20 pull up progression...
Replies
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Got ya. Yea, I don't go to a dead hang. Honestly don't see the point, lol. But I'm gonna try on Friday.
I can't remember when the last time I did flat complete 100% dead hang pull ups. I mean- mine are pretty "cheat free" but they certainly aren't full dead stop.
As far as- the hollow-hold- I'd argue that has nothing to do with cheating or not- you can still hollow hold pull w/o full lock out and full stop at the bottom.
I find them much harder to do from the hollow position.0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...1 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Well I still want to be able to do 20-25 strict pull-ups...0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If a muscle up is your pursuit, don't stop pulling when your chin gets over the bar. Work on those extra 3-4" that will get your chest up there or you'll never do a strict muscle up. (or at least it will take a much much longer time to get there) That little bit extra range of motion makes ALL the difference in the world. Yes the dip part is important, but if you don't get far enough up over the bar to begin your dip, then it doesn't matter.1 -
My max is 7. Haha breath control gets so hard for me after 5 reps blargh!0
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HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Well I still want to be able to do 20-25 strict pull-ups...
okay....................0 -
maranarasauce93 wrote: »My max is 7. Haha breath control gets so hard for me after 5 reps blargh!
Well done to you!!! That's seven more than most guys I know...0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Well I still want to be able to do 20-25 strict pull-ups...
okay....................
I don't disagree with you. It's just something I've always wanted to do. Pull-ups have always been a weak area for me.0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If a muscle up is your pursuit, don't stop pulling when your chin gets over the bar. Work on those extra 3-4" that will get your chest up there or you'll never do a strict muscle up. (or at least it will take a much much longer time to get there) That little bit extra range of motion makes ALL the difference in the world. Yes the dip part is important, but if you don't get far enough up over the bar to begin your dip, then it doesn't matter.
Would you suggest a separate session of chest to bar at lower reps?0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Got any tips on how to do that? I've been practicing a transition into the dip portion on rings. For an explosive pull what would you recommend?0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If a muscle up is your pursuit, don't stop pulling when your chin gets over the bar. Work on those extra 3-4" that will get your chest up there or you'll never do a strict muscle up. (or at least it will take a much much longer time to get there) That little bit extra range of motion makes ALL the difference in the world. Yes the dip part is important, but if you don't get far enough up over the bar to begin your dip, then it doesn't matter.
Would you suggest a separate session of chest to bar at lower reps?
Yes. And to address the explosive topic, these go hand in hand. Do your chest to bars explosive. That doesn't mean you need to kip, just when you go to pull, pull hard & fast. And with regards to the transition, it's pretty different depending on whether you are doing the bar or rings. IMO, you have much more leeway on the rings. To work on the bar transition, jump, climb or whatever you need to, to get over the bar an work on slow negatives.1 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If a muscle up is your pursuit, don't stop pulling when your chin gets over the bar. Work on those extra 3-4" that will get your chest up there or you'll never do a strict muscle up. (or at least it will take a much much longer time to get there) That little bit extra range of motion makes ALL the difference in the world. Yes the dip part is important, but if you don't get far enough up over the bar to begin your dip, then it doesn't matter.
Would you suggest a separate session of chest to bar at lower reps?
Yes. And to address the explosive topic, these go hand in hand. Do your chest to bars explosive. That doesn't mean you need to kip, just when you go to pull, pull hard & fast. And with regards to the transition, it's pretty different depending on whether you are doing the bar or rings. IMO, you have much more leeway on the rings. To work on the bar transition, jump, climb or whatever you need to, to get over the bar an work on slow negatives.
Sounds cool thank you! I've seen videos where someone spins around the bar feet first to get in the position for a slow negative. Sounds right to you?0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Got any tips on how to do that? I've been practicing a transition into the dip portion on rings. For an explosive pull what would you recommend?
I'd recommend doing explosive pull ups. which is why I guess I'm confused. The two goals you've listed are not the same- nor are they going to help each other. Doing strict pull ups is the exact opposite of what you should be doing- pulling hard and fast to the bar. I liked to do release pull ups as well- pull so hard to the top you can release your hands- like a clapping push up- but for pull ups- I never get enough clearance to physically clap-but well you get the idea.
If you have rings- you can work on the transition from a seated position- or with your feet under you to give an assist.
Working on the false grip too will make a huge difference- one reason I really struggled getting there was the transition over the bar- because I have a very crooked previously broken left wrist- it makes that false hold practically impossible for me- and the transition over the bar into such a deep dip is difficult.
So- explosive pulling
False grip pulls
working from the bottom of the dip over the bar
and negatives
pendlay rows are also a useful tool.1 -
I hit 26 strict by focusing on weighted pull ups and throwing in a separate bw only "pull up ladder" day.
For weighted, I started with a 45 and eventually hit 2 plate (90) a few wks later and was an inch away from getting 3plates (135) when I did 26 BW only as a burnout set.
Currently trying to get back to that. I'm at 18 strict after 3mo off. 60x2 weighted.
Another goal of mine is to do a One arm pull up. Soon.1 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Got any tips on how to do that? I've been practicing a transition into the dip portion on rings. For an explosive pull what would you recommend?
I'd recommend doing explosive pull ups. which is why I guess I'm confused. The two goals you've listed are not the same- nor are they going to help each other. Doing strict pull ups is the exact opposite of what you should be doing- pulling hard and fast to the bar. I liked to do release pull ups as well- pull so hard to the top you can release your hands- like a clapping push up- but for pull ups- I never get enough clearance to physically clap-but well you get the idea.
If you have rings- you can work on the transition from a seated position- or with your feet under you to give an assist.
Working on the false grip too will make a huge difference- one reason I really struggled getting there was the transition over the bar- because I have a very crooked previously broken left wrist- it makes that false hold practically impossible for me- and the transition over the bar into such a deep dip is difficult.
So- explosive pulling
False grip pulls
working from the bottom of the dip over the bar
and negatives
pendlay rows are also a useful tool.
Do you think two sessions would be overkill. One session to work pull-up and another session to work muscle ups? Say a Monday and Thursday.
I see your point about the conflicting goals. It's just two things I want to be able to do...0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Got any tips on how to do that? I've been practicing a transition into the dip portion on rings. For an explosive pull what would you recommend?
I'd recommend doing explosive pull ups. which is why I guess I'm confused. The two goals you've listed are not the same- nor are they going to help each other. Doing strict pull ups is the exact opposite of what you should be doing- pulling hard and fast to the bar. I liked to do release pull ups as well- pull so hard to the top you can release your hands- like a clapping push up- but for pull ups- I never get enough clearance to physically clap-but well you get the idea.
If you have rings- you can work on the transition from a seated position- or with your feet under you to give an assist.
Working on the false grip too will make a huge difference- one reason I really struggled getting there was the transition over the bar- because I have a very crooked previously broken left wrist- it makes that false hold practically impossible for me- and the transition over the bar into such a deep dip is difficult.
So- explosive pulling
False grip pulls
working from the bottom of the dip over the bar
and negatives
pendlay rows are also a useful tool.
Do you think two sessions would be overkill. One session to work pull-up and another session to work muscle ups? Say a Monday and Thursday.
I see your point about the conflicting goals. It's just two things I want to be able to do...
2 sessions a week? not unless you're like doing 45 minute session a piece AND you're regular lifting. You'll know pretty quickly (in a month or two) if you feel like you're on an unsustainable path. I like doing pull ups at least 1 x a week- even if I'm not actively training a specific goal- just to keep the movement fresh- and its' something as a woman that gets weak quickly for me. 2 x for me is much better.
If you were hammering it 5 days a week alternating back and forth- I'd say probably to much.0 -
HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.
I'm trying to get a strict bar muscle up (no kip) and hopefully this will help me. I imagine having the ability to do 20-25 strict pull ups will not hurt...
If you're trying to do a muscle up- you need to be training the dip portion- and explosive pulls- doing more strict pull ups won't help you.
Got any tips on how to do that? I've been practicing a transition into the dip portion on rings. For an explosive pull what would you recommend?
I'd recommend doing explosive pull ups. which is why I guess I'm confused. The two goals you've listed are not the same- nor are they going to help each other. Doing strict pull ups is the exact opposite of what you should be doing- pulling hard and fast to the bar. I liked to do release pull ups as well- pull so hard to the top you can release your hands- like a clapping push up- but for pull ups- I never get enough clearance to physically clap-but well you get the idea.
If you have rings- you can work on the transition from a seated position- or with your feet under you to give an assist.
Working on the false grip too will make a huge difference- one reason I really struggled getting there was the transition over the bar- because I have a very crooked previously broken left wrist- it makes that false hold practically impossible for me- and the transition over the bar into such a deep dip is difficult.
So- explosive pulling
False grip pulls
working from the bottom of the dip over the bar
and negatives
pendlay rows are also a useful tool.
Do you think two sessions would be overkill. One session to work pull-up and another session to work muscle ups? Say a Monday and Thursday.
I see your point about the conflicting goals. It's just two things I want to be able to do...
2 sessions a week? not unless you're like doing 45 minute session a piece AND you're regular lifting. You'll know pretty quickly (in a month or two) if you feel like you're on an unsustainable path. I like doing pull ups at least 1 x a week- even if I'm not actively training a specific goal- just to keep the movement fresh- and its' something as a woman that gets weak quickly for me. 2 x for me is much better.
If you were hammering it 5 days a week alternating back and forth- I'd say probably to much.
Here's what I had in mind.
Monday: Back - Pull up workout followed by 4 sets of lat pulldowns. Interval finisher.
Tuesday: Yoga
Wednesday: Shoulders - Overhead press, Arnold press / dip supersets and a few sets of side laterals. Interval finisher.
Thursday: Lower Body - dead lifts, squats and hyperextension. I have a surgically repaired hip and nagging knee issues so these are not too heavy and I don't go all out. Hence the reason I feel I can do them together.
Friday: Back and Chest - Muscle up training followed by horizontal rowing and pressing. Interval finisher.
Sat: Yoga
Sunday: Yoga
*Interval finishers are about 10 minutes.
I also walk and am fairy active at home. I have a 5 year old boy
so I don't really feel the need to do too much cardio, nor do I want to. I also warm up with 10 minutes of jump rope so I think I'm covered...
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Just looked up pendlay rows. I do those on back and chest day, did not know what they were called...0
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heh. you love them that much eh?0
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Ah...been a bit busy but finally got round to my first attempt! I managed 8-6-4-4-4-4(i.e. 30 in 7 mins)-4-3-3-3-4-3 i.e. 50 bang on 15 mins. Suspect i wasn't really supposed to do so many sets...will take longer breaks next time (was taking approx 1 min breaks) and try to do it in fewer sets...1
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Well it looks like biceps tendonitis is going to sideline me for a couple weeks... woohoo!0
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Dead hang feels terrible on the elbow joints, I don't think its 100% necessary. Get as close to a dead hang as you can, without actually dead hanging. Technically, not dead hanging will keep more tension on the muscles.0
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your elbows should come to full extension but your shoulders should remain active.1
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yes- the expression is usually "keeping the shoulder packed in the socket"
it's not entirely accurate- but it conveys the meaning of what physically is happening.1
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