Journal

#TamsPullUpChallenge

Hayyhayy! #TamsPullUpChallenge is FINALLY here! Sorry it took so long, but I wanted to ensure that everyone who wanted to participate—regardless of different fitness levels— could do so.

In the video below I'll show you a few things to implement into your current workout routine so that you can join the exclusive pull-up club! Pull-ups aren't just about your arms, but overall body strength. A strong core, back & body control are essential! 

THE CHALLENGE

B E G I N N E R S

Image courtesy of Men's Health 

Week 1: 2 pull-ups (unassisted/assisted) minimum three times a week.

Week 2: You're stronger now and muscle memory is your BFF! Try to complete 4 pull-ups (unassisted/assisted) minimum three times a week

Week 3: Oh baby! You're doing it now. Bump it up to 6. Three times a week. You know the deal. 

Week 4: Go all in try to do 8-10 pull-ups. See how many you can do without assistance! 

**I'm not a fan of the assisted machine and believe that doing it with a resistance band/a partner holding your feet or shins (guiding but not doing the work for you) simulates an unassisted pull-up the best.**

I N T E R M E D I A T E (you can do 4-5 already): 

Week 1: Three sets of 5 pulls minimum of three times a week. 

Week 2: Three sets of 8 pull-ups minimum of three times a week. 

Week 3: Three sets of 10 pull-ups minimum of three times a week. 

Week 4: Three sets of 12 pull-ups minimum of three times a week. 

**If you're feeling good add some weight. It can be chains/vest etc. 

Push and Pull Sample Workout:

Lat Pull Downs 3 x 15 reps 80-95 of your max (you can do them behind the head and in front) 

Tricep Extension with cables 3 x 15 80-95% of your max

Bench press 3 x 10 75-85% of max (you can also use dumbbells) 

Bar Hangs 3 x 5 thirty second holds (engage your back, lats, core).

Pull Hold 3 x 5 10 seconds. Hold at the top of of your pull-up**increase time by 5 seconds if you need more of a challenge

Isometric/Eccentric hold. Start by holding at the top of your pull-up, chin over bar for 3-5 seconds release all the way down to the bottom of your pull-up hold for 3-5 seconds. Repeat 10 times. 

Monkey Bars/Rope Climbing

A D V A N C E D

It's all about the pyramid. Have fun with it and change your grip: wide grip/close grip, and hand positioning behind your head etc, play with your hold time. 

1

1 2

1 2 3 

1 2 3 4 

1 2 3 4 5 

1 2 3 4 5 6

1 2 3 4 5 6 7 

1 2 3 4 5 6 7 8 

1 2 3 4 5 6 7 8 9 

1 2 3 4 5 6 7 8 9 10 

Increase by 1 all the way up to 10 then go back down. 10, then 9, then 8. You get it. 

This challenge is going to go on for ONE MONTH. Stay diligent and continue to workout along with this challenge! I guarantee that everyone will be able to do a minimum of ONE pull-up by January 23rd. 

If you're sharing your progress on social media please use the hashtags: #TamsGoinHam and #TamsPullUpChallenge so I can follow your progress! 

xx

TamsGoinHam

 

 

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