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Week 3
"Obstacles are things a person sees when he takes his eyes off his goal."
- E. Joseph Crossman
|
Day 1
Rest 120 seconds between each set (longer if required) |
|||
|---|---|---|---|
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 4 | 6 | 9 |
| Set 2 | 3 | 5 | 7 |
| Set 3 | 4 | 4 | 6 |
| Set 4 | 3 | 5 | 7 |
| Set 5 | 4 | 6 | 9 |
|
Day 2
Rest 90 seconds between each set (longer if required) |
|||
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 5 | 6 | 9 |
| Set 2 | 3 | 5 | 7 |
| Set 3 | 4 | 6 | 8 |
| Set 4 | 3 | 5 | 7 |
| Set 5 | 5 | 6 | 9 |
|
Day 3
Rest 120 seconds between each set (longer if required) |
|||
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 6 | 7 | 10 |
| Set 2 | 5 | 6 | 8 |
| Set 3 | 4 | 5 | 7 |
| Set 4 | 3 | 4 | 6 |
| Set 5 | max | max | max |
After week 3 you can congratulate yourself. You are now half-way through this program. Now it's time to test your maximum. Take two days off. Eat well and remember to drink water. Now you should be able to do at least 9 pull-ups. After the test you can continue to week 4.
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ok just did the max test and indeed i did 9 max lets see how it goes
Sat out for a few days for half marathon Sunday, then recovery. Couldn't remember where I left off, couldn't find my last blog...and it's my birthday....so, went to wk 3 day 2, fell 2 short on final set for a total of 26. Completed 28 dips in same 6 5 6 5 6 sets. Plan to come back Friday with a repeat of this day.
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Found this article that helps to improve pullups
After 3 weeks i should be able to do at least 9, but i am in column 10+. What should i be able to do after 3 weeks when in column 10+? Anybody?
Stay in your column until you get the results of your next self assessment. If you hit the requirement, then sure, move up a column.
lol yeah if ur in column 1 stay in it through week 6 and u will find your much stronger at pullups, after week 6 you can move onto column 2 if u want but never go half way through the program saying column 1 isnt for me ill move to column 2, stick to the program or u wont get anywhere
...then it is delusional to think you can do "at least 9" pullups after week 3.
You will probably want to do week 3 again, middle column. You should be fine on the next test!
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