Pull ups...progression thread
andylllI
Posts: 379 Member
one of the things I never liked about SL is the lack of a vertical pull. I climb so pulling power is pretty important. There is a great template from Steve House (training for the new alpinism) that can increase your pull up reps through doing heavy sets of single reps. I can currently do 4. I know there are other bad *kitten*/ strong women in this group that might be interested in doing this with me. Heard that Steve house took a woman who could do 1, had her only do weighted singles, increasing the weight every time she could do more than one rep for a couple months. Then she did 20 BW pull ups Ina row.
The template has been put on the web and is in the public domain so no copyright infringement here.
The book by the way is amazing if any of you have similar hobbies.
I'll post tonight after I try workout 1 week 1 - think I'll probably be loading something like 12.5-15 pounds. I don't care if you want to do wide or narrow pull ups neutral or chin ups, it's all good. I'm going to do strict pull ups at shoulder width.
The template has been put on the web and is in the public domain so no copyright infringement here.
The book by the way is amazing if any of you have similar hobbies.
I'll post tonight after I try workout 1 week 1 - think I'll probably be loading something like 12.5-15 pounds. I don't care if you want to do wide or narrow pull ups neutral or chin ups, it's all good. I'm going to do strict pull ups at shoulder width.
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I would, but I am still working on getting one :P0
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Still working on 1 as well. Though by working I mean, I'm thinking about trying to work towards one some day. I should start trying the progression I saw posted once in the forums. It seemed like a good good use for the smith machine, lol.0
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Try hanging lat shrugs, very slow eccentrics and band assisted. The assisted pull up machine imho is pretty crap for getting to unassisted pull ups. As in slow.0
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I do negatives and can now pull up from a dead hang to my nose. Getting close, but not there yet.0
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Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x10 -
I'll try. I can do one pull up, maybe two on a good day. i guess I will need a special belt for weights? I only have a power cage with chin up bar & free weights.0
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I clip the weights to my climbing harness using a sling - girth hitch thru the central plate hole. You could pinch a dumbbell between your legs or put weights or water bottles in a back pack.0
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In. Curious how this goes
This is an interesting set up.0 -
For those that can't do one rep yet, what if...you did the same progression using the most difficult assistance variation that you could do for the required number of reps? Using the progression at nerd fitness or startbodyweighttraining.com? Please experiment for me!0
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Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x10 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep0 -
Did a pull up yesterday at the playground
Can't wait to try again at the gym.0 -
I hope I get a chance to do a workout tomorrow! I've thought about doing pull-ups at the playground with my kid.0
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Week zero-BW pull ups 1x2, 1x10
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Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter0 -
Today @ playground-2sets of 2 PUs, BW
Then a single.0 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.0 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)0 -
Oh, I was going to update.
I don't have weeks, but I did 2x2 pull ups today. It is amazing what difference being able to use a proper grip width makes.0 -
I agree. Super wide grip is very challenging. I find neutral worse than reverse grip. Must be my weak biceps!
Nice work btw. The first pull ups always feel amazing.0 -
Nice work.
I keep meaning to start using the smith machine to begin working on progressing up to a pull up but there is always someone or something there. Maybe tomorrow night I can give it a try.0 -
I can do about 4 sets of 5 chin-ups but can't yet do one pull-up....not sure how to progress on this....
I like the sound of the progression workout with weights....0 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)0 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)
Week 4 workout 2: 17.5 lbs 1x10 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)
Week 4 workout 2: 17.5 lbs 1x1
Week 5 workout 1: 12.5 lbs 4x2 ( last set with 10 lbs)0 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)
Week 4 workout 2: 17.5 lbs 1x1
Week 5 workout 1: 12.5 lbs 4x2 ( last set with 10 lbs)
Week 5 workout 2: 12.5 lbs 3x2, 1x1.50 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)
Week 4 workout 2: 17.5 lbs 1x1
Week 5 workout 1: 12.5 lbs 4x2 ( last set with 10 lbs)
Week 5 workout 2: 12.5 lbs 3x2, 1x1.5
Week 6 workout 1: 10 lbs 1x3 (2 and one eccentric)0 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)
Week 4 workout 2: 17.5 lbs 1x1
Week 5 workout 1: 12.5 lbs 4x2 ( last set with 10 lbs)
Week 5 workout 2: 12.5 lbs 3x2, 1x1.5
Week 6 workout 1: 10 lbs 1x3 (2 and one eccentric)
Week 6 workout 2 10 lbs 3x20
This discussion has been closed.