Fighter pull up program

Gary Wilson

Triple-Digit Post Count
Hi guys, i know its simple i just cant get my head around how to keep progressing.
Ive not started yet but want to do it after s&s 3 days a week.

Say i can do 12 pullups, doni dust go down in 2s
12 10 8 6
12 10 8 8
12 10 10 8
12 12 10 8
12 12 10 10
And so on? Ive got a feeling im wrong, like i say i know its simple but my brain just doesn't want to work when it comes to this lol
 

mikhael

Quadruple-Digit Post Count
To my mind, you are right. The template would go like this:

Day 1: 12 10 8 6 4
Day 2: 12 10 8 6 6
Day 3: 12 10 8 8 6
Day 4: 12 10 8 8 8
Day 5: 12 10 10 8 8
Day 6: Rest&Recovery
Day 7: 12 10 10 10 8
... and so on.
When 5x12 is reached I would take 2-3 days off and than test max reps.
 

mikhael

Quadruple-Digit Post Count
Good question is what after reaching 5x12 in the scheme
Screenshot_2019-05-24-13-17-32-196_cn.wps.moffice_eng.jpg
Maybe three days off and re-test and than new cycle with new RM would be a good option?
 

Bro Mo

Quadruple-Digit Post Count
For me it depends how I do it. I can reduce the reps each set by about 10% if I do it throughout the day GTG style. If I do it all in one session with long-ish rest between sets, the percentage of reduction has to be greater between sets.

GTG Style, reduced by 10%
upload_2019-5-25_6-56-16.png

Single Session, reduced by 20%
upload_2019-5-25_6-57-6.png

Then each time you do it, replace one of the sets with a second set of the one before it and when you get to the end increase the starting set by 5% rounded up to the nearest 1. 5% of 5 is too small so it needs to be rounded up to 1. However, 5% of 40 is 2.
upload_2019-5-25_7-5-29.png
 

adam718

Double-Digit Post Count
Hey all,

Im a bit confused about the 6-12rm category. My RM is 10 pullups. It seems that I go down by two from there, like this:

Day 1- 10,8,6,4,2,
Day 2- 10,8,6,4,4
etc

Does this seem correct? On the 5RM program just one rep is added.
 

Bro Mo

Quadruple-Digit Post Count
Hey all,

Im a bit confused about the 6-12rm category. My RM is 10 pullups. It seems that I go down by two from there, like this:

Day 1- 10,8,6,4,2,
Day 2- 10,8,6,4,4
etc

Does this seem correct? On the 5RM program just one rep is added.
Yes, that seems correct.

For adding at the end, just do your max, maybe its only 11 but still reduce by 2.

11,9,7,5,3
11,9,7,5,5
....
 
Top Bottom