In other words, I always … The 5RM Russian Pullup Program. If you find you miss a set, rest a bit longer next time. So it looked like: 2 weeks fighter program -> 2 weeks volume -> 2 weeks fighter. Week 1: 100% test (Count how many push-ups you can do before muscle give out). I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. 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 For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar: tight abs. For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” ... 12 reps start the program with the first day your PR shows up. It is a more specific style of program. 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. 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. 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. In this program, you will do descending ladders of pull ups five days a week. I used the fighter pull up program with extra days rest to get me to a 48kg chin up. Let’s say you can do 20 push-ups. I would then do two weeks of volume work. The program is conveniently divided into five training days. The fighter pull up program was also popularized by Pavel. 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 … attempt the pull-ups until two to three hours after the push-up routine is completed. 2. 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. 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". I love these inexpensive little devices. You will do five sets of pull ups … These work well integrated into other workouts. This is easily translated into a Monday to Friday training schedule. I'm also doing the 3-rep max program, and I'm up to doing sessions that are like 4, 3, 2, 1, 1. 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. If there is a “secret” to pull ups, it is to show up with an amazing set of abs. Day 1. If you can do a given day, try reducing the rest next time. BTW, Pavel has recommended GTG over the Fighter PU. It is important to cease the pull-ups for two days, Saturday and Sunday. Weighted Pull-Up w/10 lbs 4 x 2 reps, followed by 3 negatives. So, go all out, and then yell, "too easy" in your best Russian accent. ... An extra day of rest here and there is … For your first set, perform a maximum effort set of pull-ups. Target Audience: 5+ pull-ups; Frequency: 3 times a week with one day of rest in between each day; Day 1. Fighter Pull Up Program. 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. 5, 4, 3, 2, 1. So if you can GTG instead, that's preferable too. Pull-Up 4 x 4, 4, 3, 3 reps. Rest as much as necessary, begin the workout with this protocol. For instance, if your max is 6. 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