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ecko31s 12-02-2011 06:18 AM

Killer Pull-ups
 
I did this crazy pull-up workout with a buddy of mine yesterday that was super intense. Basically we did 10 sets of pull-ups with very short rest periods in between. I would do a set then he would do a set immediately after I did mine, then i would do another sets after he did his. The rest periods were only about 15-20 secs between each set we performed. I started with 10 reps and tried to complete 10 sets of 10 with 15-20 seconds of rest, but fell short of that.
It went like this:
1st set x 10 reps rest 15-20 seconds
2nd set x 10 reps rest 15-20 seconds
3rd set x 10 reps rest 15-20 seconds
4th set x 9 reps rest 15-20 seconds
5th set x 9 reps rest 15-20 seconds
6th set x 8 reps rest 15-20 seconds
7th set x 8 reps rest 15-20 seconds
8th set x 7 reps rest 15-20 seconds
9th set x 7 reps rest 15-20 seconds
10th set x 6 reps rest 15-20 seconds

I've actually completed 10 sets of 10 reps before, but the rest periods were a full 30 secs between each set. Its a good change from heavy weighted pull-ups.

HardCory 12-02-2011 12:39 PM

Good stuff, I wish my lats had that kind of muscle endurance.

Commander 12-02-2011 12:59 PM

Like HardCory said, wish I had that endurance.

My sets would look like 10, 8, 6, 5, then I could likely maintain 5 or so for the rest of the sets. No way could I still be doing 8 reps on my 7th set. Nice work ecko.

ecko31s 12-02-2011 02:39 PM

Thanks HardCory and Commander. You guys should give it a try sometimes to give your back a good shock. You could try something like 10 sets of 6 or whatever number that allows you to perform a full ten sets with the same amount of reps each set. My lats were burning like crazy and the pump was great also. Like I said I usually rest for 30 seconds when I do the 10x10. This method works great for other body parts also. Tonight I'm going for 10 sets of 10 reps while doing Full Barbell Squats with 315lbs and resting only 30 seconds. I'm amped up for this workout.:D

Commander 12-02-2011 04:57 PM

Quote:

Originally Posted by ecko31s (Post 921270)
Tonight I'm going for 10 sets of 10 reps while doing Full Barbell Squats with 315lbs and resting only 30 seconds. I'm amped up for this workout.:D

I've done a 4x10 workout with similar protocol (i.e. 30 seconds rest), can't imagine Squating 10x10. You will be sucking wind that's for sure.

ecko31s 12-02-2011 05:06 PM

Your absolutely right commander. I adjusted the weight after every two sets.
315x10,10
295x10,9
275x10,9
245x10,10
225x10,10

The rest of my workout
Barbell Lunges 135x10 185x10,8
Leg Ext. 45x50 70x30 90x20 drop set to 45x20
My quads were pretty much limp noodles at this point;)

pw_85 12-04-2011 03:42 PM

Ecko, are those full range pull-ups? I struggle for 10 reps on my second set if I allow my arms to be fully extended on the way down. However, if I lower myself so that my arms are between 90 degrees and 180 degrees then I can manage more reps. Not sure if that made any sense though...


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