20+ pullups, armstrong pullup program (+all fitness)

batess01 · Post by **batess01** » Sun 04 Mar, 2007 4:22 pm

Due to request from Jonno...

http://www.4mcd.usmc.mil/AOP/OSOHyattsv ... rogram.htm

May find it usefull.

Also, this gives you options to the whole avaliable program:

http://www.4mcd.usmc.mil/AOP/OSOHyattsville/PT.htm

enjoy

Seb

jonno2006 · Post by **jonno2006** » Sun 04 Mar, 2007 4:51 pm

good man! should come in use to those that struggle with the old pull ups, like myself.
thanks again seb,

jonno

cruicent · Post by **cruicent** » Sun 04 Mar, 2007 5:12 pm

I cant get onto the sites, gives me a "problem loading page" page. (same with http://www.4mcd.usmc.mil or http://www.usmc.mil, whichever is the parent site). Is this just me (arab isp blocking the usmc site, something that wouldnt suprise me).
Edit: Think it was blocked, got around it and working now thanks.

batess01 · Post by **batess01** » Sun 04 Mar, 2007 5:55 pm

happy to help.

I begin this training program tomoro, i will do it for as long as i can and i will use this thread to keep everyone updated on the progress along with the pros/cons.

Seb

Iles · Post by **Iles** » Sun 04 Mar, 2007 6:01 pm

That would be good to hear your progress. I may give this one a go myself.

batess01 · Post by **batess01** » Sun 04 Mar, 2007 6:08 pm

Would be a good idea to get a bunch of people to start this tomoro, see how many we can, Pm me if intrested.

hobbsy · Post by **hobbsy** » Sun 04 Mar, 2007 7:56 pm

I'm up for giving this a go, just because I love pull ups. Reckon it might help press ups also so its all worth a try.

Sully · Post by **Sully** » Mon 05 Mar, 2007 1:06 pm

Let me know how you get on with this bit:

I would then move into the head (bathroom) and start my morning toilet.

Sully · Post by **Sully** » Mon 05 Mar, 2007 2:11 pm

I'd probably be looking to finish it as well before I cracked on with anything else. Still, hosing the I'M A SCAMMER SPAMMER!!! units down and dropping a few 'freddy the moles' on the floor while you're putting the kettle on would probably get you straight into the Corps - no questions asked

batess01 · Post by **batess01** » Mon 05 Mar, 2007 4:35 pm

Day 1 Week 1:

(3xmax pressups - break - morning)
(5x max pullups - one min break - evening)

7am
pressups:

got out of bed did - 45
had a shower did - 40
got changed did - 35

fine no problem, great pump before you go to work/school, realy great way to wake you up and get you focused.

4:15pm
[Pullups
i will be doing these with perfect form, to ensure this, i will HANG for one second between each rep, on EVERY SET.

Just got home, walked up to the pullup bar ... (writing this down as i do it!)

set 1:
20 dead hang pullups dropped on the 21st.

1MINBREAK

set 2:
10 dead hang pullups this time(big drop, small rest?)

1MINBREAK

set 3:
10 dead hang pullups this time (i think ive found my training set)

1MINBREAK

set 4:
10 dead hang pullups again (wow hard last one!)

1MINBREAK

set 5:
9.5 reps dropped on the tenth.

END OF WOROUT

conclusion of day 1:

Good little workout, REALY trains forearm strength and grip strength.
I would say that i struggled quite a bit with 1minute rests, yes, it sounds like such a big rest when in reality it flies by when you can still feel the effects of the last set!!

I had a good score to start with, but it drained me a lot and by the time the minute had gone for the second set, i was already dead, but managed a few reps.

(day 2 starts tomoro)

Seb

batess01 · Post by **batess01** » Tue 06 Mar, 2007 5:05 pm

rite, day two:

pressups:

improvement here.
first set: 45
second set: 45
third set: 40

pullups: pyramid. basically, start with one rep build up until cant do any more, or cannot reach as many as the last set. count pullups at the end.
keep strict on the 10seconds break!

set1: 1 reps
10 SECONDS BREAK
set2: 2 reps
10 SECONDS BREAK
set3: 3 reps
10 SECONDS BREAK
set4: 4 reps
10 SECONDS BREAK
set5: 5 reps
10 SECONDS BREAK
set6: 6 reps
10 SECONDS BREAK
set7: 7 reps
10 SECONDS BREAK
set8: 8 reps
10 SECONDS BREAK
set9: 8 reps dropped

FAILURE: reached maximum reps due to failure. so dropped on last rep!

total pullups: 44
in time of: just under 3minutes

pleased with this i supose, was an intresting workout, never done pullup pyramids.

i think i found the rest periods the hardest again, after 7 reps and upwards it became a struggle!

day three starts tomoro.

Seb

ChrisBell · Post by **ChrisBell** » Tue 06 Mar, 2007 5:34 pm

I think its 10 seconds for every rep in previous set(" Rest 10 seconds for each repetition in the previous set") so 1pull up 10sec, 2 pulls 20 sec, 3 pulls 30 sec etc etc.. Then back down again.

batess01 · Post by **batess01** » Tue 06 Mar, 2007 6:50 pm

lmao. no wonder it was farking hard.

batess01 · Post by **batess01** » Tue 06 Mar, 2007 10:01 pm

why not start today?

make monday and tuesday your rest days.

Seb

Artist · Post by **Artist** » Wed 07 Mar, 2007 12:26 am

bates01

Do you have a girlfriend? Get a grip for petes sake. Go out, show off your body, get pissed and trap a female! Thats what Bootnecks do.

Don't spend all your time fitness training in other words!

Artist

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20+ pullups, armstrong pullup program (+all fitness)

20+ pullups, armstrong pullup program (+all fitness)