Last week I said I would do the following:
- Start fourth and final week of Month Two of the pullup regimen, “How to Rapidly Increase Your Pullup Numbers in 3 months or Less“
- Continue reading “Burn the Fat, Feed the Muscle”
- Continue reading affirmations twice a day, with belief and visualization
So I realized I was doing weeks 3 & 4 of the pullup regimen incorrectly. Here are the 4 workouts:
Pullup Workout A1: Double-Step Pyramid Training
Instructions: Perform a pyramid of pullups all the way up to your max and then back down again using multiples of two’s to climb each step. In this A1 session, you’re going to go up by doubles.
Here is an example of the progression: 2, 4, 6, 8, 10 (max), 8, 6, 4, 2 = 50 total pullups
Go up as high as you can while maintaining proper technique, and rest as much as necessary between sets. Instead of following a rigid structure for rest, just rest as much as you feel is necessary to complete the next step. Generally, I recommend using as little as 15 seconds of rest on lower levels, and up to 2 minutes on upper levels.
Pullup Workout A2: Single-Step Pyramid Training
Instructions: This is identical to the pyramid workout above, except this time (A2) you’re climbing the pyramid one repetition at a time.
Here is an example of the progression: 1, 2, 3, 4, 5 (max), 4, 3, 2, 1 = 25 total pullups
Here’s another example for performing 100 total pullups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (max), 9, 8, 7, 6, 5, 4, 3, 2, 1 = 100 total pullups
Go up as high as you can while maintaining proper technique, and rest as much as necessary between sets. Instead of following a rigid structure for rest, just rest as much as you feel is necessary to complete the next step. You’ll probably need a little more rest in between sets when climbing the pyramid via single steps.
Pullup Workout B1: Low-Rep, High Volume Training
Instructions: Select a number of repetitions based on approximately 20% of your maximum. So, if you can do 10-12 pullups in a maxed-out set, then your number is 2 or 3 repetitions. Perform 15-20 sets with as little rest as possible. Keep doing sets until your technique starts to decline, and stop if you reach 20 total. You’ll need to rest more during the latter sets, of course. Set a personal record each time you do this session by doing more total sets than your last session.
Pullup Workout B2: Moderate-Rep, High Volume Training
Instructions: Select a number of repetitions based on approximately 30-40%% of your maximum. So, if you can do 10-12 pullups in a maxed-out set, then your number is 3-5 repetitions per set. Perform 8-15 sets with as little rest as possible, and no more than 1 minute between rounds. Keep doing sets until your technique starts to decline, and stop if you reach 15 total. Set a personal record each time you do this session by doing more total sets than your last session.
And here is the training schedule:
Month 2 Training Schedule
Here is the training schedule to follow (it’s ok if you make some changes to this, just remember that less is more):
Week 1 – A1, B1 (e.g. A1 on Monday, B1 on Thur)
Week 2 – A2, B2 (e.g. A2 on Tue, B2 on Sat)
Week 3 – A1, B1, A2 (e.g. Mon, Wed, Fri)
Week 4 – B1, A2, B2 (e.g. Mon, Wed, Fri)
I accidentally thought Weeks 3 & 4 were just the same as Weeks 1 & 2. So I only did A1 & B1 for Week 3. So to make up for it, I am doing another week. Last week I did A1, B1, A2. This week (Week 5) will be my last week for Month Two of the regimen (in which I will do B2, A2, B1).
My progress (just Month Two):
12/27 – (Started Month Two; Week 1) Double-Step Pyramid Training. Max =10 pullups; Total = 50 pullups
12/28 – X
12/29 – X
12/30 – Month Two; Week 1. Low-Rep, High Intensity training. 2 pullups, 7 sets; Total = 14
12/31 – X
1/1 – X
1/2 – X
1/3 – X
1/4 – Month Two; Week 2. Single-Step Pyramid training. Max = 10; Total = 50
1/5 – X
1/6 – Month Two; Week 2. Moderate-Rep, High Intensity training. 3 pullups, 6 sets; Total = 18
1/7 – X
1/8 – X
1/9 – X
1/10 -X
1/11 – Month Two; Week 3. Max = 16 pullups. Double Step Pyramid training. Could only do up to 10 (50 total)
1/12 – X
1/13 – Month Two; Week 3. Low-Rep, High Intensity training. 2 pullups, 8 sets; Total = 16
1/14 -X
1/15 -X
1/16 – X
1/17 – Month Two; Week 4. Single-Step Pyramid training. Max = 10; Total = 50
1/18 – X
1/19 – X
1/20 – Month Two; Week 4. Moderate-Rep, High Intensity training. 3 pullups, 7 sets; Total = 21
1/21 – X
1/22 – Month Two; Week 4. Low-Rep, High Intensity training. 2 pullups, 9 sets; Total = 18
1/23 – X
1/24 – Month Two; Week 5. Moderate-Rep, High Intensity training. 3 pullups, 8 sets; Total = 24
Been reading more of the ebook, “Burn the Fat, Feed the Muscle”. The latest chapter talks about the importance of calorie counting. The author, Mike Venuto, explains that once you count calories for the general foods you eat, it is pretty easy. I already keep a food journal and record portion sizes, which I think is enough. Though the fact that I haven’t been able to lose this excess tummy fat stands as evidence to the contrary. I am going to keep doing strength training for another month, in addition to increasing my quantity of meals, and decreasing my portion sizes. If I still don’t see any progress, I will count calories.
Affirmations are kind of losing their effectiveness, as it’s becoming more and more like an energy-less routine. I am reading this book, “The Passion Test“ by Janet Bray Attwood & Chris Attwood, which helps you discover and pursue your passions. One of the techniques is to place several note cards around your living space with your top five passions written down. The idea is to constantly be surrounded by your top passions, so you are constantly reminded of, and thus living in, this realm of your passions.
Next week:
- Start fifth and final week of Month Two of the pullup regimen, “How to Rapidly Increase Your Pullup Numbers in 3 months or Less“
- Continue reading “Burn the Fat, Feed the Muscle”
I know it’s one less post than I set as a goal, but really, it was a hurdle just to post one. Just been feeling small and unambitious the past two weeks. Next week I will definitely post at least two posts.
