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Post by jonathan on Nov 6, 2004 0:35:14 GMT -5
Decided to put this sub-goal into another thread.
Objective: To achieve five 32kg (143% BW) weighted pull-ups by December
Protocol used: GTG
Frequency: Three times a day, three days a week
Initial capability: 20 BW pull-ups
Start 10Oct Week 1, 12kg
Mon
4, 4, 4
Wed
4, 4, 5
Fri
5, 5, 5
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Post by jonathan on Nov 6, 2004 0:36:19 GMT -5
17Oct Week 2, 16kg
Mon
4, 4, 4
Wed
4, 4, 5
Fri
5, 5, 5
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Post by jonathan on Nov 6, 2004 0:37:23 GMT -5
24Oct Week 3, 24kg
Mon
3, 3, 3
Wed
3, 4, 4
Fri
4, 4, 4
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Post by jonathan on Nov 6, 2004 0:38:20 GMT -5
31Oct Week 4, 24kg
Mon
4, 4, 4
Wed
4, 5, 5
Fri
5, 5, 5
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Post by jonathan on Nov 13, 2004 1:11:48 GMT -5
7th Nov Week 5, 32kg
Mon
2, 2, 2
Wed
2, 2, 3
Fri
3, 3, 3
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Post by jonathan on Nov 20, 2004 3:31:53 GMT -5
Received some advice on how to better achieve my pull-up goal.
Protocol changed to: Monkey Maker
14th Nov Week 6
Mon, 32kg
Pull-up x 3, rest 5mins
Chin-up x 3, rest 5mins
Pull-up x 3
Tues, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
Fri, 32kg
Pull-up x 3, rest 5mins
Chin-up x 3, rest 5mins
Pull-up x 3
Sat, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
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Post by jonathan on Nov 27, 2004 12:00:19 GMT -5
21th Nov Week 7
Mon, 32kg
Pull-up x 3, rest 5mins
Chin-up x 3, rest 5mins
Pull-up x 3
Tues, BW
(Ballistic Pull-up x 3, rest 45 secs) x 8 sets
Fri, 32kg
Pull-up x 3, rest 5mins
Chin-up x 3, rest 5mins
Pull-up x 3
Sat, BW
(Ballistic Pull-up x 3, rest 45 secs) x 8 sets
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Post by KelvinL on Dec 1, 2004 19:01:07 GMT -5
That's cool and all, but are you doing any other exercises wogether with those chin ups ? or are you just concentrating on that ?
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Post by jonathan on Dec 1, 2004 20:52:40 GMT -5
You can read my current main routine in the other training log.
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Post by jonathan on Dec 4, 2004 3:18:59 GMT -5
29th Nov Week 8
Mon, 32kg
Pull-up x 3, rest 5mins
Chin-up x 3, rest 5mins
Pull-up x 3
Tues, BW
(Ballistic Pull-up x 3, rest 45 secs) x 8 sets
Seems like I've stalled. Cycling back to a lighter weight.
Fri, 16kg
Pull-up x 5, rest 3mins
Chin-up x 5, rest 3mins
Pull-up x 5, rest 3mins
Chin-up x 5, rest 3mins
Pull-Up x 5,
Sat, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
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Post by jonathan on Dec 11, 2004 9:45:04 GMT -5
5th Dec Week 9
Mon, 16kg
Pull-up x 5, rest 3mins
Chin-up x 5, rest 3mins
Pull-up x 5, rest 3mins
Chin-up x 5, rest 3mins
Pull-Up x 5,
Tues, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
Fri, 24kg
Pull-up x 5, rest 5mins
Chin-up x 5, rest 5mins
Pull-up x 5,
Sat, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
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Post by jonathan on Dec 18, 2004 9:06:58 GMT -5
12th Dec Week 10
Mon, 24kg
Pull-up x 3, rest 3mins
Chin-up x 3, rest 3mins
Pull-up x 3, rest 3mins
Chin-up x 3, rest 3mins
Pull-Up x 3,
Tues, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
Fri, 24kg
Pull-up x 4, rest 5mins
Chin-up x 4, rest 5mins
Pull-up x 4, rest 5mins
Chin-up x 4, rest 5mins
Pull-Up x 4,
Sat, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
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Post by jonathan on Dec 25, 2004 10:08:03 GMT -5
19th Dec Week 11
Mon, 24kg
Pull-up x 5, rest 5mins
Chin-up x 5, rest 5mins
Pull-up x 5, rest 5mins
Chin-up x 5, rest 5mins
Pull-Up x 4,
Tues, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
Fri, 32kg
Pull-up x 2, rest 3mins
Chin-up x 2, rest 3mins
Pull-up x 2, rest 3mins
Chin-up x 2, rest 3mins
Pull-Up x 2,
Sat, BW
(Speed Pull-up x 3, rest 45 secs) x 8 sets
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Post by jonathan on Jan 1, 2005 4:24:51 GMT -5
26th Dec Week 12
Last week of December. Took two days off and decided to try and do this before 2004 ended.
Tuesday, 32kg
Pull-up x 5, rest 10 mins
Pull-up x 4
I wasn't satisfied with the last rep of the first set, so I tried to do it again. Not enough grip strength left.
Wednesday, 32kg
Pull-up x 4
Tried to do it again but I couldn't. Oh well.
That's it, no more pull-up objectives for the time being. Took me 12 weeks to achieve it. I got it filmed and have mailed it to a friend to get it hosted online. If it works out well, I'll post the link in another thread. Thanks for reading.
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