Pavel Fighter Pullup Program Results

As you may or may not know I have been doing a lot of pullups lately. 

Pavel Fighter Pullup Program

I’ve mentioned it a few times on Instagram and Twitter and in the post where I talked about why I follow a training program, but I haven’t gone into a ton of detail. About 30 days ago (probably more like 33) I started Pavel’s Fighter Pullup program. I was doing other strength exercises as well, but this was my focus.

Here’s how it works:

The 5RM Russian Pullup Program

Day 1 - 5, 4, 3, 2, 1
Day 2 - 5, 4, 3, 2, 2
Day 3 - 5, 4, 3, 3, 2
Day 4 - 5, 4, 4, 3, 2
Day 5 - 5, 5, 4, 3, 2
Day 6 - off
Day 7 - 6, 5, 4, 3, 2
Day 8 - 6, 5, 4, 3, 3
Day 9 - 6, 5, 4, 4, 3
Day 10 - 6, 5, 5, 4, 3
Day 11 - 6, 6, 5, 4, 3
Day 12 - off
Day 13 - 7, 6, 5, 4, 3
Day 14 - 7, 6, 5, 4, 4
Day 15 - 7, 6, 5, 5, 4
Day 16 - 7, 6, 6, 5, 4
Day 17 - 7, 7, 6, 5, 4
Day 18 - off
Day 19 - 8, 7, 6, 5, 4
Day 20 - 8, 7, 6, 5, 5
Day 21 - 8, 7, 6, 6, 5
Day 22 - 8, 7, 7, 6, 5
Day 23 - 8, 8, 7, 6, 5
Day 24 - off
Day 25 - 9, 8, 7, 6, 5
Day 26 - 9, 8, 7, 6, 6
Day 27 - 9, 8, 7, 7, 6
Day 28 - 9, 8, 8, 7, 6
Day 29 - 9, 9, 8, 7, 6
Day 30 - OFF

…and here is a link to Pavel’s Fighter Pullup Program online so you can see the whole thing. If you read more you can see how you can adapt this to different levels. I definitely overdid it by starting on day 7 instead of day 1. Then I decided I was pushing it too hard so I started at day 7 again a week into it, figuring that would make it almost like I started at day 1. ;-)

The program obviously got progressively more challenging, but it was surprisingly still manageable most days. Once I started and got the big first set out of the way I could convince myself that I could finish since each set was less reps.

There were definitely days where I didn’t feel like doing pull-ups, especially when I was taking a rest day from other exercise, but I did them most of the time because it was part of the program. I only skipped a few extra days (maybe 3?) overall. It surprised me that I was able to do pull-ups nearly every single day (and a lot of them at that – 15 on the first day, 39 on the last day), but I felt really good for the majority of the month.

My results? The Pavel Fighter Pull-up program worked! Before the program started I could probably only do a set of 8 pull-ups max (should have tested for the exact number).

Here’s a video from yesterday with the results.

BOOM.

Remember when the New York Times wrote about how women can’t do pull-ups? I disagree.

If you don’t hear from me over the next few weeks much (not that I have been the best over the last few weeks either), have a very Merry Christmas and a Happy New Year! I will be blogging more in 2013. :)

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