Books / No. 02
Ten weeks from a dead hang to one strict rep.
The pull-up is the test most men over fifty skip, and it is the one that separates them fastest. This takes a man who can hang from a bar and turns him into a man who can pull his chin over it, once, without cheating.
$14
Most requested · 18 pages · PDF
- Ten weeks written out session by session, with the exact rep counts
- The three gates that have to be in place before a pull-up is a realistic ask, and none of them is the pull-up
- Band assistance that genuinely tapers instead of hiding the work for six months
- The elbow and shoulder prep that keeps the ten weeks uninterrupted
- What to do in week six when it stalls, because for most people it does
Get told when it lands All five books
Not on sale yet. The first hundred readers of each book get it at half the price above, and the list below is how you hear about it in time. One email when it is ready, and nothing else.
What is in it
8 chapters, 18 pages.
- 01Read this firstWhat the book assumes, and the one thing that disqualifies you
- 02The honest timelineWhy ten weeks, and what happens if you are not there at the end of it
- 03The three gatesHang, row, and the joint prep nobody does
- 04The anatomy of one repWhat a strict pull-up actually is, and the four places it goes wrong
- 05The ten weeksEvery session, every set, every rep count
- 06Week sixThe stall, why it arrives, and what to do about it
- 07After the first repGetting to three, and then to eight
- 08The one-page cardThe whole programme, printable
A page from it
How it reads.
From Part Two
Week one feels like proof you have not lost it. Week three is when the elbow sends the bill.
A ten week programme that adds load carefully is not being cautious for its own sake. It is buying you the right to train hard in week eleven.
The First Pull-Up After Fifty, Part TwoHonestly
Who this is for.
You can hang from a bar for ten seconds today, even if that is all
You have tried and stalled, and you suspect the problem is not effort
You want one specific thing fixed rather than a general programme
And who it is not for.
You have a shoulder that hurts at rest. That is a different problem and the book says so on page one
You already do three strict pull-ups. The last chapter covers you and the other seven do not
What it needs
The kit this book uses.
Links go to Amazon and a purchase through one pays me a small commission at no extra cost to you. It does not change what gets recommended.
Where this shows up
The free pages behind it.
Before you ask
Four questions.
How long does it really take?
Ten to sixteen weeks from a thirty second dead hang is a normal pace when the hang work and the row work are done properly first. The book is built on ten and about a third of people need fourteen. Repeating weeks seven to nine is the whole contingency plan and it works.
What if I cannot hang at all yet?
Spend three weeks doing nothing but hangs before you open the programme, then start. That is written into the first chapter rather than left for you to work out.
Is a doorway bar enough?
Yes. Two of the eleven tests need somewhere to hang and nothing else on the gear list buys you as much for as little. A bar and a set of loop bands is the entire equipment requirement.
Will this work if I am sixty five?
The programme is written around the rate at which connective tissue adapts rather than around an age, so the structure holds. Expect the longer end of the timeline, and take the fourth week in each block rather than skipping it.
The list
Half price for the first hundred.
The First Pull-Up After Fifty is in production. Put your address in and you will know the day it lands, at the launch price. One email per book, and nothing else the list is ever used for.
The rest of them
