If you want to increase your bodyweight exercise rep numbers, take a look the Bodyweight Exercise Training Program Scheduler. It was created by a redditor named Engessa. See this thread. He combined the dip program from 150 Dips, the squat program from 200 Squats, the push up program from 100 Push-ups, and the 200 Sit-ups program into one single spreadsheet.
My goal is to do 30 consecutive pull-ups before March 1, 2015.
I'm going to try Armstrong pull-up program and will track progress here, so you will know whether it works or not :)To keep me motivated and to give @raol an instrument for friendly trolling this gist will remain public.
Week 1 (December 8-12)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 60, 50, null | 14 (missed other) | 14 |
| Tue | null | 1,2,3,4,5,6,7,7(f),5,4(w) | 44 | last rep with additional weight. |
| Wed | 55, 27, 65 | 6 * 7 (sets), 5, 5 | 52 | failed to do second set with wide grip |
| Thu | 50, 65, 40 | 7 * 7 (sets), 6, 5 | 60 |
| Fri | Missed a day as we've had a party on Thu |
Also did 16 + 8 on Sat and 10 on San.Week total: 170
Week 2 (December 15-19)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 67, 41, 30 | 18, 10, 7, 6, 6, 4(w), 9 (chinups) | 47 | 4 weighted and 9 chinups are not counted, as they are out of the program scope |
| Tue | 65, 44, 41 | 1, 2, 3.9, 7(f), 5, 3(w) | 57+3 | additional 3 weighted |
| Wed | 7*6(sets), 6, 5, 4, 4(w) | 57+4 | Skiped pushups as felt uncomfortable pain in arm |
| Thu | Skiped because of pain in shoulder |
| Fri | 7, 7(w), 7(w), 9(w), 8 | 38 | Weight - 5kg |
Week 3 (December 22-26)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 18, 9, 7, 5, 6, 2(w) | 45 |
| Tue | 64, 40, 30 | 1-10, 5, 4 | 64 |
| Wed | 7*7(sets), 6, 5 | 58 |
| Thu | 7*4(sets) | 28 | Skipped, due to a pian in shoulder |
| Fri |
Week 4 (December 29 - January 2)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 19, 9, 7, 6, 6 | 47 |
| Tue |
| Wed |
| Thu |
| Fri |
Missed week due to pain in shoulder.
Week 5 (January 5 - January 9)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 19, 9, 6, 6, 8 | 48 |
| Tue | 1.10, 9, 7 | 71 |
| Wed | Skipped |
| Thu |
| Fri |
Week 6 (January 12 - January 16)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon |
| Tue |
| Wed |
| Thu |
| Fri |
Had not trained as got a cought.
Week 7 (January 19 - January 23)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 19, 9, 7, 5, 4 | 44 |
| Tue | 1.9, 6, 6 - 5, 9 | 57+14 | Two additional sets |
| Wed | [x],[x],[x] | 7*9(sets) | 63 |
| Thu | [x],[ ],[ ] | 7*9,6,5 | 74 |
| Fri | 8, 8*2(w),10(w),10(wide) | 44 |
Week 8 (January 26 - January 30)
Starting from this week I'm doing weighted pull-ups (+16 kg) all days except on Monday, when I do 5 max attempts.Weighted pull-ups schema: one unweighted working set, three weighted working sets, and one unwaighted cool-down set .
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| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 21,8,8,6,6 | 49 |
| Tue | 6, 3*6(w), 6 |
| Wed | 7, 7(w), 7(w), 6(w), 6 |
| Thu | 7, 7(w), 7(w), 6(w), 7 |
| Fri | 7, 7(w), 7(w), 7(w), 7 |
Week 9 (Fabruary 2 - Fabruary 6)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 22, 10, 7, 6, 7 | 52 |
| Tue | 1-10, 10, 7 | 72 | All sets with additional weight - 5 kg |
| Wed | 7*8(sets), 6 | 62 | All sets with additional weight - 5 kg |
| Thu | 7*11, 5, 3 | 85 | All sets with additional weight - 5 kg |
| Fri | 8,8(w),8(w),7(w),6(w), 9 | 46 | Weighted sets with 16 kg |
Week 10 (Fabruary 9 - January 13)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 23 | Only single set |
| Tue | Have not recorded |
| Wed | Have not recorded |
| Thu | Have not recorded |
| Fri | Skipped |
Week 10 (Fabruary 9 - January 13)
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 22, 10, 8, 7, 6 | Only single set |
| Tue | 1-10, 10, 8 | 73 | +5kg |
| Wed |
| Thu |
| Fri |
So, I'm back
May 18 - May 22
| Day | Push-ups | Pull-ups | Total | Notes |
|---|
| Mon | 17, 7, 4, 4, 5 | 37 |
| Tue |
| Wed |
| Thu |
| Fri |
