The 3RM
Russian Pullup Program
Day
1
3, 2, 1,
1
Day
2
3, 2, 1,
1
Day
3
3, 2, 2,
1
Day
4
3, 3, 2,
1
Day
5
4, 3, 2,
1
Day
6
off
Day
7
4, 3, 2, 1,
1
Day
8
4, 3, 2, 2,
1
Day
9
4, 3, 3, 2,
1
Day
10
4, 4, 3, 2,
1
Day
11
5, 4, 3, 2,
1
Day
12
off
Now you are
ready to move up to the 5RM program.
For a fighter
capable of 15 pullups the routine would look like this:
The15RM
Russian Pullup Program
Day
1
15RMx12, 10, 8,
6, 4
Day
2
15RMx12, 10, 8,
6, 6
Day
3
15RMx12, 10, 8,
8, 6
Day
4
15RMx12, 10, 10,
8, 6
Day
5
15RMx12, 12, 10,
8, 6
Day
6
off
Day
7
15RMx14,
etc.
A stud with a
25-pullup max would do it slightly differently:
The 25RM
Russian Pullup Program
Day
1
25RMx20, 16, 12,
8, 4
Day
2
25RMx20, 16, 12,
8, 8
Day
3
25RMx20, 16, 12,
12, 8
Day
4
25RMx20, 16, 16,
12, 8
Day
5
25RMx20, 20, 16,
12, 8
Day
6
off
Day
7
25RMx22,
etc.
You can see that
the higher the RM, the quicker the reps drop off. The reason is simple.
You
should have no
problem doing four reps a few minutes after 5RMx5. But x24 is not going
to
happen after an
all-out set of 25. The higher the reps, the greater the fatigue.
Therefore
you need to
start more reps down from your rep-max and cut the reps more between
sets.
Experiment. An
extra day of rest here and there is also in order; the recovery from sets
of
fifteen or
twenty is not nearly as quick as from fives and triples.
Yakov Zobnin
from Siberia, the Heavyweight World Champion in Kyokushinkai, “the
world’s
strongest
karate”, stands over 6’6” and tops the scale at 220 pounds. In spite of
his
basketball
height and exhausting full contact training, the karateka maxes out at
twenty-
five strict
pullups. What is your excuse?
Power to
you!