Pull-up progression

I have got 4 strict pull-ups after following this program!

Read up and commit if you like. All you need is consistency and dedicating 10 min a day. I had no strict pull-up when I started. Now, I have 4 pull-ups with a wide grip, which is more difficult than the close grip ones.

Why I chose this program for my progression?

I chose this program as it worked for me. I did it 3 years ago before I had my little boy. After completing the progression I had 7 strict pull-ups. I truly believe it will work for you too, regardless of your level of strength.

Now that I wanted to get my strength back, I gave it a go again and I am sharing my journey. Hopefully, you will get inspired and get on with the progression. It doesn’t mean it has to be a pull-ups progression. It can be anything you want to progress with, to get better at…

The point is,

all it takes is 10 minutes a day.

Dedicate 10 minutes and be consistent. You will have days when you just won’t wanna do it. Believe me, I have them a lot. Just pick up the resistance band and start stretching and moving around.

Once you have started moving around and stretching you are there.

Depending on your level you will need resistance bands different levels. Try them on and see with which one you can pull yourself up 5 times.

My set of bands start with level XXS resistance, the red one from the picture. I could not do 5 with it. Then I picked the black one which is level XS resistance. It felt better and I succeeded in the 5 pull-ups. That is how you will choose the band for your level. Between trying the different ones give yourself a few minutes break.

Three years ago I had the 5 pull-ups with a level XXS resistance band and I was doing the progression with a close grip. This will explain why I had 7 pull-ups back then.

The 5RM Fighter Pull-up Program

Day 1     5, 4, 3, 2, 1
Day 2     5, 4, 3, 2, 2
Day 3     5, 4, 3, 3, 2
Day 4     5, 4, 4, 3, 2
Day 5     5, 5, 4, 3, 2
Day 6     Off
Day 7     6, 5, 4, 3, 2
Day 8     6, 5, 4, 3, 3
Day 9     6, 5, 4, 4, 3
Day 10    6, 5, 5, 4, 3
Day 11    6, 6, 5, 4, 3
Day 12    Off
Day 13    7, 6, 5, 4, 3
Day 14    7, 6, 5, 4, 4
Day 15    7, 6, 5, 5, 4
Day 16    7, 6, 6, 5, 4
Day 17    7, 7, 6, 5, 4
Day 18    Off
Day 19    8, 7, 6, 5, 4
Day 20    8, 7, 6, 5, 5
Day 21    8, 7, 6, 6, 5
Day 22    8, 7, 7, 6, 5
Day 23    8, 8, 7, 6, 5
Day 24    Off
Day 25    9, 8, 7, 6, 5
Day 26    9, 8, 7, 6, 6
Day 27    9, 8, 7, 7, 6
Day 28    9, 8, 8, 7, 6
Day 29    9, 9, 8, 7, 6
Day 30    Off

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets. The next day add a rep to the last set. Then a rep to the set before that, etc.

The program is intended to be used for four weeks (it took me 5 weeks as I was taking 2 days off between sets). At the end of the 4 or 5 weeks, take two or three days off and then test yourself.

Reference to the 5RM fighter pull-up program is here.

I was excited about the test week!!!

My test week was on the 1st of July. I was hoping that I would manage to do 5 strict pull-ups without a band, but all I managed was 3. I realised I didn’t warm up well for the test and decided to test again the following day. No surprise, I had 4 strict pull-ups. (video above) 💪🏻

I am a fitness enthusiast therefore I had a pull-up bar mounted on the wall. The video above shows the stairs towards my flat. Crazy, but the only place with enough high and where I could literally glue the bolts to the wall, yes, glue them, as they would not hold. Not the pull-up bar problem but the wall. (this is what the handyman told me). I would really recommend the pull-up bar if you have a place where to mount it. You can target different muscles with different grip options.

Close grip for targeting biceps and back.

Mid grip for targeting over-all muscle groups.

Wide grip for maximum targeting latissimus dorsi.

If you have no wall where to mount the pull-up bar, another option is the pull-up bar that you fit on the door frame. It has a multi-grip as well. It is brilliant for push-ups as well.

I have now started the progression with no band.

Stay tuned for an update next month. 😉

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