It has been awhile any write-up has been done. About time now after completing yet another round of the Russian Fighter Pullup Program.
This time I had it dialed to starting the daily 5 sets with 10, 9, 8, 7, 6 reps. Same rep numbers as my very first time on this program but with +10kg extra for this round. 1300 reps in total, not counting body weight reps for warmup daily.
Overall for training and workout, things haven't been quite as smooth since the start of the year... Been averaging about 1 hr less sleep per day. As a result overall training volume and intensity has been down by ~40-50%??
Frankly I couldn't gauge with much accuracy but definitely been doing a lot less. The only part of my "Daily Salad" still on track to reach the year end target number is pullups. T0 make up a little, the scant quantities of other regular things like L-sit ChinUps and Dragon Flags- I just make sure to do them in as strict a form as possible. Downsizing Quantity, Upping Quality wherever possible.
Just like in 2022 and 2023 when realizing I couldn't keep up with all the set target numbers and goals-- I concentrated on pullups alone.. The difference this time is after 3+ years and lots of dumb strain injuries, I've learned to properly regulate even on "heavy" days of pulling avoiding the repeat of things like medial epicondylitis (aka Golfer's Elbow).
With the lack of sleep and resulting lower energy level-- instead of keeping strictly to 5 days pull and 1 day rest over 5 cycles ( total 30 days), I took extra days off whenever it felt necessary and some days were just too rushed.
In the last week I also had to result to sets of "to failure and + +" mode. That is, if a set calls for say 13 reps and I could only do 11, then I would go back and finish up after a 5-7 second break on that last 2. So its completed as
[Fail at 9 +2] or [Fail at 9 +1 + 1]
And what is the result after this round of the RFP program? Another 2 PR for the key pulling "KPI". Quite confident too that I would nail the once a year 1-hr Max Pull in Dec if current momentum is kept up.
Target goal set out was 27 max pullup in 1 set but realistically 26 is not unexpected... it is consistent with how progress would be comparing to the focus training phases timeline and testing of the last few rounds.
