WPU - negative progress

[C.B.]

I have been doing TB for a few months now. I did base building using UNweighted pull-ups. I then did a Fighter cluster of BP, SQ, WPU for 6 weeks. I am now half way through a new Fighter cluster of OHP, DL, and WPU.

I find that my weighted pull-ups, while keeping the weight the same, are getting harder and I can do less.

How do I break through that? What's up with that?

[Aiwacht]

What are your sets & reps on all lifts? Also, are you doing them before or after DL?

[godjira1]

pullups and deadlifts in same sessions are tough. I usually avoid that. only 1 grip-centric exercise per session to prevent grips from being the limiting factor for exercises. YMMV... my grips are usually quite tired from regular bjj to start with.

[RileyNadoroznick]

Just throwing this out there, but I have seen similar issues with my athletes in the past. It could be a variety of issues, but one thing I've seen make a huge difference, seemingly overnight, was getting a good massage. If you're doing a lot of DL and WPU, chances are you're getting pretty tight in the back and forearms.

I've seen people's performance drastically improve after having their lats and forearms cleaned up a bit by a good therapist. Once those muscles can relax and move freely, pull-ups seem to magically feel easier.

[C.B.]

Sorry for the absence when I asked a question.

My sets were designed based on my 1RM of BW+45# (total of 260ish). At first, I was able to do 5 sets of 5 in accordance with Fighter. As time went on, and I did one block, then another block, I "struggle" (good form) to do 4 sets of 5 with a 20# vest. I don't get it. Maybe it is grip strength as suggested, but...

I was doing a BP, SQ, WPU, then switched to dumbbell mil press, DL, WPU. I usually do them in that order, but not always. I don't feel as if my grip is tiring. I just have a hard time pulling myself up. I can hang a lot longer than I can pull.

I will try massage. Not a bad thought. I can try foam rolling first if you think that might help...

[TBPenguin]

My sets were designed based on my 1RM of BW+45# (total of 260ish). At first, I was able to do 5 sets of 5 in accordance with Fighter. As time went on, and I did one block, then another block, I "struggle" (good form) to do 4 sets of 5 with a 20# vest.

C.B., An 80% load is still under your BW. With 20 lb hanging that is a 90% load.

How many BW reps were you able to get before you started this?

[C.B.]

So I had massage done on the forearms and the lats, but that didn't do as much as narrowing my grip about 1-2" per hand. Makes no sense to me, but that helped. Also, going back and doing reverse rows helped as well WAY more than I thought that would.