My goal is 30 unbroken


Right now I can do 15 RPE 8-9. If I go 100% I could probably get 17


Record is 32 but I was 5 years and 20+ lbs lighter



if all I care about is hitting 30 pullups what training should I do

This post was edited by hoipolloi on Dec 12 2023 06:38pm

Do more pull-ups.

This.

Most weeks I have one day where I do weighted 45-95 lbs depending on what I am doing and I just run through various grips.

Second day is typically after a bench day and ill just do body weight and rep to total failure on 4 or 5 sets. I even just dead-hang for a few seconds near the end over and over trying to edge out a few more reps.

clearly , i just don't know how many sets, if i should be going to failure, should i put weighted in there and at what rep range, etc

i was listening to some jason blaha stuff and he said you shouldn't ever be going to failure in training




thx


This post was edited by hoipolloi on Dec 13 2023 10:48am

Primarily the muscles worked would be your back, so try this out

4 days/wk

Mon - 3 chest movements for 3 sets each, aiming for an RIR of 3 and a rep range of 5-30, really depending on if you're focusing on hypertrophy or strength. 1 tricep movement for 3 sets aiming for RIR of 3 and a rep range of 5-30, 1 set of shoulders 3 sets aiming for rir of 3 and rep range of 5-30.
Tues - 3 back movements, I'd do assisted pull-ups and really REALLY focus on the stretch at the bottom, narrow pull-downs for traps, and chest supported rows for 3 sets each, aiming for an RIR of 3 and a rep range of 5-30. I'd use less support on pullups and really grind the reps out. 1 tricep movement for 3 sets and a rep range of 5-30, aiming for an rir of 3. 1 forearm movement for 3 sets aiming for an rir of 3.
Thurs - 3 bicep movements for 3 sets each, aiming for an RIR of 3 and a rep range of 5-30, 1 set of pull-ups aiming for an RIR of 3 as well and again, I can't emphasize this enough... GRIND the reps. The number of reps is way less important right now. And 1 tricep movement for 3 sets and aim for 3 RIR for a rep range of 5-30.
Fri - 3 back movements, I'd do assisted pull-ups and really REALLY focus on the stretch at the bottom, narrow pull-downs for traps, and chest supported rows for 3 sets each, aiming for an RIR of 3 and a rep range of 5-30. I'd use less support on pullups and really grind the reps out.

Repeat this for 4-6 weeks, adjusting your RIR from 3 to 2 to 1 to 0 before deloading. If you're doing 4 weeks, do 3,2,1,0, deload. If you're doing 6 weeks, do 3, 2, 2, 1, 0, deload.

Your weights should go up incrementally to adjust for your goal RIR, don't go crazy, but don't be afraid of periodization either.

There you go, a workout routine for building a thicc upper body and improve your pull-ups. If you WANT to add some lower body into the mix, add it at the end of your workout for 1 or 2 sets of 5-30 reps as a secondary movement at the end of your workout twice per week. I like split squats and sissy squats personally, but it's up to you.

Wrote this in 20 minutes, if you want a more in depth program I can maybe help you with that.

This post was edited by ozzyarmy3 on Dec 13 2023 06:50pm

if you listen to all the guys who train pull ups for records, like hanes and goggins.

they just literally do pullups.

if you listen to truett hanes (cam hanes son who just broke goggins world record) he does a fuck ton of pullups.

like sometiems 1000-2000 in the morning before work.

if you want pull ups, do pull ups as many as often as you can, over and over and over again

accessory work will be pointless for your 30 rep goal.


i would aim to do 100-200 a day minimum for a month and see where you after that, you'll probably be there if not way more but if not then re-asses and fix the issue, which i doubt they're would be to begin with.

Thx brotha

lots of dead hangs and hanging shoulder retraction movements can help