Rednov
Level 1 Valued Member
Hello all!
I was directed to try the fighter pull up program and have been seeing some good results. I started at 5RM. However I have a question. (Btw, I am 25f and training for the USMC PFT. )
Q1) my form would vary often, sometimes with the final rep of the first set to be questionable. As you can read, it got worse this week. Should I, if I fail to get that last rep with decent form and chin all the way past bar, like with 7s, go back a week to 6rm? Or continue to push, and just repeat the week of 7s again?
I’ll take any pointers, tips. I feel kind my body responds to this volume well. But I want to keep going.
Below is my log and thoughts after doing the workouts.
I was directed to try the fighter pull up program and have been seeing some good results. I started at 5RM. However I have a question. (Btw, I am 25f and training for the USMC PFT. )
Q1) my form would vary often, sometimes with the final rep of the first set to be questionable. As you can read, it got worse this week. Should I, if I fail to get that last rep with decent form and chin all the way past bar, like with 7s, go back a week to 6rm? Or continue to push, and just repeat the week of 7s again?
I’ll take any pointers, tips. I feel kind my body responds to this volume well. But I want to keep going.
Below is my log and thoughts after doing the workouts.
- Day 1 5, 4, 3, 2, 1 around 3-4 minutes rest before a cf workout, while stretching warming up - felt easy. Doing Fran with a band.
- Day 2 5, 4, 3, 2, 2 +3x1 of top bold position, middle hold to dead hang for rom. today the first five were rough. Did the first five on my over the door pull up bar (I prefer my legs out below me not crossed behind me), with little stretching. Had more time between each set due to time restraints (today is a cardio day=no gym for a nice bar, but I did 4,3,2 outside on my outdoor, thicccc pull up bar that I built)
- Day 3 5, 4, 3, 3, 2 fifth rep felt rough. Doing this with a gym workout. Low amount of rest, probably 4 mins each ending Rep (5th, 4th, 3rd) was a challenge that I took. 2nd set of 3 and 2 were easy. Did some lat activation work today along with light bar, high rep deadlift and bench
- Day 4 5, 4, 4, 3, 2 woke up and wanted to get my 5 out of the way in the morning because I had to go to work. Didn’t not stretch or warm up. Only got 4. Went to gym in afternoon (a fasted workout) and decided to put that morning 4 out of mind and start over, it felt like the easiest five I have done yet!!!. Today’s workout (all thursdays for me) includes a HIIT circuit type workout with bw workout. Instead of running today I will do a low impact cardio.
- Day 5 5, 5, 4, 3, 2 second five should have had more rest but I was feeling it. Then that fifth rep was disgusting. Focused more on form for the rest. 4, 3, 2 felt smooth as butta
- Day 6 Saturday and Sunday off (attempted day 7 and failed after a hard workout on Saturday including weighted ruck and a run/bw workout)
- Day 7 (20) 6, 5, 4, 3, 2 if the sixth rep counted, it was nasty and a gift from whomever would be judging me for the PFT. Depending on how the other 6s go, might have to repeat this week twice. Will focus on perfect form for the rest of the reps. I asked a question about this. No really straight answers. It said to back off a week, but does that mean go back to the beginning of week one? Go repeat day 5?
- Day 8 (21) 6, 5, 4, 3, 3 this is def the first unofficial six, meaning I for sure got over the bar but my legs came up a little, but definitely better than yesterday
- Day 9 6, 5, 4, 4, 3 SIX FELT EASY BOYS
- Day 10 6, 5, 5, 4, 3 did six outside on a wet monkey bar and the sixth rep was brutal, not as smooth as yesterday. Did first set of five on my phat bar, but then, later, 5 inside. The thinner over the door bar 5 was much easier and smoother
- Day 11 6, 6, 5, 4, 3
- Day 13 7, 6, 5, 4, 3
- Day 14 7, 6, 5, 4, 4 that seventh rep sucked. I don’t really want to count it. Might repeat this day
- Day 15 7, 6, 5, 5, 4 did not complete this day (5th and 4th rep neglected due to lack of time)
- Day 16 7, 6, 6, 5, 4 did seven in morning, missing 7th rep. Then did 7 later, felt the easiest seven yet. Missed six and did five.
- Day 17 7, 7, 6, 5, 4. The second set of seven was gross.