training for a weighted 75kg pull up

mirkoccp87

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25/7/21
neutral grip pullups
3x40kg
holy **** this was so heavy. i originally tried to do wide grip as i thought i would be able to managed but no lol. only managed 1 rep.
wide neutral grip pullups as back off sets
4x4x20kg
dips
3x5x35kg
finger curls
2x20x20kg
back extensions
3x15x5kg added
 

mirkoccp87

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27/7/21
neutral grip pullups
10x11.25kg
10x10kg

pullups
2x10x10kg

back extension
4x15x5kg

dips
4x7x30kg

leg lifts
2x12x2.5kg
i can feel my core aching 7 hours later lol
 

mirkoccp87

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30/7/21 (Posted late)
neutral grip pullups
4x40kg (failed 5th rep. couldnt pull myself up to complete the rep. my elbows were at 90degrees)
3x4x30kg

dips
4x7x30kg

one arm rows
9x30kg

finger curls
2x10x30kg
15x20kg

wow, much tired.
 

mirkoccp87

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8/3/21
neutral grip pullups
11x12.5kg
2x10x10kg
i really hate high reps stuff

dips
3x7x30kg

finger curls
3x10x30kg

wrist flexion and curls
3x15
i salvaged a baby spring rocker around my area and thought it was a cool find. originally i wanted to use it as a chest expander but i realise it could be used for other stuff. now i can do horizontal rows! i dont like doing rows from the floor cos i get a sharp pain in my right wrist but now i should be able to get the work in. pictured attached! after the fourth spring is in, i need to stabilise myself or it pulls me forward

WhatsApp Image 2021-08-03 at 12.26.56


back extension
2x15x5kg
2x15x7.5kg
back extensions feel good. i really owe alot to this exercise making my back feel great.

leg lifts
2x15x2.5kg

leg tucks
10x7.5kg
****ing around with this
 

mirkoccp87

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5/8/21
neutral grip pullups
2x46.25kg (failed at 3rd rep)
4x3x40kg

failed again! this is my third time in this program failing at this weight. will cut down the increasing weight attempts and start increasing volume >_> goddamn i hate volume.
increase volume for a month and then attempt to increase weight around every 1st and 3rd heavy day.

dips
4x7x30kg

handstand hold against wall for 2x30sec
wanted to incorporate some balancing and overhead (kinda) into my routine.

wrist flexion
2x15x2 bands on my contraption

back extensions
4x15x5kg

leg lifts
3x10x5kg
 

mirkoccp87

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7/8/21
neutral grip pullups (37 reps total)
11x11.25kg
10x11.25kg
2x8x11.25kg

easy enough. alot of lactic acid build up but manageable.

dips
4x7x30kg

finger curls
3x10x30kg

wrist curls
3x15x10kg

wrist flexion
3x15x3.75kg
 

mirkoccp87

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9/8/21
neutral grip pullups 14 reps 560kg tonnage
4x3x40kg
2x40kg (failed 3rd rep)

just couldnt pull myself up pass 90 degrees! i thought i had misgrooved but the next attempt was the same. couldnt get up.
rested around 4 mins per set so it should have been achieveable. oh well. felt rather weak coming into the session. took quite a while to warm up.

dips
4x7x30kg

back extension
4x15x5kg

will do some ab work and handstands later.
 

mirkoccp87

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11/8/21
neutral grip pullups 40reps 500kg tonnage
2x10x12.5kg

pullups
2x10x12.5kg

dips
4x8x30kg

back extensions
15x5kg
20x5kg
2x15x5kg

leg lifts
3x10x10kg
 

mirkoccp87

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13/8/21
neutral grip pullups 15reps 600kg tonnage
4x3x40kg

pullups
3x40kg

dips
4x5x40kg

quick workout today.
 

mirkoccp87

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18/8/21
neutral grip pullups 19 reps 637.5kg tonnage
2x3x41.25kg
7x30kg
6x30kg

dips
4x7x30kg

static weighted leg tucks
3x30secs x 10kg

weighted lunges
20 steps x 10kg
2x 20 steps x 20kg
 
Last edited:

mirkoccp87

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20/8/21
dips
4x7x30kg

neutral grip pullups 33 reps 412.5kg tonnage
12x12.5kg
2x7x12.5kg
i really dont like high reps. some kipping was involved during the first set.
maybe i should do higher reps with alot lesser weight to get the muscle movement down.

chinups
7x12.5kg

static weighted leg tucks
3x20secs x 12.5kg

i spent almost 1.5hrs doing these. hmmmm. something has to change.
 

mirkoccp87

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23/8/21
neutral grip pullups 17 reps 630kg tonnage
3x40kg
2x6x30kg
5x30kg

felt very weak this workout. but surprise surprise. tonnage was good.

dips
5x5x30kg
 

mirkoccp87

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25/8/21
neutral grip pullups 24 reps 750kg tonnage
3x40kg
3x7x30kg

dips
4x7x30kg

back extension
4x15x10kg

skipping
about 20 mins total. wow swimming really helped my cardio. this didnt feel difficult.
 

mirkoccp87

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27/8/21
quick workout

neutral grip pullups 30 reps 400kg tonnage
10x20kg
2x10x10kg

dips
3x10x20kg
 

mirkoccp87

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29/8/21 week 11 Light Heavy Light
neutral grip pullups 35 reps 450kg tonnage
10x20kg
2x10x10kg
5x10kg

dips
4x10x20kg

weighted leg tucks
3x10x20kg
 

mirkoccp87

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31/8
29/8/21 week 11 Light Heavy Light
neutral grip pullups 22 reps 690kg tonnage
3x40kg
2x7x30kg
5x30kg
took it easy on the last set. leave some mileage for crazier days

dips
4x7x30kg

back extension
4x15x10kg
 

mirkoccp87

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2/9/21 week 11 end Light Heavy Light
neutral grip pullups 28 reps 560kg tonnage
10x20kg
3x6x20kg
the back off sets was easier than the 10 reppers. how to train muscle patterns ah lol

dips
4x6x40kg

kneeling hip thrusts
4x25 sets
 

mirkoccp87

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5/9/21 week 12 Heavy Light Heavy
dips
4x7x40kg

kneeling hip thrusts
4x25 sets

weighted leg tucks
2x15x17.5kg
10x17.5kg

did my accessories today so that i have more time for my main workout (pull ups) today
 

mirkoccp87

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6/9/21 week 12 Heavy Light Heavy
neutral grip pullups 16 reps 565kg tonnage
3x45kg
5x30kg
5x35kg
3x35kg

45kg reps and 35kg 5 reppers was quite iffy. some might say i didnt complete the rep.

skipping
4x2mins
1x 3:43mins ()
 
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