I have a lot of strength to rebuild in general, but one of my specific goals is to be able to do at least one (ideally 3-4+!) pull-up.
As with most things, if I don’t make myself a plan it isn’t going to happen. So – here goes!
Week 1 (this week):
-Isometric hold: Hold chin above bar for as long as I can, up to 60 seconds
-Dead Hangs: Hang from bar for 60 seconds
-Bent over dumbbell rows: start with low weight for 3 sets of 8 reps, work up to 20 lbs for 3×8 reps
-Once I can hold my chin above the bar for 60 seconds, then try Negatives
-Work up to 3 sets of Negatives, lowering in 15 seconds
-Start body weight rows (AKA inverted rows), alternating overhand and underhand each lifting session. Find a bar at a height that is challenging to do 3 sets of 8 reps (bend knees and put feet flat on the floor if it’s too difficult – or drop hips). Then, keep lowering it to make the 3×8 reps harder!
I need to find a low bar for this… hmmm…
-Try assisted pull-ups and chin ups with a chair, alternating type each lifting session.
-Work up to 3 sets of 8 pull-ups with little assistance
Giving myself two weeks to work on the things above and try a run/jump to pull-up.
Try underhand pull-ups! Later that week, test overhand pull-ups!
I’d love to have some of you try along with me. Want to join me on the 1-pull-up-goal quest? Comment here!
I’ll post a video or picture by Jan 1st with my progress – you can check in with your progress then too!