OptimusPrime69

Actually in the StrongFirst link, the author states that the author of the program is unknown. Pavel just happens to be the one most associated with the program. Thanks!

I was thinking of doing some parallette training. Would be nice to improve my L-Sit. And it would be awesome to someday do a planche

Ahh all good. I still believe ya

TLDR: Went from 11 to 17 pull ups in 30 days. I documented my journey in this video: To see my initial rep max, skip to 1:00 To see my final rep max skip to 2:52 For my 1st ever challenge (the one from April 23 - May 30), I decided to take on the Russian Fighter Pull Up Program for 30 days straight. https://rebellion.nerdfitness.com/index.php?/topic/107841-optimus-prime-rolling-out/ I’ll admit, I wasn’t very good at recording my daily logs, but I did complete the entire program to a T. Basically the goal of the 30 day program is to increase the number of pull ups you can do in a single set. When I started the program, I had to test my max. I ended up getting 11 reps. My goal for the program was to increase my max pull up reps from 11 to 16. I also had a reach goal of 20. I used the 5RM Template from the StrongFirst link above to create a program for someone with an 11RM. Here is the program I did for 30 days: Day 1 11, 10, 9, 8, 7 Day 2 11, 10, 9, 8, 8 Day 3 11, 10, 9, 9, 8 Day 4 11, 10, 10, 9, 8 Day 5 11, 11, 10, 9, 8 Day 6 Off Day 7 12, 11, 10, 9, 8 Day 8 12, 11, 10, 9, 9 Day 9 12, 11, 10, 10, 9 Day 10 12, 11, 11, 10, 9 Day 11 12, 12, 11, 10, 9 Day 12 Off Day 13 13, 12, 11, 10, 9 Day 14 13, 12, 11, 10, 10 Day 15 13, 12, 11, 11, 10 Day 16 13, 12, 12, 11, 10 Day 17 13, 13, 12, 11, 10 Day 18 Off Day 19 14, 13, 12, 11, 10 Day 20 14, 13, 12, 11, 11 Day 21 14, 13, 12, 12, 11 Day 22 14, 13, 13, 12, 11 Day 23 14, 14, 13, 12, 11 Day 24 Off Day 25 15, 14, 13, 12, 11 Day 26 15, 14, 13, 12, 12 Day 27 15, 14, 13, 13, 12 Day 28 15, 14, 14, 13, 12 Day 29 15, 15, 14, 13, 12 Day 30 Off After day 30, I took 2 days off and retested my max. I ended up getting 17. Better than my goal of 16, but lower than my reach goal of 20. Still, its over a 50% improvement so I consider that a win! I am 6’0 and 170lbs. I consistently ate at my maintenance level calories of around 2500. My weight did not change throughout the program. I also had side quests of: 1) Sleep 8 Hours a day. I know it should be easy, but sometimes its easy to stay up late! 2) Take a green food supplement every day. Again, it's easy to think I get enough veggies. But it doesn't always happen. This is more of a guarantee that I do get enough greens each day. Both of which I successfully completed! If you’re someone who is interested in increasing the number of pull ups you can do, I highly recommend the Russian Fighter Pull Up Program! Its definitely the best pull up program I've done so far. Here are some more links if you’re interested: https://www.strongfirst.com/the-fighter-pullup-program-revisited/ https://www.t-nation.com/training/tip-do-the-russian-fighter-pull-up-program

Hahaha congrats! I mean I totally believe you of course :) ....BUT it would be hilarious if you had a video. =D

Well damn. I guess you've officially graduated from Human to Maiar. Congrats!

That's awesome! Congrats! Do you have pics? That would be awesome (and inspiring) to see!

I started taking a green food supplement every day to supplement my veggie intake and holy hell its made a world of difference. I feel so much more energetic. If you find yourself slacking in the veggie department, a green food supplement might help.

I swear you make the most in-depth and interesting update posts.

I wanted to give an update! I'm currently on Day 24. I'm pretty much in the final stretch now! Haven't missed a single day altho on some days i ended up doing all of the sets in the hour before bed because I wasn't able to do them at any other time. I'm feeling pretty good. Let's see what happens!

Today is day 10!

It's going well! I haven't missed a day yet and I've hit all the reps so far. I've been doing the sets throughout the day so I don't feel the fatigue or anything.

Yesterday was day 7 and it has been completed! Not a single day has been missed!

Day 5 was completed yesterday! Rest day today!

I, uh, totally forgot to post yesterday, but rest assured, it was completed! Today's as well!

This is basically the fighter pull up program yah?

I totally have video footage of some of the sets. But its a lot to upload

Day 2 done! 11, 10, 9, 8, 8 reps

Boom! Day one complete! 11, 10, 9, 8, 7 reps. Everything was clean. Nothing weird.

I've heard of people doubling or even tripling their rep maxes on the pull ups with this program. So I'm optimistic! I'm also gonna put together a video at the end with my thoughts on the whole process

Greetings Humans For the next 30 days, I am going to be doing the Fighter Pull Up program. Read this if you are unfamiliar: https://www.strongfirst.com/the-fighter-pullup-program-revisited/ I was able to do 11 reps in one set. So this is my program: Day 1 11, 10, 9, 8, 7Day 2 11, 10, 9, 8, 8Day 3 11, 10, 9, 9, 8Day 4 11, 10, 10, 9, 8Day 5 11, 11, 10, 9, 8Day 6 OffDay 7 12, 11, 10, 9, 8Day 8 12, 11, 10, 9, 9Day 9 12, 11, 10, 10, 9Day 10 12, 11, 11, 10, 9Day 11 12, 12, 11, 10, 9Day 12 OffDay 13 13, 12, 11, 10, 9Day 14 13, 12, 11, 10, 10Day 15 13, 12, 11, 11, 10Day 16 13, 12, 12, 11, 10Day 17 13, 13, 12, 11, 10Day 18 OffDay 19 14, 13, 12, 11, 10Day 20 14, 13, 12, 11, 11Day 21 14, 13, 12, 12, 11Day 22 14, 13, 13, 12, 11Day 23 14, 14, 13, 12, 11Day 24 OffDay 25 15, 14, 13, 12, 11Day 26 15, 14, 13, 12, 12Day 27 15, 14, 13, 13, 12Day 28 15, 14, 14, 13, 12Day 29 15, 15, 14, 13, 12Day 30 Off I am currently 6'0 and 170lbs. My goal is to do 16 reps in one set by the end of the program. But my reach goal is 20 reps. I will be using this thread to check in daily and make sure I get the sets done!

Greetings humans. I am Optimus Prime. I have witnessed many humans accomplish great things and show exception strength. So it is now time for I, the leader of the Autobots, to undertake a similar journey. I've been working out for a while now but I'm tired of all the bros and meatheads. I wanted to find more nerdy/geeky fitness people so that's how I found NF! My main quest for this 4 week period is the Russian Fighter Pull Up Program for 30 days. https://www.strongfirst.com/the-fighter-pullup-program-revisited/ The way it works is that you first test yourself to see how many pull-ups you can do in one set. I got 11. Each day (minus rest days) you'll do 5 sets of pull-ups. You start with an all-out set and then subtract a rep each set after. Long rests in between. Ideally, 10+ minutes so it can be done throughout the day. I will be starting at 11, 10, 9, 8, 7 The next day, you add a rep to the last set 11, 10, 9, 8, 8 The day after that, add another rep to the second last set 11, 10, 9, 9, 8 And so on. This is what my program will look like: Day 1 11, 10, 9, 8, 7Day 2 11, 10, 9, 8, 8Day 3 11, 10, 9, 9, 8Day 4 11, 10, 10, 9, 8Day 5 11, 11, 10, 9, 8Day 6 Off Day 7 12, 11, 10, 9, 8Day 8 12, 11, 10, 9, 9Day 9 12, 11, 10, 10, 9Day 10 12, 11, 11, 10, 9Day 11 12, 12, 11, 10, 9Day 12 OffDay 13 13, 12, 11, 10, 9Day 14 13, 12, 11, 10, 10Day 15 13, 12, 11, 11, 10Day 16 13, 12, 12, 11, 10Day 17 13, 13, 12, 11, 10Day 18 OffDay 19 14, 13, 12, 11, 10Day 20 14, 13, 12, 11, 11Day 21 14, 13, 12, 12, 11Day 22 14, 13, 13, 12, 11Day 23 14, 14, 13, 12, 11Day 24 OffDay 25 15, 14, 13, 12, 11Day 26 15, 14, 13, 12, 12Day 27 15, 14, 13, 13, 12Day 28 15, 14, 14, 13, 12Day 29 15, 15, 14, 13, 12Day 30 Off Then, take 2 days off and test another rep max. My goal is to do 16 reps in one set by the end of the program. But my reach goal is 20 reps. My starting stats are 6'0 and 170lbs Side Quests: 1) Sleep 8 Hours a day. I know it should be easy, but sometimes its easy to stay up late! 2) Take a green food supplement every day. Again, it's easy to think I get enough veggies. But it doesn't always happen. This is more of a guarantee that I do get enough greens each day. Let's see what happens!

Well I suppose you never have to worry about a pick up line. Its a conversation starter for sure

I can't help but notice how legit your username is. Or maybe my mind just isn't in the right place.

Nice! Keep it up