7 Week Pullup Program (May 2022)

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  • #11624
    Fraser_9to5
    Keymaster

    WEEK 6

    21 June

    Pull / Chin / Pull / Chin / Pull – 11,12,11,10,7+1+1+1 (180 secs)
    Side Plank – 2 x 60 secs
    Wall Press Heel Taps – 2 x 40

    I hadn’t read the program thoroughly enough and last week the third set changed from neutral grip to straight pull ups. The 5th set of 2 reps was also meant to be wide grip sometimes.

    23 June

    Pull / Chin / Pull / Chin / Pull – 15,12,10,9,9 (180 secs)
    Side Plank – 2 x 60 secs
    Wall Press Heel Taps – 2 x 40

    25 June

    Pull / Chin / Pull / Chin / Pull – 17,15,10+2,none,none (180 secs)

    I’m consistently missing reps and also getting into the bad habit of rushing the early reps and sacrificing perfect form, knowing that I will struggle later on. Other than the stomach bug that set me back, I also fit a lot of these sessions in before 9am where my strength isn’t at its peak.

    #11625
    Fraser_9to5
    Keymaster

    WEEK 7

    28 June

    Pull / Chin / Pull / Chin / Pull – 14,16,8+2,8+2,6+2+2 (180 secs)
    Wall Press Heel Taps – 2 x 40

    This was early morning on holiday, I don’t have the strength before breakfast.

    30 June

    Pull / Chin / Pull / Chin / Pull – 15,15,10,10,10 (180 secs)
    Hanging Knee Raise – 2 x 20

    Very pleased to hit all reps without a break

    2 July

    Pull / Chin / Pull / Chin / Pull – 14,13,12,11,10 (180 secs)

    Again it’s nice to hit all reps in a single set.

    Here’s my five sets on the final day. I’ll take 4 days off and test again on 6th July

    #11626
    Fraser_9to5
    Keymaster

    7 July

    Pullup Re-test – 18 reps

    Very pleased with this. My upper body doesn’t feel that sore so I’m going to roll right into the 7 week Phase 2 program starting next week (first session 12 July)

    #11628
    Fraser_9to5
    Keymaster

    7 Weeks To 50 Pull ups – Phase 2

    WEEK 1

    12 July

    Pull / Chin / Pull / Chin / Pull – 12,10,9,9,8 (150 secs)
    Side Plank – 2 x 60 secs
    Hollow Body Hold – 2 x 25 secs
    Passive Hang – 30 secs

    I weighed in at 70.7kg here having upped my calories a little last week. I’m determined to do as much of this with good form, going to full extension on each rep.

    14 July

    Pull / Chin / Pull / Chin / Pull – 12,10,10,9,9 (180 secs)
    Side Plank – 2 x 60 secs
    Hollow Body Hold – 2 x 25 secs
    Passive Hang – 40 secs

    I don’t see any benefit to rushing the sets so I’m back to 3 minutes and may extend it further if I think it helps.

    16 July

    Pull / Chin / Pull / Chin / Pull – 13,10,10,9,8 (180 secs)
    Side Plank – 2 x 60 secs
    Hollow Body Hold – 2 x 25 secs
    Passive Hang – 45 secs

    Really pleased with the first week, I’m more conscious of eating enough, trying to exercise at the right time of day, completing all reps properly and not skimping on the core work.

    Week 2 seems like it should be quite routine and after that is when things get interesting.

    #11652
    Fraser_9to5
    Keymaster

    WEEK 2

    19 July

    Pull / Chin / Pull / Chin / Pull – 15,11,10,9,8 (180 secs)
    Hollow Body Hold – 2 x 25 secs
    Wall Press Heel Taps – 2 x 40
    Passive Hang – 40 secs

    21 July

    Pull / Chin / Pull / Chin / Pull – 15,12,11,9,8 (180 secs)
    Hollow Body Hold – 2 x 25 secs
    Wall Press Heel Taps – 2 x 40
    Passive Hang – 45 secs

    I’m starting to get mild pain in my days off, a little in the elbow but mainly my hands. I added in some forearm stretches and plan to do some soft tissue work to keep on top of things.

    23 July

    Pull / Chin / Pull / Chin / Pull – 14,13,12,11,9 (180 secs)

    I completed all these with good form. I’m quite intimidated by the five remaining weeks but I’ll do what I can.

    24 July

    Hollow Body Hold – 2 x 25 secs
    Wall Press Heel Taps – 2 x 40

    Yesterday’s session was followed by a run so I did abs this morning instead. I’m getting a level of soreness that wasn’t there in the phase 1 program so dialling in my nutrition and recovery to keep on top of the training volume.

    Here’s the final set of 8 reps from the 22nd July

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