*** NOTE: CURRENT BODY WEIGHT IS 139 LBS ***
Weighted Pullups (1 rep maxes)
-> BW+70lbs (plate+quarter) x 1 --> P.R.!!!! --> (OVER 50% OF BODY WEIGHT)!!!
-> BW+90lbs (2 plates) x fail --> (got about 85% of the way up, just couldn't fully lock it out)
-> hammer grip: BW+90lbs (2plates) x fail --> (again, made it about 85% up and then couldn't fully lock out)
... (then some lighter doubles) ...
-> BW+55lbs x 2
-> semi-open grip: BW+55lbs x 2
-> hammer grip: BW+55lbs x 2
Shrug Machine 4x12
-> all with 2 plates + 10 each side
-> grips: open, closed, open, closed
Face Pulls 4x18
55, 55, 55, 55
Bicep Curls (twisting)
32.5s x8+f, 20s x18, 32.5s x7+f, 20s x18+2f
Inverted Rows 3x8 (BW)
2 comments:
you'll get it soon if you want it. you're doing the right training to increase your pull up max
Thank you Luke!! I'm going to take spring break off, then I'll be back training with you all on the 4 day program. Hopefully spring quarter weeks 3 or 4, I will try again after another 5/3/1 cycle and hit the 2 plate pullup.
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