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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 secsI 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 secsI 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 secsReally 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.
3 July
Body-weight deep squat – 7 x ~4 mins
This was from Ido Portal’s squat challenge, with the aim being to accumulate 30 minutes a day for 30 consecutive days (it’s called the 30/30 squat challenge). This was surprisingly tough and my legs couldn’t do much more than 4 minutes at any one time. I could barely stand up from the position by the end and I was holding onto a table to stop me falling backwards.
4 July
Body-weight deep squat – 6 x 5 mins
My lower back feels weak but thoracic spine feels more mobile. This was also easier on the legs.
5 July
Body-weight deep squat – 4 x 7.5 mins
This was rushed at the end of the day and probably disrupted my sleep. For that reason it’s too much of a time commitment to fit in during my day and so I stopped here.
8 July
Running – 6.05km (3.75 miles) in 37.5 mins
Only writing this do I realise I was averaging exactly 10 minute/mile pace. I took it relatively easy and worked on nasal breathing throughout. I don’t have 4G at the moment so I couldn’t map my route with my phone so had to approximate it afterwards. I’ll try to run twice a week and introduce one weights session before I decide what my next project will be.
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)
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 40This 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 20Very 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
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 40I 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 4025 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.
