How I Built a +80kg Weighted Pull-Up — Key Takeaways
Once a week, ramp up to a heavy single on chin-ups/pull-ups, then follow with back-off triples at ~80% of that max to build your one-rep max over time.
Key takeaways
Weekly heavy single builds 1RM: ramp to top set, then back off
Weekly heavy single builds 1RM: ramp to top set, then back off
- Progressed 65kg→70kg→75kg→80kg chin-up over several weeks using one heavy single per week
- Primes nervous system for max strength display before adding volume
After a heavy single, add triples at ~80% 1RM as back-off sets
After a heavy single, add triples at ~80% 1RM as back-off sets
- Used 65kg triples after hitting 80kg single (~80% of max)
- Kept well shy of failure to add high-intensity reps without excess fatigue
Rotate training goals seasonally instead of chasing one metric year-round
Rotate training goals seasonally instead of chasing one metric year-round
- Alternates between high-volume weighted calisthenics phases and strength/1RM phases
- Avoids burnout from narrow specialization while still making PB progress (80kg chin-up at 33)
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In this video
- 1m80kg Chin-Up PB and Weekly Progression
- 1mHeavy Single Plus Back-Off Sets Method
- 2mWhy This Approach Builds Strength
- 2mRotating Training Goals After 17.5 Years
- 3mWhy Competing Isn't the Goal
“All things considered, your training has to be fun. And you need to decide that.”
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