every day (yes, weekend days are still days, so they count towards this).
- You don’t have to yell at athletes and put on a big show to get them motivated to perform. Just treat them calmly and with respect. Get excited when appropriate.
- Television is such a massive waste of time.
- Work on soft-tissue quality regularly.
- I fully believe in the idea and pursuit of the American Dream.
Friday Distractions
I don't know if we have any hard-core running sock wearers reading our site, but if we do, then THIS is the post for you: Running Sock Reviews from Runblogger!! From Sweat Science: Higher carb intake = faster Ironman finish
The fiance of a coach I worked with at VCU has a food blog with, what look to be, some pretty good recipes. Check out White Truffle Turnip "Risotto." I've never tried any of the recipes, but again, they look pretty good and tend to be based around Paleo style rules.
Lastly, if you're pretty much spent from the week and trying to get in the Halloween spirit, take a look at these photos of pets dressed up in Halloween costumes. It might be just what you need. HAAAAAA!
As for my family, we'll be participating in the Goblin Gallop 1k Fun Run on Sunday at Fairfax Corner. And, yes, Arabella will be getting her first race medal!
Friday Musings 10/14/11
So, no beating around the bush, I'm pretty mentally beat from this week. Between finishing up the last week of wedding prep, visiting various labs for bloodwork, moving to a new home, getting ahead of things for when I'm on my honeymoon, and staying on top of my daily responsibilities at SAPT, I'm definitely going to crash hard tonight when I finally get to sleep. Not to mention a lot of things have happened over the past month (my car rolling across a parking lot being one of them) in my life that can be summed up by this poster:
I'm kidding (kinda), given that I really do have a lot, and I mean a lot, to be thankful for. However, currently all I desire is a lollipop for my brain, so I thought that some of you may want a lollipop, too, as it's the end of the week.
This being said, this post is going to be completely random. It may not even have much to do with training, but hey, sometimes people want a healthy dose of entertainment, right? Let's get to it.
1. This is why we teach strict, dead-hang pullups performed with good form at SAPT....
...as opposed to kipping pullups, as shown in the video below. Keep your form locked in, kids:
2. Under Armour underwear is the greatest thing I've discovered since learning that the arrow next to the gas symbol tells you which side of the car the gas tank is on.
Anyway, last month I felt compelled to order the outrageously priced underwear from Under Armour, and let me tell you, it is FANTASTIC.
I mean, talk about feeling tranquil and luxurious, all day long. I'm tempted to make a quick change to our wedding registry and replace everything with under armour underwear...it's just that good. They really hit the nail on the head with that product line. Yes, they're expensive, but worth every penny.
3. I finally began training like I would train one of the athletes under our roof at SAPT.
What? What do I mean by this? Well, as counterintuitive as it may seem, even strength coaches struggle when it comes to their own programming. After all, the toughest person to program for is yourself (as I've written in the past, this is one reason why it's wise to have someone else write your program). As some of you know, I've had some pretty persistent shoulder pain, and over the last five weeks I FINALLY manned-up and trained using a similar approach that I would give one of our athletes should they be exhibiting similar symptoms.
Namely, I've taken out a LOT of the pressing volume and added in a LOT of horizontal pulling. For example, this is what my upper body session looked like this past Tuesday:
A1) Bent-Over DB Row, 5x8/side A2) Neutral-Grip DB Press, 3x6
B1) Seated Cable Row, Pronated Grip, 4x10 B2) Tempo Pushup, 3x10
C1) Cable Face Pull w/External Rotation, 2x12 C2) Anti-Rotation Press and Hold, 2x3x :10 per side
*Notice that the total "pulling" volume was 104 reps, compared to the "pressing" volume which was 48 total reps.
And what do you know? My shoulder is feeling WAY better, and I've added some much needed strength to my upper back. Funny, as things didn't get better until I stopped training like a doofus and did what I knew I should deep down all along.
4. No matter if you're a cat person or not, you have to admit this is the cutest thing you've seen all week: Yeah, I realize the some of the gents in the crowd may be screaming for me to have my man-card revoked, but I wanted to give something to the ladies in the crowd...what can I say.
5. This is what it looks like to not care, whatsoever, about what other people think of you.
This is pretty funny; thank you Ben Bruno for finding this. Maybe I'll add this exercise in for people as a warm-up before their isolation lifts:
That will do it for today. Hope this helped pass the time in your respective work place and have a great weekend!
