Matt’s Training Log: Pull-Ups World Record Attempt Week 1

In the next 8 weeks, Matt Bogdanowicz will be submitting his training log for his world record attempt in the 30 minute pull-ups on October 27. You can read his log here on Speedendurance.com. Good Luck Matt!

Training Log 30 minute World Record by Matt Bogdanowicz

Intro
8 weeks
Workouts: Aug 26-29 including 3 time trials
Weight 143 – 64.8kg
Height: 5’9” – 1.75m
Body Fat: 6.5%
Record attempt: October 27th

First two weeks of training designed to prepare for stricter workouts during the next 5 weeks. The first two weeks; overall numbers, sets, and weight lifted is not the focus, simply preparing the body.

Sunday, August 26
16-17 minutes length
11 sets – Straight bar
Weighted pull-ups
Total reps 100
Total weight lifted above body weight: 2,795
Weight chain belt weighs 2lbs i.e 37lbs = 35 pound weight plate = chain belt

1. 16x 12lbs
2. 12x 27lb
3. 8x 37lb
4. 8x 37lb
5. 6x 47lb
6. 6x 47lb
7. 7x 37lb
8. 6x 37lb
9. 8x 27lb
10. 10x 27
11. 13x 12

Tuesday, August 28
Weight Room- 14 sets back extensions
General conditioning Rep range from 8-12
Weight moderately heavy resistance
(Not necessarily in order)

2 sets Seated Lat pull down Wide grip
2 sets seated lat pull reverse grip narrow
2 sets seated row Life Fitness machine, one wide grip one narrow neutral grip
2 Sets rear delt fly Machine
2 sets seated cable row, independent handles
1 set Bent over row Smith rack
1 set Dumbell row each arm
1 set single arm lat pull down with single handle attachment (rotating grip)
1 set Dumbbell Pullovers

Thursday, August 30
Bodyweight pullups
Total 225
3 sets of 5:00 minutes with equal rest period
75 pull ups per set. Multiple sets from 5 to 15 reps

Saturday, September 1
Weighted Pull ups
13 sets 120 reps
Goal 4,000 lbs over body weight