pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 18, 2021 17:23:11 GMT
Day #18 Rest day. Tomorrow I start with 8 pull-ups for first round.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 19, 2021 22:18:42 GMT
Day #19 8-7-6-5-4.
Had to change my rest cadence. Had been doing a constant 3:00 rest between rounds from day #1 to day #17. After completing today’s first round of 8 pull-ups, I knew I needed more recovery so I changed to 30 seconds of recovery for each pull-up completed. This bought me 4 minutes of recovery after first round and 2:30 of recovery after 4th round. It was still a hard workout today which I did early in morning after being awakened only 30 minutes prior and without my morning cup of coffee. I do better around noon. It’s going to be a tough week.
All pull-ups had 3-count full-extension hang holds at bottom. Again, today was hard.
I video recorded my effort but didn’t upload it to my YouTube channel.
Rested about 20 minutes and did my first weighted bar dip workout this year using my 16kg kettlebell. I didn’t know what to expect but had hopes of being able to do 5x5 with 5 minutes of recovery between rounds. I did 5-6-7-8-7 and was very pleased. Rested another 5 minutes and then closed with a bonus round of BW bar dips max reps effort and surprisingly banged out 20 bar dips. I was very pleased with my effort today.
Here’s today’s bar dips workout:
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 20, 2021 22:04:22 GMT
Day #20 8-7-6-5-5.
Rested 30 seconds of recovery for each pull-up completed.
All pull-ups had 3-count full-extension hang holds at bottom.
Today’s workout was easier than yesterday and I believe my 3-count hangs at the bottom we’re longer. I did struggle with 5th pull-up of 5th round and did not convincingly clear the bar with my chin but it was good to call it good. Aside from this, all other pull-ups were solid.
A good pull-ups day.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 21, 2021 18:55:02 GMT
Day#21 8-7-6-6-5.
Rest 0:30 for each pull-up completed between rounds - 3-count hang hold all pull-ups rounds 1-3 and 1-count hang hold rounds 4-5 all pull-ups - didn’t clear chin for round 5 pull-up 5 but close enough to be good enough - hard today.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 22, 2021 22:52:16 GMT
Day #22 8 (4:00) - 7 (3:30) - 7 (5:00) - 6 (5:00) - 5 - note that rest time is in parenthesis.
3-count full extension hang hold only for all pull-ups second round. 1-count full extension hang hold for all pull-ups other rounds.
Didn’t clear chin over bar final pull-up for third and fourth rounds so dropped and took a slight pause for the cause and then performed a another pull-up with chin convincingly clearing bar.
Today was hard and tomorrow will be even harder.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 23, 2021 17:09:18 GMT
Day #23 8-8-7-6-5.
Rested 5:00 between rounds that included two laps walking around park paved pathway (slightly more than 400 meters.) All pull-ups included full-extension elbows locked pause at bottom but no 3-count stuff today, too hard.
The increased rest time between rounds was necessary to be assured of quality pull-ups all with full extension elbows locked pause at bottom. Total walking distance 1.09 miles - time 22:14 - average HR = 99 bpm (55 percent) maximum HR = 143 bpm (79 percent) total 105 calories.
Definitely got pull-up fatigue, tomorrow is pull-up rest day and I need it. Next week starts with 9 pull-ups, it’s going to be a tough final 5 days.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 24, 2021 13:47:28 GMT
Day #24 Rest day from The Fighter Pull-up Program and I need it.
May do some other stuff later but maybe not. I’m sore from yesterday’s burpees workout.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 25, 2021 18:01:44 GMT
Day #25 9-8-7-6-5 resting a whopping 6 minutes between rounds.
15-count chin over bar hold and 25-count full extension hand hold at bottom of 5th pull-up of 5th round.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 26, 2021 21:57:23 GMT
Day #26 9-8-7-6-6.
Rested and walking 6:00 between rounds - 3-count full extension hang hold as follows: round 2 after #7, round 3 x 2 after #4, round 4 x 3 after #3 and round 5 all pull-ups.
Did weighted bar dips after.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 27, 2021 20:17:04 GMT
Day #27 9-8-7-7-6.
Rested 6:00 between rounds.
Resurrected 3-count full extension hangs for all pull-ups rounds 1-4. Got brave for 5th round and did 5-count full extension hangs for all pull-ups round 5.
Felt strong today.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 28, 2021 21:04:02 GMT
Day #28 9-8-8-7-6.
Rested 6:00 between rounds.
3-count full extension hangs for all pull-ups rounds 1-4 and 5-count full extension hangs for all pull-ups round 5.
Tomorrow is last working day of this 30-day program with November 30th being a rest day. I’ll take a couple days off and then do a single set max reps effort of full extension 3-count hang at the bottom pull-ups to evaluate if I got any benefit from this effort.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 29, 2021 23:20:23 GMT
Day #29 9-9-8-7-6.
Rested 6:00 between rounds.
3-count full extension hangs for all pull-ups rounds 1-4 and 5-count full extension hangs for all pull-ups round 5.
Today was last working day as tomorrow is a rest day. I completed this program as prescribed.
I’ll take at least a couple days rest from doing pull-ups and then test my single set max pull-ups.
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lardy
Caneguru
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Post by lardy on Nov 30, 2021 19:49:08 GMT
Congratulations on completing mate
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 30, 2021 21:36:54 GMT
Congratulations on completing mate Thank you. I like this progression program.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Nov 30, 2021 23:57:31 GMT
Day #30 Rest day.
This concludes my November 2021 The Fighter Pull-up Program Journal.
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