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

#10346
Fraser_9to5
Keymaster

WEEK 4

This marks the end of the frequency method and a return to more traditional training.

29 Feb

Dynamometer Grip Test 10.30am: Right 36.7kg, Left 31.3kg

Negative Rep (3 secs down) – 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 33,30,20,37 secs

This is five max effort sets, starting with the most difficult variation you can handle, taking 2-3 mins rest. My wife managed a controlled negative, so starting at the top of a pull up and lowering slowly for a count of 3. She couldn’t hold the top position at all so she did 4 sets of active hang.

2 Mar

Negative Rep (3 secs down) – 1
Active Hang – 12,8,8,11,9,6,5,6,2 secs

This was a rest-pause method (15 secs rest) starting with the most difficult variation as above, and finishing when you can barely hold the active hang. She’s done deadlifts the day before and said her abs were hurting and so performance was down.

5 Mar

Negative Rep (3 secs down) – 2,1,1,1
Active Hang – 35, 28 secs

This was the same as the first workout of the week but with 6 sets instead of 5. She has improved enough that she can do multiple sets of negative reps, even if it’s only 1-2 reps it’s very controlled.

WEEK 5

It was recommended to take at least 2 days off before doing this week, which involves training 5 days in a row.

9 Mar

Negative Rep (3 secs down) – 4 x 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 15 secs

This looks like the end of week 4 but it’s actually 3 sets of the hardest variation you can do, then 1 set each of negative, flexed hang and deadhang. Again still unable to hold the bent arm at the top of a pull up for any amount of time.

10 Mar

Negative Rep (3 secs down) – 8 total

You take the maximum reps you can do of the hardest exercise, multiply by 5, and do that many spread across the day, sort of a more advanced frequency method. It was my fault for not checking until late in the day that this was the session, so she only had time to fit in 8 reps.

11 Mar

Negative Rep (3 secs down) – 2
Active Hang – 9, 2 secs

This was the drop set day with 15 secs rest, aiming to beat the previous attempt. Her hands were really sore from all this exercise and that was the limiting factor which meant she failed the active hang pretty quickly.

12 Mar

Negative Rep (3 secs down) – 9 total

Unable to find time to fit in all 10 quality reps so just 9 here.

13 Mar

Negative Rep (3 secs down) – 4 x 1
Bent Arm ISO Hold w Chin Over Bar – 0 secs
Active Hang – 12 secs

The same session as the 9th.