“ATTACK THE BAR” PULL-UP PROGRAM SUCCESS STORY: LISA V.
When Lisa V. started my “Attack The Bar” pull-up program around December 1, 2016, she had been stuck at one overhand/prone grip pull-up and two underhand/supine grip pull-ups for about a year. In less than 12 weeks after following the “Attack The Bar” pull-up program, Lisa went from being stuck at one overhand/prone grip pull-up and two underhand/supine grip pull-ups for one year, to being able to complete four overhand/prone grip pull-ups and four underhand/supine grip pull-ups!
One of the biggest changes for her was the frequency that the program had her training pull-ups. At five days per week, it was more frequency than she had trained in the past.
Read Lisa’s story below…
“Thanks so much for your help. I’d gotten one pull up off and on for probably two years but it wasn’t consistent. I really like the core and grip work in your program. I definitely wouldn’t have started suitcase carries or leg raises and I think they made a difference. Plus negatives, which actually aren’t in the program but you specifically suggested them to me in the online group in early January. I’ve asked so many coaches for pull up help, and I think I’ve read every blog post on pull ups. But this gave me a few new tools and forced me to finally be consistent and increase my pulling frequency, and now that I’ve seen such quick progress, I don’t want to stop! 🙂 ” ~Lisa V.
January 17, 2017 (~6 weeks after starting the program)
About six weeks into the program, even after a break and some inconsistency over the holidays, she started to see some progress with her overhand/prone grip pull-ups and on January 17, 2017 was able to complete a set of two overhand grip pull-ups:
Finally hitting *two* strict pull ups in a row consistently. And this is what they looked like after 21-15-9 of hang power cleans and wall balls (plus other stuff). 😂🙈 My form is not usually this bad, I promise, just tired. I did two more sets that were coach approved after this, but they weren't caught on film. If your normal pull ups look similar or you flail about like a fish out of water, try working on a tighter core and hollow position. I like hollow rocks with a PVC pipe and slow controlled negatives. #workinprogress Anyway, I am happy that I've hit this milestone. My pull up journey continues… Check out all the great tips coming from @dianesanfilippo @steph.gaudreau and the pull up queen @ironbodybyartemis — I've been following Attack the Bar Level II for a few weeks now. #girlscandopullups #yearofpullups #pullups #girlsgetpullups #attackthebar
January 20, 2017 (~6 weeks after starting the program)
That same week, on January 20, 2017, Lisa tested her underhand/supine grip pull-ups and also saw progress with those and was able to complete a set of three underhand grip pull-ups:
February 10, 2017 (~9 weeks after starting the program)
About three weeks after that, Lisa tested her overhand/prone grip pull-ups again and this time she was able to complete a set of THREE overhand grip pull-ups, AND you could see that she was moving through the pull with a faster, stronger pull:
3 strict pull ups looking better. If you want your first pull up (or third) you probably need to be consistent. Increase the volume. Something that took me too long to realize. And yes, the massacre behind me is 14.5/16.5. I'll just be over here picking 🍒… #pullups #hardertokill #attackthebar #ificandoitsocanyou
March 9, 2017 (~13 weeks after starting the program)
A month later on March 9, 2017, Lisa tested her underhand/supine grip pull-ups again and this time she was able to complete a set of FOUR underhand grip pull-ups and even attempted a fifth rep! I’m sure she had that fifth one in there:
March 12, 2017 (~13 weeks after starting the program)
A few days later on March 12, 2017, Lisa tested her overhand/prone grip pull-ups again and this time she was able to complete a set of FOUR overhand grip pull-ups!
With the exception of some breaks over the holidays in December 2016, Lisa stayed consistent with the program, and contacted me for coaching guidance along the way, and as a result not only has she increased the number of pull-ups both overhand and underhand grips that she can complete, but also, her pull-ups are visibly stronger, faster, and smoother and she is clearly executing them with explosiveness and speed; two essential skills to master for a strong pull-up!
Congratulations Lisa! I can’t wait to see you start training weighted pull-ups!
Do you want a pull-up program that will help you to build both core and upper body strength, skill, speed, explosiveness, and positive mindset for the strongest pull-ups of your life?
Do you want to be an “Attack The Bar” pull-up program success story?
Then I hope that you will sign up for my “Attack The Bar” pull-up program. There are three levels available.
Included with the single sale purchase of this training program, you will receive the following:
- Access to the program you purchased from the date of purchase until the end of time.
- Access to the Iron Body Training Systems private online training Facebook group.
- 2 limited email check-ins over the course of the entire program length. For example, 1 email check-in after you purchase your program with any questions about the program and 1 additional email check-in half way through the program with any additional questions about the program and your training and progress thus far. Additional questions beyond the 2 designated emails over the course of the entire program length must be posted in the private Iron Body online training Facebook group. Note: these communications do not include communications initiated by me.
- Video review and feedback via the Iron Body Training Systems private online training Facebook group.
Purchase one or all three levels below:
Attack The Bar Pull-up Program Level I
Level I is a beginner 12-week pull-up program appropriate for people who are not able to do an unassisted bodyweight pull-up yet (with any grip). The program teaches essential hanging, core movements, and band assisted pull-ups to help build strength for an un-assisted pull-up. Completion of the program will have you well on your way to complete at least one unassisted bodyweight pull-up (with any grip).
Attack The Bar Pull-up Program Level II
This is an intermediate 12-week pull-up program appropriate for people who are able to complete 1-3 unassisted overhand grip bodyweight pull-ups and 2-3 unassisted underhand grip or neutral grip bodyweight pull-ups. The program builds unassisted pull-up strength and volume and incorporates essential core movements for building strength and volume for unassisted pull-ups. During the last month of the program, you will have built enough strength to train a combination of both unassisted bodyweight pull-ups and weighted pull-ups.
Attack The Bar Pull-up Program Level III
This is an advanced 12-week pull-up program appropriate for people who are able to complete 5 unassisted overhand grip bodyweight pull-ups, 5 unassisted underhand grip or neutral grip bodyweight pull-ups, and must also be able to regularly complete sets of 4, 3, 3 weighted pull-ups with 10lbs. The program builds both unassisted and weighted pull-up strength and incorporates essential core movements for building strength for unassisted and weighted pull-ups. As a result of increased unassisted and weighted pull-up strength, you will also increase your max set of unassisted bodyweight pull-ups. If you follow the first 6-weeks of the program as prescribed, then during the last 6 weeks of the program, you will experience up to a 10% increase in strength in terms of your max weighted pull-up as early as week 7 of the program.
Join me for this three 3-level pull-up program, and you WILL learn how to Attack The Bar!
After you purchase the program I will add you to my private online training Facebook group for support.
I look forward to training with you!