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!
Goal Accomplishment Criteria
10 pull-Ups
Personal resources
Time
Money
Goal ecological compatibility
Force
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Купить турник
Step cost — 16.63 $
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Monday – test day
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Timer = 1 minut. Do as many negative pull-aps as I can - it's my base
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2 minut break
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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.
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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.
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set 1 - to do to failure
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set 2 - base number
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set 3 - base number
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set 4 - base number
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set 5 - base number
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Just hang round 1 - Hang Base Number
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Just hang round 2 - Hang Base Number
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Just hang round 3 - Hang Base Number
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Just hang round 4 - Hang Base Number
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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.
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set 1 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 2 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 3 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 4 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 5 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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set 6 - base number + to hang (Hang Base Number ) and simulate a pull-up move (8-10 reps)
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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!
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first set to failure
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second set to failure
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first sets of my base number + 3-4 extra reps
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second sets of my base number + 3-4 extra reps
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hang my Hang Base Number + 10 seconds
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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.
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set 1 - to do to failure
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set 2 - to do to failure
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set 3 - to do to failure
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set 4 - to do to failure
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set 5 - to do to failure (optional)
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hang and pull-up move at least 10-12 reps: round 1 (Hang Base Number + 10-15 second)
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hang and pull-up move at least 10-12 reps: round 2 (Hang Base Number + 10-15 second)
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hang and pull-up move at least 10-12 reps: round 3 (Hang Base Number + 10-15 second)
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hang and pull-up move at least 10-12 reps: round 4 (Hang Base Number + 10-15 second)
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Sunday - Complete Rest Day
Complete Rest Day
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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.
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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)
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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)
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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)
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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)
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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)
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Monday
Take my test again using negative pull-ups. Now try to see how many regular pull-ups I can do.
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