Yup, sorry to break it to you man but those are the pullup equivalent of quartersquats.

sucks but what you gonna do, gotta go back at it

3x15 dips
3x10 leg raises touching the bar
3x20sec L seat hold
3x10 in and out back lever holds*
3x20 obliques

15lbs dumbbells
3x50 curls
3x20 concentrated curls
3x12 lat flies
3x15 shoulder press
3x12 inclined flies*
3x20 front delts
3x12 pullover
3x20 bench press
3x15 Lying Fly

Well that was disappointing. For some reason, in my head, I was convinced that the pullups were gonna be legit.

On the brightside, as Yugo said, you're still training something and you've obviously made some aesthetic progress, so it's not a total loss.

+1 on Busto's pullups being the gold standard. Try to emulate those.

So I actually have been doing this program a couple months. Pullups were always the silly thing I did a couple set of 10 reps and never really tried to improve much, all improvement I made was on my home freeweight setup. So I started this program and definitely have seen a lot of improvement. Currently tested 26 pullups (up from like 13 max or something), and definitely have found consistent improvements. Each day I'm like "holy crap that was hard, how am I going to increase the numbers tomorrow"...but then I do.

My current goal is to get to 30, and then start doing weighted pullups instead. While my form is better than Don, I'm not really sure what help I'm going to get by just building **** tonnes of mitochondria in my lats to be able to increase from 30 to 50. I try to have pretty good form (going right down) but the form does seem to go to get the numbers in the twenties, just blasting them off as quick as possible and not doing slow declines with slight pause at max extension. But 30 was my goal because it sounds big and goals are fun so going to keep at it another couple weeks until I am there. After that I'm going to switch to a more proper hypertrophy regime.

Also, I do these at the start of my pulling (rows, deadlifts, curls, etc) day in my split. Seems to work fine.

Id say those are a bit better, probably 12 or 13 fine??? looks like Im gonna start in the 12/15 cycle. its a royal pain in the ass to have let my self continue with bad form for so long, a big set back in time but goal still the same, gotta regroup and keep on the grind



wed 18k mtb,
today test + 3.5k run
had a bit of fun going to the mountain, a bit muddy this days

I'm still red-lighting all of those. Need to go down more, imo. They're not even quite as good as Half-Slant's which are on the white board, and I would have red-lighted his also, so I'm not sure my opinion is one you want to accept. Perhaps some real experts will chime in.

deff good for me will keep at it and red tyty

Those are much better but not truly strict and full ROM. I'd call them actual pullups though unlike the other ones. I have no idea how strict you want to be. I'm trying to get more strict in my training but not sure if it actually matters a ton after a certain point.

I don't really understand this "how strict do you want to be" stuff on the arm extension aspect. Going down until your arms are fully extended is a pretty unambiguous benchmark that you know you hit while you're doing the exercise. It's not like squatting where you kind of have to have a feel for when you are deep enough.

It's not really a continuum. It's binary -- either it is a pull-up or it isn't.

On the other hand, I can understand a "how strict do you want to be" mentality on lower body movement. If you do dead hang pull-ups but your knees or hips move a little I'm fine with it. If you do crossfit-type kipping pull-ups, then that's not really a pull-up. But there is some sort of spectrum there and I think that there are varying degrees of movement short of perfect pike position that most would find acceptable.

I Do agree theyre either proper pullups or no pullup at all,
did 6/8/6/6/8 then a few squats, jumps and dips

will post a vid in a week or so, Ive been going fully down till I hung putting the weight on the back and not on the arms

I would actually wager that the half/partial ROM pullup is more stressful on the bicep and joint then a quarter squat.

But that doesn't mean they're better though, just that the direct time under tension is far greater and could induce hypertrophy without real strength gains through full ROM.

a;sldkfjbrosciencea;sldkfj

Its been a while since I **** it up like this and pretty disappointed with my self, got carried away trying to increase reps while my form was still ****t. hitting a rough patch in any journey is to be expected and not every ones path is a steady 45' line upwards*

after regrouping decided Im gonna start at the 9-11 cycle, as long as I dont give up its all going to be alright, if I get to 50 in a year then thats how is going to play out for me.
Failure only happens when we give up and as Shakespeare said "If we should fail?

We fail! But screw your courage to the sticking-place, And we'll not fail"

Ive also havent been giving it my 100%(regardless of results) but things are still shaping up the way Ive planed them. my overall progress has been pretty meh, not being able to achieve tricks + eating habits still mediocre, obviously goes hand in hand with having bad form, but if I was doing this little thing that bad then that meant I was doing a bunch of things wrong if looked at from a distance. Most important thing is all of this can be "easily" corrected if I give it my best at all times.

Going full ROM with ideal form I'd imagine will translate into building up the right kind of core strength for tricks. Also, trying those tricks a bunch or easier versions of them should help a bunch.

You gotta lml man. Even 20 full pullups are no joke imo. 50 is an unreasonable short-term goal unless you're going to completely kip them or shorten the ROM a bunch.

Okay so made it to 30 pullups on the program which was my short term goal (I was at 26 last test cycle as posted earlier). I think my form is roughly in the ballpark of your second vid.

I think yugo is basically right that 50 full ROM pullups where you have a hang second hang at the bottom and slow controlled declines is just not a realistic goal. And 50 ****ty pullups is pretty impressive, but nowhere close to optimal for any other goal outside of saying one can do 50 pullups. So as I mentioned earlier, my plan is that now that I can brag and say I can do 30 pullups, I'll likewise change it up to aiming for amazing form and possibly added weight, and not worry about the number. I suppose I could make a new goal of 30 "proper" pullups.

uke — Have you taken any video? If not and you think your form is like the 2nd vid my guess is your form is somewhere between the 1st and 2nd vid.

I'm also not really talking about a hang for a second or anything. Just simply full ROM with no intentional kipping.

freaking nice uke!! I do think continuing to do 30 from now on 3times a week or w/e will get you ballin for the rest of your life(at least thats what Im aiming for), added weight sounds pretty good too

I did start wiht 3,5, 3, 3 and max 5(did 9) feel like hercules btw, dips and all the other stuff later, yesterday dumbbell routine + 30min run

No vid. It is mainly that I know the form just isn't consistent throughout the 30, starts okay but then dies off near the end.

from experience I would say tape it so you know where youre at :P
glgl

yesterday did 6/9/6/6/8
felt good, form should be pretty good since Im going dead hang and chin above the bar, right after dips and the other regular ones + more abs workouts. Stepping on the gas, really want to lower my bf to single digits if possible

run on sat,
today
abs workout
6/9/6/6/min 10 did 10
then 3x15 dips
next day will start the 12/15 cycle
after doing them with full* ROM Im quite pleased, but its just maybe the knowing of doing them right.

yesterday
core + dumbbells now doing some exercises with the 20s (chest and biceps mainly)
+ 45 min run

today

1st day of 12/15 cycle
6/8/6/6 min 8 did 10
+3x15 dips
+abs
3x30 crunches
3x40 bicycles
3x30 obliques each side
3x30 heel touches
3x10 leg raises touching legs
3x10 leg rasies touching legs but in a cross* idk what theyre called
3x30 swissors

Let's see a video!

why dude!? think Im doing them right... haha
yeah was thinking of doing a vid once every 2 cycles, but will try do one this week

. You do what you want but about now feels like the right time for video. If you're doing video on your own that's one thing. But, at least for me, it's pretty easy for my form on anything to start breaking without me knowing after a week or two without checking.

youre deff right, so went ahead and did it, also did one for dips, where I think theres deff room for improvement as it looks Im not going fully 90'




got the rings but trying them out on the weekend pulled a muscle in my lower back, thats very uncomfortable, so will take it a bit slow next couple of days

Yeah, those are much better, however not really full ROM or trying to go full ROM.

I don't do dips so I'm not even sure if those are good or not, lol.

Looking pretty lean. Jelly.