... An extra day of rest here and there is … Looking for a workout i can complete in one session (around 45mins) as the only accessible pull up bar is a 15minute bike ride away, hence workouts like the russian fighter program wouldn’t work as i would be spending too much time at the bar. This is easily translated into a Monday to Friday training schedule. as of now my one rep max is 10 with proper form. Category #3: The "I sorta suck" program. Here is a powerful Russian pullup program adaptable to any level of ability. If you can do a given day, try reducing the rest next time. For your first set, perform a maximum effort set of pull-ups. So 20 x 30%= 6 push-ups per hour if you can do 40 push-ups properly without stopping then 12 push ups per hour on Day 1. These work well integrated into other workouts. Weighted Pull-Up w/10 lbs 4 x 2 reps, followed by 3 negatives. The fighter pull up program was also popularized by Pavel. For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” In other words, I always … Week 1: 100% test (Count how many push-ups you can do before muscle give out). So, go all out, and then yell, "too easy" in your best Russian accent. The 5RM Russian Pullup Program. Fighter Pull Up Program. Now, towards the end of such a session I can easily bust out *one* extra pullup with minimal (say ~30s) rest, but I still can't do 5 pull ups in a single set. If there is a “secret” to pull ups, it is to show up with an amazing set of abs. I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. I'd say it helped. In this program, you will do descending ladders of pull ups five days a week. The program is conveniently divided into five training days. I'd only do 5 consecutive days (to get a new 4 RM), then added 2.5 lbs to each lift and started again at 3 RM. BTW, Pavel has recommended GTG over the Fighter PU. Let’s say you can do 20 push-ups. I love these inexpensive little devices. Kind of a pain to keep track of it all, but I found results that way over I guess a more general "rest 2 minutes between each set". So it looked like: 2 weeks fighter program -> 2 weeks volume -> 2 weeks fighter. You will do five sets of pull ups … If you don’t know the answer then start doing the push up as many as you can properly. It is important to cease the pull-ups for two days, Saturday and Sunday. I would then do two weeks of volume work. 2. I'm also doing the 3-rep max program, and I'm up to doing sessions that are like 4, 3, 2, 1, 1. Day 1. So if you can GTG instead, that's preferable too. 5, 4, 3, 2, 1. ... 12 reps start the program with the first day your PR shows up. Day 2. Next, perform 4 more sets of pull-ups by decreasing each subsequent set by 1-4 pull-ups depending on your conditioning level. For instance, if your max is 6. Target Audience: 5+ pull-ups; Frequency: 3 times a week with one day of rest in between each day; Day 1. attempt the pull-ups until two to three hours after the push-up routine is completed. I used the fighter pull up program with extra days rest to get me to a 48kg chin up. For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar: tight abs. If you find you miss a set, rest a bit longer next time. It is a more specific style of program. I started with 3,2,1,1, built it up to 5 reps then stepped up a weight training every other day, so this would fit in with training 3 days a week Posey, who teaches a pull-up class at the James Wesley Marsh Center at Marine Corps Base Quantico, Virginia, says it does not take a great deal of time to get a Marine from zero pull-ups … Pull-Up 4 x 4, 4, 3, 3 reps. Rest as much as necessary, begin the workout with this protocol. Weeks of volume work Friday training schedule, followed by 3 negatives Audience 5+! 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