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Week 2
"Motivation is what gets you started. Habit is what keeps you going."
- Jim Ryun
|
Day 1
Rest 120 seconds between each set (longer if required) |
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|---|---|---|---|
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 3 | 5 | 8 |
| Set 2 | 2 | 4 | 7 |
| Set 3 | 3 | 3 | 6 |
| Set 4 | 2 | 4 | 7 |
| Set 5 | 3 | 5 | 8 |
|
Day 2
Rest 90 seconds between each set (longer if required) |
|||
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 3 | 4 | 8 |
| Set 2 | 3 | 4 | 7 |
| Set 3 | 2 | 3 | 7 |
| Set 4 | 3 | 4 | 6 |
| Set 5 | 3 | 6 | 10 |
|
Day 3
Rest 120 seconds between each set (longer if required) |
|||
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 3 | 4 | 8 |
| Set 2 | 3 | 4 | 8 |
| Set 3 | 3 | 4 | 7 |
| Set 4 | 2 | 4 | 7 |
| Set 5 | max | max | max |
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Finished with a max of 11
I'm totally stuck at Week 2 Day 2. That third set of three pull ups (Set 4) after 90 seconds rest is just a bridge too far. I can do two but that third pull up is impossible. Same with Set 5. I've added a 6th set of two to make up the numbers. Is this the right way to go or should I try two minutes rest between sets?
Increase rest, not sets. The quicker you jump back into your next set, the more you work and build the muscle fibers that burn atp AND oxygen. High intensity, low rep exercise ( especially anything 5 or below, like where you are... or were... at) pretty much only use atp. Increasing sets will result in overtraining. I ended up going to greasing the groove when I got stuck around there, too, but even then its 4-6 sets over a whole day. If you spread your sets out over the whole day, you decrease the immediate impact on the muscle, but your body gets better through synaptic facilitation. Basically, you do the same movement more, and the nervous system gets more efficient at firing the muscle fibers in the order and intensity they need to for you to complete the movement more and more.
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finished with a max of 7
Finished with max of 5.Onto week 3!
3,3,3,2,Max (2,3, After Some Energy Drink 4)
I Passed !
Onto Week 3
Found this article that helps to improve pullups
Only finished with a max of 5, total of 21. Short by one compared to day two. Dips were a different story. Max of 10 for a total of 26, new personal best.
Awesome...personal best, finished final set with an extra pull up. Also completed same day and number on dips. A good day for me.
Max : 7.5
I didn't manage to complete the last pull-up
Completed pull ups and dips, level two. Added an extra set of 3 dips. I can feel the improvement and strength increse. I did seperate the 200 sit up program from dips and pull ups to alternate days.
Back in after a week off. 3,3,2,3,4. Last one was kick up and slow down. Need to finish that one stronger. Doing wk 2 dy 2 again Friday. 25 by Christmas.
Tried day 3 of this set, aint happening. Back to Wk 2 day 1 and doing it right.
3,3,2,1,4 chin ups for the last max