Pull up specialization (from smoundzou)

RE: Pull up specialization (from smoundzou) (David1991)

Fri, 11 Jul 2008 20:07:21 GMT

man last day was today and i really wanted to get 10.

i even sacrificed form and went fast with about 1-2in. from being a dead hang pull up and still only got 9 then 4. i seem to have hit that wall and even regressed some. ive been around 9 for about 12 sessions of pull ups now so clearly im not making progress anymore.

i take a week off next week which i think will do me some good. in the future i definitely plan on keeping pull ups in my workouts which i never really did before

RE: Pull up specialization (from smoundzou) (David1991)

Wed, 09 Jul 2008 07:28:22 GMT

did something different today, a ladder.

8x1,2,3,4,1,2,3,4

last set i doubt could have gotten another rep. felt good to do this.
i rested 90 sec. for the 1st 2 sets but moved that down to 60 sec.

friday will be my last day before taking a week off, i didnt reach my goal of 3x10 so hopefully i can at least get the 1x10

RE: Pull up specialization (from smoundzou) (David1991)

Wed, 09 Jul 2008 07:26:38 GMT

7/8/08 (gym)

1st set pulldowns: 10 reps 132.5/10 reps 95
2nd set pulldowns: 7 reps 132.5/10 reps 90 (didnt mean to do 90
1 set negatives: 11 reps
2nd set negatives: 8 or 9 reps

RE: Pull up specialization (from smoundzou) (David1991)

Mon, 07 Jul 2008 08:37:05 GMT

7/7/08 (home)

1st set: 9 reps
2nd set: 4 reps
1 set negatives: 6 reps (30lb. in bookbag)
2nd set negatives: 2 reps (30lb. in bookbag)

after only getting 9 and 4 i definitely stopped short on the negatives. i've pretty much lost motivation since i havent gone up in a while and have gone back down. i think im starting to overreach to be honest. going to failure 5x a week with a big compound exercise and now adding weight to the negatives probably wasnt a smart idea but either way i seem to be at a point of diminishing returns

RE: Pull up specialization (from smoundzou) (David1991)

Sat, 05 Jul 2008 18:15:07 GMT

7/4/08 (home)

1st set: 10 reps
2nd set: 5 reps
1 set negatives: 13 reps
2nd set negatives: 10 reps

a legitimate 10 reps, felt good. im not doing a dead hang at the bottom but im going low enough for it to count. again negatives are getting annoying.

7/5/08 (gym)

1st set: 9 3/4 reps
2nd set: 4 reps
1 set negatives: 10 reps (25lb)
2nd set negatives: 8 reps (25lb)

well that was annoying with the sets, i hate how i cant just always get at least 10. for the negatives i added weight..for when im at home that will be a lot harder to set up. im getting less motivated with it to some degree but other days i feel pumped to do them

RE: Pull up specialization (from smoundzou) (David1991)

Wed, 02 Jul 2008 08:53:36 GMT

7/2/08 (home)

1st set: 9 reps
2nd set: 5 reps
1 set negatives: 13 reps
2nd set negatives: 10 reps

negatives are getting really high again even with probably a 5 sec. eccentric.
i'm actually surprised i got the 9th rep, that was really tough but i didnt want any less than that. i'm kinda pissed that i didnt get 10. still it was a wider bar and like i said before when i did get 10 it was barely a real 10th rep. my best results have been when i do 2 days in a row, take a day off, and come back. it was lat pull downs yesterday so hopefully friday i can get 10. thicker bar though.

RE: Pull up specialization (from smoundzou) (vdk_au)

Tue, 01 Jul 2008 21:32:26 GMT

Maybe I should start doing chinups every 2nd day? I've been using the assistance machine,but yea I included normal chinups and I could only get 4. I have to say my chinups have never progressed well

RE: Pull up specialization (from smoundzou) (David1991)

Tue, 01 Jul 2008 10:57:41 GMT

7/1/08 (gym)

did the lat pull down with 2 sets of negatives today. i was expecting it to be a lot harder than it was but it wasnt too bad

1st set: 10 reps at 130, straight into 10 reps at 90
2nd set: 8 reps at 130, straight into 10 reps at 90
1 set negatives: 10 reps
2nd set negatives: 8 reps

the 90 can definitely go to 95 next time. 130 only got 8 reps on the second set so idk if i should add weight or bring that upto 10

RE: Pull up specialization (from smoundzou) (David1991)

Sat, 28 Jun 2008 10:51:26 GMT

6/28/08 (gym)

1st set: 10 reps
2nd set: 5 reps
1 set negatives: 10 reps
2nd set negatives: 5 reps

that 10th rep took everything i had, i would be ecstatic about finally getting it unfortunately i was about 1in. from having my chin clear the bar but it was definitely progress.
as far as negatives go it's getting a little repitive, i mean i'm doing 10 reps with 3 "2-sec" pauses. normal negatives i could probably get out 18-20. i would add weight but at that point it's no longer bodyweight exercise and i could see doing it too much leading to overreaching. the 2nd set i only got 5 because someone was using the bar that i could step up onto so i had to use the other one and jump up from pretty far down so i just kind of stopped after 5.

RE: Pull up specialization (from smoundzou) (David1991)

Sat, 28 Jun 2008 07:29:41 GMT

6/21/08 (gym)

1st set: 9 reps
2nd set: 4 reps
1 set negatives: 13 reps
2nd set negatives: 9 reps

6/24/08 (gym)

1st set: 9 reps
2nd set: 5 reps
1 set negatives: 11 reps
2nd set negatives: 9 reps

thats going off memory. i only did it twice last week and am gonna build back up with the progression. I'm going to start adding in the lat pull down work this week too on tuesdays

RE: Pull up specialization (from smoundzou) (David1991)

Fri, 20 Jun 2008 07:11:31 GMT

because negatives were getting to such high reps i decided to do a suggestion smoundzou gave me and do holds. i put a 2 second hold near the top of the negative and a 2 second hold near the bottom

6/20/08 (home)

1st set: 9 reps
2nd set: 4 reps
1 set negatives: 9 reps (with holds)
got in a fight with my brother so a lot of rest before next set
2nd set negatives: 9 reps (with holds

ok well thats annoying, i only got back to my last max of pull ups but only got to 4 for my second set. also i think i was probably about and inch or so away from hanging at the bottom of each rep so i should probably go all the way down.

it seems like before when it was 2 on 1 off i was getting my best gains by getting one more on days when i came back from the day off. now that i did 3 days in a row i regressed.
i've done a full 3 weeks and im gonna be at the beach this week so i was thinking of taking a rest week just doing it 2x with my upper body workouts and then going back to 5-6x the next week.

RE: Pull up specialization (from smoundzou) (David1991)

Wed, 18 Jun 2008 08:18:32 GMT

6/18/08 (home)

1st set: 8 reps
2nd set: 5 reps
1 set negatives: 13 reps
2nd set negatives: 9 reps

Damn i've noticed that whenever i have multiple days in a row it stays the same (or goes down) but then when i take off and come back a day later i get another one. if that happens here i still only get to 9 on friday though so that really sucks.
its also really weird because negatives are getting stronger. when i first started with 5-6 i could have kept going but i really was starting to fail around 9+ and now i'm getting 13 on the first one which i dont know if i should be doing and the higher reps suck lol

RE: Pull up specialization (from smoundzou) (David1991)

Tue, 17 Jun 2008 10:40:24 GMT

6/17/08 (gym)

1st set: 8 reps
2nd set: 5 reps
1 set negatives: 12 reps
2nd set negatives: 8 reps

ugh, i could feel from the second i got under the bar that i wasn't even gonna get 9. should have taken that superpump 250!

RE: Pull up specialization (from smoundzou) (David1991)

Mon, 16 Jun 2008 10:42:08 GMT

ORIGINAL: smoundzou

You're making some great progress.. just keep it up and you'll be hammering out 3X10 before you know it..

thanks, like i said my goal is 10 reps on the first set by the end of the 3rd week and 3x10 by the end of 6 weeks . i have tomorrow, wednesday, and friday to get that first goal which i think i can do

RE: Pull up specialization (from smoundzou) (smoundzou)

Mon, 16 Jun 2008 08:34:37 GMT

You're making some great progress.. just keep it up and you'll be hammering out 3X10 before you know it..