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Old 03-27-2007, 09:50 AM   #3
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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I said from 6 to 15 is perfectly doable, although I didn't know his BW then. But just out of academic interest and assuming he would loose some weight during the time-span this how I would try to get there:

17 sessions (certainly not the best program, but for higher reps it works extremely well...):

1. 13 reps x 3 sets ; deloaded with a strong band attached to the bar
2. 13 reps x 5 sets ; deloaded with a strong band attached to the bar
3. 13 reps x 8 sets ; deloaded with a strong band attached to the bar
4. 13 reps x 11 sets ; deloaded with a strong band attached to the bar
5. 13 reps x 13 sets ; deloaded with a strong band attached to the bar
6. 12 reps x 5 sets ; deloaded with an average band attached to the bar
7. 12 reps x 8 sets ; deloaded with an average band attached to the bar
8. 12 reps x 10 sets ; deloaded with an average band attached to the bar
9. 12 reps x 12 sets ; deloaded with an average band attached to the bar
10. 11 reps x 5 sets ; deloaded with a small band attached to the bar
11. 11 reps x 8 sets ; deloaded with a small band attached to the bar
12. 11 reps x 11 sets ; deloaded with a small band attached to the bar
13. 10 reps x 5 sets
14. 10 reps x 10 sets
15. 9 reps x 9 sets; loaded with 5--7.5kg
16. 8 reps x 8 sets; loaded with 10--15kg
17. 7 reps x 7 sets; loaded with 15--22.5kg

Rest at least a day between sessions and two days after every minicycle. All pullups in strict fashion, no kipping. (Kipping pullups IMO wouldn't need six weeks...) I would very probably use a second excercise, supersetted with the pullups, say KB swings, same reps and sets or higher reps and same number of sets, say for example session 1--5: 16kg KB x 20 reps x 3--13 sets, session 6--9: 24kg x 18 reps x 5--12 sets, session 10--12: 32kg KB x 16 reps x 5--11 sets. After that drop the KB swings to get some sort of volume taper.

I will do something similar this autumn to try to get my sots press to a BW sotspress and btw also achieve an one arm chinup, although I may fail misserably... If the above template is not sufficient, wait at least a week, better more, and repeat with 20--25% more load but same template (although doing the full cycle again could bring him probably to 20--25 strict pullups).

I would bet money for donats, that is 20 bucks against one donat, that he could do 15 strict pullups after that routine and it would take a little less than six weeks. The whole thing is not my invention but it works extremely well in my experience (but I have to admit that I used it only for OHS so far, but with excellent results). And I would be curious to see if other people could get similar results with the template. While not difficult it is extremely monotonous and boring and you can't cope with much else...

Last edited by Rick Deckart; 03-27-2007 at 01:07 PM. Reason: added some thoughts...
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