20 Pull Ups Ilka Helo

Topics: Harshad number, September 11 attacks, The Final Test Pages: 8 (736 words) Published: November 11, 2014
Week -2
Pick the appropriate column depending on your initial test results

Set 1
Set 2
Set 3
Set 4
Set 5

Day 1
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1 negative
1
1 negative
1 negative
1
1 negative
1 negative
2
1 negative
1 negative
1 negative

Set 1
Set 2
Set 3
Set 4
Set 5

Day 2
Rest 90 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1
1
1 negative
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative

Set 1
Set 2
Set 3
Set 4
Set 5

Day 3
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1 negative
1
2
1 negative
1
1
1 negative
1 negative
1
1 negative
1 negative
1
1
2
2
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups

Week -1
Pick the same column as you did in week -2

Set 1
Set 2
Set 3
Set 4
Set 5

Day 1
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1
2
1 negative
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative

Set 1
Set 2
Set 3
Set 4
Set 5

Day 2
Rest 90 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1
2
1
1 negative
1
1 negative
1
2
1 negative
1 negative
1 negative

Set 1
Set 2
Set 3
Set 4
Set 5

Day 3
Rest 120 seconds between each set (longer if required)
0 pull-ups
1 pull-up
2 pull-ups
1
1
2
1 negative
1 negative
1
1
1
1
1 negative
1 negative
1
max
max
max
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups

Week 1
Pick the appropriate column depending on your initial test results

Set 1
Set 2
Set 3
Set 4
Set 5

Day 1
Rest 120 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
2
4
6
1
3
6
1
2
4
2
4
7
3
5
9

Set 1
Set 2
Set 3
Set 4
Set 5

Day 2
Rest 90 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
2
4
7
2
3
6
1
3
6
2
4
8
3
5
9

Set 1
Set 2
Set 3
Set 4
Set 5

Day 3
Rest 120 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
2
4
8
2
4
8
2
4
8
2
3
6
max
max
max
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups

Week 2
Pick the same column as you did in week 1

Set 1
Set 2
Set 3
Set 4
Set 5

Day 1
Rest 120 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
3
5
8
2
4
7
3
3
6
2
4
7
3
5
8

Set 1
Set 2
Set 3
Set 4
Set 5

Day 2
Rest 90 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
3
4
8
3
4
7
2
3
7
3
4
6
3
6
10

Set 1
Set 2
Set 3
Set 4
Set 5

Day 3
Rest 120 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
3
4
8
3
4
8
3
4
7
2
4
7
max
max
max
© 2008 Olli Sikstus, Inspired by the Hundred Push Ups

Week 3
Pick the same column as you did in week 1

Set 1
Set 2
Set 3
Set 4
Set 5

Day 1
Rest 120 seconds between each set (longer if required)
3-5 pull-ups
6-9 pull-ups 10+ pull-ups
4
6
9
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