Scap Pull Ups

I was asked by Sully about proper Scap Pull Up form…and as you know…if you ask you shall receive.

If this still isn’t clear let me know….so I can tell you you’re an idiot.

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26 thoughts on “Scap Pull Ups

  1. Shocking, your video doesn’t work.

    It says ‘This video is a duplicate of another uploaded’ and doesn’t play.

    You suck at internets, Will

    Lyle

  2. Those be shrug downs. Chin without elbow flexion, just scapular/shoulder depression and elevation.

    Can also do shrugbacks, scap retraction without arm bend.

    Now, Will needs to start teaching Gorilla Chins.

    But he’ll have to learn ’em first.

    Lyle

  3. Lyle said
    Shocking, your video doesn’t work.

    It says ‘This video is a duplicate of another uploaded’ and doesn’t play.

    You suck at internets, Will
    Sorry about that and yes, I do suck at internets.

    Michaelsullivan64 said

    This worked.
    Good work Sully…it’s nice to know someone has my back.

    Lyle said
    Those be shrug downs. Chin without elbow flexion, just scapular/shoulder depression and elevation.
    That’d be them.

    Can also do shrugbacks, scap retraction without arm bend.
    You don’t really pay that much attention do you? I’ve already covered all that.

    Now, Will needs to start teaching Gorilla Chins.
    We do those as well.

    But he’ll have to learn ‘em first.
    I’m sure if I didn’t know them I could find them on the interweb.

  4. You sure you know what gorilla chins are, mate? What I’m calling them might not be what you’re calling them.

    And I doubt you could find them on the net, it’s something a training partner of mine came up with. Never seen anybody but him do them.

    Lyle

  5. Lyle said
    You sure you know what gorilla chins are, mate? What I’m calling them might not be what you’re calling them.

    And I doubt you could find them on the net, it’s something a training partner of mine came up with. Never seen anybody but him do them.
    OK…I’ll do what I know of as a Gorilla Chin tonight and video it…then me can compare notes.

  6. Lyle said
    February 10, 2009 at 3:07 PM e

    Unfortunately, I doubt you possess a gorilla suit like I do so you may have problems with 100% accuracy…..
    No gorilla suit…but in my defence…I’m pretty bloody hairy.

  7. Way off topic will but i was looking at your box jumping vids on youtube and i am just wondering how do you determine the starting height for someone, is it their height or do you just get them to kepp going up til they fail on one size?

    cheers

    Eric

    ps i made up a programme today for a classmate using the will method, i think it shall be successful

  8. Lyle said
    I’m half middle eastern, you can’t even approach my hairyness.
    Point taken.

    Eric said
    Way off topic will but i was looking at your box jumping vids on youtube and i am just wondering how do you determine the starting height for someone, is it their height or do you just get them to kepp going up til they fail on one size?
    I keep increasing the height of the boxes till they hurt themselves…then go back one.

    ps i made up a programme today for a classmate using the will method, i think it shall be successful
    Let us know how it works out…I’m sure you remembered to test them first?

  9. I did test em ya:

    rowing 140,120,118,115,105,98 pretty crappy but at least he made it through

    HIs bench was 90kgs, he is 82kgs
    HIs deadlift was 100kgs just about
    push ups 35
    inverted rows 8

    so yeah he is a bench boy who loves to bench press and bicep curl but his deadlift was quite good as was his bench, but as you can see his inverted rows need work and guess what he has shoulder problems or rather he gets shoulder problems. I’ll retest him in a few weeks see what has happened, i’ll put up the programme tomorrow.

  10. Eric said
    I did test em ya:

    rowing 140,120,118,115,105,98 pretty crappy but at least he made it through

    HIs bench was 90kgs, he is 82kgs
    HIs deadlift was 100kgs just about
    push ups 35
    inverted rows 8

    so yeah he is a bench boy who loves to bench press and bicep curl but his deadlift was quite good as was his bench, but as you can see his inverted rows need work and guess what he has shoulder problems or rather he gets shoulder problems. I’ll retest him in a few weeks see what has happened, i’ll put up the programme tomorrow.
    You just made me cry a little…I’m so proud.

  11. Actually lyle you have mentioned those chins on your forum, if will can stalk you as well as he trolls you he should easily be able to find it.

  12. Hugh Hogan said
    Will,
    Do you reckon we should tell Lyle about the Oblivion-chins?
    Lyle couldn’t handle that type of material…it would blow his little monkey mind.

    Well done tonight…83mm on your skinfolds which if you use the Yuhasz equation has you at just under 10% body fat which along with pulling 194m on your first interval and totalling 1000m+ for your total was great going.

  13. SO the programme is a 4 day one as he has a lot of free time and doesn’t do any sports, just works out in the gym. so….

    Day A1 Squats, Slow down to Box , real slow and controlled then explosive up, do 4 warm up sets and then 3 work sets of 5 reps.

    Pull Ups, pronated grip, 3 sets of maximum, body weight only

    Vertical Push, in this case an arnie dumbell press, 2 warm up sets then 3 work sets of 7

    Day B1 Bench (Heavy) but technical so heavy weight without sacrificing form, a few warm up sets then 3 work sets of 5 reps, I tried to teach him the “heffernan” bench, i should have taped it I will next time

    Power Clean, learned according to rippetoe book, not too heavy but not biro work

    Inverted Row, Max reps then 15reps(however long it takes), then 10 reps(however long it takes)

    Day A2 Box Jumps 8 sets of 3reps, height to be determined.

    Vertical Push of some sort, filler,

    Pull Ups 3 sets of 5 with extra weight

    Day B2 Deadlift Heavy 5 warm up sets, 1 work set of 5

    Bent Over Row 2 warm up sets 3 work sets of 6 reps

    Horizontal Push so either push ups, decline or blast strap, or dumbell bench 3/4 sets of 7 reps Volume stuff

    Then every day do some mobility stuff and core work and if he likes he can do arm work or calf or forearm work. So the programme goes A1 B1 A2 B2 A1 B1 etc etc

    any comments are most welcome

  14. Will said:
    Well done tonight…83mm on your skinfolds which if you use the Yuhasz equation has you at just under 10% body fat which along with pulling 194m on your first interval and totaling 1000m+ for your total was great going.

    Thanks, I was happy enough. Probably would have liked a bit more out of the 3rd-6th rows but was tiring enough. Got over the target so I guess it’s ok!!

    Best part is that I now get to call everyone a fatty (except Macca)!!!

  15. Hugh Hogan said
    Thanks, I was happy enough. Probably would have liked a bit more out of the 3rd-6th rows but was tiring enough. Got over the target so I guess it’s ok!!

    Best part is that I now get to call everyone a fatty (except Macca)!!!
    It is good to know you have your priorities sorted.

  16. Eric said
    February 10, 2009 at 9:24 PM

    I did test em ya:

    rowing 140,120,118,115,105,98 pretty crappy but at least he made it through

    HIs bench was 90kgs, he is 82kgs
    HIs deadlift was 100kgs just about
    push ups 35
    inverted rows 8

    so yeah he is a bench boy who loves to bench press and bicep curl but his deadlift was quite good as was his bench, but as you can see his inverted rows need work and guess what he has shoulder problems or rather he gets shoulder problems. I’ll retest him in a few weeks see what has happened, i’ll put up the programme tomorrow.

    Eric your suppose to wait till Will approves it before you blacken his name

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