I
imported_etothepii
Guest
Before starting HST, I was very weak in pullups. I could eek out 10 or so, doing multiple sets of 3, 2, 1, etc. On a good day, I could do a set of 5, but I would not be able to go down all the way on the last couple.
I was hesitant to put pull ups in my HST routine because of my weakness, but I figured out a way.
-During the 15's, I put both feet (toes) on a step ladder behind me, using my legs as assistance to help me get up. There was no progression through the 15's. I did them all that way.
-For the first week of the 10's, I put both feet (heels) on the ladder in front of me. I did not assist myself on the way up, but just supported myself.
-During the second week of the 10's and the first two workouts of the 5's, I progressed by first dropping down to one leg supported, then one leg supported +10# backback, then one leg supported +20# backpack.
-Last night, my third workout in the 5's, I progress to full body weight. I was able to do two sets of 5, then a set of 4, then after a couple seconds rest, I did one more pull up -- and these were with full stretch on the down motion! If I were willing to go to failure and fry my muscles, I could have done three sets of 5!!!
That's a big improvement.
I was hesitant to put pull ups in my HST routine because of my weakness, but I figured out a way.
-During the 15's, I put both feet (toes) on a step ladder behind me, using my legs as assistance to help me get up. There was no progression through the 15's. I did them all that way.
-For the first week of the 10's, I put both feet (heels) on the ladder in front of me. I did not assist myself on the way up, but just supported myself.
-During the second week of the 10's and the first two workouts of the 5's, I progressed by first dropping down to one leg supported, then one leg supported +10# backback, then one leg supported +20# backpack.
-Last night, my third workout in the 5's, I progress to full body weight. I was able to do two sets of 5, then a set of 4, then after a couple seconds rest, I did one more pull up -- and these were with full stretch on the down motion! If I were willing to go to failure and fry my muscles, I could have done three sets of 5!!!
That's a big improvement.