Let’s say you can do 20 push-ups. I'm also doing the 3-rep max program, and I'm up to doing sessions that are like 4, 3, 2, 1, 1. as of now my one rep max is 10 with proper form. This is easily translated into a Monday to Friday training schedule. 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 Pull-Up 4 x 4, 4, 3, 3 reps. Rest as much as necessary, begin the workout with this protocol. The fighter pull up program was also popularized by Pavel. In this program, you will do descending ladders of pull ups five days a week. ... An extra day of rest here and there is … For the pull up, the ab wheel gives you the same feeling that you want when you perform on the bar: tight abs. In other words, I always … The 5RM Russian Pullup Program. The program is conveniently divided into five training days. For your first set, perform a maximum effort set of pull-ups. So if you can GTG instead, that's preferable too. I would then do two weeks of volume work. I love these inexpensive little devices. Day 2. It is important to cease the pull-ups for two days, Saturday and Sunday. These work well integrated into other workouts. 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. 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. You will do five sets of pull ups … attempt the pull-ups until two to three hours after the push-up routine is completed. Fighter Pull Up Program. 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. 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". Target Audience: 5+ pull-ups; Frequency: 3 times a week with one day of rest in between each day; Day 1. So, go all out, and then yell, "too easy" in your best Russian accent. So it looked like: 2 weeks fighter program -> 2 weeks volume -> 2 weeks fighter. For programming, I always use Pavel Tsatsouline’s “Russian Fighter Program.” Category #3: The "I sorta suck" program. If you can do a given day, try reducing the rest next time. Next, perform 4 more sets of pull-ups by decreasing each subsequent set by 1-4 pull-ups depending on your conditioning level. It is a more specific style of program. For instance, if your max is 6. 5, 4, 3, 2, 1. I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. 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. BTW, Pavel has recommended GTG over the Fighter PU. Day 1. ... 12 reps start the program with the first day your PR shows up. 2. I'd say it helped. 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 … I used the fighter pull up program with extra days rest to get me to a 48kg chin up. Week 1: 100% test (Count how many push-ups you can do before muscle give out). Weighted Pull-Up w/10 lbs 4 x 2 reps, followed by 3 negatives. Here is a powerful Russian pullup program adaptable to any level of ability. If you don’t know the answer then start doing the push up as many as you can properly. If you find you miss a set, rest a bit longer next time. If there is a “secret” to pull ups, it is to show up with an amazing set of abs. Get me to a 48kg chin up rest a bit longer next time program the. Reps start the program with extra days rest to get me to a 48kg up! 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