[Journey] Join me on the road to weighted pull ups
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t2van
Banned - Constantly insulting other members
- Feb 18, 2018
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I did the last thing you named during the lockdown in a playground, they're really good and were part of my preperation on this journey. Australian pull ups they're called, amazing movement for the whole back
Yeah that's it I couldn't think of the name.
I was never interested in them really - I can do a press up and I can lift so I never saw a pull up as a need I always figured I could do it when I needed but it's funny how that movement shows you off to be weak lol
I only got into them to show the kids how to use the monkey bars at the park and that's it really. Good Luck!
IAmFromTheInternet
Regular Member
- Feb 13, 2015
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You might want to try the Frequency Method ('greasing the groove') to up the reps.
And also: negative reps after the normal sets. Jump up, and lower yourself as slowly as possible for about 6 to 10 reps with perfect form.
And also: negative reps after the normal sets. Jump up, and lower yourself as slowly as possible for about 6 to 10 reps with perfect form.
I've read about greasing the groove working well for pull-ups. If my current plan does not work out well, it's definitely something I'll consider.
First serious leg day after lockdown is done, and it looks like I didn't lose a lot of mass in these 3 months. Stoked to start the pull day (with pull ups) tomorrow.
Sadly all evening spots are booked full for tomorrow (only 4 people are allowed each hour), so I have to go to a childrens playground to attempt them. (sadly no barbell rows, will replace them with inverted rows)
Will share an update tomorrow with how many I could do
Last edited:
SEOMadHatter
Elite Member
- Aug 15, 2015
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Good shit!
6’5 here and currently around 83kg doing 5x5 pull-ups with 20kg on my waist as part of my climbing workout. I haven’t lifted or squatted for years though so we’re at opposite ends of that spectrum I expect.
The one thing I would stress is watch the elbows. Long limbs and added weight don’t mix and that muscle is going to build faster than the tendons holding them together. Don’t lock them out and don’t forget to stretch afterwards. Might be worth adding some specific antagonists into your plan as you go.
6’5 here and currently around 83kg doing 5x5 pull-ups with 20kg on my waist as part of my climbing workout. I haven’t lifted or squatted for years though so we’re at opposite ends of that spectrum I expect.
The one thing I would stress is watch the elbows. Long limbs and added weight don’t mix and that muscle is going to build faster than the tendons holding them together. Don’t lock them out and don’t forget to stretch afterwards. Might be worth adding some specific antagonists into your plan as you go.
Thanks a lot for the tips. It will be a while before I can add weight, but I will definitely start slow and keep your tips in mind
So I just attemped strict full range of motion pull ups, and I got... zero.. was 90% up but had to cheat the last bit which lost my shoulder retraction so I don't count it.. didn't expect that but it's okay.
Did some negative pull ups while also pulling myself up by assisting a little with my toes. 3 sets of 5, 4, 3 - I'm happy with them as it's a start and I felt them in all the right muscles.
Did some single arm rows, face pulls, and curls after that.
Going to go for the same routine next time, but will also add barbell rows after pull ups as this training was just a 'coming back after 3 months of lockdown' type of workout.
Next to that I bumped up my calories to 3350-3850 depending on the activity done that day to ease back into a lean bulk.
Next update for the pull ups coming on Thursday
Did some negative pull ups while also pulling myself up by assisting a little with my toes. 3 sets of 5, 4, 3 - I'm happy with them as it's a start and I felt them in all the right muscles.
Did some single arm rows, face pulls, and curls after that.
Going to go for the same routine next time, but will also add barbell rows after pull ups as this training was just a 'coming back after 3 months of lockdown' type of workout.
Next to that I bumped up my calories to 3350-3850 depending on the activity done that day to ease back into a lean bulk.
Next update for the pull ups coming on Thursday
t2van
Banned - Constantly insulting other members
- Feb 18, 2018
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So I just attemped strict full range of motion pull ups, and I got... zero.. was 90% up but had to cheat the last bit which lost my shoulder retraction so I don't count it.. didn't expect that but it's okay.
Did some negative pull ups while also pulling myself up by assisting a little with my toes. 3 sets of 5, 4, 3 - I'm happy with them as it's a start and I felt them in all the right muscles.
Did some single arm rows, face pulls, and curls after that.
Going to go for the same routine next time, but will also add barbell rows after pull ups as this training was just a 'coming back after 3 months of lockdown' type of workout.
Next to that I bumped up my calories to 3350-3850 depending on the activity done that day to ease back into a lean bulk.
Next update for the pull ups coming on Thursday
Are you doing anything to work / focus on your lats? Reverse grip rows, lat pull down, pull over with dumbbells etc... You seem to have alot of focus on the arms?
CPANathan
Elite Member
- Jul 9, 2019
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First off, I am terrible at these kinds of write-ups, but I'll try my best on this Saturday evening in a country where we get a fine if we leave the house after 21:00.
I am making this thread to hold myself accountable of a goal I have been having for ages, but never started working on. I also hope this thread will motivate others to start working out, as it has way more positive aspects other than the physical part. In fact, if I never started working out I most likely would've been the old desperate dude with zero confidence who would've ended up in a cubicle for the rest of his life.
My goal I am talking about, is pull ups (weighted ones in general) - which I completely suck at after 4+ years of lifting.
You might think: "pull ups are so easy, I can do many of them and I barely lift.".
This is not the case for me. I am 6'6 (~198cm), with a crazy ass wingspan, which makes pull ups extremely difficult because of the long range of motion. Next to that, I am currently 92kg after cutting down to about 13% body fat, which gives me about 10-12kg more bodyweight than if I would've been shorter. My guess that I can only do one or two with strict form currently, but the first training will show if that's the case.
It means that starting out will be harder, but it doesn't mean that 20kg weighted pull ups are not possible. I've gone through so many physical changes from almost being anorexic to the image above, that I know I can actually do this. (No, I am by far not huge, but I am extremely proud from where I came from - gained almost 40kg of mass on body and long ass limbs in 4-5 years.)
I will be running my good old legs pull push split, six days in a row with a rest day on Saturday. Volume is currently not high, as we came out of a three month lockdown last week. I will update my programs and volume when the weeks go by.
First I'll have to see how regular pull ups go. If they're too difficult, I'll start out doing negatives, dead hangs, etc.
Also, the push day looks pretty lame with only doing push-ups and banded flies for chest, but faith decided to give me scoliosis, so my left shoulder is in a kind of fucked up position - this is the best way around it though, and I am not complaining
I will make an update probably twice every week after my pull day.
Hopefully I can motivate others to start a similar goal - we are all in this together
Extra
If anyone else is interested in starting with working out, I highly recommend checking out the website and YouTube channel of Renaissance Periodization.
I'll join your workout team from the other end of the scale ;P
Recovering drug addict at 5'10, used to weigh 7.5 stone on a good month. Currently at ~8.5 stone and gaining rapidly. Smoothies, fat dinners and workouts all dayyyyyy
tfw appetite comes back cause depression
WarningExpert
Junior Member
- Jun 12, 2019
- 118
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I used to love doing pull ups since it was always one of the harder parts of obstacle courses! Good luck on your journey!
t2van
Banned - Constantly insulting other members
- Feb 18, 2018
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CPANathan
Elite Member
- Jul 9, 2019
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was you at the Bristol riots?!
Flew over from Ireland for that one, keep it on the down low!
clock
Junior Member
- Mar 19, 2012
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I was similar, only 5ft 8 but hit 105kg without ever trying a pull up. I thought it would be easy but no. Starting going to a gym with a lat pulldown machine and went for full range strict reps slowly upping the weight.
They also had a machine, not sure what it was called, but you kneeled up on it and could do a pull up but with some weighted assistance. Slowly decreased the help until I could do a couple then followed that up with some more assisted ones to finish a set. It was a long time ago but i know I could bang them out weighted after some time.
They also had a machine, not sure what it was called, but you kneeled up on it and could do a pull up but with some weighted assistance. Slowly decreased the help until I could do a couple then followed that up with some more assisted ones to finish a set. It was a long time ago but i know I could bang them out weighted after some time.
Yeah I do a lot of these. The only thing that was in my workout which focused on arms were the curls.
I am doing pull ups (or variation), barbell rows, and single arm dumbbell rows currently for about 20 sets a week. (More volume is pointless)
Can't do lat pulldowns currently, as the gym is only open outside with free weights
Fucking awesome bro! Keep killing it.
TheBragi
Junior Member
- Dec 1, 2020
- 110
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Good luck @Blackhat Lifter, your plan is solid and you seem serious enough to get it done. I on the otherhand need to give my physique some more attention lol.
Beer and McChickens work wonders(;
Beer and McChickens work wonders(;
CPANathan
Elite Member
- Jul 9, 2019
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I say we set up goals for the week
I've only got a scales that weighs grams, I'll jump on it see how many I weigh
yoooo get on the smoothies
Purchase some ground flaxseed to throw them through your smoothies. They contain great nutrients and are full of caloriesI say we set up goals for the week
I've only got a scales that weighs grams, I'll jump on it see how many I weigh
yoooo get on the smoothies