Armstrong pull-up program results

pullups.md

My goal is to do 30 consecutive pull-ups before March 1, 2015.

I'm going to try Armstrong pull-up program and will track progress here, so you will know whether it works or not :) To keep me motivated and to give @raol an instrument for friendly trolling this gist will remain public.

Week 1 (December 8-12)

Day	Push-ups	Pull-ups	Total	Notes
Mon	60, 50, null	14 (missed other)	14
Tue	null	1,2,3,4,5,6,7,7(f),5,4(w)	44	last rep with additional weight.
Wed	55, 27, 65	6 * 7 (sets), 5, 5	52	failed to do second set with wide grip
Thu	50, 65, 40	7 * 7 (sets), 6, 5	60
Fri				Missed a day as we've had a party on Thu

Also did 16 + 8 on Sat and 10 on San. Week total: 170

Week 2 (December 15-19)

Day	Push-ups	Pull-ups	Total	Notes
Mon	67, 41, 30	18, 10, 7, 6, 6, 4(w), 9 (chinups)	47	4 weighted and 9 chinups are not counted, as they are out of the program scope
Tue	65, 44, 41	1, 2, 3..9, 7(f), 5, 3(w)	57+3	additional 3 weighted
Wed		7*6(sets), 6, 5, 4, 4(w)	57+4	Skiped pushups as felt uncomfortable pain in arm
Thu				Skiped because of pain in shoulder
Fri		7, 7(w), 7(w), 9(w), 8	38	Weight - 5kg

Week 3 (December 22-26)

Day	Push-ups	Pull-ups	Total	Notes
Mon		18, 9, 7, 5, 6, 2(w)	45
Tue	64, 40, 30	1-10, 5, 4	64
Wed		7*7(sets), 6, 5	58
Thu		7*4(sets)	28	Skipped, due to a pian in shoulder
Fri

Week 4 (December 29 - January 2)

Day	Push-ups	Pull-ups	Total	Notes
Mon		19, 9, 7, 6, 6	47
Tue
Wed
Thu
Fri

Missed week due to pain in shoulder.

Week 5 (January 5 - January 9)

Day	Push-ups	Pull-ups	Total	Notes
Mon		19, 9, 6, 6, 8	48
Tue		1..10, 9, 7	71
Wed				Skipped
Thu
Fri

Week 6 (January 12 - January 16)

Day	Push-ups	Pull-ups	Total	Notes
Mon
Tue
Wed
Thu
Fri

Had not trained as got a cought.

Week 7 (January 19 - January 23)

Day	Push-ups	Pull-ups	Total	Notes
Mon		19, 9, 7, 5, 4	44
Tue		1..9, 6, 6 - 5, 9	57+14	Two additional sets
Wed	[x],[x],[x]	7*9(sets)	63
Thu	[x],[ ],[ ]	7*9,6,5	74
Fri		8, 8*2(w),10(w),10(wide)	44

Week 8 (January 26 - January 30)

Starting from this week I'm doing weighted pull-ups (+16 kg) all days except on Monday, when I do 5 max attempts. Weighted pull-ups schema: one unweighted working set, three weighted working sets, and one unwaighted cool-down set .

Day	Push-ups	Pull-ups	Total	Notes
Mon		21,8,8,6,6	49
Tue		6, 3*6(w), 6
Wed		7, 7(w), 7(w), 6(w), 6
Thu		7, 7(w), 7(w), 6(w), 7
Fri		7, 7(w), 7(w), 7(w), 7

Week 9 (Fabruary 2 - Fabruary 6)

Day	Push-ups	Pull-ups	Total	Notes
Mon		22, 10, 7, 6, 7	52
Tue		1-10, 10, 7	72	All sets with additional weight - 5 kg
Wed		7*8(sets), 6	62	All sets with additional weight - 5 kg
Thu		7*11, 5, 3	85	All sets with additional weight - 5 kg
Fri		8,8(w),8(w),7(w),6(w), 9	46	Weighted sets with 16 kg

Week 10 (Fabruary 9 - January 13)

Day	Push-ups	Pull-ups	Total	Notes
Mon		23		Only single set
Tue		Have not recorded
Wed		Have not recorded
Thu		Have not recorded
Fri		Skipped

Week 10 (Fabruary 9 - January 13)

Day	Push-ups	Pull-ups	Total	Notes
Mon		22, 10, 8, 7, 6		Only single set
Tue		1-10, 10, 8	73	+5kg
Wed
Thu
Fri

So, I'm back

May 18 - May 22

Day	Push-ups	Pull-ups	Total	Notes
Mon		17, 7, 4, 4, 5	37
Tue
Wed
Thu
Fri