Level 5 Valued Member
So a post here about results of a recently completed weighted fighter pull program that got be a lifetime PR in the 1rm weighted pull up and max reps with 10kg.
In preparing for my next tsc in the elite division I needed to get my weighted pull up max reps higher(10kg). After calculation combined with trial and error I found that a scheme of 12-10-8-6-4 would work. It gave me the best ratio of volume and tension without getting a whole lot of metobolic stress. After about 3 weeks following the progression of the FPP I finished with 12-12-12-12-12. The length of the practice sessions got longer and longer because of the rest that I needed. The last session took me about an hour as I was resting about 5-8 min to make each set. Following this I did a 3 day micro phase using a 5-4-3-2-1 scheme with 32kg.
I rested 2 full days then retested and found my 1rm went from 120# to 138#. My max reps with 10kg went from 15 to 22.
A few considerations if you are comparing:
1. I was able to do 30 strict pull ups before starting this.
2. The only other exercises I was combining this with was bench press, deadlifts, and kb swings which I did on other days.
3. My bodyweight is roughly 170#.
Please let me know if the video isn’t working as I have had issues embedding them in the past. Some advice on that would be appreciated lol.