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Pullup Progress And Improvement Thread.

rev210

By rev210,
in Health & Wellbeing

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No Crust Racing
No Crust Racing

If you look in my build thread, I always start lighter and work up, that's what 5x5s are (atl east I thought so). I like that it gives me a chance to get the motion going before loading it up too mu

The Bogan
The Bogan

Heave = to raise or lift with great force Chin ups =Yuppie term for heaves from the 80's taken from the really old phrase "Keep your chin up" in reference to keeping your head held high in the face o

The Bogan
The Bogan

LOL, Jebus, 29, excellent work, my best ever is only 15. I have only ever known them as heaves, but as stated before I have a military back ground, I am also 48. I did use my own spin for the naming

  • 3 weeks later...
rev210 Grand Master

rev210

Posted
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The muscles that are involved in scapular stability need a warm up sometimes Birds. They need to be fully activated to give stabillity. The funny thing is likely that part. Some days you will need to wake them up. Other days , you might have done some movements prior that have activated the muscles. It will effect the pullups by a few at least.

Just hang and squeeze the shoulder blades. Leave the arms straight and just get the lift from the movement (will only be an inch or two) Do about 5-6 of these , then have a go after a little rest.

Advanced version (more of a training on it's own, so forget pullups on the day you do them). Go to the top of the pullup movement or just below (say eye or forehead level). Then perform a shoulder squeeze in and out. It will have the effect of you moving towards and away from the bar.

It's advanced so don't push it if you struggle with them.

  • 5 weeks later...
Birds Grand Master

Birds

Posted
Posted

19

16

14

12

Haven't made 20 since I first got it - as per my spiel about pull-ups being a funny thing. Have made some progress in the follow up sets, though, which is always good.

Hard to believe the third set used to be my max reps on my first set...

20

17

New pb for second set!

Hopefully crack 21 soon.

Could be truth to what you said rev; I was shooting some hoops earlier tonight and that's always a good warm up for the shoulders/scaps. Though I also skipped a couple gym sessions earlier this week, which may have given me some lat muscle rest.

No Crust Racing Grand Master

No Crust Racing

Posted
Posted

Well you can't have the Racing car ones because they are blue and society states that only boys can wear blue.

You are a girl, you must wear pink.

(Yes I think it's dumb too, but I'm sure when the time comes my grub will probs want the pink ones).

L33SH Grand Master

L33SH

Posted
Posted

Well you can't have the Racing car ones because they are blue and society states that only boys can wear blue.

You are a girl, you must wear pink.

(Yes I think it's dumb too, but I'm sure when the time comes my grub will probs want the pink ones).

I friggin hate pink. Black is where it's at.

macdog Veteran

macdog

Posted
Posted

20

17

New pb for second set!

Hopefully crack 21 soon.

Could be truth to what you said rev; I was shooting some hoops earlier tonight and that's always a good warm up for the shoulders/scaps. Though I also skipped a couple gym sessions earlier this week, which may have given me some lat muscle rest.

Hey birds,

How much rest in between sets?

5 sets right?

Birds Grand Master

Birds

Posted
Posted

Number of sets varies for me, sometimes I do 2 and sometimes I do 5. All depends how much time I have left, how the shoulder is feeling and how fatigued my muscles are. Rest is usually about 3 minutes between sets.

One thing I had found to help with pull-ups is to do them slowly. You would think hanging there for longer / slower reps would disadvantage you, but it's speed that hurts because it throws your body balance off / starts you swinging, which upsets the motion and costs you reps. Slow and steady leaves you hanging nicely and every rep is without a swing.

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