Reply To: [Wife] 5 Week Pull-up Program

#10262
Fraser_9to5
Keymaster

END OF WEEK 1

11 Feb

Daily Stretches

12 Feb

Daily Stretches
Bent Knee Seated Pull ups – 4 x 4
Forearm Cool Down

13 Feb

Daily Stretches

WEEK 2

14 Feb

Daily Stretches
Active Hang – 18,13,13 secs
Forearm Cool Down

A little miscommunication on the first set, I explained that it should be around 60% effort. These were spaced across the day with a maximum of 2 sets in one visit, spaced 5 mins apart. That’s going to be the same for all of weeks 2 and 3. We have a bar in the garage so she pops in as she’s leaving the house for work and does 1-2 sets each morning.

15 Feb

Daily Stretches
Active Hang – 15,14,15,18 secs
Forearm Cool Down

The idea is to increase the number of sets each day and for simplicity I suggested adding one set each time. It’s a concept known as “Greasing the Groove” where you complete time under tension but space it across the day so your body isn’t fatigued. It’s commonly done with push ups and pull ups.

16 Feb

Daily Stretches
Active Hang – 12,15,14,10,10 secs
Forearm Cool Down

18 Feb

Daily Stretches
Active Hang – 10,8,12,12,12,14 secs
Forearm Cool Down

19 Feb

Daily Stretches
Active Hang – 11,12,12,10,11,11,10 secs
Forearm Cool Down

This is the end of week 2, doing 5 days of active hang. This was because she can’t hold for 30 seconds, and if she could the next progression would be hanging in the top position for up to 30 seconds. In week 3 it will be six days a week of the same thing, but 80% intensity instead of 60%, meaning this week was more like a primer for the volume to come. I’ll test her grip strength tomorrow.