How did you get started with Power Lifting?

It is funny how I got started. I always loved going to the gym and working out, pushing myself harder each week. I remember the time when I used to think benching pressing 250 lbs was a lot. (chuckle) [...]]]> Interview with Power Lifter, Tom Kosanouvong

How did you get started with Power Lifting?

It is funny how I got started. I always loved going to the gym and working out, pushing myself harder each week. I remember the time when I used to think benching pressing 250 lbs was a lot. (chuckle) I just wanted to press it once! Now it’s a mere warm up set to rep it out a few time. It was not until recent that I got heavily involved with power lifting. I just love lifting heavy weight and trying to press more then anyone else in the gym. Now I am in search of breaking the California RAW bench press record with the help of not only a coach but also a mentor Alan Aerts. Him and his wife are wonderful people who hold numerous state, national and world records in the power lifting sport. It is an honor to be training with one of the best people in the sport.

How do you incorporate Pull-ups into your training routine?

I do pull-ups during my back workouts starting with just my body weight then adding 60 lbs for 5 sets of 5. I like the feeling of exploding over the pull up bar with a weight attached to me.

What does your training routine look like?

Monday- Chest and Triceps
Flat Bench 5×5 heavy
Decline Bench 3×8
Incline Bench 3×8
Double arm overhead extension 5×5 heavy
Close Grip bench press 3×8
Body weight dips 3×8
Weighted dips 5×5

Tuesday-
1 hour of cardio
Abs

Wednesday- Back and Biceps
Bent over rows 5×5 heavy
Pull ups 10 body weight for warming up
Weighted pull-ups 5×5
Single arm row back 3×8
Straight bar curl 5×5
Dumbbell hammer curls 5×5
EZ bar curl 5×5

Thursday- Legs
Squats 5×5
Straight leg dead lifts 5×5
Leg Extension
Leg Curve
Calve raises

Friday- Shoulder
Dumbbell shoulder press 5×5
Should raises 3×8
Upright rows 3×8
Traps
Straight bar shrugs 3×8
Dumbbell shrugs 3×8

What does your diet consist of and which supplements do you use?

My current diet is very strict because I am dropping weight from my normal 220-223 lbs to 198 lbs to compete. I feel comfortable around 200 lbs and I might stay at this weight to compete for a while. I have not noticed much of a power loss compared to weighing around 220 lbs. When it comes to supplements people will always make a recommendation on what you should use but my philosophy is what might work for some, might not work for others. I use Cytosport Protein Powder. Not only does it taste good but it works for me. I take USPLabs Jack3d as my pre-workout. My creatine is from ON; it is the micronized creatine unflavored. It mixes well with my protein powder and is tasteless.

What are your top three favorite work exercises and why?

I love the bench press because there is nothing more exciting then pressing hundreds of a pound away from your chest.

My second favorite exercise is pull-ups. As a young child I had always loved doing pull ups during physical education while everyone hates doing them. This still seems to be the case at the gym. A lot of people can lat pull the entire stack but cannot do more then 5-7 consecutive pull ups.

My third favorite exercise would have to be the bent over rows. I typically alternate my variations between your standard bent over rows and the “Yates” row. The way I feel about bench pressing is the way I feel about bent over rows. You have to work the “press and pull” techniques to gain more power and strength.

Where does your daily motivation come from?

I grew up in a competitive environment and I take that same philosophy with me to the gym. That’s another reason why I got into power lifting for the competition.

What are your goals for 2011?

Break the California RAW Bench Press record and be able to defend year round.

What is your advice for someone who wants to start power lifting?

Learn from someone who is experienced so you can work on proper techniques and design a routine that is going to help you achieve your goals. There is nothing worse then getting yourself hurt or bombing out of a meet because you did not have the correct training.

What competitions have you competed in and which ones have you chose for the future?

I have done several local lift meets within my area but this year I have stepped up my training to compete in sanctioned events held by the United States Powerlifting Associations (USPA). I will be attending the California State Multiply Bench press and Bakersfield Biggest Bench, California State Bench press & Dead lift Championship, California State Multiply, Single Ply & Multiply Nationals, Mid-Cities Bench press, Halloween Power lifting Classic, and the Ironman Power lifting.

Anything else that you would like to share with our readers?

I would like to thank my gym partners Jimmy, Phil, my coach Alan Aerts and his wife Bonnie for guiding me in the right path. And also my sponsor at True Honor and Extreme Pull ups for giving me the opportunity for this interview. Thank you!

Websites:

www.tomkoso.com
www.truehonor.com

Copyright: Extreme Pull ups, www.extremepullups.com

How did you get started doing pull ups?

When I was 41 I decided I needed a new challenge in the gym. I went in three months before my 42nd birthday and [...]]]> Interview with Crystal West
World Record Holder for Most Consecutive Pull ups
and Max Weighted One Rep Pull up

How did you get started doing pull ups?

When I was 41 I decided I needed a new challenge in the gym. I went in three months before my 42nd birthday and decided to do pull ups. I was in shape so I imagined I would knock out ten to fifteen reps. I was wrong. That day I could only manage one pull-up. I was discouraged and embarrassed.

I went home and thought about never doing pull ups again. After all, I was terrible at doing them and they were really hard. But my stubbornness got the better of me and I decided that if it took me ten years I was going to do 10 pull ups. It took me about three months to do 10. I then decided to shoot for 15 and then 20. At some point I recognized (after doing pull ups for an hour at a time), that I was way better than average at doing pull ups. Then the idea took shape, maybe I could be the best.

What does your training routine consist of, weights or bodyweight exercises?

I do full body training with weights as well as tons of bodyweight exercises. I consistently perform all different types of pull ups, chins, semi-supinated, added weight pull ups, and push-ups. I believe in trying to maintain fitness using a variety of training protocols and I practice what I preach.

What routine have you found to be most effective for helping you increase your max set of pull ups?

To increase my max set I do a variety of things. I like added weight pull ups and do them cyclically. I also like endurance training for one two and three hours at a time at a certain pull up cadence per minute. Ladders are also brutally effective in increasing reps. I start with 8 and work up to 20. Then I go back down. So I do 8 pull-ups, 9 pull-ups and so forth until I reach 20. If you are not as advanced, start with a lower number.

What are your top 3 favorite exercises?

Pull ups, burpees with push-ups, and lunges are my three favorite exercises. If you throw in some ab work (crunches) you have a full body work-out.

When and why did you decide to break a pull up World Record?

I decided to break pull up World Records when I started researching back routines on the internet. My idea was that Olympic gymnasts would have very strong training regimens so I looked them up and saw that my training routines were already more difficult than what they were doing. I concluded that if I was already stronger than an Olympic athlete, (or at least my training was tougher), I should see what the World Records were in pull-ups because I might have a shot.

Any goals for breaking the other World Records for pull ups?

I have lots of goals and barring injury intend to attempt to break numerous other World Records (different time frames) for the foreseeable future. In my research and speaking with knowledgeable strength athletes and coaches, agility and speed starts decreasing rather rapidly each decade after about 38 years of age. However, strength and endurance decreases very minimally each decade if a high training intensity is maintained, until about age 60.

Where does your daily motivation to workout come from?

I am motivated to be the best possible me I can be. You only go around once and I am no longer afraid of failure, if I try and fall on my face that’s ok. I will always give everything I have to the goal at hand. An unexpected side effect of setting World Records is the mail I receive (large amounts) from people telling me how I motivate and inspire them to go after goals they have in their own lives, some fitness related some not. That does inspire me to keep going and honestly it makes me feel great to realize that I have impacted people’s lives in a positive manner. I appreciate every e-mail I get and I appreciate the things that have come to me in this awesome life I am living. Thus, on the days I don’t feel like training, I do it anyway.

What is your biggest fitness accomplishment? What are your current goals?

My biggest fitness accomplishment is training for 27 years (all of my adult life, I am now 45), and also having the guts to do those pull ups. I was not a natural. I could only do one when I started and I remember coming in the gym and having to psych myself up just to do three sets of three. It was painful and hard and not pleasant. I am proud of myself that I persevered.

My current goals are to break more World Records. I am convinced I have just begun to tap my potential. Hopefully you will have to be hearing about me for some time to come…

What is your advice for our female readers trying to improve at pull ups?

My advice for women trying to improve is really the same as for men. Start out with a spotter. You will be hanging from the bar with your knees bent and feet crossed. Have that spotter help you with his or her hands on your ankles. The spotter will be able to take off about 20 to 25 pounds and most fit people will be able to do one pull-up in that fashion. Next, train with weights for your back and shoulders and arms. All of this training will improve your strength and help you do those pull-ups. Also, do cardio. The leaner you are the easier it will be for you to pull yourself up. Finally, be consistent and practice your pull-ups every other day. Do three sets. I don’t care if you have a spotter and do three sets of one. If you do them every other day for a year you will be doing pull-ups by the end of that year guaranteed.

Anything else that you would like to share with our readers?

I hope to inspire people to live their lives with-out limits. If I had walked away that day and decided doing pull-ups was a painful waste of time I would have missed out on so much wonderful stuff.  If you are dreaming about challenging yourself my advice is to go for it.

More about Crystal:

http://crystalwestfitness.com/
http://www.youtube.com/cwestfitness
http://www.nbclosangeles.com/news/sports/Pull_Ups_Queen_Los_Angeles-116044634.html

Copyright: Extreme Pullups, www.extremepullups.com

How did you get started with bodybuilding?

I was a soccer player from a very young age and I played at a competitive level. This is what gave me the discipline to train over and over to get better and better but of course I was a skinny [...]]]> Interview with Athlete, Brian Turner

How did you get started with bodybuilding?

I was a soccer player from a very young age and I played at a competitive level. This is what gave me the discipline to train over and over to get better and better but of course I was a skinny twig at my soccer prime. I was tired of being called skinny or hearing “I can see your ribs!”, so one day my brother came into the shop (I was working as a mechanic) and flexed his bicep which caught me by surprise because he too was really skinny but his bicep looked huge! In retrospect he had gained about 6-7lbs and really wasn’t that big but that lit the fire for me to actually start lifting. I have a naturally competitive spirit and I had to to bigger and better looking from that point, haven’t taken a break since that day.

How do you incorporate Pull ups into your training routine?

In my regimen I have two biceps/lat days and I switch my exercises in my workouts every 5-6 weeks. Ever 2 or 3 months I will go back to wide pulls ups because they are so good for your back development. Think of a pull up as an upper body squat because you moving your whole body upwards plus whatever weight your using ( if your doing weighted pull ups ).

What does your training routine look like?

I have 4 days I split my workout into and I train Mon-Sat with Sun as my rest day. So I go through day 1-4, then I repeat with different exercises but same muscles.

So I have Day 1a, Day 2a, Day 3a, Day 4a, Day 1b, Day 2b, Day 3b, Day 4b. This is how a week would work: Monday Day 1a-Bi/Lat, Tuesday Day 2a-Chest/Tri, Wednesday Day 3a-Shoulder/Traps, Thursday Day 4a-Legs, Friday Day 1b-Bi/Lat, Saturday Day 2b-Chest/Tri, and Sunday is my rest with Monday then picking up on Day 3b-Shoulder/Traps. This means that I am never hitting a muscle group on a set day ( e.g. Friday is not always chest/tri day ). Here’s a sample of 4 days:

Bi/Lat A
Seated Lat Pull Machine ( 3 Sets ): 230×12/x12/x10
Lat Pull down Cable Close Grip ( 3 Sets ): 180×12
Wide Grip Pull Ups ( 2 Sets ): BWxFail
Preacher Machine Curls ( 3 sets ): 110×12
Standing BB Curls ( 3 Sets ): 70×12 ( perfect form )
Reverse BB Curls ( 3 Sets ): 60×12
Behind Back BB Curl ( 2 Sets ): 100×16
Abs

Chest/Tri A
Flat DB Bench ( 3 Sets ): 85×12
Butterfly ( 3 Sets ): 150×12
MTS Bench Decline Press ( 3 Sets ):135×12/x10/x8/x6/x4/x2 ( 12 seconds between each )
Bent Over One Arm Cable Press ( chest ) ( 3 Sets ): 9×12
Leaning Back Overhead DB Tri. Ext. ( chest ) ( 3 Sets ): 55×14/60×12/60×12
Two Hand Cable Pushdown Pronated ( 3 Sets ): 8×16/11×12/11×12
Two Hand Cable Pushdown Supinated ( 2 Sets ): 9×12/9×16 ( forced 4 )
Lower Abs – Reverse Crunch on Decline w/Hip Raise

Legs A
BB Basketball Court Lunges ( 8 Sets ): 110xCourt
Seated Calf Raise ( 3 Sets ): 115×16/x16/25 (w/cheat reps on last set)
Ham Curl Seated ( 4 Sets ): 160×12
Leg Ext. Machine ( 3 Sets ): 180×12/170×12/170×12

Shoulder/Trap A
Upright Row Cable ( 3 Sets ): 12×12/13×12/12×12
Lat Cable Raise ( 2 Sets ): 4×12/3×16/3×16
Rear Delt Pull Row Cables ( 3 Sets ): 50×12
Face Pulls Cable ( 3 Sets ): 12×12/13×12/12×12
Lieing Cable Shrugs ( 3 Sets ):: 195×16
Obliques ( Bodyweight x 2 Sets of 25 )

What are your top 3 favorite exercises and why?

Squats, deadlifts, and lunges. Squats are great because squatting a huge amount of weight ATG then racking it and trying to not fall unconscious is invigorating. Deadlifts are just an overall amazing mass building exercises that gave me a great core or atleast attributed to some of it. Lunges are crazy if you do them with enough weight, correct form, and enough reps. The burn sometimes would not go away for 30 minutes literally. One of the most trying and testing exercises.

Which diet/meal plan have you found to be the most effective for you?

Carb-Cycling worked well for my last cut. The cut I’m doing right now is with carbs and its working well too. Generally I like to get 30/35/35 fat/protein/carbs split in every single meal. I get atleast 1-1.5gs of protein per lb. I weigh. I get atleast 1 fl oz of water per lb I weight.

Where does your daily motivation come from?

Everything. My fans push me and I don’t want to let them down. My competition is getting bigger and stronger. My photographers can’t have me show up without wowing them. I can’t let myself down. I always have motivation.

What is your biggest bodybuilding/fitness accomplishment so far?

I reached one of my biggest goals by becoming sponsored! I am sponsored now by Serious Nutrition Solutions and am glad because I actually really enjoy the company and the companies supplements.

What are your goals for 2011?

My goals are to be featured on a magazine cover, to become a partner of you tube by getting enough subscribers and views, and finally my biggest and most important goal is to compete ( shooting for about 6-8 months from now ) and to place, if not win!

What is your advice for someone trying to improve pull ups and build a stronger back?

If you cannot complete a pull up currently then don’t hesitate to use the assisted pull up machine that’s what its for! It’s the best way to train for a pull up because it is a pull up, just with a bit less weight than your body. Also great exercises for pull up training are Wide/Close Grip Lat Pulldown (Cables), Bent Over BB Row, Bent Over DB Row, T-Row, and Seated Cable Row.

Is there anything else that you would like to share with our readers?

I hope I can be an inspiration for your to get to your goals of being big and shredded! I love to talk to my fans and I love giving advice, drop me an e-mail at brianfeedback@yahoo.com and check out and subscribe to my you tube channel for continued updates on training tips, exercises, and more at youtube.com/briturtraining. Thanks Extreme Pull Ups and SNS!

How did you get started doing Pull ups?

I first started doing pull ups in high school. I didn\’t get serious until I joined the Marines. I joined doing 14, I left boot camp doing 20. When I got out of [...]]]> Interview with Steven Proto,
ExtremistPullup of the Extreme Pull ups Crew

How did you get started doing Pull ups?

I first started doing pull ups in high school. I didn\’t get serious until I joined the Marines. I joined doing 14, I left boot camp doing 20. When I got out of the Marines I cut the reps down and did 5 sets of 5 with weight added.

What does your training consist of, weights or bodyweight exercises?

My first workout on back day has always been weighted Pull ups, usually 4 sets of 6. After I do pull ups I do some form of Rows, either DB, cable, then biceps. I do push-ups, but they are only a warm up for bench press and incline press.

What routine have you found to be the most effective for helping you increase your max set of pull ups?

To increase my max set of Pull ups I focus on doing body weight pull ups 4 or more times a week in sets. When I prepared for the extremepullups.com max rep contest I only did pull ups and legs for the entire contest which took me from 24 to 28 in a month.

What are your top 3 favorite exercises and why?

Weighted Pull ups would be my first favorite workout. Since not many people add weight to themselves it makes it a unique workout. They are also more natural and consistent then lat pull-downs, and you can add more weight.

Incline Bench Press would be my second. I see the best results in my chest and shoulders when compared to Bench Press.

My third favorite is Squats. Nothing I do is more exhausting then a good leg work out, and squats are number one.

How long and difficult was the journey to reaching a 200% bodyweight pull up?

It took a long time to reach; with more steady training I would have hit it sooner. My first milestone was 165 lbs which took 1 year to reach starting with 25 lbs for 5 reps at 184 lbs body weight. My second Mile stone was 186 lbs which took 5 more years; I took a lot of months off randomly. Three years later I hit 404 lbs, 200% of my body weight, after 2 months of training. Thanks to the Extreme Pull ups Weighted Pull up competition which motivated me to reach it.

Where does your daily motivation to workout come from?

My motivation comes from me knowing that if I stop working out I\’ll lose my strength and I will have to start over. For the last 9 months my wife and I have been going to the gym together, 4 times a week. Going together really helps me stick to my routine.

Who is your inspiration/favorite athlete and why?

I don’t follow any sports or athletes, anyone I see weight training inspires me to train harder.

Before I ever added weight to my pull up I saw a video online of a guy doing a pull up with a girl hanging off his back. Then I thought to myself, why am I not adding weight to my pull-ups. I hope my videos will be an inspiration to people to take pull ups to the extreme.

What is your biggest fitness accomplishment? What are your current goals?

My biggest fitness accomplishment is winning my weight class and being the overall winner in the Extreme Pull ups Weighted Pull up competition. My Current goal is at least 30 pull ups for the 2011 contest. After that I’m going to stick to 12 reps with weight added.

What is your advice for someone trying to improve at Pull ups?

Do sets of your max, either in sets or throughout the day. Push yourself on each rep but if you know you can’t make it over the bar save that energy for the next set.

Have you thought about or are you planning on breaking any World Records?

I did submit a suggestion to GWR for weighted pull ups but they weren’t interested. So far that’s the only category I’m interested in. I can’t see myself doing hundreds or even thousands of pull ups for hours or days. I\’m 5\’11 204 lbs at 18% body fat. I would probably need to train for a year and lose 30 lbs to compete for a World Record.

Follow Steven on YouTube at http://www.youtube.com/user/ExtremistPullup

Copyright: Extreme Pullups, www.extremepullups.com

How did you get started with bodybuilding?

I started lifting after a college soccer injury kept me off of the field. With a recurring hamstring pull, I couldn’t sprint at 100%, but kept with the strength training program. I decided to look into serious weight training [...]]]> Interview with WNBF Natural Pro BodyBuilder Toni West

How did you get started with bodybuilding?

I started lifting after a college soccer injury kept me off of the field. With a recurring hamstring pull, I couldn’t sprint at 100%, but kept with the strength training program. I decided to look into serious weight training instead of “sport specific” training. My strength grew in leaps and bounds right off the bat and I saw awesome changes in my already athletic body. Muscles I didn’t even know I had! I soon joined a local gym in Morgantown, WV and was hooked! The owners were competitive bodybuilders and told me that I had the body type and genetics to take lifting to the next level, and so I looked into local bodybuilding shows. My husband and I started talking about having a family, so I decided to do a show just in case I never got my body back! The thought of having babies actually pushed me to be a competitive bodybuilder!

How do you incorporate Pull ups into your training routine?

I do pull ups daily as a warm up to each workout. 2-3 sets of 10 -15 reps. I do wide grip and neutral grip, and on back day I add weight with plates hanging from a belt. I really feel that pull ups are a great overall strength exercise. I have worked my way up from just being able to do 3 full under hand ‘chin up’ pull ups when I started in 1999, to being able to do numerous reps at all grips. The one handed pull up hurts my wrists too much, however I have been able to do one.

What does your training routine look like?

Monday: Back, Abs, Calves,
Tuesday: Chest, core exercise Abs
Wed: Legs, Quads, big movements
Thurs: Shoulders
Fri: Bi\’s, Tri\’s, Abs, Calves
Saturday: Hamstring/Glute/Butt

I lift heavy to moderately heavy weights consistently. My rep range is normally 10-12, and sets vary from 3-4 each exercise and number of exercises depends on the bodypart. I switch my training cycle up every 3 weeks or so, for example I may do a few weeks with legs twice a week and then move to once a week with BIG power movements for a week

What are your top 3 favorite exercises and why?

1. Wide Grip weighted Pull ups: they are hard! These bad boys work all the muscles in your back that you have, and some you don’t! Very effective for adding width and thickness.

2. Weighted walking lunges: I like them because of the same reasons for weighted pull ups, you can change up your whole leg day and put the pain in your week by adding weight to walking lunges. It is cardio, it is movement, and with proper form another highly effective tearing up of the legs!

3. Pushups of all kinds! I do them wide, close, on a ball, on a step, alternating arms, feet on a bench you name it. They are great to find that last fiber of fatigue in your body. A great chest day is only tested by doing head up and chest down pushups to FAILURE!!

Which diet/meal plan have you found to be the most effective for you?

I have tried a ton of things and have finally found a diet that works well with my body. It is mostly GRAINLESS…no oats or rice for sure!!! I would say it is a fusion of a Keto style of diet, but tailored to my individual needs. It is not a cookie cutter plan and greatly depends on how my body is coming down and what still needs ‘work”. High protein, moderate fat, and moderate fibrous carbs. In particular I love Ezekiel Bread, quinoa, and sweet potatoes!

Where does your daily motivation come from?

The gym is simply ‘what I do’!

My quote I always use is: I workout and compete for MOTIVATION not VALIDATION.

I don’t need to win, I need to move. I don’t need to diet, I need to be healthy. I love how I feel after a hard workout, and I know that a clean diet is fuel for a great body. It is hard to have one without the other. It is all about a healthy balance.

What is your biggest bodybuilding/fitness accomplishment so far?

Finally winning a WNBF Pro bodybuilding Show: the 2010 WNBF Pro American near Boston!

What are your goals for 2011?

My goal is to always bring the best “ME” to the stage each year, and also to inspire, motivate and continue to promote female athletes. I am entering a few contests, and have two professional bodybuilding competitions set for this year. The WNBF Pro American June 4, 2011 and then the WNBF Worlds in New York City in November.

What is your advice for our female readers trying to improve their pull ups?

First do not be afraid to TRY to do pull ups, and also do not be afraid to fail at doing pull ups! They are definitely a great exercise to incorporate in your routine, and doing reps of free pull ups takes a lot of practice! It is best to start by strengthening your back with a variety of back exercises and machines. When you are ready to attempt pull ups, start on the assisted machine, set the weight to a few plates less than your actual weight, and TRY IT! Partial reps, full reps, numerous reps. The least amount of plates you can use to get about half way to a full pull up is a great way to assess your strength. They should feel hard, and if you are pulling up very easily…adjust that pin higher and put less assisted weight on it. The goal is to be able to do a few UN- ASSISTED (like 2) and then move to the assisted machine and add a few plates that put you within a 5 to 10 rep range. Eventually with effort you will be doing sets of 5 or so free, and will be able to gain more and more strength by training the back muscles properly.

Is there anything else that you would like to share with our readers?

Consistency is KEY. I have kept with lifting, cardio and a basic clean eating diet for many years, and all of the structure has kept me in great shape!

You can find more information about Toni at:

www.toniwest.com
www.facebook.com/toniwest
www.toniwestbodybuilder.blogspot.com

Copyright: Extreme Pullups, www.extremepullups.com

How did you get started doing Pull-ups?

I started when I was around 43/44 years old. I had a bad accident when I was about 20, both arms and my shoulders & back, were affected. I did make a recovery [...]]]> Interview with Stephen Hyland
Multiple World Record Holder for Pull-ups and Chin-ups

How did you get started doing Pull-ups?

I started when I was around 43/44 years old. I had a bad accident when I was about 20, both arms and my shoulders & back, were affected. I did make a recovery but not a full one and my left shoulder was never the same. I didn\’t do any training from then till I started working out again in my early forties. I met a Doctor by chance, that was a specialist for shoulders and knees. He had to cut out a section of bone at both joints along with other things, and I had to go back to the gym to build up the muscle around the shoulder, as there was no cartilage left, and it would take two years to grow back. So I started training again, the only problem was, there was nerve damage which goes hand in hand with this type of operation so my grip was a problem, so much so I even had to tape my hand to the bar as it had a habit of just switching off and I would be left hanging on one hand. (It has now made a full recovery but my left hand is still weaker than my right).

When did you realize that you wanted to break a World Record for Pull-ups?

After I got back in to training and my upper body was starting to get stronger, there were some guys training for a TV show “The Gladiators” which I had never watched. They explained that you had to do a fitness test just to get an interview to go on the show. It looked more fun than what I was doing so I asked if I could join in. They all said I was a bit too old, but let me train with them anyways. It was only three weeks till the Fitness Test which was just before my 44th birthday, The F.T consisted of a 800 meter timed run @ speed 22k which gives you 2:19 per 1/2 mile only, one min rest, 10 chin ups to command 1 every 10 sec 1:40 on the bar total, one min rest, a 20 ft hand ladder and 2x 20ft rope climb which had to be done in under one min, and then 3 Cotton Bud fights win all and you are in with an interview. I did the run and believe it or not failed on the chin ups. As I said the nerve damage was still the same, it was if some one just switched the power off and I would lose my grip, it was a great day but my girls were so upset, so I said I will be back next year and will not fail, I promise. I would mention that none of the guys from the club finished the F.T either. Well the year was going fast and I started training with 6 months till the FT. The grip was lasting longer but under pressure it would just fail. I did every exercise under the sun to get it stronger but it wasn’t the power and no matter how hard I trained it was a time thing. Anyway the F.T was upon us and the lads and myself turned up. The run again was fine, but the 8th chin I could feel that it was going to switch off so I just put full power on to the other arm and just left it in position and finished the last 2, which I had mastered in training. The thing is, a split second after it fails its fine again like a loose connection in a drill cable move it starts working. The hand ladder and rope were easy as you are powering up and down, the 3 fights were great fun which I won and out of all the teams from the club I was the only one to get through, one up for the oldies.

While I was training for “The Gladiators” I met guys that did Cross-fit comps and they asked me to enter them. As I was bored with just training I thought it would give me a focus and something to train for. I did ok, \”could Do better\”. I entered many comps over the years and got to meet some of the top athletes in the country, which always humbles you. It was when I was about 52 I did my first Chin-up World Record for the Guinness World Record Book. Some of the Cross-fit guys were doing a team W.R for Push-ups and I was not able to make the weekend. I was so disappointed I phoned G.W.R and asked them what other W.R’s in the gym category were there that I could do on my own and it came down to Chin-ups in one hour. It was only 445 then in “2005” and I remember asking if they were certain as it didn\’t seem a lot and it was confirmed back by G.W.R. A friend of mine was around on that weekend, he is a British ABA boxing coach, I ran it passed him and he was of the same opinion that it didn\’t seem a lot. Anyway that afternoon I was washing my car and I kept thinking about the record. When the car was out of the garage I could get to the chin up bar so I decided to time myself for 15 mins at WR pace and see how well I could do. After 15 mins I felt fine so I just carried on for 30 mins, still fine then 45 and by 50 plus I had beaten the record with time to spare. So I was on the phone Monday to sort out all the paperwork and rules to do an official attempt, which I did on the 22 Jan 2005 with a total of 512, and the rest is history.

Where does you daily motivation come from?

Not certain, but when I make my mind up to do something I will give it 110%, and I just enjoy training and the day I don\’t I will stop. I have a very heavy work load as I run my own business and it takes up a lot of time and energy, but I still find the time to train, as I find it is a great stress buster no matter how hard your day has been. I always feel better after a work out, it is a very under estimated form of stress relief, plus it keeps you fit.

What types of exercises do you use in your workouts? Weights or bodyweight?

Mostly bodyweight. I do have kettle bells, weighted jackets, a few dumb bells but that’s about it. I have been cherry picking B/W W.O.D from the Crossfit site, which I find one of the best on the net. I have learnt a great deal from this site and have and do recommend it to everyone. I have trained on my own now for the last few years, I have a reasonable gym at home a C2 Rower Power Jogger etc. I just wish they had gyms like the crossfit type here so I could go to one of them. I check out times of the others on the crossfit site so it gives me targets to try and beat. My main exercises are Chin ups, Pull ups, Press ups, Dips, Rope climb, Abs, and all sorts of Air Squats, running, and Bike. To do W.R’s you need a good cardio base so I do as much cardio as power work. I keep an eye on the W.R page and if someone beats my records, its all the incentive I need to get it back.

Any plans for the future in regards to breaking more World Records?

I am on a bit of a mission as I have now broken 12 W.R’s in 10 months and I am trying to do one every month for a year. The reason why I am on 12 is I did 2 WRS in the same month twice. On January 1^st this year I did 994 for the hour I thought it was 1000 plus. As I said earlier I have already done the records I am going for in training at least a couple of times before the official attempt so I don\’t waste people’s time. I have a sheet marked off for the sets I need to do and just tic them off as I go, but on the sheet I missed one set off by mistake. Even when I finished and they told me I did 994 I just thought they must have added it up wrong as I had ticked off every box plus a couple extra, but no it was me (senior moment). It was still a W.R but not the 1000, so I did it again on the Jan 24^th, this time 1008.

You hold multiple World Records for Pull-ups and Chin-ups, are there any other World Records you hold?

I have held dip and rope climbing records but that is it. As a younger man I held some weight lifting records in Great Britain, before the accident.

What is your training routine leading up to a World Record Attempt?

I don\’t change a thing. I have trained the day before a W.R attempt. When I do the W.R’s in training I still train the same so when I do the WRs it is just another training day. I can\’t understand why you should change your routine. When I do a W.R in a training week, the only difference is it just replaces the W.O.D on that day. I will train the same the day before and the same the day after. I find taking time off before an Official World Record attempt does nothing for me, every one to their own.

Which World Record means the most to you?

My first and when I did the 1008 in one hour.

What did your diet consist of during your 12 hour World Record attempt?

Here I will disappoint a lot of zone dieters and nutritionists The only thing I don\’t eat is red meat. I live on bread, have done all my life, brown, white, waffles, I have sports drinks, jelly babies, tea and waffles (mc’vites). I am not a great eater, and will only eat when I am hungry, I know this doesn\’t sound right but as I said before it works for me, I do eat lots of nuts as it is easy doesn\’t make you feel full up. Can\’t stand the feeling of a full stomach and would prefer to snack rather than have a large meal. I have broken W.R’s on 2 waffles and a cup of tea, and I have the same before I train.

Have you trained to break the World Records for most Pull-ups in 1 minute and 3 minutes? If no why not?

The one minute record is at limit where there is little more that can be done and keep good form. I have done 50+ in training but I don\’t feel they are good enough because with the speed you end up with too much body movement. I have tried the 3 min in training and failed miserable, i\’m certain I am not alone, one day I may try again.

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