More About Pyramid Workouts

As you remember, last time I told you I reached 9 pull ups using the pyramid system. I did 1 pull up alternating with a 1 leg squat aka "pistol squat", then 2 pull ups,  and so on until I hit 9 pull ups, then down the pyramid with 8 pull ups and so on until I was back down to 1. I then did a second pyramid going up to 7 reps and down to 1, all alternating with a 1 leg squat.


    Well for the last two weeks I've been able to go up to 10 reps on the first pyramid,  7 reps on the second pyramid along with 2 pistol squats between each pull up. To round up the numbers I did an extra pull up along with two extra sets of pistol squats.

    Add it up. That's 150 pull ups and 70 one leg squats in a workout!  You read that right.


     While I did pull ups this system is good for most exercises. You could do a pyramid system with push ups,  sit ups, etc.


        Remember some guidelines. Don't go to failure. 75%  of your max is probably the most you want to go to and depending on the number of pyramids you do you may want to stop at 50 %. So if your max push ups is 20,  you could go 2,4,6,8,10 then down 8,6,4,2. That's 50 push ups. You could rest between each set or better yet do a different exercise. So you could do pull ups, sit ups, squats,etc as long as it works different muscles along with a different motion. By that I mean you want to alternate a pushing exercise with a pulling exercise or a squatting or hinging exercise. For the reps your other exercises could also be pyramided or just a constant number, ie sets of 5 squats.


         This method is a great way to get a high volume work without working to failure. By high volume we mean total high reps but using low - sub maximal reps over several sets. This method trains your central nervous system along with increasing difficulty  and fighting fatigue. It also allows for a warm up, sub max effort, as well as a cool down.


          Another thing to remember is make sure you have the time. Although the above example is relatively small if you were to go up to 20 push ups you would definitely need more rest between sets, thus more time. In my pull up pyramid above,  that took over an hour. So adjust to your own schedule.


      Also a pyramid workout shouldn't be done more than twice a week.  By that I mean you shouldn't do a pull up pyramid more than twice;  however you could do a push up pyramid with another exercise once or twice a week and then do a pull up pyramid once or twice a week. In fact, a couple of times I've done a pistol squat pyramid going 1,2,3,2,1 alternating each rep with 5 pull ups, over 4 pyramids, thus totaling 36 pistol squats and 100 pull ups. Notice that while the pistol squats increased the pull ups stayed relatively low, at just 5 reps. Then the next day or a couple of days later I'd do the pull up pyramid.


         If you wanted to round it off you could do an extra set or two. In fact, tonight I did my pull up pyramids up to 10 and back down , then up to 7 and back down but rather than stop at 150 pull ups I chose to go 160, so I did one more set of 10. Barely! That goes back to what I said earlier, about getting enough rest between sets. Although I made it was hardly perfect. In addition, I did an extra set of 2 pistol squats, then 3 sets of 3 , alternating each set with 25 reverse crunches. That's also a total of 75 one leg squats and 100 reverse crunches! And in case you're wondering, this workout took over an hour and a half.


         You could also do multiple pyramids with lower reps. What's possible for some isn't possible for others. So if you're max pull ups is 10, you could go 1,2,3,4,5,4,3,2,1 which equals 25 reps, then do 3 more pyramids. That's 100 pull ups, while at the same time avoiding failure.


         Pyramids are one excellent way to get a high rep workout in a workout. While there are other ways to get a high rep workout in ( which I'll go over in future posts ) pyramids allow you to reach your goals in a progressive, safe, manner.

       

     

Pyramid To Success

    As mentioned last time, I hit a new max in my pull ups ,15 ,& 1 leg squats ( aka pistol squats ), 6 .  One of the best methods that got me there was the pyramid method.  Once a week I would do pull ups, going up to a certain number, then go back down.


     So a couple of weeks ago, I would go 1,2,3,4,5,6,7, then go down 6,5,4,3,2,1. I would do a 1 leg squat between each set of pull ups. Therefore, this equaled 49 pull ups & 13 pistol squats. But I would in fact go up & down the pyramid a second time, thus giving me 98 pull ups & 26 pistol squats. And I'd do an extra sets of 2  just to make it to 100 for the day!


     Yesterday I did a pull up pyramid up to 9 , and then a second pyramid up to 7. I alternated 1 pistol squat up to 9, then I did 2 pistol squats between each of the remaining sets. That's 1,2,3,4,5,6,7,8,9,8,7,6,5,4,3,2,1,1,2,3,4,5,6,7,6,5,4,3,2,1 . Total 130 pull ups and 51 pistol squats!


     This method can be used with most exercises. In fact, I did a similar workout with pistol squats where I went 1,2,3,2,1 alternating 5 pull ups between each set. I did this 4 times, thus giving me 36 pistol squats and 100 pull ups.



       A few things to keep in mind. Don't go to your max. 50% - 75% is good. For example, if your max push ups are 20, go up to 10, 15 at most, and even that's pushing it. Also, it's a good idea to put another exercise between each set, although it doesn't have to be pyramided. This way, you stay active and make your time more productive. Speaking of time, make sure you have the time. This is especially true of high rep workouts. That 9 pull up pyramid took over 30:00 and the total time was close to an hour. Trust me, when you go to high rep strength endurance work outs, you'll need some rest between the higher rep sets. If you don't have the time do another type of work out. Finally, I wouldn't recommend doing the same pyramid workout more than once a week. Especially when you get to higher reps. While I did do a pistol squat pyramid and a pull up pyramid this week, I didn't do them twice or more this week.


    I hope to hit 10 pull ups in a pyramid workout soon. That'll be 100 pull ups, but reached faster. Hopefully, soon I'll be doing 20 pull ups overall. So if you want more reps in a specific exercise, and you've got the time, give this pyramid scheme a try.

SEAL Museum 5k 2014 & Murphy Challenge

  Well I competed in my 7th SEAL Museum 5K.  I came in second in my age group, 23rd overall with a time of 25:51. While it was ok I should have done better. There are things like hip mobility & v02 max to work on.

   I did however set new personal bests in 2 other areas. After the awards ceremony I went to the beach and did my 100 burpees for the day non stop, then a new record for pull ups, 15, & 6 one leg squats on my right leg, 7 on my left leg! Was this tough? Need you ask?! And I won't lie, there were pauses ( but I never jumped off the pull up bar or put the opposite leg down).


    Continuing with new challenges/accomplishments, today in honor of Veterans Day, I did the Murph Challenge. It's named in honor of the late SEAL Lt. & Medal of Honor winner Michael Murphy. It's a workout he did before deploying to Afghanistan. Run 1 mile, then do 100 pull ups, 200 push ups, & 300 squats, & run 1 more mile! Yes, you read that right. And he did this all while wearing a 40 lbs vest & boots!


   I modified it a little to put it mildly. I wore sneakers on the run, no weighted vest or any shoes on the exercises, and I did them in 20 sets of 5 pull ups, 10 push ups, & 15 squats. It me 59:04. The first mile was 8:55, the second 8:16. It was certainly an "interesting" way to start the week!


    While such challenges aren't for beginners they are something to work towards. Always stay motivated, work hard but smart & practical. That's how you make progress.

Update

Sorry for the long delay. I'll try to write more often. It's just that I want these posts to be informative and useful and that takes time. I often put short pieces on Facebook so if you want training info send me a friend request at facebook.com under Gopal Rajagopalan.

  Well this Saturday Nov. 8 I'll compete in the annual UDT/SEAL Museum 5k. I'm looking for my 4th win in the masters division. Wish me luck. I'm also going to look to break my 13 pull up max and set a new record. At least 14  but hopefully 15 or more. One of the training methods I've been using is intervals of pull ups. Today at the pool, on my two 30:00 breaks, I did 3 pull ups for 20:00 on the minute. That's 60 reps per break which means 120 total today! Last Friday I did the pyramid system where I went 1,2,3,4,5,6,7,6,5,4,3,2,1, once in the afternoon and once at night. I also threw in a set of 2 after I got down to 1 . That means 51 pull ups in both sessions which means 102 pull ups total for the day! I'm debating whether to raise the pyramid to 8 this week.


    Just to let you know theses methods are meant to be used no more than twice a week and certainly never day after day. Also make sure you have lots of time , especially in the pyramid system, because you're going to need lots of rest between the higher rep sets.

    Train hard and smart!

Painful Struggle

   I've been able to continue my training although at a much lower intensity.

   I swam for the first time in several months at Pepper Park. The water was nice and calm, and while I had to be careful with my left shoulder especially, I didn't have nerve pain. I also ran afterwards each day, Saturday finishing with a 6 + mile run from Pepper Park to Avalon Beach and back. Of course at the speed I was going run may be the wrong word. Trotting may be a more accurate description.

   I also finished the week with heavy singles in the squat ( 165 lbs) and the dead lift ( 260 lbs ) x 12 sets. I've had to carefully approach pull ups . I have to make sure I don't hyper extend at the bottom position.

   Like I say I'm very far from 100%. I did run a barely tolerable 2 miles on Monday, around 18:45. I'm also able to safely average 3 pull ups per set. I am also spending time foam rolling as well as working on mobility exercises and body realignment , such as Tai Chi Chuan, to fix my imbalances. Remember, in most cases it's not the activity that causes injury but rather improper form.

   I'll try to finish the week on a good note. Little things like an extra rep or :05 off my run times may be small but they're progression, not regression.

Slow Start

   Sorry I haven't written in awhile. As some of you may know, back in January I strained my right fibula and right latissimus. So of course 2 of my favorite activities, running and pull ups, were out of the question. It was so infuriating. I had hoped to compete in my first marathon, which was also the first marathon here on the Treasure Coast. I think it was also a qualifier for Boston. As for pull ups, I was up to 14 reps. I know if I had kept it up by this time I'd be at minimum 16 , possibly at the big 2-0.

    Oh well, no point in crying about it. I know it sounds cheesy but what separates the champs from the chumps is getting back into the grind as soon as you can. Which I have. I also stayed active during this time. Unless you're totally out of the game , such as being on crutches, laid up in bed,etc., it's important to substitute with as much as you can, safely of course. In my case I was able to do most strength training exercises , although overhead presses were limited. Basically I would do kettle bell circuits in the mornings and power lifting exercises at night. With the kettle bell I could do swings and even lunges ( very carefully of course ) in different planes of motion, usually from 45:00 -1:00 +. I did this to simulate aerobic activity although I must say it was too low intense for major results . I also added as time went on, and my fibula and lats  healed, step ups ( without added weight ) and push ups ( only shoulder width ).


    As for "maximal strength" basically I've been doing squats or dead lifts 4 nights a week . I've used a 5 x 5 routine . 5 sets x 5 reps. Obviously the weight has had to decrease, at least in the beginning. 2 nights I did variations of these lifts like straight leg dead lifts or front squats. What's good about these lifts is they are also a good intro to the explosive Olympic lifts.

   In the last few weeks I progressed to the point of  full extension of the ankles such as in the snatch and clean and jerk. I also was able to hop over the kettle bell with alternating feet, do low rep jumps, and eventually  jumping rope  for a few minutes .  Jumping rope was really important not only as a step forward ( no pun intended ) but also my first real intensive exercise done for time, my first somewhat aerobic activity . As for pull ups, I tested how I felt by hanging from my pull up bar. I made sure not to hyper extend my arms at the bottom position.


    As for the rehab side of the equation, I started off with traditional Chinese bone setting to fix my fibula, then little by little added mobility exercises , foam rolled trigger points, ice of course, practiced my Tai Chi Chuan/Chi Kung to realign my structure as well as for overall health, and took natural supplements like Omega 3 to lower inflammation .


    Well, this past Monday, April 14, after about 50:00 of circuits I "ran" my first mile in more than 2 months, running it at about 10:00. I won't lie, it was tough . As for pull ups I did 2. Throughout this week I've run a mile a day after my circuits. A few days I would  do 1 pull up as part of my circuits or 2 - 3 later in the day. Friday I ran 2 miles, and Saturday I ran 5 miles.Afterwards I did 5 pull ups. I may have been able to squeeze 1 more in but I wanted to be careful.

   Essentially I've focused on my form, avoiding the "do or die" attitude. While I'm not happy about 10:00+ miles or a measly 5 pull ups I think in order to make progress towards 6:00 miles or 20+ pull ups, these steps are necessary ( Boston 2015, Ninja Warrior 2016!). Keep following my progress folks.

  Extra special thanks to Charlie Chen, Dr. Aihan Kuhn, Ari Globerman, and Bob Haviland for the extra help, advice, their knowledge, and motivation these people have given me over the years

 

Staying Active

   I'm staying active despite some serious setbacks. Namely some tendon and possible ligament pulls. Both my shoulders have had some pain for awhile. I laid off the presses for awhile. Now I can press low weight dumb bells ( 20 lbs and less ). But my right shoulder really feels it when my arms are hyper extended. So there go pull ups, at least for this week.

   I was doing ok running but last week I everted ( rolled outwards ) my right foot too much. I can walk ok  but high impact is definitely out. At least until Monday. I don't think it's a fracture as much as a ligament sprain ( not much fun either ). And I don't want it to become a fracture either.

   But I'm not going to let that send me into a state of nothingness. What type of trainer would I be? Remember, I lead by example.


   My morning runs have had to be replaced by long circuit training. We're talking 40:00 +. Often using dumb bells or my kettle bell. And full body exercises , almost all involving a form of lunges or step ups, along with a swing.I've also thrown in clean and jerks and snatches, with a dumb bell in order to put some explosiveness in. Fortunately I can still fully push off my feet.


   In the evenings I've gone back to moderately heavy squats and dead lifts. And as I mentioned earlier, I can press light dumb bells.

   One other piece I've added is strengthening my muscular imbalances. I've been doing these exercises before my weights. Usually just 2 - 3 sets, 10 -20 reps. Things like single leg bridges or Egoscue exercises like pillow squeezes for my adductors. Special thanks to Rolfer Ari Globerman for helping me with my pain.

   I'm not going to lie down and take it. And neither should you. Work around your problems . That's how to succeed.

Recovering From Disappointment

   This week had it's ups and downs for me. Most of my training runs were off a bit. But there were a couple of good runs including a 50 meter sprint interval I did poolside, and a good group training run I did. That was Thursday night at Fleet Feet of Stuart , where I ran 4 miles in a little over 34:00. Thanks guys.

   Unfortunately my first race of 2014 didn't 't go as good as I wanted. I ran the Race for the Coach 5k in downtown Fort Pierce. My time was 24:04. I came in second in my age group . Thank god. Actually I was at 23:28 at the 3 mile mark but still I should have been under 24:00 for overall time.

    While there have been factors that have been less than favorable lately ( cold, strong headwind, muscle pulls, etc) that doesn't change the fact I could and should have done better. I'm going to start putting more intervals back into my training along with beach and hill runs. Crying doesn't help, solutions do.


    My pull up training has been going good. Pull up training 5-6 days a week. This week never less
than 20 reps in a workout although most days I averaged 60-70 reps. In fact Wednesday I did the 4 x 20:00 interval again, reaching 80 reps. And Saturday using a pyramid method  hit 100! Yes you read right. I worked my way from 1 up to 10 pull ups, then worked  my way back down to 1. I also did 45 pistols ( 1 leg squats) as part of this workout .1 - 5 reps per set. Alternating each leg at a time. I also did kettle bell swings.  I won't lie , this workout took over 2 hours! But it was worth it .


     I know it's cliche but champions , while they may fall down, they get up again and keep swinging . Keep that in mind.

Cold Update

 Despite the unusual deep freeze I managed to keep up my training this week. I just chose the right times and right places.

  Running was hard this week because of the cold front. Oh I ran all 6 days, totaling 30 miles this week. I just mean I'd try to wait until the sun came out and the temps warmed up. Also because of the strong North West wind most of my times were off. Especially around my house, where my house is at the end of the street, Thus the final 200 meters or so I have strong headwind! Nevertheless, I got out every day , finishing my week with an 11+ mile run from Pepper Park Beach. Although my time was pathetic ( 2+ hours) I made it tougher, running at high tide, going in soft sand or mushy sand. I will be ready on marathon day.

  I kept up my pull up training, doing various work outs. Circuit training, ascending and descending ladders. And again I used the interval method, on Thursday, 4 pull ups every minute for 20:00.That's 80 pull ups in a work out. And Friday I did weighted pull ups, a 20 lb dumb bell in a back pack. I did 1 rep per set alternating with another exercise I'm trying to improve , the 1 legged squat aka pistol. I'd do 2 reps, alternating 1 leg at a time, along with a kettle bell 2 hand swing x 10. I did 20 sets! These are the ways to improve reps.

  And last night, rather than freeze out back squatting and dead lifting , instead I worked inside. Another focus I need to work on is grip strength so I did various walking kettle bell lunges, using a bottoms up press grip ( holding the kettle bell upside down ). I spent about 45:00+.

  I hope everyone has kept up their pursuit of their goals for the new year ( I don't like the word resolution because no one means it ). Despite obstacles, find ways to keep up the work. I certainly have. That's the difference between winners and losers.

Continuing Training

  Well here we are in the second week of the new year. And I definitely have alot to work on.


  In March I've got my first marathon, so obviously running is important. In the last week of December I logged in 40 miles. So for the last two weeks I've lowered the mileage while trying to maintain intensity/speed. So I've focused on short intervals once or twice a week as well as shorter runs, mostly in the 1 - 3.5 mile range. I also have been doing these shorter runs in my neighborhood after a 15:00-45:00 workout. Usually either a combination of body weight exercises like 1 leg squats and kettle bell swings along with a little plyometric work or after weight lifting. I find this is also an excellent warm up, opening up my cardio respiratory system and getting my muscle tissue ready to perform.


  I also threw in my first long run of the year this morning. After a 10:00-12:00 kettle bell workout, I ran 10 miles. I alternated the speed, sprinting short distances while focusing on my form ( i.e, triple flexion for front side mechanics, landing on my mid/forefoot,etc.) throughout. It certainly wasn't race pace ( 1:33:25 or 9:20 per mile) but then again it wasn't meant to be.

  My other big object is increasing my pull ups. Every week I've been doing descending sets  ( going from say 9 down to 5 reps ). Now this is over many sets, maybe 10. Of course I'll alternate other exercises with them ( 1 leg squats, kettle bell swings,etc.). Other times I'll use intervals. In fact Thursday I did 4 pull ups every 1:00 for 20:00. That's 80 pull ups in a work out!

   I hope you see what a long road success can be, but as I continue to show it can be achieved.

2013 In Review

    I hope 2013 was good and productive for you. For me overall 2013 was good.

     It didn't start that great. Around March I fractured my left fibula, and around May I strained my left shoulder, and my right shoulder isn't feeling that great. Despite that I managed to finish 2013 pretty good.

        I worked around the injuries ( power and Olympic lifts, kettle bell work) and corrective body work I was able to run again. Long story short, starting Friday October 25 I raced 3 weeks in a row. I celebrated my 47th Bday by winning my age group and coming in 9th at the Run To Row 5k. The following Friday I won Masters in the Honor Flight 5k as well as coming in 4th! And the following Saturday my favorite, and toughest, the UDT/SEAL Museum 5k. I won Masters ( 3rd time) and set a personal best time!


         I finished November by competing in the first swim/climb/run. This was also held by the UDT/SEAL Museum. It was held at Riverside Park in Vero Beach. We swam 50 meters from the pier,  then had to climb up a 65-70 feet rope ladder to the Barber Bridge, run about a mile on the bridge, fast rope back down into the river, and swim back. And by the way, because of the sharp ropes, I wore jeans and boots, not swim trunks and sneakers. Despite this , and my total lack of experience climbing ropes, I managed to complete the challenge.

         Finally, I finished the year on Saturday Dec. 28 with 13 regular / back pull-ups, 15 bicep pull ups, and 5 one leg squats/pistols on my right leg and 8 pistols for my left leg. I won't lie, all those numbers were a struggle. But nonetheless  I managed to increase my numbers.

       
          For 2014 some of my goals include hitting 20+ pull ups, faster 5k times ( below 20:00), more 1 leg squats, start overhead pressing again. Oh, and I signed up for my first full marathon. The Treasure Coast Marathon, Sunday March 2. 26.2 miles! You better believe I'm going to avoid injuries!

         So aim high. And  I hope you see what's possible, despite life's obstacles. If you're willing to stick with your goals and work around the obstacles you can still achieve many things. I'm proof of that.


        Follow me in 2014.
   
        Persevere!