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Amanda Perry on life, specifically fitness, nutrition, motherhood and relationships.

Pavel Fighter Pullup Program Results

Fitness, Skill of Strength, strength training, Workouts 13 Comments

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. 🙂

Comments

  1. Marybeth Whetzel says

    I do not even understand how I ended up here, but I assumed this put up was once good. I do not recognize who you are however definitely you’re going to a well-known blogger should you are not already. Cheers!

    Reply

  3. Jen Comas Keck says

    This is awesome! I’ve heard wonderful things about this program but my training A.D.D. has prevented me from sticking with it. You have re-motivated me to give it another go!
    Well done!

    Reply

  7. maria @ lift love life says

    ROCK ON HOT MOMMA! You’re amazing and you have perfect pullups! And I love how supportive your husband is in the video. After have I have this kid, I’m going to print this out and put it next to our pullup bar so I can practice. Way to inspire 😀

    Reply

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