freeflowme
Level 4 Valued Member
Hey all,
I've been getting back into taking care of myself after a long few years of doing little to no physical activity. I don't currently have any barbells, kettlebells, etc. so I was planning on starting with some bodyweight work.
One thing I'd really like to do is strengthen my upper back, to help with posture and hopefully relieve some chronic pain in that area. I've been doing mobility and flexibility work using Super Joints and Relax into Stretch to kind of get my tissues ready. The other day I found that I can still do a pretty strict pull up, and did 5 singles with 2 minutes rest in between just to see how it went.
Then I remembered the Fighter Pullup Program. I like having a routine to follow. I like doing GTG-style, low-fatigue training, as my work requires a high degree of dexterity and endurance and I can't really be sore or fatigued. So, I was wondering how one might adapt the program to go from a 1RM to the 3RM protocol. I was thinking something like.
Day 1: 1, 1, 1
Day 2: 1, 1, 1
Day 3: 2, 1, 1
Day 4: 2, 1, 1
Day 5: 2, 2, 1
Day 6: off
Day 7: 2, 2, 1
Day 8: 2, 2, 1, 1
Day 9: 2, 2, 1, 1
Day 10: 2, 2, 2, 1
Day 11: 2, 2, 2, 1
Day 12: off
Day 13: 2, 2, 2, 2
Day 14: 3, 2, 1, 1
I would appreciate thoughts on how many days to stick at certain volumes, rep schemes, and the overall structure to get from 1RM to a solid 3RM. Is a 2-week window a good bet, or should I pace it out over more time? I don't want to go up in volume to quickly and put too much stress on my joints / connective tissues that haven't been used to much load in a long time. Any thoughts much appreciated!
I've been getting back into taking care of myself after a long few years of doing little to no physical activity. I don't currently have any barbells, kettlebells, etc. so I was planning on starting with some bodyweight work.
One thing I'd really like to do is strengthen my upper back, to help with posture and hopefully relieve some chronic pain in that area. I've been doing mobility and flexibility work using Super Joints and Relax into Stretch to kind of get my tissues ready. The other day I found that I can still do a pretty strict pull up, and did 5 singles with 2 minutes rest in between just to see how it went.
Then I remembered the Fighter Pullup Program. I like having a routine to follow. I like doing GTG-style, low-fatigue training, as my work requires a high degree of dexterity and endurance and I can't really be sore or fatigued. So, I was wondering how one might adapt the program to go from a 1RM to the 3RM protocol. I was thinking something like.
Day 1: 1, 1, 1
Day 2: 1, 1, 1
Day 3: 2, 1, 1
Day 4: 2, 1, 1
Day 5: 2, 2, 1
Day 6: off
Day 7: 2, 2, 1
Day 8: 2, 2, 1, 1
Day 9: 2, 2, 1, 1
Day 10: 2, 2, 2, 1
Day 11: 2, 2, 2, 1
Day 12: off
Day 13: 2, 2, 2, 2
Day 14: 3, 2, 1, 1
I would appreciate thoughts on how many days to stick at certain volumes, rep schemes, and the overall structure to get from 1RM to a solid 3RM. Is a 2-week window a good bet, or should I pace it out over more time? I don't want to go up in volume to quickly and put too much stress on my joints / connective tissues that haven't been used to much load in a long time. Any thoughts much appreciated!