Armstrong pull-up program Armstrong pull-up program

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Thread: Armstrong pull-up program

  1. #1
    Join Date
    Jan 2011
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    Default Armstrong pull-up program

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    As I have several injuries that keep me from doing SS , I have decided to start this program until my hip and neck heal. I am using it with chin ups and dips
    Starting Stats :
    Bodyweight : 73KG
    Squat : 86KG (Best PR ever , probably lower now)
    Deadlift : When I could only squat 70KG I have deadlifted 106 , I can probably deadlift 110 now
    Bench Press : 65KG
    Press : 49 KG (Best is 50)
    All 3x5

    (Dead-Hang) Chin-ups : 2
    (Dead-Hang) Pull-ups : 1

    Dips : 7

    Age : 16
    Height : 5'9''
    Last edited by exter; 04-25-2011 at 03:42 PM.

  2. #2
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    Day 1 : 5x Max-effort
    Chin-ups 2 2 2 1 1
    Dips : 7 7 6 5 5
    Last edited by exter; 04-26-2011 at 12:01 PM.

  3. #3
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    Jan 2011
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    Day 2 : Pyramid sets
    I can't do many chin-ups so I did max hangs instead.
    Chin-ups : 10-20-25-30 seconds
    Dips : 1-2-3-4-5-6 , Really struggled for the sixth rep on the last set.
    My chest and shoulders are very sore (especially left shoulder) , do you think doing dips 5x a week is viable ? (I came up with this idea : I used the same pull-up program for dips).
    I can't do presses because of neck problems and i am just fed up with the bench.

  4. #4
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    Jan 2011
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    I am 73.5KG now , don't want to gain weight till I get back to SS though.
    Day 3 :
    3 training sets of pull-ups
    3 training sets of narrow grip chin-ups
    3 training sets of behind-the-neck pull-ups

    I did
    3x1 pull-ups
    3x1 narrow grip chin-ups
    couldn't complete a behind the neck pull-up , so I messed around with lat pulldowns instead.

  5. #5
    Join Date
    Feb 2011
    Location
    Raleigh, NC
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    183

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    Good luck with it...I have to say I'm not sure it's a great idea to do it for dips, though. I have some bad shoulders myself, so I could be biased about it. Keep in mind the program itself just had 3xF pushups by design.

  6. #6
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    Day 4 : As many training sets as possible with one minute of rest (same number of reps as on day 3)
    7x1 chin-ups
    Some dips push ups close grip bench press.
    I took more than one minute of rest between the chins.
    Also , I am dropping the dips because I feel my shoulders are really worn out , better to let them rest for when I get back to Benches/presses.
    Last edited by exter; 04-29-2011 at 02:49 PM.

  7. #7
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    Jan 2011
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    starting strength coach development program
    Day 5 : Repeat the day which you found to be the hardest.
    For me it was day 3 as I could not complete the prescribed training.

    3x1 pull-ups
    3x1 narrow grip chin-ups
    3x1 somewhat wide grip pull-ups.

    When I had attempted the somewhat wide grip pull-up on day 3 I didn't get a single one.

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