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 Another pull up exercise used by ukrainians climbers - W-pyramids

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ether

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PostSubject: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 6:43 am

It's a rather hard exercise for endurance. I'll try to describe it.



The exercise starts with max pull ups (for example 5 pull ups), then you take a rest for 10 SECONDS and you do 4 pull ups, then again 10 secs rest and 3 pull ups etc till one pull up.
After another 10 secs rest you do 2 pull ups etc till 5.
Then you do the same till 1.
And the the same till 5. That's all.

In result as you noticed all these cycles put together letter W.

If you do "W" with 5 pull ups well so you should go on with 6 pull ups etc.

Ukrainian record is W-10.

Total amount of pull ups at
W-2 is 8 reps
W-3 is 19 reps
W-4 is 38 reps
W-5 is 53 reps
W-6 is 76 reps
W-7 is 103 reps
etc.


Example W-3 :





Last edited by ether on Fri Nov 13, 2009 6:31 pm; edited 2 times in total
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LittleBeastM - SS3

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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 6:50 am

DAMN THATS $$ I GONNA TRY IT , so A LETTER W IS 1 REP?
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 7:16 am

LittleBeastM wrote:
DAMN THATS $$ I GONNA TRY IT , so A LETTER W IS 1 REP?

"W" is the whole set. All the repetitions. W-pyramid. And W-5 means the max reps set in the exercise. That is 3 sets with 5 reps that we can see on the top of the letter W.

Share your result Smile I do full W-5. Going to try W-6.

But I do this stuff rare cos it exhausts very much. Too many fast pull ups almost withou rest. Pure endurance. I like slow and powerful movements more Smile
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Daniel

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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 7:41 am

That is awesome, I'm going to try it tomorrow!
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 7:52 am

Ether wrote:
LittleBeastM wrote:
DAMN THATS $$ I GONNA TRY IT , so A LETTER W IS 1 REP?

"W" is the whole set. All the repetitions. W-pyramid. And W-5 means the max reps set in the exercise. That is 3 sets with 5 reps that we can see on the top of the letter W.

Share your result Smile I do full W-5. Going to try W-6.

But I do this stuff rare cos it exhausts very much. Too many fast pull ups almost withou rest. Pure endurance. I like slow and powerful movements more Smile


i just did W-5 FULL very good Smile this was after my whole pull up routine ..
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 8:01 am

yo u got more of this exersices those are very good? got a strength one? to focus on one arm pull?
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 8:40 am

LittleBeastM wrote:
i just did W-5 FULL very good Smile this was after my whole pull up routine ..

Impressive! You restore very fast.

LittleBeastM wrote:
yo u got more of this exersices those are very good? got a strength one? to focus on one arm pull?

Nothing special. You know em well:

1) Wheited pull ups. Ability to do 10-15 pull ups with additional weight equal to 1/3 of your own weight.
2) Skew pull ups (assisted OAPs)
3) Typewriter on the bar and on the ladder like in Zef's vids are very useful.
4) Negatives. I do often L-arms - L-legs hangs like in my vid with front lever progression.
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 9:10 am

This is a damn good training routine! I'm def gonna try it out!
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 9:14 am

Thanks ether
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Tue Sep 22, 2009 9:29 am

Sounds awesome! I'm going to give the W-5 a shot tomorrow!
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PostSubject: thanks for sharing   Tue Sep 22, 2009 9:52 am

I just tried the W 5 pyramid as a warm up and it's really useful cheers
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 3:33 am

Just did W-5 for pushups, 10 sec rest is in normal pushup position, no standing up. Took about 3 minutes for the 53 reps, great preparation for the reqs,
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 5:06 am

Daniel wrote:
Just did W-5 for pushups, 10 sec rest is in normal pushup position, no standing up. Took about 3 minutes for the 53 reps, great preparation for the reqs,

Sleep
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 7:14 am

LittleBeastM wrote:
Sleep

Hey, his nick doesn't include word "beast" Smile Therewith I think that's not too easy to do 53 push ups for about 3 minutes. Except push ups he spent about 2.5 minuts in lying support. That also needs endurance..
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 8:38 am

Ether wrote:
LittleBeastM wrote:
Sleep

Hey, his nick doesn't include word "beast" Smile Therewith I think that's not too easy to do 53 push ups for about 3 minutes. Except push ups he spent about 2.5 minuts in lying support. That also needs endurance..

I KNOW DANIEL HE CAN DO ALOT MORE LOL, bounce
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 8:42 am

I know but this was done on rest day, that actually is really good burn for shoulders metin Very Happy ( pssst planche psst )
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 10:39 am

sounds really good. When I will be healthy, I will try it
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 10:56 am

What happend Michael Sad?
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 11:50 am

Just tried the W-5. Really good!
I wanna try the W-6 now!
I also tried the fixations like in the video posted by Ether!
I loved it!
Thanx for all those exercices man!!
You're very good and inspiring!

PAX.
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 11:51 am

Just tried the W-5. Really good!
I wanna try the W-6 now!
I also tried the fixations like in the video posted by Ether!
I loved it!
Thanx for all those exercices man!!
You're very good and inspiring!

PAX.
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 4:20 pm

thanks Ether to inspirations..tomorow i want try it with pull-ups..
Today i did it with push-ups.first i did W10(normal push-ups). it took me 8 minutes than i had 5minutes rest and than i did W5(diamond push-ups). It took me 3 minutes.. Body in fire and pumped lol
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 4:40 pm

Thanks guys! Happy to share something useful Smile
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 6:21 pm

Thanks for this routine! I'm gonna use this when I do pull-ups now!

Just did the W7 I aimed for 15 minutes and did it in 10. So I'm really happy.
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 7:15 pm

PowerhouseJ wrote:
Thanks for this routine! I'm gonna use this when I do pull-ups now!

Just did the W7 I aimed for 15 minutes and did it in 10. So I'm really happy.

Wait, you did W7 pull ups? ... I'd like to see at least a part of how you do this routine. Cos for me this result is inaccessible fo now.

So you did 103 pull ups within about 4 minutes rest in whole?
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PostSubject: Re: Another pull up exercise used by ukrainians climbers - W-pyramids   Wed Sep 23, 2009 7:58 pm

Ether wrote:
PowerhouseJ wrote:
Thanks for this routine! I'm gonna use this when I do pull-ups now!

Just did the W7 I aimed for 15 minutes and did it in 10. So I'm really happy.

Wait, you did W7 pull ups? ... I'd like to see at least a part of how you do this routine. Cos for me this result is inaccessible fo now.

So you did 103 pull ups within about 4 minutes rest in whole?

Yup, that sounds about right. I didn't follow all the rules I think.
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