Cappe Posted October 31, 2012 Share Posted October 31, 2012 Hi! I've just finished a program called Armstrong pull-up program:http://www.lamarineofficerprograms.com/ ... orkout.pdfDid it for 7 weeks, results, none! I could do 11 pull-ups before and during the program I gained rep by rep, but it was because of swinging and fast reps. Now I tried to max out with controlled reps as I did in the start and I could just do 11, so that didn't work for me...However, now I need to adjust my program but I don't know what exercises I should do, my pulling goals are:• Be able to do more pull-ups• Be able to do more muscle ups in rings (2 atm)• Be able to do bar muscle up• Also I want to be able to do Front lever rows in the futureMy program looks like this, only the dynamic exercises showed, I do FL, BL and PL progressions before and L-sit, HS and Support holds on off days:Workout APistol squats - 3 x 5 / 75s Glute-Ham raises bent hips - 3 x 8 / 60sAnkle jumps - 3 x 15 / 45s Ring dips - 3 x 5 / 90s1 or 2 Pulling exercises needed hereHanging leg raises - 3 x 5 / 60sWorkout BBulgarian split squat - 3 x 12 / 30s+60s Single leg hip thrust - 3 x 8 / 60s Ankle jumps - 3 x 15 / 45sPseudo planche pushups - 3 x 5 / 90s1 or 2 Pulling exercises needed hereHanging leg raises - 3 x 5 / 60s Workout CFBEDeadlifts - 3 x 5 / 90s Single leg calf raises - 3 x 12 / 45s Pike press feet elevated - 3 x 8 / 60s1 or 2 Pulling exercises needed hereHanging leg raises - 3 x max / 60sAnd I could do pulling exercises on off days too if you recommend that. But please include reps/sets/rest and if they should be weighted, I suck at those things. I can do 11 good form pull-ups and 2 ring muscle ups. Link to comment Share on other sites More sharing options...
Cappe Posted October 31, 2012 Author Share Posted October 31, 2012 I got an idea from another forum, I have some postural issues. And I thought that doing this maybe would help me get pulling program + fix postural issues.Inverted rows every day for a month, then 5 days of rest and then test max. Day 1, start with 25 reps in totalDay 2, 26 reps in totalAnd continue adding 1 rep each workout. I'd stay away from failure and do perfect rep focusing on scapula retraction at top. Upon that I was thinking of doing some other pulling exercises like ring muscle ups and weighted pull-ups, but just a few time a week MAX!How do you think about that? Link to comment Share on other sites More sharing options...
Daniel Burnham Posted October 31, 2012 Share Posted October 31, 2012 I got an idea from another forum, I have some postural issues. And I thought that doing this maybe would help me get pulling program + fix postural issues.Inverted rows every day for a month, then 5 days of rest and then test max. Day 1, start with 25 reps in totalDay 2, 26 reps in totalAnd continue adding 1 rep each workout. I'd stay away from failure and do perfect rep focusing on scapula retraction at top. Upon that I was thinking of doing some other pulling exercises like ring muscle ups and weighted pull-ups, but just a few time a week MAX!How do you think about that?It seems you focus on the legs quite a bit. The GB wod and killroy routine both have a good balance of pulling. If you use these types of schemes and follow the various pulling progressions in the book I think you will find that pulling strength is no problem.Im not sure how doing high rep rows would really help. Postural is usually a mix of flexibility problems with relearning how to keep muscles activated. I have been correcting my kyphosis for over a year now and its a struggle. I stretch everyday and have even taped my back so I felt it rounding. Link to comment Share on other sites More sharing options...
Nic Branson Posted October 31, 2012 Share Posted October 31, 2012 I got an idea from another forum, I have some postural issues. And I thought that doing this maybe would help me get pulling program + fix postural issues.Inverted rows every day for a month, then 5 days of rest and then test max. Day 1, start with 25 reps in totalDay 2, 26 reps in totalAnd continue adding 1 rep each workout. I'd stay away from failure and do perfect rep focusing on scapula retraction at top. Upon that I was thinking of doing some other pulling exercises like ring muscle ups and weighted pull-ups, but just a few time a week MAX!How do you think about that?I don't want to sound like an ass here but if you want thoughts on something from another forum then you should ask there. If you would like to try the GB way and see how it works for you then we can help. Daniel gave you a couple of good starting places. Would be worth your time to take a look at them and then ask your questions. Link to comment Share on other sites More sharing options...
Karri Kytömaa Posted November 1, 2012 Share Posted November 1, 2012 I need more reps because I heard that if you have 20 good pull-ups it helps a lot to your FL and muscle up building.This is pretty much total crap. Your pullup endurance has nothing to do with MUs (unless you want to do some CF amounts of MUs) and only little to do with FL. And even with FL it mainly helps in the start when you are training to hold minute of tuck/adv tuck. Later when you train just 15s holds, you can pretty much throw that endurance part out right away.I'd really just focus on doing max strength with your pullups. Your FL training should give you the endurance you need. Although I have always had strong pulling, my max pullups were at 11 about 8 weeks ago. One cycle of tucked FL holds 3x week and 5x3 pullups once a week took my pullups to 18!It's also very much a possibility that it is grip strength holding you back somewhat. I know all the ring training I did during this cycle boosted my grip a lot. Even though you don't feel your grip giving up during the pullups, it still takes lots of "neural energy" if your grip isn't really strong.Also one of the best ways to add pullup endurance is just to do hangs at the top and at the bottom. Link to comment Share on other sites More sharing options...
Cappe Posted November 1, 2012 Author Share Posted November 1, 2012 The reason I focus on legs is because I like running and I play football 3-4 times a week, so I really need a powerful lower body! Anyway I made some changes and got pulling exercises there, how does it look?Workout AFSPAdv. Tuck front lever (rings) about 1 min in total; 7 x 8sPlanche leans 3 x 30s Adv. Tuck back lever (rings) about 1 min in total; 4 x 13sFBEPistol squats - 3 x 5 / 75s Glute-Ham raises bent hips - 3 x 8 / 60sAnkle jumps - 3 x 15 / 45s A1. Ring dips - 5x5 supersetted with chinupsA2. Chin-ups 5x5 weighted Hanging leg raises - 3 x 5 / 60sWorkout BFSPAdv. Tuck front lever (rings) about 1 min in total; 7 x 8sTuck planche (pushup handles) about 1 min in total; 6 x 9sAdv. Tuck back lever (rings) about 1 min in total; 4 x 13sFBEBulgarian split squat - 3 x 8 / 30s+60s Single leg hip thrust - 3 x 8 / 60s Ankle jumps - 3 x 15 / 45sA1. Pseudo planche pushups - 5 x 5 superset with inverted rowsA2. Inverted rows 5 x 5-12Hanging leg raises - 3 x 5 / 60s Workout CFSPAdv. Tuck front lever (rings) about 1 min in total; 7 x 8sPlanche leans 3 x 30sAdv. Tuck back lever (rings) about 1 min in total; 4 x 13sFBEDeadlifts - 3 x 5 / 90s Single leg calf raises - 3 x 8 / 45s lower volumeA1. Pike press feet elevated - 5 x 5-8 / 60sA2. Weighted pullups 5 x 5Hanging leg raises - 3 x max / 60sOff days workPull-ups or Inverted rows done in maybe "the ladder" as Pavel suggests or something else, maybe just get many reps to increase endurance? I need more reps because I heard that if you have 20 good pull-ups it helps a lot to your FL and muscle up building. L-sit 3 x 19sWall Handstand 3x30s hands very close to wall and back against wallSupport holds rings 3 x 30sWhat do you think, would you guys make any changes? How would they look like then? Link to comment Share on other sites More sharing options...
Lindahl Posted November 5, 2012 Share Posted November 5, 2012 If you're working out hard and not gaining strenght, eat more. Chances are you're just eating at maintenance, hence not gaining any significant strenght due to "spinning your wheels". Try upping your kcals for a couple of weeks. Link to comment Share on other sites More sharing options...
Cappe Posted November 6, 2012 Author Share Posted November 6, 2012 That's what I've just started, a slow clean bulking period. Link to comment Share on other sites More sharing options...
haui Posted November 6, 2012 Share Posted November 6, 2012 my pulling goals are:• Be able to do more pull-ups• Be able to do more muscle ups in rings (2 atm)• Be able to do bar muscle up• Also I want to be able to do Front lever rows in the futureSo then train this exercises.more pull-ups: Weighted pullups, Motre pullups:muscle ups in rings: Russian Dips, Inverse Muscle-Up, More Muscleupsdo bar muscle up: This will come when you can du more mu on rings.do Front lever rows : Train Frontlever in the different variations and the Rows in the variations Link to comment Share on other sites More sharing options...
Cappe Posted November 6, 2012 Author Share Posted November 6, 2012 Thanks! Link to comment Share on other sites More sharing options...
Joshua Naterman Posted November 6, 2012 Share Posted November 6, 2012 If you're working out hard and not gaining strenght, eat more. Chances are you're just eating at maintenance, hence not gaining any significant strenght due to "spinning your wheels". Try upping your kcals for a couple of weeks.Bazinga. Edit: apparently this is the wrong term, but it sounded good in my head. Pretty dead on analysis. OP could also be doing too much work, but usually it is just not enough food for the work being done.That's what I've just started, a slow clean bulking period.Make sure the extra kcals are coming in IMMEDIATELY after the workout. Don't wait any minutes that you don't have to, slam food immediately and drink a lot of water. A lot of water means at least 1 liter, and it will be best if either the food is salted with 1/4 teaspoon of salt or you put the salt in that liter of water. Don't salt food that already has salt in it. I prefer the salt in my water, you don't really taste it much and it is strange but it actually feels GOOD. Link to comment Share on other sites More sharing options...
Cappe Posted November 6, 2012 Author Share Posted November 6, 2012 I just did a workout and went here, read what you said, shut the computer and run to the kitchen, put a mini pizza (400kcals and 20g protein I think) in the microwave, cooked some broccoli and threw it in my mouth, then I took some half sandwiches with ham, cheese and butter and it was probably slightly less than 1k calories in total, but no idea about protein. Bulking up period started haha love it! Anyway I think I've got the pulling exercises together in my program. Do you think it look good?It a upper/lower body split with 1 extra day for pulling and pushing exercises, done like thisA(upper body), X(rest, football), B (lower body), C (extra)X A X B C B AUpper body workout, done twice a week on non-constructive days:A1. Hollow body hold - 3 x 60s No rest btw exercises in superset but after both exercises I take 60s restA2. Arch body hold - 3 x 60s B. Adv. tuck front lever in rings - 7 x 8s C. Planche leans on floor - 3 x 20 secs D1. Weighted pull-ups - 5 x 5 / 60s Rest after exercises and whole superset to get much rest, because it's strength workD2. PPP - 5 x 5 / 60s E. Inverted rows feet elevated - 3 x 5 / 60sF. Russian dips half reps, stop while leaning back about halfway - 3 x 3 / 60sComment about the workout:First, I start off with some prereq exercises, then I move on to FL work and PL work. After that I do the my main focus pushing and pulling exercises 5 x 3-5 reps. Then if I have extra energy left I do another push and pull movement. What do you think about that? They're low priority, and not main focus, I don't care how I progress in those two because now the focus is on pull-ups and PPP.Lower body workout, done twice a week on non-constructive days:A. L-sit - 3 x 19s / 60sB. HS stomach against to wall - 4 x 15s / 60s I can't hold very long here, but my wrists are 4-6" close to wallC. German hang on a bar - 3 x 30s / 60s D. Single leg squats, weighted - 5 x 5 / 75 sE. GHR (bent hips) - 5 x 5 / 60sF. Single leg ankle jumps - 3 x 15 each leg / 45sComments:First I start off with some FSP and then I move on to leg work!Extra workout, variety:A. Partial HeSPU reps (half) - 5 x 3-5 /60sB. Pulling variation - 5 x 5 / 60 maybe wide grip pull-ups, inverted curl or something, any suggestions would be appreciated Comment: Just to get some HeSPU work and to get a little bit more pulling work. Link to comment Share on other sites More sharing options...
Rik de Kort Posted November 6, 2012 Share Posted November 6, 2012 If you're working out hard and not gaining strenght, eat more. Chances are you're just eating at maintenance, hence not gaining any significant strenght due to "spinning your wheels". Try upping your kcals for a couple of weeks.Bazinga. I think you're using "bazinga" wrong. It's when you fool someone. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted November 6, 2012 Share Posted November 6, 2012 If you're working out hard and not gaining strenght, eat more. Chances are you're just eating at maintenance, hence not gaining any significant strenght due to "spinning your wheels". Try upping your kcals for a couple of weeks.Bazinga. I think you're using "bazinga" wrong. It's when you fool someone.Drats! Well, there goes my mastery of pop culture Link to comment Share on other sites More sharing options...
Cappe Posted November 6, 2012 Author Share Posted November 6, 2012 Yeah sorry, but you have totally miss understood it ;DThis is a great example when to use it: Link to comment Share on other sites More sharing options...
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