“Whoever wants to reach a distant goal must take small steps.”
– Helmut Schmidt
Week -2: Pick the appropriate column depending on your initial test results
Day 1
Rest 120 seconds between each set (longer if required) |
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---|---|---|---|
0 pull-ups | 1 pull-up | 2 pull-ups | |
Set 1 | 1 negative | 1 | 2 |
Set 2 | 1 negative | 1 negative | 1 |
Set 3 | 1 negative | 1 negative | 1 |
Set 4 | 1 negative | 1 negative | 2 |
Set 5 | 1 negative | 1 negative | 1 negative |
Day 2
Rest 90 seconds between each set (longer if required) |
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0 pull-ups | 1 pull-up | 2 pull-ups | |
Set 1 | 1 negative | 1 | 2 |
Set 2 | 1 negative | 1 | 1 |
Set 3 | 1 negative | 1 negative | 1 |
Set 4 | 1 negative | 1 | 2 |
Set 5 | 1 negative | 1 negative | 1 negative |
Day 3
Rest 120 seconds between each set (longer if required) |
|||
0 pull-ups | 1 pull-up | 2 pull-ups | |
Set 1 | 1 negative | 1 | 2 |
Set 2 | 1 negative | 1 | 1 |
Set 3 | 1 negative | 1 negative | 1 |
Set 4 | 1 negative | 1 negative | 1 |
Set 5 | 1 | 2 | 2 |