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26 July
Pull / Chin / Pull / Chin / Pull – 15,14,11,13,10 (180 secs)
Side Plank – 2 x 75 secs
Heel Taps – 2 x 50I misread the session and ended up scribbling down week 3 day 3 instead of day 1.
28 July to 6 August
Tooth infection
I have a low grade fever and a whole load of other symptoms from a tooth infection. The tooth is troubling me enough that I can’t chew food so I’ve been drinking ~1600kcal/day for a week. I’ve been on antibiotics since 1st Aug and stronger ones from the 3rd. My probiotics arrived today (6th) and I’ll start taking those at different intervals to the other meds.
I plan to pick up from week 2 day 5 which is the Saturday session I did on 23 July. The positive is that if I’ve lost weight it makes pull ups easier, so will hopefully counteract any strength losses. Week 3 isn’t that intimidating so I may be able to get back up to speed over the next 8-10 days and then get back into the hard reps.
6 Aug
Pull / Chin / Pull / Chin / Pull – 13,10,10,9,8 (180 secs)
I could tell in the warm up that Week 2 Day 5 was ambitious, so I dropped right back to Week 1 Day 5.
WEEK 2 – Repeated
9 Aug
Pull / Chin / Pull / Chin / Pull – 15,11,10,9,8 (180 secs)
11 Aug
Pull / Chin / Pull / Chin / Pull – 15,12,11,9,8 (180 secs)
Hollow Body Hold – 2 x 25 secs
Heel Taps – 2 x 4013 Aug
Pull / Chin / Pull / Chin / Pull – 14,13,12,11,9 (180 secs)
I was really busy and had to do this session while looking after toddlers, so no ab work and a rushed warm down.
Overall I’m confident that I’m no more than a rep or two from my best and with my weight stable at 69kg I can push on and make strength gains.
WEEK 3
16 Aug
Pull / Chin / Pull / Chin / Pull – 15,14,10,12,10 (180 secs)
Side Plank – 2 x 70 secs
Heel Taps – 2 x 50I now feel up to speed and no more than a rep off where I was before.
18 Aug
Pull / Chin / Pull / Chin / Pull – 15,14,11,13,10 (180 secs)
Side Plank – 2 x 70 secs
Heel Taps – 2 x 5020 Aug
Pull / Chin / Pull / Chin / Pull – 14,14,14,12,11 (180 secs)
Side Plank – 2 x 70 secs
Heel Taps – 2 x 50Another week under my belt and on paper it wasn’t likely to trouble me. From now on it’s going to get interesting…
WEEK 4
23 Aug
Pull / Chin / Pull / Chin / Pull – 17,10,16,10,14 (180 secs)
Hollow Body Hold – 3 x 25 secsI feel like hollow body holds are the most important of the three so I added a set and dropped any other ab work. I was really pleased with how I handled 17 reps, when I did my max of 18 I was down to singles from around rep 12, now I’m powering through to 15 or 16 before I need a break.
25 Aug
Pull / Chin / Pull / Chin / Pull – 14,19,11,13,9 (180 secs)
Hollow Body Hold – 3 x 25 secsI was at work so I did this over lunch at a Virgin Active. I necked a Red Bull before I started and it probably made me feel worse if anything. The 19 chin ups was one I thought might be a failure but I cranked them all out and maybe had 1 or 2 more in the tank. I saw the program overview later that day and that’s the most chin ups I’ll ever have to do.
27 Aug
Pull / Chin / Pull / Chin / Pull – 19,13,14,13,11 (180 secs)
Hollow Body Hold – 3 x 25 secsCasual personal best on the opening set, I made sure to go to full extension but I am getting some sort of stretch reflex from the way I’m doing them. I’m not sure I could do 19 with a short pause which is how I’ve been testing my max up until now.
The opening set now goes up by 2-4 reps for the next six consecutive workouts which feels hurried when you see it on paper. The positives are that I don’t feel overly fatigued and while some sets push me I’ve yet to fail in phase 2.
WEEK 5
30 Aug
Pull / Chin / Pull / Chin / Pull – 22,13,11,10,17 (240 secs)
Hollow Body Hold – 3 x 25 secsExtended it out to 4 minutes rest as the first set really wipes me out. I s. Another personal best.
1 Sep
Pull / Chin / Pull / Chin / Pull – 24,10,11,13,13 (240 secs)
I dropped abs here as I’m trying to let my body recover from all this volume. I don’t have aches and pains but I can tell on the opening set that I’m not fully fresh. I did the 24 but I’m letting my technique go a bit at the bottom of the rep in order to keep momentum.
3 Sep
Pull / Chin / Pull / Chin / Pull – 24+2,10,11,10,16 (180 secs)
My first failure, I rested 10-15 secs before completing the final two reps of the target 26. Technique was better here, slightly narrower arms to make it more natural going to elbow extension.
This feels like where I’m falling off track, but the way it’s programmed it’s rushing me from a highest working set of 19 up to 35. I still have 30,33 and 35 as opening sets and I wouldn’t be surprised if I continue to hover around 25 reps and have to make up the other reps.
The final set has also been to failure and the target is to match the first set, which this week has been 22, 24, 26. I’ve done 17, 13, 16 so I’m clearly off whatever pace the program writer had in mind.
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