Pull-up Progress

More context is in the updates. I train on a Hammer Strength Chin/Dip/Leg Raise.

Proper pull ups. Started August 12, 2026. Got 1 decent one after getting proper form down. Lat pulldown 105lb at the time. Proper pronated, full extension pull ups:

2026-10-13: 1x10 35lb bicep curl warm up (day 2 pulls) PR 10 let's gooo
2026-10-11: last I checked, I was 151.8lb, but right now I’m 154.4. I’d say sometime end of september to beginning of october, I brought my elbows forward, and my shoulders stopped hurting (I think in September, my elbows were more parallel, so my shoulders twisted weirdly). I think that’s what set me back from 6-7 to 5 when I made the switch, but I feel much better doing pull ups. Beginning of September, doing scapular pull ups helped immensely, and my shoulders haven’t been a weak point in awhile. I’ve already discontinued practicing them since beginning of October. Warm up 1x5 30lb bicep curls. PR 9, (long 5-7 min break) 8, 7
2026-10-07: 1x5 bicep curls for warm up, 7, (4 min break) 8, 7 regular, 3x5-6 10lb above elbow partial pull up, 5 regular
2026-10-06: 8, then 6, then 4 then, 5. I think the initial bicep curl (it’s day 2, pull) help em warm up. But slowly upping the PRs.
2026-10-03: 2x7 good progress, 3x3 weighted 10lb full pull up for increasing volume, and then another normal 4 reps
2026-10-03: pull up progress was faltering, barely getting to 5 in last couple days. gained to 156lb and dropped to 153 this week. today 4x6 full extension via good breathing, one breath per rep (inhale at bottom). Weak arms pretty much now instead of shoulders. I also think my technique is better with my elbows pointed more forward. Did bicep curls first beforehand which may have helped. I also had a lot of WF Kimchi and my sleep schedule off (it’s fri midnight or sat morn). My current lat pulldown is 120lb life fitness, and I think I’m ready for the next at 135lb, so this is likely helping a lot.
2026-09-27: 6. Regressed. I identified why; I haven’t been doing the scapular pull first before pulling up with my elbows. Before I did that, I did 6 then 3/4. Once I did proper scapular pull with my shoulder blades, I did it much easily, just tired on the elbows. ChatGPT recommended I practice dead hang to 90 degrees instead of full pull since scapular is all set after just 2 weeks. Also my right shoulder hurt after not doing the initial scapular pull from the dead hang pull up; once I rotated my elbows a little more forward, it felt much better.
2026-09-17: 7, new PR. Then, 4, 4, 4, 1. 3x20 scapular pull ups. I also tried out the dip belt 10lb neutral grip, and I got 5 without a sweat
2026-09-16: I reached 6 sometime in the past week, but officially I’m at 6 full pull ups now with 120lb lat pulldown. I’ve also been doing 3 sets of scapular pullups the last 2 weeks, and the last few days, I’ve been doing 3x20, mostly at a fast pace, so I slowed down today. Pull ups progression (full): 6, 4, 3, 2
2026-09-10: 5 in a row again, not as tired as 4 days ago. I tried yesterday (wed, before push day 3), and only got to 3. Might’ve starved myself a bit more
2026-09-06: 5 in a row again, 10 half pull ups to chin.
2026-09-05: 5 in a row, no cheating though it’s a rest day. Second set only 3.
2026-09-03: just for something convincing end of my workout push day 3 today I did 2 sets of 3 proper pull ups (second set I definitely cheated on the first of 4, so i counted only the last 3), no shred of doubt unlike previous days. Also slightly tired. But I had made that I had to use my shoulders. Now it’s just strength in elbow.
2026-09-02: 3 sets of 3-4 proper ones, no cheating, perfect form. Slowly moving up.
2026-09-01: 5, may have cheated a little but i started scapular shoulder exercise that helped a bit, so it felt like less cheating at least
2026-08-22: almost 3 (i wouldn’t count the last one poor form). I seemed to have forgotten the elbow and shoulder thing initially so I got 0 at first.
2026-08-18: 2 very proper ones on a push day. Super happy. Some days I couldn’t get more than 1.
2026-08-14: 1.5ish proper, set 2 just one