u/A_Streetlifter

Footage of pull ups sets are sped up 1.5x

Skipped a few sets in this montage but main ones are all in there

This sequence comes right after a proper joint and muscle activation using resistance bands (not shown in the video).
The routine shown here is specifically what I do once I get to the bar. It takes about 3 minutes total (including short rest intervals) and is split into two distinct phases:
-Grip Activation : Switching between different hand placements: pronated (overhand), supinated (underhand), mixed grip, and ending with one-arm hangs. Goal is to prepare the forearms, elbows, and grip strength for the session ahead.
-Movement Activation (Pull-Up Form) : A micro-pyramid from 1 to 5 reps (1, 2, 3, 4, 5 reps with minimal rest in between). Goal is to get blood flowing into the lats/biceps and grease the groove for proper form without creating fatigue.

How do you guys usually warm up before your main pull sets?

Started this training journey in late 2022 by going to the gym and lifting some weights in order to gain weight. Back then, I just wanted to build some size and feel better in my own skin.
As time went on, my goals shifted a little. I realized that what I truly wanted was to gain strength and to be proud of what my body could produce. I then transitioned from gym hypertrophy training to heavy compound lifting focused on calisthenics movements : weighted pull-ups, weighted dips and squats.
Today, my physique is just a byproduct of the work put under the heavy lifts. My approach consists on 4 to 5 sessions a week, heavily prioritizing progressive overload and high-intensity structural blocks.

Using clusters to push through heavy strength blocks. What are your thoughts on cluster sets vs. straight sets for pull strength?

Feedback on the bar path is welcome!

Strength cycle on squats, 3x3 at 145kg today.

Started in 2023, focusing almost exclusively on progressing 3 compound movements: pull-ups, dips, and squats. Secondary sessions included accessory work for support and injury prevention.

Currently studying physiotherapy, so I've also been applying what I learn about movement mechanics and recovery to my own training.

No fancy program, no excessive variety, just consistent progressive overload on these 3 lifts over time.

Timeline of the content:

• First video: end of 2022
• First 2 photos: end of 2023
• Photos 3-4: February 2025, when I fully prioritized progression on the 3 main lifts
• Last 2 photos: about 1 month ago

https://reddit.com/link/1ujvhvo/video/aytt348hdgah1/player