well I can bench 50kg's 20 times now pretty easily.
I bench 55x10 now.
Can also do a full leg raise while hanging from pull up bar for about 5 reps, and I can do windshield wipers.
My physique is improving constantly. Making all kinds of gains. Also brought home a HB7 for a ONS last weekend. So I am reaping some rewards already.
Gotta keep hittin the gym though.
I can do pushups for 5 sets of 20 sets, to make 100, if I take 5 mins rest in between, but my shoulders and wrists are a little messed up the next day if I don't warm up. I can do a 1 minute pull up isometric hold, or I can do about 7 pull ups before my shoulder starts hurting.
I'm listening to
A Navy SEAL on how to improve pull ups.
According to him, from 5 sets or more it goes from strength training to endurance training. To increase endurance there are a number of methods.
There is the pyramid method. Going up from sets of 1 to 10 reps then back down from 10 to 1. If I start to fail at for example the 4th set, do them assisted, or negative, jumping etc. Do about 3 or 4 failure sets. If there's no way to go back down the pyramids, do supplemental exercises like dumbbell rows, bicep curls. Go from harder to easier exercises.
Also there is a superset method of doing 100 pull ups, 200 push ups, and 300 sit ups in a certain amount of sets, each set spanning 2 minutes. No rest in between sets.
There is also the pull-up push. You take the maximum amount of pull ups you can do, multiply that by 5, and do that every day for 10 days. You can mix up the sets and reps as long as it adds to that max amount. For example pyramid it up and back down, or do max rep sets. Or you can just do 5 equal sets.
On days you work out, add the 5xmax reps. On days you don't work out, just do it throughout the day.
There is also greasing the groove. Do about 2/3 of your max, 4-6 sets, 4-6 times a week.
There is also the Armstrong pull up method.
Also, according to science most strength is built during the eccentric portion of the reps.