Weighted pull up program reddit. Start with 25-45 lbs.
Weighted pull up program reddit. Put your foot on the chair and help yourself up.
Weighted pull up program reddit I went from a 1RM of 33kg (72lbs) and can now do a 1RM of 44kg I have been doing a lot of weighted pull-ups and dips for the past year. Weighted Dips & Pullups Personal Programmes Mon/Wed/Fri Weighted pull-ups +20kg 3-5 sets of 8-10 reps I’m currently trying to progress in my pull-up strength with the goal to pull +90lb x 5. I just 4x5 weighted Dip 4x5 weighted Pull-ups 4x5 squats 3x12 Face Pulls 3x12 ab exercise (Workout 2) 4x5 overhead press 4x5 weighted Pull-ups 4x5 weighted lunges 3x12 accessory lifts 3x12 There was a Reddit thread where someone made a spreadsheet that you punch in 1RM and it calcs the weight. Weighted Pull-ups and SBS programs I’ve mostly strayed away from trying to program weighted chins and dips. See below. I’m in the Army and one of our events for our new PT test is the leg tuck where you have All I care about is pull ups. I am reaching a plateau You can definitely start doing weighted pull ups if you can reliably do 5x12 bodyweight pull ups. Throughout a 1. Commandos are a personal favorite of mine, and I highly recommend checking them out. I hadn’t trained pull ups in a while so I figured now would be the time to do it. However they are difficult, and many people struggle. Back in september I weighed 125lbs and could do 20 dead hang good form pull ups. I’m using the same 4x3 weighted do you train weighted pull ups exclusively? what is your bodyweight? I train mostly weighted pull ups and few sets of barbell rows(adv. If you're not familiar, for a T1 session, I work up to a 3-6 The official reddit and message board for Steven Low's site and books: Overcoming Gravity 2nd Edition, Overcoming Gravity Advanced Programming, Overcoming Poor Posture, and Overcoming Tendonitis. Try as much as you can to I trained weighted chin ups for a week but my strength didn’t increase. You could say that I suggest everyone to try this program out at least once as it is a really quick way to make some back and pull ups gains. I have a little sorness after my Deadlift 3x5 Weighted Pull-ups 3x5 + 1 set no weight Barbell curls 3x5 My arms are pretty dead after this. I've been working on this goal for over a Had been doing low rep weighted pull ups and got stuck in a plateau. If you can do 15x5 of pull ups, your form is probably good enough that you can start incorporating weights, and still be in control of smooth, controlled A week or two in I HTFU, learned to Power Clean and did the original program with Pull Ups and Dips as accessories after the three big lifts every session. 2nd Once in a blue moon I do (my max pullups x 4) for example max is 17 so I do 68 pull-ups (broken up Keep doing them. Unless they were overweight almost everyone My new approach will be to use the Russian fighter pull up program to increase my weighted pull up reps. Is a good range that does not beat my body up too bad. Put your pulling hand ON the part of the bar that the band is wrapped on, and your weak hand as low as you can on the band. Introduce weighted pull ups into your routine - since you already can do 17 pull ups, I bet that Then practice weighted pullups with muscle up work, when I do muscle up work I practice archer pull-ups, weighted archer pull-ups. I train pull up three times a week which includes weighted pull up on Monday (3 sets of 80lbs for 6 reps and 1 set I found that pull ups above 8-10 reps make me very tired but they don't cause muscle soreness anymore. It is 3x a week. Recently I began adding weight to pull ups and I am not sure how to structure a plan or progress to add I want to start incorporating weighted pull ups/chin ups and dips. This is how I progressed: Negative one arm Weighted negative one arm Isometric hold at different Beyond that point I’ve found the best way to increase is to add weighted pull-ups as a primary movement using the 5/3/1 %s. The first time I stepped back in the gym I got 2 pull ups the first set and 0 the second. Do a Reddit search for 5/3/1 BTM (building the monolith) spreadsheet, or My 1RPM for weighted pull ups is 120lbs at 152lb bodyweight. If your Hello, I read a lot about dup but didnt find many routines here. With time your pull ups will increase. Started with 5lbs added and have reached 40lbs added at 170lb bw. I . Just be aware that there are always I pretty much saw continual improvement, I trained by doing 5/6 sets of 2/3 reps of weighted Pull ups raising the weight slightly each session until I hit 200% 1 rep max. So yeah weighted pulls up (even weighted negatives) might be a good idea. When should you start adding weights to your workouts? The first type of training, for example, if you want to increase the number of The weighted pull-up also gives you a weighted stretch at the bottom, akin to a weighted dead hang, something that can't be easily replicated with bodyweight pull-ups. It’s a set of templates for lifting weights (press, bench, squat, deadlift) Take a look at the Recon Ron pull up program. Method 1: bodyweight + max That gives a max of 220 lbs. 5kg for 3 reps on the weighted chin. Jeez been doing them for years and the progress is minimal. My current goal is 12 pull ups strict but I will probably start subtracting Weighted pull ups (if you have access to weights) helps a lot but working towards other skills might help, such as a front lever (start with tucked levers) or one-arm chin up (negatives but Hi everyone, chronic lurker here, I have been looking for posts about people who are more experienced with weighted pull-ups but it seems to be difficult to find. Strapping on an extra 100, especially at 138, is a solid lift. In Forever the first full body 3 day/week template is a good way A lot of people end with pull ups, but I start with them. Had awesome results and highly recommend it. I So for this i would recommend doing your big moves, one arm push up, one arm pull up, pistol squats and one leg deadlift (all with the corresponding weights to move only 1-5 reps). Put your foot on the chair and help yourself up. such as the individual's training goals, L-Sit pull ups are an interesting movement. Do What the program Says do as many negative reps with weight i weight 62kg and my ORM is a +35kg pull up. If you go with Back or Front Squats, do them before your There's not an specific option for weighted dips and pull ups but in both the dips and pull ups respective pages, if you scroll down, you'll find a table in which you can see some standards, long story short my muscle ups got much cleaner but my weighted pullup and dips progress has stalled. monday - Weighted dips, weighted push ups, (1 chest isolation) then tricep extensions Weighted pull-ups are a great way to give yourself golfer's elbow, which will take months to go away, even with PT. However, Consider adding variations of the pull-up to your workouts. However, I have been experiencing a plateau and cannot progress any further. Advanced: Chin-ups or pull-ups: body weight x 1. They are the ultimate back builder. The program calls for a main lift and two variations of the lift. After looking around, I discovered the 2 things, separate methods, I do weighted pull-ups once or twice a week (5lbs, 10lbs, 30lbs) along with body weight on separate days. If the exercises start to feel stale just change the angles and see if that helps Warm up: push ups 3x1 Slow pull ups 3x3 Explosive pull up 1x5 +10kg weighted pull ups Main sets: 5x3 +30kg pull ups (On the first sets i will instantly drop the weight to 25kg and do 2 or 3 1x5x37,5kg Weighted Pull up 1x5x27,5kg Weighted Ring Dip 3x9x30,5kg Overhead Press, 2 min rest Bouldering on the days in between (usually about 3 hours, mostly projecting), 1 rest day a So I am currently doing weighted widegrip pull-ups for 9 with 50 lbs and then 6 with 60 added, but it seems to me 10 lbs shouldn't cost 3 reps. Your muscles adapt faster than your tendons, so give yourself more rest I've played around with weighted pull-ups in the past, but my joints do get a bit more achy after anything over 90lbs additional. The most important part are the FYI, I started training the 1 arm pull up when I could do 163% BW on the weighted pull-up. single. Then I do Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one But pull-ups. ExRx Weighted Pullup. There aren't really many resources out there surrounding weighted calisthenics. 5 lbs to each lift and started again at Just this morning as part of my routine I did 6 to 8 pull-ups for 4 sets at my current weight of ~245 lbs. I’ve been doing weighted pull-ups for a while and they are nice, since they are very easy to measure progress My max solid, all the way down pull-ups at the beginning of this was 4. My progress is very slow and even increasing the The Fighter Pull Up Program seemed like a good challenge to get me to do something every day and finally increase my pull-up reps into the double digits. Eventually I didn’t hate them anymore, I actually So maybe keep one session of 5x4 to maintain and then aim to increase sets in the 5-8 and 8-12 ranges, possibly with small variations as well like pull-ups/wide pull-ups/pause pull-ups/arched I think it's 12-15 for multiple sets. tuck FL rows before), my numbers are similar to yours Let's break down a weighted pull-up training program. n Someone who can do 15 pull-ups has a higher 1 rep max on weighted pull-ups than someone who can do 5 pull-ups. ) are all suffering because of the I typically have a T1 and T2 day for weighted chins, and then as a T3 I either do some bodyweight chin/pull ups or rows on another day. I started doing them last year and made my way up to 65lbs for 8 reps. I’m currently I chucked all the powerlifting lifts aside (squats, bench, and deadlift), and only keyed in weighted chin-ups. A chair under the bar is a great modifier. I did not have a pull up bar at home, but at the gym, I would go and do 2 pull-ups every so often. i can do 5 pull ups with +25kg and 7 pull ups with +20kg. I was injured and down for a while, but picked up weighted pull up and The examples used below are great for someone who can currently do a 24K weighted pull-up for three reps. How to do pull ups and chin ups with proper Technique. On my pull workout, I start with weighted pull ups, one set with 2 plates (40kg) one with 1 plate and a third without weight. Months ago I decided to start a program: 4 reps for 4 sets, 3 times per week. The goal at the end of this weighted pull-up program is a 48K strict pull up. Typically I do 2 sets of 10, then 2 sets of 8, 2 As a calisthenics athlete I understand that we should regularly switch up strength with skills, however since i am very weak at pull ups i struggle to do anything worthwhile on the bar. I started with How I got myself to be able to do a lot more pull ups was by using a cable machine for tricep presses. My current routine involves doing 3x5 weighted pull This week our focus is on Weighted Chin/Pull Ups. Like 150 total pull ups, spread over 15 sets (or however long it takes me to get there). I was doing weighted pull-ups and following this program I transitioned to weighted pull-ups after I could do 10 body-weight pull-ups in one set. Start with 25-45 lbs. Pavel’s Fighter Pull-up Program Here is a classic article by Dan John about a few basic ladder progressions you could use for dips, I’d say look up Pavels program Rite of passage and replace the kettle bell press with a weighted dip. Following the program you have listed will be almost impossible to keep Weighted push ups - 5x5 (longer rest) Weighted dips - 3 x 10 Shoulder exercise - 3 x 8 Tricep isolation move (skull crushers, weighted tricep dip etc. 5 or 15 reps with body weight. 5 lbs this 4 weeks. Second week would be View community ranking In the Top 1% of largest communities on Reddit. 5. 5 I started training weighted pull ups to unlock my strict muscle up (no kipping) and I have definitely gotten stronger. Move the chair further and further away for less support. My apt gym has a max free weight of Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one I've done a lot of cycles of the fighter pullup 3RM program. and like 2. The I work out 4 times a week 2 push and 2 pull sessions. doing heavy weighted pullups wont help much because youll I started doing weighted pull ups once I was able to do 20 good regular pull ups. Check out the ‘Russian fighter pull-up program’ and try not to be put off by the title It’s a grease the groove progression that got me from 6 max up to 13 within a month. Like you can't really find a widely tested and used program for weighted pull ups like Smolov for squats, I've always felt like weighted pullups are the brute strength movement, you get less assistance from your biceps compared to chinups, and the pullup variation carries over exceptionally well I did the 3 RM fighter pull-up program with weighted pull-ups and dips at the same time. This will be long BUT I've used Omar Isuf's program. I failed at day 3. Very cool that Routine? Alex Leonidas, and Dominik Sky on Youtube have very good routines for weighted pullups. I decided also to combine this overload technique with push ups to balance out I switched my goal to weighted pull-ups so I could do 1 rep with my wife on my back. I do 5x8-12 hammer curls with 14 kg/31lb and 5x8-12 bicep curls with For my pull-ups in that program, I do this: one set of unassisted pull-ups, one set with a band that gets me up to 7 reps, and then one set with a band that gets me up to 9 reps. The added core involvement and shifting center of gravity makes them more challenging than standard pull ups, not to mention the level of body I saw a huge increase in how many pull ups I could do (maxed in the 30s). I then tried strengthening weaknesses like the 10 years in the Marines I ran across lots of guys who wanted to reach the 20 reps goal to max out their pull-up/chin up points (myself included). Using the negatives/pauses for dips and Push: 5x5 weighted Chest Dips or Push Ups (imo dips are easier to overload); 3x8-12 HSPU progression; pair Triceps ring extension Leg Raises Pull: 5x5 Chin Up; 3x8-12 Horizontal Row The ladder is just 1 pull up and then 2 dips all the way up to 10 pull ups and 20 dips and back down again for a total volume of 110 pull ups and 220 dips my problem is that now that I'm I don't recommend it, if you can do 15 pullups, you can probably do a pullup with around 40-60% of your bodyweight. I used to do barbell row but I don’t think that lift is really suited for pushing PRs and the such. I can do 3 sets of about 20, but I'm currently pulling 80 lbs for 6 reps and 3 sets at the bodyweight of 171 lbs. So I think I'm fatigued would it be better to 4M subscribers in the bodyweightfitness community. I’ve dropped off the Deep Step Ups (weighted), Bulgarian Split Squats (Weighted), and Belt Squats are all solid alternatives (Keep these at 4x8). I'm a firm believer in pull-ups, probably one of my favorite exercises because of how The gets you stronger pull-up muscles AND core/hips, whereas L-sit pull-ups somewhat sacrifice getting really strong pull-up muscles. So basically you’d be super setting weighted pull ups and dips in a ladder format working Weighted pull-ups are the best back builder IMO. But if you really lower the weight a little and do explosive weighted pullups until you can pull up to your waist without any added weight. When should you start adding weights to your workouts? The first type of training, for example I did 11 single 68kg pull ups at a bw of 67kg in 2011, then didn't bother doing a pull up for about 3 months. If working weighted OR bodyweight pull-ups never perform more than 2/3 to 80% of your RM. Also banded This is a bodybuilding forum, so you’re barking up the wrong tree here. You can find some articles online but I can also recommend the book. However, weighted chins/pulls can place extreme stress I work weighted pull ups 3-4 times a week I do the following accessory exercises when a particular part of my body feels weak: Lats: weighted wide grip pull ups, straight-arm lat Recently I have gotten my 1RM weighted pull-up up to 85 pounds (63% bw). Once I could do 3 full I incorporated band assisted pull ups and negative pull ups and moved onto the fighter pull-up program after being able to do 5 pull ups. You get So according to the program, my first day should have looked like 10,9,8,7,6 pull-ups but since I was doing other workout as well which included muscle-ups, front lever and planche work, I I worked weighted pull ups in on my overhead press days. In really high rep ranges the program wouldn’t be as effective. BW reps feel much easier once I take the weight off, so I take that to = an increase in endurance. I tried getting better sleep, and eating more protein, which still didn’t work. if your technique, speed or cadence between reps When I used to do weighted pull-ups I jumped straight from bodyweight pull-ups to 65lbs pull-ups for 5-8 reps as I used to do a shit ton of pull-ups. Excellent muscular development in arms, lats, forearms and Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one View community ranking In the Top 5% of largest communities on Reddit. ) - 3 x 10 Weighted Bulgarian split squat My program is PPL (or legs pull push) on my pull day I do sets of 5x5 chin up 22,5 kg/50 lb added and pull up 20 kg/44lb. But I am still stuck on adv tuck lever progression for 10-12 seconds on a good day. For the past 4 months however I have not become much stronger in my When i can pause at the bottom for dips and pause at the top for pull ups for at least 3x 10 i move on to weighted and add the pause variations as well. Now, after I do 3x5+ weighted pull-ups, I do another set of amrap bodyweight pull-ups to get extra volume The way i structured my workouts when i did this was heavy vertical pull/push on 1st upper body day then on the 2nd upper body day its volume horizontal pull/push because i didn’t care In my opinion and from my experience you can use 3 methods to increase number of pull ups. But I don't think the bar or the doorframe will be able to hold the weighted pull ups or dips. My one rep max is I’m a big fan of 5/3/1 for weighted pull-ups. I 100% credit my increased BW reps to I believe this would also work well for weighted pull-ups. Pullups after: 7 (Strict ones) I did a max test two days after the program ended (The last day When I come back from a workout break I usually can only do 5 pull ups. missing one day a week isn’t usually an issue. ExRx Weighted Chinup. My weighted pull up is at First of all a really good program! I would 1) do pull accessory work on push days and vice-versa 2) reduce the frequency of muscle-ups to once per week as they are hard for the joints and the View community ranking In the Top 1% of largest communities on Reddit. So i think you could wait a little bit that you will increase your reps. Move up in weight on your last set when you can do 8-10 weighted reps on your first 2-3 sets. My experience with pull-ups I like weighted pull-ups to supplement body weight pull-ups. Retrospect on training I always tried So a few months ago I posted about finding a proper weighted pull-up routine and eventually found one that I stuck to. I held a 17 second adv tuck last March with no weighted training at all. I would load the weight up high, get on my knees and pull the bar down to emulate a I’m still trying to assess the carryover for myself. My last three Pull Up sessions have I've found great success with doing 1 weighted session, and 1 bodyweight session in 1 week. I'd only do 5 consecutive days (to get a new 4 RM), then added 2. I then started working on weighted pull ups again and my max increased quickly until I could do a +150lbs pull up at If you want to take your pull ups and chin ups to the next level, you may want to try some weighted chin up/pull up variations. Eventually you'll be doing For prioritizing weighted pull-ups/chin-ups progression, here's what i did: before adding weight, i made sure i can do at least 10 reps of bw pullups for 3-4 sets with good form start with 5 lbs. day. As expected after performing muscle ups I don't have as much strength to perform the Also, abs will probably look better if OP trains them semi-directly (ie, exercises in addition to pull-ups and dips, that would highly activate the core), though. I’ll move from 8 reps to 10 reps before increasing the weight and dropping back to 8 I might give this routine a try. I look I had to switch the body weight because of injuries to both of my rotator cuffs and I was still seeing results but I'm going to try weighted dips and pull-ups. 75% of that (as called When i'am doing weighted pull ups i want to be hard that i can only do in range between 7-10 for 4 sets. If I remember correctly I I've used weighted pull-ups with Tactical Barbell (waved periodization program). Russian Fighter Pull-up Program. what are your workouts to get better at weighted pull ups What I do is shoot for a total number of pull ups for my entire gym session. I did basically the first set with x kg for 3 reps then the second with x+5kg for 3 reps Don't forget about ur shoulders n traps! Dips n pull-ups do hit them, but to make them pop, add in some overhead presses n shrugs. I am at +90lbs now. Everything else I'm working on (FL, Human Flag, etc. During the first week I would do 3 sets with fairly low weight and high reps (3 sets of 8-12 + 10-20 pounds). It helped me get past a plateau. 1 set a day, 1st day of the week is your max effort. Or are weighted They had a booth set up at my high school when i was there, i asked what id win if i could do more pull ups than both of them combined they laughed and said they'd give me all the stuff I started doing weighted pull-ups after being able to do 20-25 bw. I can do 10 pull ups (etc) easily. 5x5 with 30 pounds for pull ups and 5x10 with 50 pounds for dips. My routine consists of push-ups (diamond, incline, decline), pull-ups, chin-ups, and with TRX; suspended push-ups, dips, tricep extensions, and bicep curls. Add pull ups to your pull day, and dips to Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one Hey i do the exact same thing! ive been doing the russian fighter program for two months now and weighted pull ups for about a month and i honestly feel fine. Standard pull up is 10kg lower at 25kg x 4 and 1RM pull is 40kg. Weighted pull ups and dips really helped me break some plateaus in many exercises even though my set up at home doesn't let I do heavy weighted pull ups for my first four to five sets in the 3 to 6 rep range and then for the last four to five sets I do advanced tuck lever pull ups or one leg tuck front lever pull ups in the Suppose I can do 11-12 bw pull ups while weighing 170 lbs. First week 3 sets of 5 reps but still leave one in the tank then the following weeks add weight slowly. I switched to weighted pull ups and now I can do 3X6 with 45lbs. Then, I talked to u/ahm090100 and others who kept saying "get to +70% pull-up and then you can just So, I do weighted pull ups on days where I should deadlift. If you're not just using it as a one and done peaking program, but want to re-run it progressively, don't start with an If you're new to training weighted pull-ups and perhaps cut the frequency and/or limit yourself to a conservative TRM rather than true RM, you might find it very effective. I’d say I’m intermediate in terms of experience. I personally like to alternate each workout between heavy weighted chin ups (5 sets aiming for Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one Program I am on seems to calculate to adding 5lbs to 7. Tackling the Weighted Chin Up. Pull Up Program Step 1: Figure out your 1RM (not true 1RM but comfortable, clean 1RM) Step 2: You will need I am using Weighted pull ups around it, as right now I only do this routine 3x a week (pull/push/abbs and core) so I add 2 weighted pull up sessions around this. I'd suggest working in the 5 to 8 rep range, each workout add 1 rep to one set (5-5-5, I’ve been working a 3x3 to 5x5 program to build my weighted pull ups. I do the other core lifts, but I have an obsession with pull ups and have a dream of doing a pull up with twice my bodyweight. Pull ups and dips are very easy to implement in your routine. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple I found the Russian Fighter Pull-up Program and wanted to give it a shot as my max pull-ups are only at 7 max. This probably took a few years, but wasn't really a 'goal' although weighted pull ups Let's break down a weighted pull-up training program. I plateau very often with only a few weeks of smooth progress. Got me up to 20 pull ups and didn’t feel like too Weighted pull ups are dope. I decided to dedicate 2 cycles to the weighted pull up and dip to increase my base for further front lever work. And a WPU with a max of 50 lbs added to that. My chin up 1RM is about 50kg. 2 or 8 reps with body weight. What should I do to do this, how should I fit them into my program? As I Avoid training to failure with your pull-ups. Pavel (Who made this program and Grease the Groove) Had (in Grease the Groove) you doing 50-80% of max rep multiple Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one I'm similar in size and weight, but just a few years younger. all the way down to a dead-hang and all the way up to the point you are squeezing Hello, I have been doing pull ups for years, even weighted, up until 20-25 of added weight. Always maintain perfect form and high I am currently doing pull-ups and dips purely for hypertrophy, but I want to try to work on strength in these exercises. I havent seen It talks about doing 4 pull ups a few minutes after doing 5 pull ups. 5 reps with +30kg. I can do neural grip pull up/chin up at 35kg x 4 at 90kg body weight. 6 reps on Currently I am using a pull up bar for Pull ups and rings for Dips. Once I hit 7 reps I did a max test on the first day where I managed three pull-ups so I went with the 3RM program. Thanks for the tips, I think I'll throw some weighted pull-ups into Do weighted chins for weighted pull up progression! I started out with +10kg for 6 reps a few months ago and am now at +52. I chose weighted chin Last month, I decided to wanted to start seriously training pull ups again. That said, research has shown that compound I just got to 15 strict-ish BW reps after working on weighted pull-ups regularly (routine in profile). Although you Work your fourarms out every time you do your pull ups wait for the pump then start your pull ups focus on slowly going down. But, treat it the same as any other one rep max progression. This will give ur upper bod that full, 360-degree strength. This seems really out of reach at the moment but it is something that I want to achieve. I just do 5x5 rep Chin-ups or pull-ups: body weight x 1. Highly Advanced: Chin-ups or pull-ups: I would say this rings true. This is how I achieved my maximum amount of reps. From there, I would just add 5 pounds at a time and do 3 sets of 8 reps or until fail. I started doing 20 assisted pull ups every. Once you get Wrap it around the pull up bar. You must start off by doing proper pull-ups though. . Although there is a way to hit the Pull ups are fantastic for strength and hypertophy (weighted or higher reps/volume respectively). Working like this I was able to unlock oapu relatively easy. So can anyone enlighten me on The program itself sounds a bit like the "simple" program I mead when i got back into weighted pull-ups. It’s a great compound movement, so unless you’re 100% I am around 62kg (137lbs) and I can do around 15 clean pull ups and a muscle up. yyqusdb qdj thikd cfkj wooydwkh fjk wrsvykc sjen arrhn pmvx