Two weeks ago I said I would do the following:

  1. Start fifth and final week of Month Two of the pullup regimen, How to Rapidly Increase Your Pullup Numbers in 3 months or Less
  2. Continue reading “Burn the Fat, Feed the Muscle”

Sorry I was on a week-long hiatus there, folks.  Spent a much-needed week with the bf, figuring stuff out.  It actually was perfect timing, since last week was Month Three, Week 1 of the pullup regimen, How to Rapidly Increase Your Pullup Numbers in 3 months or Less, and the instructions for Week 1 are to rest.  Here are the rest of the instructions for the third and final month of the regimen:

Pullups Workout Program – Month 3: Lowering Volume and Building Intensity to Peak for the Final Test

You’ve already laid a foundation of good technique in month one, perfected that technique and built a base of training volume in month two, and now is when the work starts to get hard because it’s time to increase the intensity of your sessions.

Pullup Workout C1: Descending Pyramid Session

Instructions: This is essentially half of a pyramid, and you are starting at the top and working your way down. Perform a near-max set of pullups (approximately 90% of your max reps), then rest for as long as necessary before performing a set of one less repetition, and continue this until you reach the final set of 1 pullup. Obviously, it’s very important that you’re adequately warmed up prior to starting this session (see joint mobility recommendations below).

Here is an example of the progression: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps = 55 total pullups

Pullup Workout C2: 50-100 Reps in as few Sets as Possible

Instructions: Perform between 50-100 pullups in as few sets as possible. Select the goal number based on your conditioning level. It’s probably best to try and select repetition amounts for each set that land around 60-80% of your maximum ability. So, if you can perform 10 pullups, then sets of 6-8 are probably optimal for this session. Rest as necessary.

Here’s an example for a goal of 100 repetitions:

10, 10, 10, 10, 9, 9, 8, 8, 7, 7, 6, 6.

Pullup Workout C3: Maximum Set Practice Sessions

Instructions: Repeat the following 3-5 times.

1 Set of of maximum pullups with 3-5 minutes of rest between sets

These are an all-out effort, and you should be trying to hit 100% exertion every time. Your repetition numbers will likely decrease every subsequent set. This is a sign that you’re doing it right. When you repeat this workout later in the month, try to score more total reps on your last set to both gauge and ensure progression.

Month 3 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 – Rest. No pullup training at all. This is a time for your body to recover from the high volume training that you’ve done over the last two months and prime you for a few weeks of higher-intensity training. Other fitness training is ok, but depending on your program, it might be a good idea to take a 5-7 day break anyways (highly recommended if you haven’t taken a week off in the last 12 weeks).

Week 2 – C1, C2 (e.g. C1 on Mon, C2 on Thur)

Week 3 – C3, C1, (e.g. C3 on Mon, C1 on Thur)

Week 4 – C2, C3, C1 (e.g. Mon, Wed, Fri)

Week 5 – Pick a day for your pullup test. Plan ahead, and give it a shot.

So today I started Month Three, Week Two of the regimen (C1 workout).

Haven’t read more of “Burn the Fat, Feed the Muscle”; will do that this week.

My good friend Sam introduced me to a P90x ab workout vid, which I’ve been trying out.  It’s pretty insane, and my core burns for the following two days after the workout.  I’m toying around with doing it 2-3 days per week, and working out other major muscle groups the other days (i.e., chest, back, arms, legs.)

Next week:

  1. Toy around with figuring out best days to do P90x ab workout
  2. Start Month Three, Week 3 of the pullup regimen, How to Rapidly Increase Your Pullup Numbers in 3 months or Less
  3. Continue reading “Burn the Fat, Feed the Muscle”
Advertisements