This content is designed to put you in the best position for success in the final 4 weeks of this 8-WEEK PULLUP SPECIALIZATION PROGRAM. See the full program here: https://members.thedailybj.com/8-week-pullup-specialization-programs/videos/8-week-pullup-specialization-programs

TWEAKS FOR 6-8, 10-12 AND 15+ PROGRAMS

Follow the exact same plan as outlined in Weeks 5-8 of your specific pullup plan but make the following adjustments to your daily 4th and 5th sets AND your weekly equalizer set:

4th Set- MAX POWER SET: Perform each rep as explosively as possible from a 4-second dead hang with no pause at the top. Power exhale through your mouth to the top of each rep, come down fast, and then take a 4-second inhale from a dead hang before your next rep. Perform the final rep of each set as slow as possible on the final eccentric phase using slow and shallow breathing. This will help you power through the last few reps (instead of slowly grinding) when you re-test your PR at the end of the program.

5th Set- MAX SPEED SET: Perform continuous reps as explosively as possible with no pause at the bottom or top. Power exhale through your mouth to the top of each rep and then immediately power inhale through your nose as you lower back down to a dead hang fast but under control. This will help you get the first half of your reps done faster when you re-test your PR at the end of the program.

Optional 6th Set- TRIPLE HANG SET: Pullup and hold the top position for as long as you can with 1-2 seconds before failure. Then slowly move to the middle position with the arms bent at 90-degrees and hold for as long as you can with 1-2 seconds before failure. Finally, slowly move to the dead hang position and hold for as long as you can with 1-2 seconds before failure. Use slow and shallow breathing throughout; in through the nose and out through the mouth. This "tensioning" squeezes out some extra eccentric and isometric strength that could deliver an extra rep or 2 when you re-test your PR at the end of the program.

EQUALIZER SET- Perform a triple cluster extended set after AMRAP - 1 on your 5th and final set on the 5th and final day. So do as many reps as possible, stopping 0.5-1 rep short of failure. Release from the bar and rest/pause for 10-20 seconds (or 2-3 breaths). Then do AMRAP-1 again. Release from the bar and rest/pause for another 10-20 seconds (or 2-3 breaths). Then do AMRAP-1 again. Release from the bar and rest/pause for another 10-20 seconds (or 2-3 breaths). Then do AMRAP-1 for a final time.

TWEAKS FOR ZERO, 1-2 AND 3-5 PROGRAMS

Follow the exact same plan as outlined in Weeks 5-8 of your specific pullup plan but make the following adjustments to your daily 4th and 5th sets AND your weekly equalizer set:

4th and 5th Sets- TRIPLE HANG SET: Add 1 slow triple hang rep to the final rep. If you can’t do a solid single to get to the top, just jump or cheat up to the top position. Then hold the top position for as long as you can with 1-2 seconds before failure. Then slowly move to the middle position with the arms bent at 90-degrees and hold for as long as you can with 1-2 seconds before failure. Finally, slowly move to the dead hang position and hold for as long as you can with 1-2 seconds before failure. Use slow and shallow breathing throughout; in through the nose and out through the mouth. This is a form of "tensioning" that will increase the rate and amount of force production at the 3 key spots in a pullup rep. It will also help you break past the sticking point for more consistent singles, doubles and triples.

EQUALIZER SET- After doing AMRAP - 1 on your 5th and final set of the day, perform max reps of self-assisted pullups in 5 minutes, using short 10-20 seconds rest/pauses (or 2-3 full breaths) as needed. This extra volume will help build some supportive muscle and joint stability plus further dial-in technique and mind-muscle connection. Use a 2-3 second eccentric phase and pause at the top and bottom of each rep. This is NOT about the number of reps. This is about accumulating more time-under-tension and relaxing under metabolic stress.