1

Этап 1

Купить турник

2

Этап 2

Monday – test day

06 апреля—06 апреля

3

Этап 3

Tuesday

07 апреля—07 апреля

4

Этап 4

Wednesday

5

Этап 5

Thursday

6

Этап 6

Saturday

7

Этап 7

Sunday - Complete Rest Day

8

Этап 8

Friday

10 апреля—10 апреля

9

Этап 9

Monday

13 апреля—13 апреля

1

Этап 1

Купить турник

4

Этап 4

Wednesday

5

Этап 5

Thursday

6

Этап 6

Saturday

7

Этап 7

Sunday - Complete Rest Day

2

Этап 2

Monday – test day

06 апреля—06 апреля

3

Этап 3

Tuesday

07 апреля—07 апреля

8

Этап 8

Friday

10 апреля—10 апреля

9

Этап 9

Monday

13 апреля—13 апреля

31 марта 2015
Цель завершена 14 апреля 2015
Спорт и Фитнес

The Pull-Ups

I choose level:

Intermediate

In this program I'm only going to do Negative Pull-ups. I will try to do regular pull-ups during the week 1-2 reps.

Maybe:But space it out, do the program with one grip for a week, then take one week off and do regular training. Then proceed to learning pull-ups with another grip variation.

And.... everytime I walk by pull-up bar, hang on it just a bit, try to do a pull-up or 2, do this all the time!

 Критерий завершения

10 pull-Ups

 Личные ресурсы

Time

Money

 Экологичность цели

Force

  1. Купить турник

    Стоимость этапа — 1500 ₽

  2. Monday – test day

    1. Timer = 1 minut. Do as many negative pull-aps as I can - it's my base

    2. 2 minut break

    3. Timer = 1 minut. just hang on a bar for as long as I can - write down this number. This is going to be my Hang Base Number.

  3. Tuesday

    • 5 sets of pull-ups ( negative ) with 1-2 minutes break in between. The first set to do to failure. The last 4 sets is going to be my base number ( the number my got on Monday’s test ).
    • Just hang on a bar using my Hang Base Number. Complete 4 rounds, with 1 min break in between.
    1. set 1 - to do to failure

    2. set 2 - base number

    3. set 3 - base number

    4. set 4 - base number

    5. set 5 - base number

    6. Just hang round 1 - Hang Base Number

    7. Just hang round 2 - Hang Base Number

    8. Just hang round 3 - Hang Base Number

    9. Just hang round 4 - Hang Base Number

  4. Wednesday

    During the day!!!

    To do 6 sets of my base number throughout the day ( not all at once like I did Tuesday). At the end of each set, I must hang on the bar using my Hang Base Number and simulate a pull-up move:

    !!! At the end of each set I must try to hang and simulate a pull-up move at least 8-10 reps, just hang and rise up just a bit. I can do this move every day, this move really helps me to overcome the ”I can’t do this” thing.

    1. set 1 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

    2. set 2 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

    3. set 3 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

    4. set 4 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

    5. set 5 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

    6. set 6 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)

  5. Thursday

    To do all sets at once, with a break in between of course:

    • 2 sets to failure with 1-2 minute break in between rounds;
    • 2 more sets of my base number, but add 3-4 extra reps to my base. (Example, if my base is 10, then I will do 13-14 pull-ups per round);
    • hang on the bar using my Hang Base Number, but will add additional 10 seconds.

    Even though will be sore as hell but I have to push through it!

    1. first set to failure

    2. second set to failure

    3. first sets of my base number + 3-4 extra reps

    4. second sets of my base number + 3-4 extra reps

    5. hang my Hang Base Number + 10 seconds

  6. Saturday

    • To do 4-5 sets to failure with 2 minutes break in between.
    • After finish sets, will hang on a bar for 10-15 seconds longer than my Hang Base Number, for the total of 4 rounds.

    !!! At the end of each set I must try to hang and simulate a pull-up move at least 10-12 reps, just hang and rise up just a bit.

    1. set 1 - to do to failure

    2. set 2 - to do to failure

    3. set 3 - to do to failure

    4. set 4 - to do to failure

    5. set 5 - to do to failure (optional)

    6. hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)

    7. hang and pull-up move at least 10-12 reps: round 2 (Hang Base Number + 10-15 second)

    8. hang and pull-up move at least 10-12 reps: round 3 (Hang Base Number + 10-15 second)

    9. hang and pull-up move at least 10-12 reps: round 4 (Hang Base Number + 10-15 second)

  7. Sunday - Complete Rest Day

    Complete Rest Day

  8. Friday

    repeat Wednesday, but adding extra 4-5 reps at the end of each set.

    So five sets throughout the day total.
    Don’t forget do hang on a bar at the end of each set, will hang 10 seconds above my Hang Base Number. If I can hang longer – do it!

    !!! At the end of each set I must try to hang and simulate a pull-up move at least 8-10 reps, just hang and rise up just a bit.

    1. set 1 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

    2. set 2 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more ) and simulate a pull-up move (8-10 reps)

    3. set 3 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

    4. set 4 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

    5. set 5 - base number + 4-5 reps + to hang (Hang Base Number +10 sec or more) and simulate a pull-up move (8-10 reps)

  9. Monday

    Take my test again using negative pull-ups. Now try to see how many regular pull-ups I can do.

  • 1506
  • 31 марта 2015, 19:21
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