Oops, I Did It Again — High Frequency Training Part II, or the 60 Pull-Up Adventure
High frequency training is powerful stuff, my friends. I have never experienced strength explosions and sexiness developments of such a grand and rapid nature.
Last month, I added 50 lbs to my dead-lift and went from 7 pull-ups to 30 pull-ups in 30 days.
This month, I added 55 lbs to my front squat and hit 60 pull-ups performed in a single workout.
Late to the party? Please read this previous post before you continue, as I’m not going to re-hash (the immense amount of) things I already discussed in agonizing detail.
Jump ahead to read new insights; check out hawt progress photos; plus, I’ve got an exciting announcement about the Choose Your Own Adventure 30 Day Daily Training Challenge.
30 days elapsed between these photos.
Improvement? Certainly. But let’s re-visit that old picture from 2 months ago, before I began my High Frequency Adventure, so you can see the full change.
Not too shabby for a couple months of work, eh? I think not.
Strength Gains This Month (in case you’re curious)
Like I said last time around, I’m fully aware I’m not the strongest guy in the world, so the total weight lifted may not be impressive to you. The total increase, however, is definitely impressive.
That was the entire point of performing this set-up — to get strong. The physique change came as quite a pleasant surprise (but I can certainly live with it!).
Lift Day One 5 RM Day Thirty 5 RM Total Increase
Front Squat 155 lbs. 210 lbs. +55
Overhead Press 85 lbs. 115 lbs. +30
Bent-Over Row 145 lbs. 185 lbs. +40
Some New Observations
1) My form had a tendency to break down as I got higher in weight on the bent-over row.
I’ve heard similar experiences from friends testing out this program. If that happens, switch to a single-arm dumbbell bent-over row for a few days before returning to the barbell. Works like a charm.
2) It’s easy to get stuck on the overhead press.
It’s by far my weakest lift (which is quite obvious based on those numbers).
Have a similar problem? Switch to a barbell push-press when you get stuck. EXPLODE the weight up and lower it as slowly as possible.
Do this for a few days, then give the regular press another shot.
3) Vary your pull-up grin
When I say “I performed 60 pull-ups,” I do NOT mean I performed all of them with the plain Jane pull-up grip. I tried that at first — totally didn’t work.
What helped me keep adding them: use EVERY GRIP IMAGINABLE.
Neutral (palms facing), reverse grip, regular grip (of every length– wide, narrow, anything was fair game).
Ditto with the push-ups. Have fun with them. There is no right or wrong.
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- Top Three Fitness Myths (That Must Die) (thewallenway.com)
- 10 Things (I Think) I Think About Intermittent Fasting (thewallenway.com)
- Introduction to the Fasted Training Protocol (thewallenway.com)
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