In the next 8 weeks, Matt Bogdanowicz will be submitting his training log for his world record attempt in the 30 minute pull-ups on October 27. You can read his log here on Speedendurance.com.
Good Luck Matt!
Week 1 of his training log can be found here.
Training Log 30 minute World Record by Matt Bogdanowicz
Saturday, Sept 1st – WAS NOT ABLE TO PERFORM THIS WORKOUT DUE TO TRAVEL
Proposed workout:
- Weighted Pull ups
- 13 sets 120 reps
- Goal: 4,000 lbs over body weight
- Average = 33 1/3lb rep.
Sunday, Sept 2nd
Incorporated 100 pull ups (6 sets) into a 21 set circuit routine at hotel.
September 3 – 8 – WAS NOT ABLE TO PERFORM THIS WORKOUT DUE TO TRAVEL
I was able to do some light weight training at certain hotels but equipment was inadequate. It should be noted that I run every day as a competitive middle distance runner. I did several runs at 7,000 feet in Flagstaff and Grand Canyon Area.
Sunday, Sept 9 – 17 minutes
-
1. 20 pull-ups body weight
2. 15 pull ups body weight
3. 10 x12lbs
4. 7 x37lbs
5. 7 x37lbs
6. 8 x27lbs
7. 8 x27lb
8. 7x27lb
9. 10 x12lbs
10. 12x 12lbs
11. 15 body weight
12. 10 body weight
13. 5 body wieight
Total reps = 132
Tuesday, Sept 11 – General Back Workout
-
3 sets Wide Grip Pull-downs
1 set each arm single cable pull-downs
1 set each standing one arm cable rows
1 set rear delt fly
1 set reverse grip pull downs
1 set neutral grip pull downs
1 set seated cable row independent handles
1 set seated neutral grip Life fitness machine
1 set BB bent over rows
1 set hanging angled pull ups from independent handles cable
1 set of 15 reps neutral grip pull ups
Total 13 sets, rep range 10-15 Medium to medium heavy resistance
Thursday, Sept 13
Training on actual bar for the first time where record will be attempted. Apparatus will have to be weighted down to reduce any shifting or swaying during attempt. Bar will need to be wrapped with athletic tape as it became slippery after 10 minutes.
5 sets of 3:00 of pull ups with 2:00 recovery between sets. Felt slightly fatigued on last set and developed blister on thumb of right hand.
-
1 set total: 50
2 set tatal: 48
3 set total: 47
4 set total: 47
5th set total: 48
Total = 240 pull ups.
Saturday, Sept 15
Weighted pull ups
16 sets, 105 reps – 6.56 average set + 3,465lbs.
-
1. 10 x 27
2. 8×37
3. 6×47
4. 5×47
5. 4×47
6. 7×37
7. 7×37
8. 4×47
9. 3×57
10. 6×37
11. 6×37
12. 8×27
13. 7×27
14. 6×27
15. 6×27
16. 12×12
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