Wednesday, September 23, 2015

Week 2 Day 3 Progression Pull-Up Plan

Today you will either use the rings or TRX to perform challenging reps. Remember the further your feet are forward, and the more parallel your body is to the ground, the more challenging it will be.

5 sets of 3 challenging reps

Tuesday, September 22, 2015

Week 2 Day 2 Progression Pull-Up Plan

For today the plan indicates to.....

Accumulate 25 challenging ring or TRX rows

The keywords in this are "accumulate" and "challenging". The plan does not intend you to be able to do all 25 reps in a row. The plan actually indicates that if you can string 10 or more reps together then they are not challenging enough. You make them more challenging by moving your body more parallel to the floor.

Monday, September 21, 2015

Week 2 Day 1 Progression Pull-Up Plan

Today we start week 2 of the progression pull-up plan, and for the first day it states to do the same as day 1 of week 1. So, for today you can complete 8-12 reps of assisted pull-ups using a band for three sets; or 8-12 reps of jumping negatives using a box for three sets. Again, based on some suggestions from one of the trainers and another client, I did the jumping negatives.

And after only one week, I do feel like I'm improving. When I did this last week, the first 2 rounds I was able to get 10 reps and the 3rd round I was able to get the 8 reps. But, this morning when I did this as my warm-up before my workout, I was able to do 12 jumping negative pull-ups for all three rounds. I noticed I felt I had more control and better form. One week closer to meeting my goal!

Friday, September 18, 2015

Day 5 Progression Pull-Up Plan

I've set 90 day goals for all areas of my core4, which includes being able to do 3 strict pull-ups by the end of the 90 days. And just like any goal, regardless if it's fitness related or something else in your life, you don't get it by waiting for it to happen. You have to work for! You have to set your goal, make the plan to meet that goal, and then do the damn work; and that's why I'm determined to not give up!

For day 5 we do the following:

5 sets of 3 jumping negative pull-ups

Thursday, September 17, 2015

Day 4 Progression Pull-Up Plan

Yesterday my trainer had me do day 3 of the pull-up plan as part of my warm-up before my training session with him. And he actually recommended I start making it part of my warm-up before sessions, and then I can do it again later in the evening on my own as well if I wanted. So, as I was between the first and second set I thought to myself, "These don't really take that long and I wondered if I should be doing more sets or reps." But, then as I was half-way through the second set I thought, "Nope, I'm feeling it and this is not as easy at it appears on paper." I mentioned to someone yesterday that I have to remember that this is my weak area and that I need to start at the beginning and work my way up. I have to think of this as if it was my first day starting and I can't go in there and rep out 10 sets or 50 reps each set. And I have to remember that the areas I am strong in, deadlifts, bench press, back squats, happened over the past four plus years. In order to get stronger in the area of pull-ups and meet my goal, it's not about how much I'm doing or how fast I'm getting there, but I just need to follow this plan and trust the process. So, who's ready for day 4?

The plan indicates to do 8 reps of Struggle Ups Struggle Downs.

Here's how they explain to do these.
  • Begin hanging on the bar
  • Pull yourself up by activating your lats and shoulders as much as you possibly can (I'm imagaining I won't be pulling myself up much but it will be important to keep those muscles activated as you continue the next step)
  • Struggle for 5 seconds
  • After the 5 seconds, then step on the box to do a jumping negative pull-up (jump up and lower yourself as slow and controlled as possible)

Wednesday, September 16, 2015

Day 3 Progression Pull-Up Plan

Who is ready for day 3?

The plan has us doing: 3 sets of 5 banded pull-ups

But, because of the advice I've been given by one of my trainers and two other clients, I'll be doing: 3 sets of 5 jumping pull-ups using a box

Choose what you feel will be best for you to meet your goal!

Tuesday, September 15, 2015

Day 2 Progression Pull-Up Plan

Yesterday I started a pull-up progression plan that will help me reach my 90 day challenge. Following this plan, my goal is to be able to do 1 strict pull-up in 30 days, 2 strict pull-ups in 60 days, and then to be able to do 3 strict pull-ups by the end of my 90 day challenge.

Yesterday I got to choose between 8-12 reps of assisted pull-ups using a band for three sets; or 8-12 reps of jumping negatives using a box for three sets. Based on some suggestions from one of the trainers and another client, I did the jumping negatives. As I mentioned yesterday in my post, it was hard and I really doubted myself, but I finished it.

Today was day 2 of the plan and I had to do 5 sets of 15 second active hang on bar followed by 5 challenging ring rows with a two second hold at the top. What I learned is this is definitely taking me outside my comfort zone, and it's definitely going to be a challenge. But, I don't plan on giving up because this is something that I really want to accomplish. I posted my goals out on our FT Client page, but I wanted to post here and do a daily update for two reasons. One, by putting it out there for everyone to know, I'll have more accountability knowing people will be looking for what I'm doing. Two, I'm going to need all the support and encouragement I can get. Also, I figured there might be others who want to follow the plan as well.

So, if you want to join in on the challenge and follow the plan, I'll be posting every day what the plan is instructing to do. There will be something to do Monday through Saturday. The plan suggests a minimum of 4 days a week to train, but recommends 5-7. I'm following the plan where I will train 6 days a week having Sunday as a rest day. Tomorrow morning I'll post what we will do for day 3 so keep an eye out for it. Do you want or need that accountability? Post up that you're going to do the challenge, email me at, or message me on FB and I'll make sure to check in on you to see how you're doing.

Remember, getting out of your comfort zone is the only way to grow and improve! I'm not going to reach my goals if I don't have a plan and stick with it!

Monday, September 14, 2015

Never Give Up

Today at Fitness Together, for those of us that have set some personal goals, we started the 90 day challenge to meet that goal. I have goals 90 day goals for my body, being, balance, and business; but my 90 day goal for my body is to be able to do three strict pull-ups by the end of the 90 days. This is important to me because I currently am unable to do one pull-up unless it's assisted with a band or a box. Pull-ups are a weak area for me and I want to really improve on these. I'm doing this by following a progression pull-up plan and also setting 30 and 60 day benchmarks. My goal is to be able to do one strict pull-up in 30 days, two in 60 days, and then my ultimate 90 day goal to be able to do three.

This is how my first day went. I cried, twice! My first day of the plan consisted of 8-12 assisted pull-ups with a band for three sets; or 8-12 reps of jumping negative pull-ups with a box for three sets. One of our trainers has told me before that he doesn't feel the bands are as effective as using a box, and also after talking with another client who can do strict pull-ups saying he used the jumping negative technique to improve, I chose to go that route. So, I get through the first set, took a slight break. Then halfway through the second set I started crying and thought to myself there's no way I'm going to be able to do this. I wiped the tears and finished the second set. Got off the box, took a step back, took a bit longer of a break, refocused, and got back up there to do the third and final round. I started crying again; but this time it was out of determination to finish the set because this is a goal I really want to meet.

What kept me pushing through and not giving up? There were a few things that kept me from giving up on my goal on day one. For starters, anytime I struggle and start doubting myself, I always hear Michael's voice saying, "Get out of your head! Get out of your own way!" And tonight his voice in my head was pretty loud! Also, I put my goal out on our FT Client page so everyone knows I've set this goal and lets be honest, no one wants to give up on day one of the 90 day goal challenge that everyone knows about. But, also, earlier in the day I had reached out to the trainer and two other clients who I train with during our Friday competition class. One of the clients said she would do the plan with me, and the other client replied, "Both of you are very strong, and you should have no problem doing these once you focus on them." Getting refocused for the third round, and remembering this, is why I was determined to finish all three sets.

One thing I've always said, and actually just told one of the trainers last week, I might have days I whine at times and I might even complain; but one thing you'll never see me do is quit. So, getting all the "I can't do this" and negative thoughts out of my head and remembering all the encouraging and positive things I am more determined to meet my goal. So, what are your goals? Have you put them out there where others can hold you accountable, encourage you, and help you reach those goals? If you haven't I encourage you to put your goals out there, stay focused, stay positive, and more importantly....NEVER GIVE UP!

Saturday, September 5, 2015

Make You A Priority

How can you love someone else if you don't love yourself? How can you take care of someone else if you don't take care of yourself? How can you make others happy if you aren't happy with yourself?

It's not only okay to make yourself a priority, but it's important. Sometimes you have to do what's best for YOU so you can BE the best for others.