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Progress with the Armstrong Program

tonystro93

Member
I know there are a lot of threads on pull-ups (especially regarding this program) but I figured I'd make one to inspire candidates, and aspiring candidates, and anyone just trying to be a pull-up stud. I've started this program once, but fell out of it. Last summer I topped out at 15 pull-ups. Then completely stopped working out, due to a injury to my wrist (and just being mentally week). Fell into the drinking scene with my friends and got pretty out of shape. Although I was running quite a bit. Now I'm topping out at 5 pull-ups. When you're at that low of a number this program can make you feel pretty pathetic when you're at the local park doing it. I've just finished my first week, and I'm starting my second week tomorrow. I'll be posting only my max effort days (day 1). Hopefully this post can inspire others who are striving for that 20 mark.

Week 1: 5 pull-ups
 

Piposterous

"The road to success is always under construction"

tonystro93

Member
I don't mean to hijack your thread but this program (provided in the link below) worked magic for me. I started this program when I was stuck at 18 pull-ups for several months. Took me from my plateau of 18 to 22 in 3 short weeks. The philosophy behind this program is low reps, high sets and only doing a max effort set once per month.

http://www.marines.mil/News/News-Display/Article/673308/zero-to-twenty-plus-marine-develops-program-to-improve-pull-ups/
Thanks man, from what I've read. The Armstrong program is great, but a lot of guys do end up hitting that plateau. I've actually been anticipating it. So once I get there I'll give your program a go. Maybe alternating programs weekly would be a good idea.
 

4Runner Duck

New Member
Just wanted to cheer you along, man. I couldn't do a single pull up when I started and within 2 months was doing 11. You will definitely hit plateaus, but with persistence you will break through.

The most important thing is to simply keep doing pull ups. Good luck!
 

tonystro93

Member
Week 4: 8 pull-ups

And the 8th one was questionable. The swinging momentum that I get kills me. Also I live in Scottsdale, Arizona. So I don't know if the 110 degree heat is affecting my performance.
 

tonystro93

Member
Just wanted to cheer you along, man. I couldn't do a single pull up when I started and within 2 months was doing 11. You will definitely hit plateaus, but with persistence you will break through.

The most important thing is to simply keep doing pull ups. Good luck!
Appreciate it bro
 

tonystro93

Member
Week 5: 9 pull-ups

I'm getting really pissed off with the swinging. I had to stop after some repetitions and wait to stop swinging before continuing with the next rep. I'm worried that I'm simply not doing enough pull-ups weekly. I'm considering switching it up and trying a different program like the one piposterous suggested, but I also think it may be too soon for me to be jumping ship on the Armstrong program. I'm currently doing 2 reps in each training set. I want to push it to 3, but I can't even make it to 18 sets on day 4 (maybe if I cut out the wide grip sets).
 

tonystro93

Member
Week 6: 7 pull-ups

I've decided to do nothing but 5 max sets a day this week, then a max effort every Monday after that followed by an entire week of the next day. So next week will be 4 days of pyramids, the next week 4 days of training sets, the next week as many training sets as possible.
 

Slingblade

Huge Member
pilot
Stick with it. I've used it twice to get me well over 20. First time is when I joined the Marine Corps. I began only being able to do 7. Next time was about 5 years ago when I slacked on PT and my pull ups dropped to 12 when the rigors of multiple deployments and the fleet got to me as a senior captain. Yea I hit plateau the second time. At about 35 pull ups. Old man strength has kicked in. Now I just go hit a max effort set about twice a week to maintain which is between 30 to 35 for me depending on how I'm feeling that day. I'm a big fan of the Armstrong program though. You will hit times where you feel like your not getting the improvements you want but just stick it out. Took me about two years to get consistently over 20 the first time around.
 

tonystro93

Member
Week 8: 10 pull-ups
Started a new diet yesterday. I'm no longer eating greasy fast food. I'm eating 3 healthy choice meals, a banana, and a whey protein shake every day. Trying to drop some weight. I'm 5'10 185lbs. So I'm not really fat, but I definitely have some on me that I can afford to lose. I guess we'll see how this light eating affects my pull-ups.
 
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