fiftypullups.com

thought i might as well get started on another workout routine. i'd heard of fiftypullups.com, but today i actually visited teh site, read about it, and decided i would endeavor into the push-up world. i figure it would be a good exercise to do on alternate days from the hundredpullups workout.

tonight i did the assessment. i did 4 legit pullups and 1 that was about 80% of the way there... so 4.8 pullups. this puts me at level 2, "j.v." (ha!).

Here's my schedule for the 1st week:

Day 1
(2) Pull-Ups (:60)
(11) Assisted (:60)
(10) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

Day 2
(2) Pull-Ups (:60)
(13) Assisted (:60)
(11) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

Day 3
(2) Pull-Ups (:60)
(14) Assisted (:60)
(12) Assisted (:60)
(1) Power Hang (:60)
(1) Slow Descent (max)

the exercises:

Power Hang
Similar to a "Negative Pull-Up", the object of this exercise is to hold the position of bar at chest (or slightly above) for at least :05, then lower yourself down to your feet.

Slow Descents
Also similar to a "Negative Pull-Up" (see how the workouts build on each other?), this workout starts with a "real" pull-up or chin up (no assist) then lower yourself slowly for at least :05.

Pull-Up
This is what you came here for, right? All that hard work on your form with the assisted pull-ups will pay off here. Make sure to breathe out on the way up and in on the way down.