PULL UP STRATEGY
The means to progressing the pull up lies here. A simple structure that adapts as you do - allowing you to accumulate repetitions, yet focus on a powerful, consistent form.
THE CS PULL UP STRATEGY
TO BE DONE EVERY PULL UP SESSION
Perform Maximum repetitions - This is your score.
Complete 4 more sets with the reps at 50% of your score (round up if required).
Rest 120s between each set.
EXAMPLES
SET 1 - 6 REPS, SETS 2-5 - 3 REPS (6 x 0.5)
SET 1 - 15 REPS, SETS 2-5 - 8 REPS (15 x 0.5, then rounded up)
SET 1 - 1 REP, SETS 2-5 - 1 REP (15 x 0.5, then rounded up)
IF YOU DO NOT HIT 50% OF YOUR SCORE
First things first, there should ALWAYS have been an attempt. If a rep is not able to get the chin over the bar - aim to hold for as long as possible at the highest position you can achieve. That set is now over.
For any following sets (if there are any) adopt a ‘chin up’. This is exactly the same as a pull up, but you give yourself a mechanical advantage by having your palms face towards you.
PROGRESSION
Set 1 will be your primary monitor of progression. Be aware of what you hit previously and use it as a target to beat. Understand, that this may not happen every session, but the intent should always be there. The general trend of the 12 weeks will have you accumulating more pull ups per session.