Pull ups...progression thread

andylllI

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 3x2
Week 7 workout 1: 15# 3x2 (messy)
Week 7 workout 2: 15# 2x2 beast

I feel like I can't get past 15# but I felt that about 10 and 12.5 lbs too. So it will come.

fanncy0626

Hi, I'm new here and really want to be able to do pull ups. I do stronglifts 5x5 and am hoping that will strengthen me enough to do a pull up eventually. I have a pull up bar on my squat rack. What weight lifting exercises would you suggest to strengthen my arms to be able to do this? I don't understand the chart on the first page.

husseycd

For those wanting to do pull-ups, negative and holds can help immensely. I do aerial arts and just from practice where every transition is a hold, I was able to suddenly do pull-ups. And by suddenly I mean I tried after I'd been doing silks for a couple years. But that was really the only training I every did. Dips are the same way. I just tried them one day and could do them.

Most all of my upper body training is done through aerial arts, btw. Because I train almost daily, I don't want to overstress my upper body. The only actual weighted exercises I do is rows, reverse flys, and a little bit of bench maybe once a week. I like to do the other two twice a week.

VeryKatie

I had to...

andylllI

I have a many years of rock climbing under my belt and after a couple years of that I could do a few pull ups. We would assist each other on the bar via pushing up at the hips. Then postpartum I couldn't do a single one. I did negatives (get into top position and lower slowly) and assisted using elastic bands (stand or kneel in them) or assisted with hands on the hips. I also did heavy weightlifting for my back - rhomboids and lats for example barbell rows and cable rows. And lat shrugs (hanging on the bar and engaging the lats doing the first 10-15 degrees of motion of a full pull-up) And I could do a pull up after about 3 months of that. In another three months of work I could do three.

The chart is to add weight for those that can already do a few body weight reps. The goal of the chart is to increase strength which will translate into ore body weight reps.

fanncy0626

Thanks for the feedback. I will try doing negatives. I'm assuming that you stand on a chair to get in the starting position??? Do you know of any videos to watch?

canadianlbs

fanncy0626 wrote: »

Do you know of any videos to watch?

this one might be useful
https://www.youtube.com/watch?v=1JRuuafW0xw

fanncy0626

canadianlbs wrote: »

fanncy0626 wrote: »

Do you know of any videos to watch?

this one might be useful

Thanks!

andylllI

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 3x2
Week 7 workout 1: 15# 3x2 (messy)
Week 7 workout 2: 15# 2x2 beast
Week 8: workout 1: 12.5# 3x3
Week 8 workout 2: 15# lbs 1x2

Give me a few days of rest and a weigh in and I'll test bw reps.

andylllI

BW reps - 6