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