Mike E
Level 5 Valued Member
I have a BW "feat" planned for my 68th birthday in August. It's been a few years since I managed 20 BW strict pull-ups, so that's one goal. I would also like a 68 lb weighted pull-up. My strategy for achieving these goals is GTG pull-ups during the week at work, 4 or 5 sets of 9 presently, work up to 12-13 by the end of July. On the weekends weighted pull-ups, one rep heavy x 2 with holds at the top. Lighter weight for reps, one set. Yesterday did a 54 lb weighted (felt easy) with about a 10 second hold at the top (moderate). I figure if I add 2 lbs a week until the end of July I'll be right at my goal. I also did 11 reps x 1 with only ten pounds. It was getting harder at the end but I probably could have done 12 with a lot of effort. I plan to rest two days a week, one weekend day and one in the middle of the week. I'm also doing intermittent fasting and losing a bit of weight, hopefully down to about 152 by the end of July. Any advice, criticism's, or whatever very welcome.
Updated to add: I'm also doing sets of 30 swings (16Kg) to acclimate to the higher reps. Emphasizing packing the shoulders and activating lats. Thanks to SF for enlightening me about these issues
Updated to add: I'm also doing sets of 30 swings (16Kg) to acclimate to the higher reps. Emphasizing packing the shoulders and activating lats. Thanks to SF for enlightening me about these issues
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