Straight to the Bar

All Things Strength

HELPING YOU GET STRONGER SINCE 2004

Somewhere Between 3 and 4
Written By : Scott Bird
Filed In : Weekly summary

Is it safe to come out yet?After reading Alberto’s comment this morning on last week’s 3 finger chins, I decided to try a few more. I was curious to find out just when things switched from a comfortable 20-30 (both hands, normal grip) to 3 (2 fingers plus thumb, each hand).
The answer, perhaps a little surprisingly, is somewhere between 3 and 4. 4 fingers (well, 3 plus thumb – little finger tucked under the bar) is fairly comfortable, and feels similar to a regular supinated grip. 3 (2 fingers plus thumb, both little and ring fingers tucked) on the other hand is difficult. My grip just gives way.
What does this show? That :

  • My ring fingers do more work in chin-ups than I’d previously given them credit for.
  • I need to do more grip work involving individual finger strength.
  • Now, for the rest of the past week :
    Thursday
    The magic 50 once again. Regular, close-grip chins.
    Chin-up 10,10,10,10,10 @bw
    Friday
    Total Gym work
    Hack squat 4×10@60/132, 2×10@80/176
    Chin-up (sternum) 3@bw
    Saturday
    A lethargic set of chins.
    Chin-up 5@bw
    Sunday
    Almost in Zombie mode. Even the lure of rack pulls proved insufficient.
    Monday
    Not quite as tired. Yesterday’s rack pulls called.
    Rack pull (4 holes showing, sumo, dbl o’hand) 2×20@60/132, 2×10@80/176, 2×5@100/225, 2×5@120/264
    Tuesday
    Various Total Gym work.
    Wednesday
    The scheduled session postponed a day. Only chin-ups for now.
    Chin-up 5@bw
    Chin-up (4 fingers) 5@bw
    Chin-up (3 fingers) 2,1 @bw

    Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

    Cheers.

     

    NB : if you love talking about strength-training as much as I do, you might also like to check out the weekly newsletter (there's also a daily version available). A regular dose of fitness-focussed discussions, absolutely free.

    0 Comments

    What's This?

    Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

    images of strength

    'Napalm' Jedd Johnson.
    Want to see (and learn) more Feats of Strength like this? Dive in.

    Just Joined Us? Try These.

    There are some incredible writers on the team here. To give you an idea, check these out :

    If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

    setting up a home gym?

    If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

    For more, swing by the full guide. Absolutely free.

    And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

    Ever Tried Kettlebells?

    If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

    Ready To Learn Even More?

    I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

    The Precision Nutrition Certification Program

    The Precision Nutrition Certification Program

    The Precision Nutrition Certification Program.

    If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

    Wherever You Are, We Are.

    In addition to the main site, you can share your strength-training passion with a like-minded community on :

    Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.

    Written By Scott Bird
    Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
    Drawing of Scott Andrew Bird performing a deadlift. Artwork by Vince Palko.