Chin up/Push up specifics

[Kguzda46]

Running Strength & Conditioning, also very weak in pushups 20 (max) and can’t do an unassisted chin up yet. I’m 6,3 215 but not particulary high BF or overweight. Before doing S&C was working towards personal goal of doing unassisted chins and getting better at pushups. I was running GSLP.

Questions are as follows:

Jordan had said he sees no reason why I can’t do these supplemental exercises along with the template and already prescribed GPP. I fear it might lead to overtraining and or tendinitis issues? Should I cut the upper back and arm GPP and just focus pn cardio and core GPP . Or should I just do one Arm/upper back GPP session per week along with chin up and pushup work?

My pushup plan is doing Pavel’s method of GTG sets of 50% of max pushups throughout the day 5-6 days a week and slowly adding volume and recalculating max every week or two.

My chin up plan is doing weighted negatives, currently can do 4-5 eccentric chins with 8 sec tempo with 10lbs. Should I do these negatives 1,2, or 3 x a week? After my main workout or separate time or day? How many should I do before adding weight? I usually rest 30 seconds between each negative.

I also have 3 different sized assistance bands and can do about 3-5 with medium band and 8-10 with thickest band. How should I program these and progress on them? How many sets/reps and days per week?

Sorry to be long winded, just trying to provide as much detail and context to help answer my questions. I just want to make sure I incorporate it all together in the smartest way. It’s important to keep working towards the chin up goal and the negatives have gotten me close..

thank you,

Kevin

[Jordan Feigenbaum]

Kevin,

Thanks for the post. Comments in line:

Jordan had said he sees no reason why I can’t do these supplemental exercises along with the template and already prescribed GPP. I fear it might lead to overtraining and or tendinitis issues?

Unlikely. Given that you can't do an unassisted chin up or pull up right now it is unlikely you could do a lot of reps or otherwise apply a lot of stress via chin ups or pull ups.

Should I cut the upper back and arm GPP and just focus pn cardio and core GPP . Or should I just do one Arm/upper back GPP session per week along with chin up and pushup work?

I would make the chin up work your upper back GPP.

My pushup plan is doing Pavel’s method of GTG sets of 50% of max pushups throughout the day 5-6 days a week and slowly adding volume and recalculating max every week or two.

Okay. I don't think I would do pushups that often unless you're pretty good at them already/have been exposed to them frequently. I'd probably cut that in half frequency wise to start.

My chin up plan is doing weighted negatives, currently can do 4-5 eccentric chins with 8 sec tempo with 10lbs. Should I do these negatives 1,2, or 3 x a week? After my main workout or separate time or day? How many should I do before adding weight? I usually rest 30 seconds between each negative.

I would not do weighted negatives. You can just do BW eccentric work. I would do these 1x/wk place of your upper back GPP, whenever you do those.

I also have 3 different sized assistance bands and can do about 3-5 with medium band and 8-10 with thickest band. How should I program these and progress on them? How many sets/reps and days per week?

I would do chin ups or pull ups with the medium band for 1 of your upper back gpp sessions.

[Kguzda46]

Thanks Jordan, just to clarify, ditch the db rows and focus on band assisted chin ups and negatives for upper back work at my GPP sessions. Can I do both at each one or would it be better to do negatives at one and Banded Chins at the other?

Since I’m not getting RPE 8 for 12-20 reps how should I approach these during the 6 minutes? Do ladders for chins for 6 minutes trying to do more each session possibly? For negatives I can easily do 6-8 second eccentric cadence how would I program these during the 6 minute GPP window?

For the pushups, I will listen and ease into them like you said.

[Jordan Feigenbaum]

I think if you're focused on getting chin ups/pull ups then I wouldn't do rows.

I would do one session of eccentrics and one banded.

I don't think I'd do ladders either and I feel like you may be overthinking this. I would do as many reps as possible in the 6 minute window for each. I really think you should be close to getting a chin up pretty soon...

[Kguzda46]

Sounds good, you are definitely right about overthinking it though, you got me on that front, lol.. But seriously, thanks for the time answering my questions..