stone lantern
My plan @neat niche
- Goal - Continue improving my pull-up count, work capacity and technique, I want to be as good as it as possible before doing a pure " strength" phase
Have one day based on intensity ( weighted pullups)
One day that is lighter for technique work and specificity, at lower RPE
One day volume with bodyweight
Starting max reps 15
Goal max reps 3x15 and 16-20 in one set
Monday:
Weighted pullups, 3x8 start 2.5kg increase 2.5kg each week (if RPE gets too high, reduce reps to 6 and keep progressing), 2.5kg-5-7.5-10-12.5-15kg last week
Wednesday
Chest to bar explosive pullups with a 1-2 sec deadstop at the bottom.
Start at 3x3 reps and increase one rep per set each week until 3x6, then add weight (micro load)
Friday volume
Start at higher amount of sets and total reps but less reps per set, each week the sets decrease, total reps decrease but rest time and reps per set increase
10x6 (60 reps) - 7x8 (56 reps) - 5x10 (50 reps) - 4x12 (48 reps) - 3x15 (45 reps) - test max reps at last day of meso
neat niche