Recon Ron Pullup Program

You may know from my previous articles (like this one) that I like the Recon Ron Pullup program, mainly for two reasons:

1) It is simple to follow – you just read and do.

2) It is realistic in that the first set in a workout has the most pull-ups and the number decreases as you do the subsequent sets.

The program can be found here as a web page [Jan 2019 Edit. Page seems no longer available]. I recreated it here for those who may want it in a vertical format (with the weeks coming one below the other, rather than across). There is also a copy similar to the original one here.

I also extended the program by a few weeks.

For the sake of clarity, here are the links again. (Links will open in new window).

Vertical (Portrait) version of Recon Ron Pullup Program.
Horizontal (Landscape) version of Recon Ron Pullup Program.

Enjoy!

Goal: Do Twenty PullUps In A Row

The Goal
I will be turning 40 on September 11th 2014. That is 77 days, or 11 weeks, from today (26th June 2014). On that day, I want to do twenty pullups in a row. That is my goal.

The most I have done in one set is 19 pull-ups. That was in 2012, I think. I have since not done pull-ups consistently until I reached 20 pull-ups, though more recently – in April 2014 – I did 16 pull-ups (video below). So I have a goal and I have a time-frame.

The Plan
I use the Recon-Ron pull-up program. On the program, 20 pull-ups in the first set appears on Week 21. Counting backwards 11 weeks, I should start on Week 10 today.

Week 10 says 12, 9, 7, 7, 7. I should be able to pull that off.

Let’s see how it goes.

Keep working out!

Progress Update

I am still on Week 15 of the Recon Ron Pull-Up program. I am not too pleased with my progress. I am unable to complete most of the sets as required. I hope this improves soon.

I am also on Week 5 of the Max Capacity Training Program. It is intense, as usual. Today I decided to do the modified Indian Lifts (on a table, rather than on the ground) because doing them on the ground was a bit too difficult for me.

Meanwhile, I signed up for the Standard Chartered Nairobi Marathon! The marathon takes place this Sunday. I have not trained for it! I signed up  partly due to perceived peer pressure, and partly because I did not want to wait until next year to take part. Let us see how it goes.

Pre-Recon Ron Pull-Up Program – Increase Your Pull-Ups

The Recon Ron Pull-Up Program expects you to be able to do six pull-ups in the first set of the program. Some people may not be able to do the six. This program is therefore designed to help you gradually increase your pull-ups from one pull-up, before starting the Recon Ron pull-up program.

If you are unable to do one pull-up, then you may need to look for a program that starts with negatives or assisted pull-ups. You may also consider doing push-ups (press-ups). You may find that when you can do 10 proper push-ups, you will likely be able to do at least one pull-up.

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