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^^^^Yeah, basically something like that. It's about body learning....practice. You get better at something you do more often. It's as simple as that. Any time I do pullups in particular more than just once a week (which is most of the time) I make better progress on them, assuming I don't overdo them.

You have to think about it logically. It really doesn't need any fancy science if you do. You want to get better at pullups. They give you trouble. But all this time what have you prioritized? The thing you are better at (in general, I mean, notwithstanding learning JS rows)..rows. Now playing to your strengths is good but certain movements in themselves play to your strengths and improve them. Pullups is one of those.

But I'm not talking some extreme thing. You know like Pavel with his "greasing the groove" scenario where he talks about doing something 3 times a day. That may be fine and well for someone obsessed with bodyweight exercises but it gets a little muddy for someone engaged in some serious strenght training.

But it's very similar to the reason I have you doing box squats on lower 2 with more volume. All that low intensity repping helps your body learn the movement. So when you switch it to heavy work you'll be much more successful in a shorter period of time. But with the squats you have the ability to change the resistance and do a lot of volume. With pullups you can't change the resistance (unless you use the assisted pullups thingy..which is not the same exercise) so you up the frequency. In a perfect world, if you could pull it off, doing something more often with less volume would work better, to tell the truth. But either way works very well.

The thing with negatives is about people who can't do one rep. You do negatives until you can pull off a rep unassisted. Then you could do a rep and some more negs until you get better, so on and so forth.

A basic progression recommendation: Right now I don't know what kind of rest periods you are using. With the reps you are getting right now I would take nice long rests, at least 3 minutes, until you can pull off around 8 for 3 sets. Then start shortening the rest periods. Before you know it 10 reps won't be a problem.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Grip work is good. But like I warned you be careful. Don't over do heavy holds only. You can burn out the tendons in your hands pdq. Instead mix it up with rep work of different kinds. Also don't underestimate the contribution of forearm work to grip strength.

ok cool. ill do something different 1x a week like u suggested. i did do a little bit of forearm worrk (the exercise u and i talked about "the wrist roller" a bit. ill do it more religiously next time. i just wanna try different things.)

thanks E

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Yeah, those are good. Barbell wrist curls behind the back are very good too. You can use a ton of weight. What I like to do is do something like the wrist roller or wrist curls regularly and mounting up the poundage and/or reps/sets. Then I follow each session with a dead hang for time pretty much immediately after. If while doing that my dead hang time doesn't decrease I know I am making some good progress. It's painful though

ok, so let me get this straight just so i have it all down right.

basic exercises for forearm and grip work are:

1.) wrist curls behind the back

2.) wrist rollers

3.) farmers walks

4.) static holds

5.) deadhangs following a forearm exercise

6.) wrist curls and reverse wrist curls

7.) hammer curls (my fav lol)

do i have the list down right?

You gotta save the smashing spinal cords for after the workout bro, i'm suprised you even went to the gym after having sex. Thats dedication man, but trust me, save the sex for post workout cardio

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

haha....no dude.....i dont like post workout sex....i have no energy to have post workout sex.....and as long as im able to fulfill my target lifts with the planned weight, i got no probs whatsoever with pre workout sex lol...

hahah to each his own, I personally cant do it. I have no energy after sex at all, but whatever works for ya homie.

i understand...with me its the other way around...except i can workout after sex provided i eat food...if i dont eat food im screwed...like today....otherwise i think on almost each and every training day that ive had this summer ive had sex but i always have it like an hour before my workout and i eat something like a banana or 2 scoops of whey or both or something else which has carbs + protein in it like right after sex...then im all good to go hehe

Summer '07 Upper-Lower Split
UPPER 1 - WEEK 8

Workout:-

Flat Bench Press @ 95% of 1RM = 3 sets x 1 reps x 205 lbs (90 kgs)

Regular Rows = 2 sets x 6 reps x 185 lbs (85 kgs)

Low Incline Dumbbell Bench Press = 4 sets x 6 reps x 60 lbs (28 kgs)

Dumbbell Rows = 2 sets x 12 reps x 85 lbs (38 kgs)

Facepulls = 2 sets x 10 reps x 85 lbs (40 kgs)

Bar Rollouts = 2 sets x 10 reps

TOTAL POUNDAGE:-

W6 --->>> 6,315 lbs
W7 --->>> 7,730 lbs
W6 --->>> 6,780 lbs
W5 --->>> 9,580 lbs
W4 --->>> 10,170 lbs
W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs

Overall Impression:-

good workout

Bench Press: difficult work.....im very happy with my performance here....my strength hasnt reduced and this was fun stuff....

Regular Rows: this was difficult after yesterday's workout...

Low Incline Dumbbell Bench Press: smooth reps....im gonna increase the weight the next time around...

Dumbbell Rows: damnit...this was shit easy...again...next week, im switching this to chin-ups.

Diet: ate VERY well today. lots of chicken.....

Overall: no soreness from deads at the moment. only my hams are fried....but otherwise im in good shape. bench form was great so im happy. everything was good.

have a good week y'all!