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ADSC Heaves

Argos do a nice little kit for £12.99. Sit up bar, pull up bar, push up bars and a skipping rope. Happy days!!
 
Thought i'd post a quick question in this thread as i don't feel its worth starting up a completely new thread for it...

R.E pull up bars:

I'm looking for one that doesn't need any screw fixings to attach it to the door frame. I've heard about ones that extend out (i.e they screw out to fit into the frame) but i am unsure how reliable this design would be. I would hate to be mid heave and end up falling on my arrse whilst still holding an in-effectual chinning bar! Is there anyone out there who has got one or used one who can recommend a) wether or not to get one b) where to get one from.

Failing this should i just go for the powerbar?

Many thanks,

F_G
 
Father_Gundulph said:
Thought i'd post a quick question in this thread as i don't feel its worth starting up a completely new thread for it...

R.E pull up bars:

I'm looking for one that doesn't need any screw fixings to attach it to the door frame. I've heard about ones that extend out (i.e they screw out to fit into the frame) but i am unsure how reliable this design would be. I would hate to be mid heave and end up falling on my arrse whilst still holding an in-effectual chinning bar! Is there anyone out there who has got one or used one who can recommend a) wether or not to get one b) where to get one from.

Failing this should i just go for the powerbar?

Many thanks,

F_G

Powerbar looks good, I was going to get it but found a cheap chin up bar instead. Looked good, just thopugh it might rip my door frame to pieces.
 
Father_Gundulph said:
Thought i'd post a quick question in this thread as i don't feel its worth starting up a completely new thread for it...

R.E pull up bars:

I'm looking for one that doesn't need any screw fixings to attach it to the door frame. I've heard about ones that extend out (i.e they screw out to fit into the frame) but i am unsure how reliable this design would be. I would hate to be mid heave and end up falling on my arrse whilst still holding an in-effectual chinning bar! Is there anyone out there who has got one or used one who can recommend a) wether or not to get one b) where to get one from.

Failing this should i just go for the powerbar?

Many thanks,

F_G

I got a powerbar for chrimbo and I'm reasonably impressed. They're quick and easy to set up and take down and don't leave any marks. Mind you, I put a strip cut from a kip mat behind the prongs just to keep the Jade Dream happy. It's certainly helped me with upper-body strength, chin-ups and press-ups have both improved.

I'm still a fat waster, though.
 
Father_Gundulph said:
I'm looking for one that doesn't need any screw fixings to attach it to the door frame. I've heard about ones that extend out (i.e they screw out to fit into the frame) but i am unsure how reliable this design would be. I would hate to be mid heave and end up falling on my arrse whilst still holding an in-effectual chinning bar!

They are surprisingly solid. I have a golds gym one I got for 12 quid from JJB and I have done pull ups on it carrying a 20kg rucksack. So JayCam (83kg) + rucksack (20kg) = 103kg and it didnt seem to even come close to collapsing.

I think they are only really a problem if you are tall. At a titchy 5'9" they are fine for me, but I have heard alot of taller lads moan and whine about them.

If you are tall, get a powerbar. I have heard good things.

J.
 
Probably should have added, I'm 6'5'' and 16 stone and have no problems with the powerbar. Mind you, I have tall doors and start from an arms-fully-extended-sort-of-squatting position.
 
Many thanks for your replies guys. I've done a bit more research based on them.

I think i will go for the powerbar, with the "kip mat," upgrade as i am a bit taller and the extra clearance might be useful. The kip mat is a useful idea, particularly seeing as how the whole point is to get something that won't demolish the house!

F_G
 
I have a 12 X 8 shed. In it I have a York multigym, a punchbag, a treadmill, a bench. I have made my own pull up bar out of timber. Also a dip frame out of timber. At the wall end of the dip frame I have a foot bar across so I can do sit ups over the bench. (outrigger sit ups)

I get a small war pension for lung damage.

So I also do outrigger side situps (watch your leg position as there is a nutcracker geometry involved). A good idea is to then do bent arm pullovers so the old thorax gets a good old flex.

I have squat stands in the garden. About 300Kg of free weights. EZ bar. Triceps bar etc.

For my REME pass out PE Tests we had to do TEN heaves (for 100%) followed by TEN shin ups with the only time feet on floor being between tests momentarily in order to reverse grip on bar. This was followed immediately by three rope climbs without feet touching floor between climbs. Then 300 yards with man on back. 100 yards under 12 seconds (for 100%) followed by mile under 6 minutes.

The first time I touched weights aged 18 (Bordon) my single arm dumbell press was seventy pounds.

In BAOR it was a REME trick (in the unit) to pull the Tasker trailers or to pull the Scout helicopter up the sloping pan on yer own.

At Otterburn our REME lads thoroughly thrashed the unit (Coldstream Guard) at the old yomping lark.

And back then no REME air tech who went for all arms commando training failed to get a green beret.

What we did think was that REME techs were given a deliberately low level of military training. And in our unit in BAOR we sought to address this by exploiting the expertise of our Squadron sergeant major (ex 22 SAS).

I was a tad disappointed that our nephew (who recently passed out as a Sergeant SI APTC) chose not to specialise in rehab. But I am pleased to say that some impressive looking lads did take that option (First SI course to include a foundational degree).

What would interest me is the Russian breathing systems. "Sambo" wrestling breathing and its connection with Buteyko breathing.

It seems that Russian Special Forces are trained in these techniques and that their thinking is, as a result, that PTSD is a preventable condition. IE That Hyperventilation is the factor which predisposes, under stress, to conditions like Post traumatic stress disorder.

If you use weights in certain ways, for example, you can lower body cortisol production and do other drug free things. I know that a coach at Folkestone got better results using weight training with road accident victims than were achieved by conventional physio.

In USA it seems that men with only 25% lungs have been rehabbed to ride forty mile bike rides !

This may be to do with using anaerobic training (weights) and building up the energy sources stored within heavy muscle. Then using the aerobic system to replenish this (oxygen debt) without overburdening the lungs.

I have 42% lung function. I am 18 stones. On one day per week I take the charity bags in and carry them up 18 stairs. I get an average of fifty bags. Four at a time. Work out the number of weighted step ups.

I am nearly sixty.

Best of luck.
 
The heaves are just a best effort jobbie, you'll be told to stop when you can no longer perform a full heave (arms locked at the bottom).
 
This is a really bone question, but is a heave just lifting say a barbell from the ground and then to above your head? And if so, at ADSC, what weights do they start you off on?
 
ash_p said:
This is a really bone question, but is a heave just lifting say a barbell from the ground and then to above your head? And if so, at ADSC, what weights do they start you off on?

No. A heave is the same thing as a pull up. Where you hang by your arms from a beam or a pole and then you have to pull your body up by your arms until your chin is over the beam or pole and then drop back down.

You will be required to lift some weights at ASDC, two of them. The first is 45kg, the second is 55kg to a height of 1.45 metres. The weights look like a gym machine with a set of bike handlebars that you have to grab and push upwards. It's intended to be a simulation of you lifting your personal kit (Which can weight up to 55kg for infantry) to the tailgate of a 4 tonner. When you come to do it, go muthafcuking crazy and make it your mission to smash the weight into the roof and remember that its all in the flick of your wrist as you change from pulling the weight up from the floor to pushing it up over your head.

And whatever you do, make sure your fully aware of how heavy 55kg is. It's 8 stones and not light! Depending on how strong you are the difference between 45kg and 55kg can also be a shock.
 
Jeez... I've only got a total of something like 24kg (50 Lbs) in weights at home...
Do you have to be able to lift both the 45 and the 55 to be able to pass?
 
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