Contest training: Heavy weighted pull ups
Each one can be a singe routine of sets or pyramid up and or down for all. Do at least 4-5 sets. If you are exclusively doing weighted pull ups you can do up to 8 sets if you are comfortable with that.
- + 180 lbs to + 200 lbs for 1-2 reps
- + 150 lbs to + 170 lbs for 3-5 reps
- + 100 lbs to + 140 lbs for 6-12 reps
- + 45 lbs for 20+ reps
Now the weight will be much less if you are just starting out. Although the rep range still applies just use what you can do for that number of reps.
Example: Weighted Pullup World Record ***training***
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03-13-2011 03-15-2011 03/17/2011 03/20/2011 03-21-2011 03-23-2011 03-26-2011 03-29-2011 03-31-2011 04-04-2011 04-05-2011 04-11-2011 04-13-2011 04-15-2011 04-18-2011 04-20-2011 04-21-2011 04-23-2011 04-30-2011 05-02-2011 05-04-2011 05-06-2011 05-09-2011 05-14-2011 05-16-2011 05-18-2011 05-19-2011 05-23-2011 05-25-2011 05-27-2011 05-05-2011 06-07-2011 06-15-2011 6-20-2011 6-21-2011 6-23-2011 06-25-2011 06-29-2011 06-30-2011 07-04-2011 07-05-2011 07-06-2011 07-09-2011 |
Contest training: Max set of pull ups
- 4 sets of max reps. (basic routine)
- 100 reps for “best time”. (Take your max and multiply by 4, round to 25,50,75, or 100. Now your first few sets should be half your max reps so you don’t burn out, keep your rest times short. This should take less than 20 mins. You will probably be doing singles toward the end. Do this 3 times a week for a week. My best time is 100 in 8:38 and my max is 36.)
- A different take on 100 pull-ups for time is the opposite, most pull-ups in 5 minutes.
- One max set a day every day for 5 days on 2 days off. (Do this for a week, great way to test your max while training)
- 5 sets of your max reps with only a 5 min break between sets. (3-4 times a week)
- Low weight weighted pull ups, you want your new max set to be more than half your normal max set. (you can use this for any of the above routines.)
Example: AEN max reps pull up competition training
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Week 1 (Max attempts) Week 2 (Training: 100 reps in the shortest time possible) (PR 8:38) Week 3 (Training: 5 sets of max reps with 5 min breaks between sets.) Week 4 (Training: Randoms) Week 5 (Off Pullups rest) Week 6 (Max Attempts) Week 7 (Max Attempts) Week: 8 (Max attempt) Week: 9 |
Normal routine
- Sun- chest / legs (bench press, incline, pullovers, flys. leg extensions/ curls, calfs)
- Mon- back (pull ups, wt. pull ups, deadlifts, cable rows)
- Tue- arms (bent over curls, laying tricep extensions, wrist curls/ext, push downs, curls)
- Wed- Legs (squat, leg press, calls, leg curls/extensions)
- Thur- shoulders ( standing press, front raises, rear delt fly’s, cable side raises) (I pyramid my reps and weight, decrease the reps increase the weight.)
Example: Normal training routine APE Log
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01/15/2012 CHEST/LEGS Flat bench Incline Pullovers Peck fly machine Light Legs Leg curls Seated Calf raises Abs crunches 01/16/2012 BACK Pull ups Dead Lift Cable rows Smith machine shrugs Concept 2 rowing (1 min break) 01/17/2012 ARMS Bent over dumbbell curls Rope push downs Wrist Curl Reverse Wrist Curl Cable rope curls Dumbbell Triceps Extension Ab isolation machine 01/18/2012 LEGS Leg Day was good legs felt nice and tight took a little while for my lower back to warm up Barbell Squats Leg Curls Leg Extensions Seated Calf Raises Leg press 01-19-2012 SHOULDERS Standing shoulder press Front raises Seated dumbbell upright rows Cable side raises Rear delt fly machine Behind the neck press Cable rope pulls to the face Crunches 01/22/2012 CHEST/LEGS warmup Flat bench Incline Machine fly’s Dumbbell pullovers Dumbbell incline Legs light Leg curls Leg extensions Abs/calf’s ss 01/23/2012 BACK/ARMS Pull ups 1 min rest Seated Cable rows 90 sec rest Dead lift 2 min break 01/24/2012 ARMS Bent over curls Behind head dumbbell extensions Rope cable curls Rope push downs 01/25/2012 LEGS Barbell squat 2 min break Power squat machine 1 min break Seated calf raises Leg curls Leg extensions 01/26/2012 SHOULDERS standing press Behind the neck press front raises 1 min break db rear delt fly 1 min break side raises 1 min break shrugs 1 min break 01/29/2012 CHEST/LEGS Flat bench press incline bench dumbbell pullovers machine flys Light Legs Leg extensions 01/30/2012 BACK Pull ups Dead lifts Barbell Rows RT Bicep was bothering also thought it was 185 when it was 205 Dumbbell rows 01/31/2012 ARMS Bent over curls Dumbbell extensions Rope cable curls Rope push downs forearm curls forearm reverse curls crunches 02/01/2012 LEGS Barbell squats ATG Super squat machine Angled seated calf machine leg curls Leg extensions 02/02/2012 SHOULDERS standing shoulder press barbell shrugs dumbbell front raises rear delt fly machine standing shoulder press seated machine shoulder press 02/05/2012 CHEST/LEGS Warmup Barbell Bench press Barbell Incline Press Dumbbell Pullovers Dumbbell fly’s Light Legs Leg extensions Seated Calf raises Abs 02/06/2012 BACK Pull ups Dead lifts Barbell Shrugs Seated cable rows 02/07/2012 ARMS Bent over curls Dumbbell extensions Wrist curls Reverse wrist curls Rope curls Rope push downs Crunches EZ bar curls 02/08/2012 LEGS Squats Leg press Leg curls Seated calf raises Leg extensions 02/09/2012 SHOULDERS Standing press Dumbbell Front raises Cable side raises Rear delt fly machine Arnold press |
Day 1 Back video and Day 3 arms video coming soon.
Power Lifting Routine
This is a routine I pieced together form Mark Rippetoe starting strength. I gained 20 lbs from this routine and
I also got a better understanding of power-lifting moments. I didn’t think I could squat 3 days a week but it turned out I didn’t have any issues, and it actually worked out well.
Three warm-up sets at 40-65%
Three working sets of 5 reps with weight increase
This is a how to playlist of Mark Rippetoe training
