[Sept 14 - Nov 8] TWENTY PULL-UP PROGRAM CIRCLE(JERK) OF FRIENDS

[raptron]

 

So, I hear some people are interested in participating in the TWENTY PULL-UPS TRAINING CHALLENGE: http://twentypullups.com/the-training-program/ How about some friendly trash-talking slash encouragement slash pull-up progress reports in the form of this PVP? It will run a full 8 weeks from Sept. 14th through Nov. 9th, as if you are starting like me, with between 0-2 pull-ups, there is Week -2 and Week -1 to run before you graduate to the Big Guns program. If you do not make the required reps for your prescribed workout, go back to the previous workout and repeat that before attempting the workout whose reps you could not complete. 

 

You do not have to follow this program if you have another program you'd like to follow. You may work on chin-ups instead of pull-ups if you like. Bar pull-ups, rings pull-ups, towel grip pull-ups, finger hang pull-ups are all acceptable options. Strict is preferred, but if you are really interested in increasing your kipping pull-up reps and want to use this group as a way to help you do so, please feel free. I just ask that everyone be consistent in the type of UP you are reporting -- ie if you start with strict bar pull-ups, please continue to report back on your max reps of strict bar pull-ups.

 

You are obviously not limited in working on other kinds of UPs and they may even have carry-over to your goal max reps, but for the sake of reporting, let's just keep it to whatever type you started with. 

 

Maybe, through the magic of following a program and keeping each other accountable, we can see some rep increases on this always enjoyable, never-ever frustrating exercise.

 

Participants (Starting rep max / Final rep max):

• Raptron (2 / ???)
• Starsapart (1 / ???)
• Blkhole24601 (0 / ???)
• Sam Ashen (11 / ???)
• Artemis12 (0 / ???)
• KB Girl (4 / ???)
• Annyshay (0 / ???)
• Anim77034 (16 / ???)
• DarK_RaideR (5 / ???)
• Waldgeist (6 / ???)
• Elvenengineer (0 / ???)
• Dancezwithkittehz (0 / ???)
• Miss_marissa (1 / ???)
• Br0din (10 / ???)
• Nedwin (1 / ???)
• Karinajean ( 0 / ???)
• Nightshadow (5 / ???)
• Shaggy (12 / ???)
• [YOUR NAME HERE?]

[starsapart]

HI I AM HERE FOR THIS.

 

My current max is for pulls is 1, I am pretty sure.  Was thinking of doing this with chins but...... nahhhhhh.  I'll go forth and try the pulls.

 

Will update my max if I try it tonight and somehow eke out more than one.

[raptron]

Yes, welcome, welcome. Chin-ups are totally fine and I'm sure train very similarly to pull-ups in terms of volume, so if you'd rather do chins, feel free.

[starsapart]

Yes, welcome, welcome. Chin-ups are totally fine and I'm sure train very similarly to pull-ups in terms of volume, so if you'd rather do chins, feel free.

 

Yeah, but I'm kind of determined to improve my pulls.... my chins are sooooooooooooo much better (naturally) and I want to make myself do the hard thing.  My inversions will thank me.

[blkhole24601]

And since the program allows itself for those of us who can't do a pull-up yet: 0!

 

.......... yeah okay so I need to put more work into pull-ups. ;;;;;;;;;;;;;;;; IT'S A PRIDE THING

[Sam Ashen]

 

11 Reps in July.  Here is a video showing 9 reps.

 

 

If you want, I can just go in tomorrow and benchmark a starting point.

[ElemHH]

I'm jealous, I would be a part of this if I didn't need to sit out the next challenge.

 

All the best everyone, I'll be checking in to see how you are doing.

 

When i was working on Pull-ups in my recruit challenge, I used the Runtastic Pull-up app. It worked pretty well for me, apart from the 3 pull-up jump required on the last day.

 

Here's the training break down, if anyone wants an alternative training schedule.

 

Day one  1 - 1 - 1 - 1 (up to 1 minute break between)

Rest day

Day two 1 - 2 - 2 - 1

Rest day

Day three   2 - 2 - 1 - 2

Rest (two days)

Day four 2 - 2 - 2 - 2

Rest day

Day five  2 - 3 - 3 - 2

Rest day

Day six  3 - 3 - 2 - 2

Rest (two days)

Day seven  3 - 3 - 3 - 2

Rest day

Day eight  4 - 3 - 2 - 2 (Up to 1min 30 break between)

Rest day

Day nine  4 - 3 - 3 - 2

Rest (two days)

Day ten  4 - 4 - 3 - 2

Rest day

Day eleven  4 - 4 - 3 - 3

Rest day

Day twelve  4 - 4 - 4 - 3

Rest (two days)

Day thirteen  5 - 4 - 4 - 3

Rest day

Day fourteen  5 - 5 - 4 - 3

Rest day

Day fifteen  5 - 5 - 5 - 3 (up to 2min break between)

Rest (two days)

Day sixteen  6 - 5 - 4 - 4

Rest day

Day seventeen  6 - 6 - 4 - 4

Rest day

Day eighteen  7 - 5 - 5 - 4

Rest (two days)

Day nineteen  10

 

When I did this program there were days where I didn't quite hit the daily requirement, but I just kept moving forward and it worked. The only issue I had was with the final day, moving from a maximum of 7 up to 10. On the last day I got 9 1/2 done and had to kick my legs in midair to give myself the momentum to get over the bar for the last one.

[ElemHH]

D'oh! Double post

 

[Artemis Fernweh]

Hey, can I join?

 

As of right now I can do ... 0, pull-ups or chin-ups. I was thinking about doing this, especially because this is a part of my challenge, but focusing on my chin-ups.

[raptron]

It's an open PVP, so you are definitely welcome to join! If you are joining with 1 or 0 pull-ups, just be aware you are likely going to have to repeat quite a few workouts. That is totally OK and don't be discouraged.

[raptron]

 

11 Reps in July.  Here is a video showing 9 reps.

 

 

If you want, I can just go in tomorrow and benchmark a starting point.

Putting you at 11 for now, but if you retest with more/less, let me know.

[KB Girl]

If you don't mind me following a different program, then count me in!

Did 4 pull-ups yesterday, so that's a legit starting point ya?

http://youtu.be/_8hF_C2HNTQ

[annyshay]

I have no pull ups.  I want some.  I'm in!  

[raptron]

If you don't mind me following a different program, then count me in!

Did 4 pull-ups yesterday, so that's a legit starting point ya?

http://youtu.be/_8hF_C2HNTQ

Yessss, totally!

 

I have no pull ups.  I want some.  I'm in!  

Woo!

[Anim07734]

I've been meaning to work on pullups some more, so I'll hop in on this.  My last PR was 16 in July, with an ultimate goal of 25 in a set.

[DarK_RaideR]

I'm on a long journey to improve grip/forearm strength, raise the number of pullups I can do and even (gasp!) one day making it to a muscle up. Not following any program, but I'll join if you'll have me. Also, just to get this out of the way, are there any rules about bar vs ring pullups or strict vs kipping ones?

[raptron]

I believe most of us are working strict bar pull-ups, but I've got no problems if you want to work on rings, kipping, or chin-ups, even, as long as you keep it consistent on what you are reporting here (max reps should all be the same type week-to-week and if you wind up kipping your last one in a set of strict, don't count it, etc.) I'll edit the first post to say as much!

[DarK_RaideR]

Alritey then. Since I just tried ring pullups two days ago, I'll stick with that. Makes more sense for the challenge and helps me progress towards the muscle up. Max reps for those were 5

[Waldgeist]

Count me in, too! My max last week was 6.

[elvenengineer]

I would like to join!  I will look at that 20 day program, it won't load on my computer right now.  I theoretically added chin-ups/pull-ups to my workouts, but I keep skipping out on them at the end. 

 

I am probably going to work on chin-ups. I am currently at 0 full chin ups (I can do quite a few negatives, but I can't channel it into a single full chin up).

 

This is a great idea! Thanks for setting it up raptron!

[dancezwithkittehz]

Ooooh I am so in. My current pull up is 0. Raaaar! lol.

[miss_marissa]

The instigator of this PVP is here!!!

 

Starting point of 1 pullup Going to be doing pretty much all of mine neutral grip.

[KB Girl]

May I suggest a side quest?

Considering that one of the main things with getting a (more) pull-up(s) is acquiring motor control in the shoulders (especially for women).. One thing that really helped me is being aware of my shoulders and conciously relaxing them throughout the day. I always tended to have them pulled up a bit, especially during movement like grabbing things or washing my hair.. I'm betting at least some if not most of you do the same. '

'Easy' to do, and it might help a lot.

[Sam Ashen]

Agreed with everything, except I do not understand the especially for women part.  I have always had trouble relaxing the shoulders, especially in my Monk days.

[KB Girl]

It's not about relaxing in this case (though that's a good idea too), the consciously relaxing is just a tool to gain motor control. Women, on average, have less motor control in the shoulders than men do. Which is a big factor in why you see less women do pull-ups. Perhaps an even bigger factor than strength.