PULLUPS "Formula"

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A thought was running through my mind on how to help a friend achieve his first double digit set of pullups... and realized that my own pullups lately has been pretty crappy.

I have no problem still knocking out 10+ in a set but overall in a session, usual numbers were kinda of sketchy from day to day. Kept thinking if my messed up shoulder had something to do with it. Yet..... I wasn't convinced that was the entire issue.

Then I realized I wasn't following the advice I had been dishing out to others! Or at least not sufficiently. Having so many things to train for these days meant I couldn't keep a good focus even on my basic staples like Pullups.

Damn!

Finished the evening stretch session and some shrimp squats---  decided first to 

  • EMPTY THE MIND.
  • RELOAD INPUT OF WHAT TO DO
  • GO WITH MODERATE REPS/SET and PUSH FOR HIGHER SETS/VOLUME

 

Kick off with 8 sets of 5 weighted [10kg] Pulls. Followed by the usual bodyweight reps of 7 per set

BUT not before reminding myself to...

GRIP hard & squeeze fingers, esp last 2

PACK the scapula !!!                             

TIGHTEN the cores                                

EXTEND the feet and toes downward     

SQUEEZE the glutes and calves              

PUSH elbows in when pulling                  

That made all the difference today with the 8 sets of weighted as compared to the last few weighted pullup session. Every rep felt positive!

Moving on to body-weight hollow body pulls-- normally I stop between 4-5 (ie 28-35 with sets of 7)

Pressed on to 9 sets today. The key was getting all focused prior to the start which resulted in all with relatively good form and positive-feeling reps till the very last one... by strictly following the GPT-P sequence to the hilt.

Other than the lack of usual fatigue during those last few sets as compared to usual-- post workout was a lot lighter and less tiring. Felt like I could easily go on to 200 today without struggle... but let's fix the left shoulder on Tues before any monster attempt.




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