BBR Endurance Training

Ok so there are currently 18 days left to complete the 2010 BBR's.

Since the Bar-barian seminar in Manchester I have been training my endurance really hard. Doing lot of max sets, little routines and pyramid sets.

This will be my log until I complete the BBR's, whether it will be the 2010 or the the new 2013 ones only time will tell.

Quick Key:
Date - Cyan
Times - Green
Pull-ups - Red
Push-ups - Blue
Dips - Yellow

11/12/12 - Pyramid

A Brutal Pull/Push pyramid I have been doing 2-3 times a week and I've improved a lot. First time I did it my time was just over 11 mins and todays time:

8:50

It goes 1 Pull-up/ 2 Push-ups, 2 Pull-ups/ 4 Push-ups, 3 Pull-ups/ 6 Push-ups and so on up till 8 Pull-ups/ 16 Push-ups and back to 1 Pull-up/ 2 Push-ups.

1-8-1 for the Pull-ups
2-16-2 for the Push-ups

Totals: 64 Pull-ups, 128 Push-ups


I start with the Pull-up then straight to the Push-ups.

Max 10 sec rest between exercises, keeps the heart rate high and gets you used to pushing yourself while under fatigue.

13/12/12 - More Pyramids

Today I was feeling very tight in the shoulders/chest so had a good 10-15 mins warming up that area with massage/stretches.

My dip station is finally fixed! It's been broken for about 8 weeks now so I could only do dips at the gym maybe 1-2 times a week. I'll post a photo, it looks terrible but I don't care it works exactly how I want it to.

As my Dip station is back in use I thought I may as well alter my Pull/Push Pyramid to Pull-ups/Dips and give it a shot.

1 Pull-up was equal to 1 Dip

so I managed 1-9-1

Totals of:
81 Pull-ups
81 Dips

Time - 11:40

after I got the last dip I dropped off then got straight back on and proceeded to go for another 15 dips in a row. Clearly my dips were not stressed enough during this pyramid so I continued on. Maybe next time I'll so 2 Pull-ups/ 3 Dips, we will see.

with no rest after the Pyramid at all I decided to see how far I could push myself with the dips while taking 5 sec breaks and ended up doing:

15
5
3
2
30x1 rep
20x2 reps
17x3 reps

Took me an extra 10 mins

For a total: 146 Extra Dips

After sweating like a madman from all those dips I recovered for 5 mins then decided to get another quick Pull-up Pyramid in.

My reps were:

3
5
7
9
7
5
3

For a total: 39 Pull-ups

Overall Totals for the Day:
120 Pull-ups
227 Dips


Great workout today, I feel as if my dips are quite weak just now but I know it will come back very quickly.

Do you feel that the bi-pyramids help you increase reps?

great workouts, btw!

If you do them for a few weeks I believe they will yeah. It will certainly help you push extra reps when you are fatigued though which is why I'm doing it.

Try them and see if they work for you.

My current dips for example are around 45 but I want to get to 55+ so I will have a max test in a week or so and see if what i've been doing has had any effect.

14/12/12 - Rest

15/12/12 - Rest

I haven't had 2 days rest for a few weeks so I gave myself an opportunity to recover fully.

16/12/12 - Push/Pull Pyramid again

1-8-1 Pull-ups
2-16-2 Push-ups

Time - 8:53

Slightly slower than before but probably better form. I'm still to complete the set all the way up and back down without breaking sets on the pull-ups.

Video to come, I just haven't had much time to edit my videos or post on here due to working such long hours close to Xmas.

I'm pretty much just working, training, eating and sleeping but I'm sure it will be worth it for the coming year.

I'm following!

good stuff Sosna! I will have to do some of these.