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[Fraser_9to5]

WEEK 4

23 Aug

Pull / Chin / Pull / Chin / Pull – 17,10,16,10,14 (180 secs)
Hollow Body Hold – 3 x 25 secs

I 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 secs

I 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 secs

Casual 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.

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[Fraser_9to5]

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 50

I 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 50

20 Aug

Pull / Chin / Pull / Chin / Pull – 14,14,14,12,11 (180 secs)
Side Plank – 2 x 70 secs
Heel Taps – 2 x 50

Another week under my belt and on paper it wasn’t likely to trouble me. From now on it’s going to get interesting…

[Fraser_9to5]

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 40

13 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.

[Fraser_9to5]

26 July

Around The Square – 3 x 4
SLRDL – 3 x 12 x 50lbs
RLESS – 3 x 12 x 50lbs
Running Vert – 3 LR, 3 RL

I was listening to the Whoop podcast and it said rather than having moderate activity each day it’s better to have highs and lows, so I doubled up my leg day with pull ups. I was quite tired by the end but I like the idea of getting it all done at once (time permitting).

As mentioned in the pullup program I currently have a tooth infection which has been with me since 26 July (it’s now 6 August) and I’m drinking my calories and doing no exercise.

[Fraser_9to5]

26 July

Pull / Chin / Pull / Chin / Pull – 15,14,11,13,10 (180 secs)
Side Plank – 2 x 75 secs
Heel Taps – 2 x 50

I 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.

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