PaulAtreides
Level 3 Valued Member
Comrades,
This is my first post here on Strongfirst, so I would like to share what I'm doing at the moment. I will try to update this log every 1-2 weeks.
My stats on Day one
22y/o 173cm, 75kg, 15% body fat.
Pull-up: ~13repMax, 3rm slightly more than 25kg at 75kg Bodyweight.
Barbell OHP: 1rm 53kg
Introduction:
I've done a couple of PttP 3-week step cycles (usually 2-3 in a row) in the past 2 years and it's always worked really well, especially for the Barbell OHP. When I started doing pullups about 5 years ago, the Fighter Pullup was the second program I tried and it worked really well. My PR from 2 years back was 18 strict form hollow bodyweight pull-ups, 2rm 32kg at 85kg BW, and 1rm 70kg for the OHP. I've been pretty much off any regular or structured training for 1.5 years, mainly due to travels and work. I have developed back pains during my travels, and my Doctor and I are in the process of finding cause and potential consequences, all I know is Pull-ups and OHPs don't seem to do any harm, in fact, they seem to decrease the pain.
So now I'm back home with our garage gym and ready to resume proper strength training for at least a couple of months.
As of now, no physical labour or sports on the side; just this program.
Choice of exercises:
Pull-ups: I just love the exercise, and it is somewhat of a full body exercise. My goal is to get a 3rm with the 48kg KB hanging from my belt, sometime between new years and easter. I would have chosen the deadlift instead of the pull-up, but the diagnosis for my back is still in progress so I don't want to DL beyond 150% BW. I may exchange the Pull-up with the DL (at lower frequency of course) if my doctor says it's OK; it is the king of lifts after all.
OHP: I feel it has a lot of carry-over to many activities in my life and in sports, and I love this exercise as well. My goal is to get a 3rm with the 48kg KB , sometime between new years and easter. The reasons I'm not working my 24/32kg KBs instead of the barbell, are that a) I've made better progress on the Barbell in the past and b) It might be a bad idea to work unilateral loads before the proper diagnosis for my back is in.
Choice of programs:
As mentioned earlier, I've had great success with PttP and Fighter Pullup and I've been responding well to high frequency and low-medium reps. I have, for some reason, never made progress at all with any variant of PttP on the weighted Pullup, so I'll try cycles of Fighter Pullup 3rm-5rm, increasing weight only after reaching 5-5-4-3-2 at the end of a cycle.
Programming:
(see next post for a readable format of the program. Original format and its content have been removed from this post)
Cycle 2 will be the same as 1, but with new starting weights based on new 3rm/5rm numbers.
I intend to stay on this program once one of the following sets in:
a) Doctor gives approval for the DL. Or disapproves of any weight training.
b) Excessive fatigue build-up, or hitting a hard plateau (as in "Waves in my cycle won't get me any further").
c) I reach one or both of my goals.
This is my first post here on Strongfirst, so I would like to share what I'm doing at the moment. I will try to update this log every 1-2 weeks.
My stats on Day one
22y/o 173cm, 75kg, 15% body fat.
Pull-up: ~13repMax, 3rm slightly more than 25kg at 75kg Bodyweight.
Barbell OHP: 1rm 53kg
Introduction:
I've done a couple of PttP 3-week step cycles (usually 2-3 in a row) in the past 2 years and it's always worked really well, especially for the Barbell OHP. When I started doing pullups about 5 years ago, the Fighter Pullup was the second program I tried and it worked really well. My PR from 2 years back was 18 strict form hollow bodyweight pull-ups, 2rm 32kg at 85kg BW, and 1rm 70kg for the OHP. I've been pretty much off any regular or structured training for 1.5 years, mainly due to travels and work. I have developed back pains during my travels, and my Doctor and I are in the process of finding cause and potential consequences, all I know is Pull-ups and OHPs don't seem to do any harm, in fact, they seem to decrease the pain.
So now I'm back home with our garage gym and ready to resume proper strength training for at least a couple of months.
As of now, no physical labour or sports on the side; just this program.
Choice of exercises:
Pull-ups: I just love the exercise, and it is somewhat of a full body exercise. My goal is to get a 3rm with the 48kg KB hanging from my belt, sometime between new years and easter. I would have chosen the deadlift instead of the pull-up, but the diagnosis for my back is still in progress so I don't want to DL beyond 150% BW. I may exchange the Pull-up with the DL (at lower frequency of course) if my doctor says it's OK; it is the king of lifts after all.
OHP: I feel it has a lot of carry-over to many activities in my life and in sports, and I love this exercise as well. My goal is to get a 3rm with the 48kg KB , sometime between new years and easter. The reasons I'm not working my 24/32kg KBs instead of the barbell, are that a) I've made better progress on the Barbell in the past and b) It might be a bad idea to work unilateral loads before the proper diagnosis for my back is in.
Choice of programs:
As mentioned earlier, I've had great success with PttP and Fighter Pullup and I've been responding well to high frequency and low-medium reps. I have, for some reason, never made progress at all with any variant of PttP on the weighted Pullup, so I'll try cycles of Fighter Pullup 3rm-5rm, increasing weight only after reaching 5-5-4-3-2 at the end of a cycle.
Programming:
(see next post for a readable format of the program. Original format and its content have been removed from this post)
Cycle 2 will be the same as 1, but with new starting weights based on new 3rm/5rm numbers.
I intend to stay on this program once one of the following sets in:
a) Doctor gives approval for the DL. Or disapproves of any weight training.
b) Excessive fatigue build-up, or hitting a hard plateau (as in "Waves in my cycle won't get me any further").
c) I reach one or both of my goals.
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