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PULL Programming



Pull Ups and Good Mornings + considerations for exercise pairing


Consider the following when training:

How will the stimulus of one exercise effect the performance of a following, different exercise.

Metaphysically you can think about this as similar to psychological priming – which is an “..effect in which the exposure to one stimulus influences the response to another stimulus”

So, either…

1)Positive priming effect


2) Negative priming effect

Physically you can have an Activating priming effect (PAP) or a Fatiguing effect

Metaphysically you have a delaying effect on memory recall depending on what word is given prior testing, during a Lexical decision task.

Let us put the metaphysical aside,

Physically, Through experience, one priming technique I have used to successfully improve my pullups and deadlifts

Good Mornings + Pull Ups = “Good Pull Ups”

Monday: Deadlift up to 85% for around 10 total reps (follow loading parameters)

Tuesday: “Good Pull Ups”

Thursday: repeat monday

Friday: repeat tuesday


“Good Pull Ups”

set 1 = good morning, 5rep max for 1-3 reps

super set with little rest in between

set 1 = Pull up

do 2 more sets total

-> How did the pull ups feel?

-> take a longer rest

Set 4 = good morning, 5rep max for 1-3 reps

super set

set 4 = Pull up

-> how did the Good Mornings feel

There is just something about getting good glute and ab activation into your pull ups, specially if they are loaded and you have a belt hanging off you.

After an intense set of pull ups I can always feel exactly were my lats are. Latissimus recruitment helps back stabilization during a hip hinge, and with a movement like a good morning you are able to train the entire posterior chain without excessively taxing your grip.

Furthermore using Good Mornings after a heavy day of Deadlifting is a great break from the more neurologically demanding Deadlift, especially if you are training for something like the Tactical Strength Challenge.

Lastly, the Good Morning is somewhat self limiting, and the nature of movement demands proper core/spinal stabilization.

If you are testing your DL Max on April 23rd during this world wide event held in local gyms near you (TSC), you should probably be limiting your accessory exercises to those that very nearly imitate your ‘sport’.

Using priming correctly can just very well give you an edge over the other competitors this season