Fraser_9to5

[Fraser_9to5]

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)

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[Fraser_9to5]

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

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[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

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.

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