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Old 02-02-2009, 04:24 PM   #1
Patrick McAninch
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need help on my max pull ups

just tried todays WOD 080926. i did 36 pull ups (15 kipping then the rest how ever i could to get eyes above the bar) and 14 rope pull ups and 60 dips in 12m9s. im 5ft8 210 lbs. so if anyone knows how i can improve my max number of pull ups let me know. thanks
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Old 02-02-2009, 08:46 PM   #2
Steven Low
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Re: need help on my max pull ups

Well, there's a couple ways...

Grease the groove
Max strength + endurance work
Density training

Individual work.. or combinations of these have been known to work.
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Old 02-02-2009, 09:52 PM   #3
Patrick McAninch
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Re: need help on my max pull ups

could u elaborate a little bit on those terms?
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Old 02-02-2009, 09:57 PM   #4
Steven Low
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Re: need help on my max pull ups

1. Grease the groove = 5-6 days a week of ~6-10 sets spaced more or less evenly throughout the day working at approximately 60-80% of max reps of an exercise.

Theory = increased frequency = faster CNS motor pattern learning to the movement = more efficiency in the movement = better at movement = more reps.

2. Max strength + endurance. Alternate working near max strength with 1-5 reps for decent number of sets and near failure work for multiple sets on other days.

Theory = max strength increases POTENTIAL for endurance. Potential is realized by actually working endurance on the other days.

3. Density training aims at getting more reps total in a workout.

Theory = more reps = more overall endurance = more endurance in single set.

-------------------

ALL have merit and all work to some extent.
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Old 02-02-2009, 09:59 PM   #5
Patrick McAninch
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Re: need help on my max pull ups

thanks for the info
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Old 02-02-2009, 11:10 PM   #6
Eddie Watts
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Re: need help on my max pull ups

also, and no offence intended, tightening up your diet helps.
at 5'8" and 210 pounds i assume you could lose some.(based on the fact that i'm 6'4" and 210 pounds)
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Old 02-02-2009, 11:14 PM   #7
Patrick McAninch
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Re: need help on my max pull ups

yea im at around 23%bmi which is down from 30% when i started crossfit so im getting there, but this is the first time i've gained muscle like this fast. i put on about 8 lbs of muscle so far. i just have a wide frame
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Old 02-02-2009, 11:33 PM   #8
Samuel Friedman
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Re: need help on my max pull ups

If you're decently experienced at pullups then grease the groove won't be as effective as the other 2 options
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Old 02-03-2009, 07:13 AM   #9
Brian Bedell
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Re: need help on my max pull ups

A pullup is chin over bar, not eyes!
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Old 02-03-2009, 07:20 AM   #10
Camille Lore
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Re: need help on my max pull ups

Recon Ron program has helped a lot of people: http://board.crossfit.com/showthread.php?t=2633&page=1 (WFS)
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