My Weekly Bodyweight Fitness Training Program (September 2020 Update)
(You can skip the text and go straight to the program below.)
My goal is to do 1 strict pull-up.
I am currently doing pull-ups by starting almost with my arms straight, but it is not strict form, since the arms are almost (but not fully) straight. So that's the goal. At least, I am not doing the swing pull-ups that CrossFit people do (kipping pullups or butterfly pull-ups).
I started my training with this goal in mind on 2020-07-16 with the target date 2020-09-17. I got this idea of the pull-ups goal when I saw the older Jujimufu on YouTube. I was watching Jujimufu on trickstutorials.com in the early 2000s when he was less of a bodybuilder. He is a legend.
I think that I will reach the 1 reps of a perfect strict-form pull-up around 2020-10-15. My program is pure bodyweight fitness training. I like it that way. It's fun and simple.
Push Pull Legs (PPL)
During July and August 2020, I was basically training every 2 days with pull and push exercises and no legs exercises. Eventually, I decided to replace that by a PPL (Push Pull Legs) program. The PPL approach has 48 hours or 72 hours for recovery of PUSH, PULL, LEGS muscle groups, respectively, as they are trained on separate days. I find that this helps me progress faster by recovering more effectively.
Standing on the shoulders of giants
I watch YouTube. I watch mainly THENX and Chris Heria. He's cool and his videos are easy to follow for a beginner. Did you know that Chris Heria also compose the music in his videos ? He has many talents! I also watch other channels too.
A close second is the FitnessFAQs YouTube channel by Daniel Vadnal. Daniel Vadnal is Australian so he does the best Australian pull-ups 😂. FitnessFAQs really puts the emphasis on the correctness of the movement (strict form).
Also, special shout-out to Quebecer Simon Hamptaux who has a YouTube channel on pull-ups.
Finally, I bought the book Overcoming gravity by author Steven Low.
Gym and home gym
I go the Maxiforme Québec gym. This gym is very nice and affordable.
I also have a small home gym with some equipments: push-ups bars, door pull-ups bar, resistance bands, dips bars. I very much dislike the door pull-ups bar compared to the gym pull-ups bar.
I will soon have gymnastic rings and ceiling X Mount Anchors to install the rings.
Mass: 70.1 kg
Height: 1.8166 m
Weekly Bodyweight Fitness Training Program
My two guiding principles are:
* SAID (Specific Adaptation to Imposed Demand) and
* gradualism (also called incrementalism).
My PPL days are organized such that Saturday and Sunday are PULL and PUSH days, since they tend to take more time than LEGS DAY and I have more time during the weekend days. It is only a logical decision.
Thursday is my recovery day because a lot of shops are open late on Thursday.
Monday LEGS DAY (recovery since last LEGS DAY: 48 h)
Tuesday PULL DAY (recovery since last PULL DAY: 48 h)
Wednesday PUSH DAY (recovery since last PUSH DAY: 48 h)
Thursday RECOVERY DAY
Friday LEGS DAY (recovery since last LEGS DAY: 72 h)
Saturday PULL DA (recovery since last PULL DAY: 72 h)
Sunday PUSH DAY (recovery since last PUSH DAY: 72 h)
PUSH DAY (0.75 h to 1.0 h)
* Scapular push-ups
* Bar dips
My abs get worked out during the push-ups and during scapular push-ups.
I don't currently train them specifically.
Otherwise, it is triceps and pecs.
Note that I must do my push-ups using push-ups bars since my right wrist
has issues which prevent it from doing push-ups on the floor directly.
My right wrist has a geode, which lowers the mobility of the joint.
The pull-ups seems to basically heal the wrist. The pain is no more.
PULL DAY (1.5 h to 2.0 h)
* Australian pull-ups
* Scapular pull-ups
* Neutral chin-ups
* Jumping pull-ups
It is mostly lats, biceps, back that are being worked out.
My favorite exercise is the Australian pull-up. I really feel the muscles properly working.
LEGS DAY (0.5 h to 1.0 h)
As the saying goes: don't skip LEGS DAY. 😏
Max reps for PUSH
* Dips: 12
* Push-ups: 20
* Scapular push-ups: 30
Max reps for PULL
* Strict Pull-ups: 0 😑
* Almost-strict pull-ups: 3
* Australian pull-ups: 20 😄
* Chin-ups: 3
Max reps for LEGS
* Squats: 120
* Lunges: 15
Typical reps for PUSH DAY series
For PUSH DAY, my numbers (from 2020-09-13) look like this:
1) Dips 1: 11 12 8 10
2) Push-ups 1: 13 15 13 10
3) Scapular push-ups 1: 20 25 20 15
4) Dips 2: 11 10 6 5
5) Push-ups 2: 8 11 10 7
6) Scapular push-ups 2: 30 20 20 19
7) Bar dips 1: 2 4 5 5
Typical reps for PULL DAY series
For PULL DAY, it looks like this (2020-09-12):
1) Pull-ups 1: 2 3 4 3
2) Australian pull-ups 1: 18 15 10 13
3) Chin-ups 1: 2 3 2 1
4) Scapular pull-ups 1: 9 10 13 15
5) Pull-ups 2: 3 2 1 4
6) Scapular pull-ups 2: 9 10 12 15
7) Australian pull-ups 2: 13 7 10 5
8) Chin-ups 2: 2 2 3 2
9) Australian pull-ups 3: 8 7 9 10
10) Neutral chin-ups 1: 2 2 2 3
11) Australian pull-ups 4: 6 5 6 4
12) Jumping pull-ups 1: 2 3 4 4
Clearly, at the end, I am exhausted !
All those Australian pull-ups are so much fun.
Typical reps for LEGS DAY series
These are the numbers for 2020-09-11. This was my first official LEGS DAY. I will do more series the next time.
1) Squats: 105 60 30 46
2) Lunges: 10,10 10,10 12,12 15,15
Thanks for reading.
You can reach my at sebhtml on protonmail.