7 Week Pullup Program (May 2022)

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  • #11535
    Fraser_9to5
    Keymaster

    I’d always planned to roll from the 30 day hanging challenge into a pullup program but I hadn’t settled on which one. I’ll be following 7 weeks to 50 pull ups, the PDF can be viewed here https://middleofthepacific.files.wordpress.com/2012/08/7-weeks-to-50-pull-ups.pdf

    My warm up will include activation drills but otherwise I’ll be doing no other upper body work.

    17 May

    Pre-testing maximum dead hang pullups – 12
    Pull / Chin / Neutral / Chin / Pull – 5,4,5,4,3 (75 secs)
    Hollow Rock – 2 x 25 secs
    Side Plank with Feet Raised on Bench – 2 x 40 secs

    The program calls for a minimum rest period of 60 seconds in week 1, more if needed. I was in no rush so 75 seconds suited me. The format is the same each week, so one set each of pull ups, chin ups, neutral grip pull ups, chin ups and then pull ups again. To finish, 4 sets of ab work from a choice of 3 exercises.

    19 May

    Pull / Chin / Neutral / Chin / Pull – 6,5,5,6,4 (75 secs)
    Hollow Rock – 2 x 25 secs
    Side Plank with Feet Raised on Bench – 2 x 40 secs

    I did feel a bit sore from Tuesday even though the volume wasn’t that high (21 reps in total). I’m using correct technique the whole time so a pause at the bottom of each rep and no “reaching” with the chin. I’ll do the same abs each day this week then mix it up.

    21 May

    Pull / Chin / Neutral / Chin / Pull – 5,6,6,5,5 (75 secs)
    Hollow Rock – 2 x 25 secs
    Side Plank with Feet Raised on Bench – 2 x 40 secs

    The final set was a bit of a challenge but only in comparison to the rest of this week which was a breeze.

    #11560
    Fraser_9to5
    Keymaster

    24 May

    Pull / Chin / Neutral / Chin / Pull – 6,5,4,6,5 (90 secs)
    Wall Press Heel Taps – 2 x 10 per leg
    Hollow Body Hold – 2 x 25 secs

    Note that the previous week was also a hollow body hold i.e. static, and not a hollow rock.

    26 May

    Pull / Chin / Neutral / Chin / Pull – 8,5,5,4,4 (90 secs)
    Wall Press Heel Taps – 2 x 10 per leg
    Hollow Body Hold – 2 x 25 secs

    28 May

    Pull / Chin / Neutral / Chin / Pull – 5,9,5,5,5 (90 secs)
    Hollow Body Hold – 2 x 25 secs
    Wall Press Heel Taps – 2 x 10 per leg

    The hollow body hold is the harder of the two so I did that first. I was expecting the reps to ramp up faster but I suppose this program is also for people who can only do 7-8 pull ups so they’d already be near their max.

    Here’s my 12 dead hang pullups from day 0

    #11598
    Fraser_9to5
    Keymaster

    31 May

    Pull / Chin / Neutral / Chin / Pull – 8,6,5,6,2 (90 secs)
    Side Plank – 2 x 50 secs
    Wall Press Heel Taps – 2 x 13 per leg
    Passive Hang – 45 secs

    2 June

    Pull / Chin / Neutral / Chin / Pull – 8,7,6,5,2 (90 secs)
    Front Plank – 2 mins 45 secs
    Wall Press Heel Taps – 2 x 13 per leg
    Passive Hang – 80 secs

    I was filming some other challenge which involved front plank and passive hang.

    4 June

    Pull / Chin / Neutral / Chin / Pull – 10,6,7,8,2 (90 secs)
    Side Plank – 2 x 50 secs
    Wall Press Heel Taps – 2 x 13 per leg

    This was more of a struggle, I’ve been going through the motions so far as it hasn’t been a challenge at <= 8 reps. Total reps is creeping up slowly as the final set has dropped to 2 reps this week

    #11622
    Fraser_9to5
    Keymaster

    WEEK 4

    7 June

    Pull / Chin / Neutral / Chin / Pull – 8,10,6,6,2 (90 secs)
    Hollow Body Hold – 2 x 30 secs
    Side Plank – 2 x 60 secs
    Passive Hang – 45 secs

    9 June

    Pull / Chin / Neutral / Chin / Pull – 11,6,8,6,2 (90 secs)
    Hollow Body Hold – 2 x 30 secs
    Side Plank – 2 x 60 secs
    Passive Hang – 45 secs

    11 June

    Partial Curl ups – 70
    Pull / Chin / Neutral / Chin / Pull – 10,10,7+3,none,2 (90-120 secs)

    I was doing some other fitness and strength tests this weekend and having done a maximum set of push ups and partial curl ups earlier in the day I was a little worse for wear. I also moved a sprint session to Saturday afternoon instead of Sunday and these pull up sets were after everything else. I took a brief rest before completing the other 3 neutral grip pull ups, and forgot that there was ab work to do as well.

    That should be the only disruption and I’d like to think I can do the rest of this program without missing a rep.

    #11623
    Fraser_9to5
    Keymaster

    WEEK 5

    14 June

    Pull / Chin / Neutral / Chin / Pull – 10,9,9,7,6 (120 secs)
    Hollow Body Hold – 2 x 30 secs
    Wall Press Heel Taps – 2 x 40
    Passive Hang – 45 secs

    I went from 13 heel taps per leg to 20 and really felt the difference the next day, abs were killing me.

    16 June

    Pull / Chin / Neutral / Chin / Pull – 11,10,9,7,5 (120 secs)
    Hollow Body Hold – 2 x 30 secs
    Wall Press Heel Taps – 2 x 40

    19 June

    Pull / Chin / Neutral / Chin / Pull – 14,12,10+1,8+1,none (150 secs)

    I ate something dodgy on Thursday afternoon and was on 1000-1500kcal Friday and Saturday, so this workout was a day later. I’ve lost 2kg which helps with pull ups and I was really happy to get 14 on the first set. I only needed 10 seconds rest before getting the extra rep for the 3rd and 4th set.

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