Hey guys, maybe I’ve missed some direct answer to this, but I haven’t found it yet. I’m in the middle of my SSLP, weighing around 246 and trying to lose. I’m not strong enough to do a single chin up. I can dead hang for 15 seconds or so (haven’t really timed), but pulling myself up is not even remotely going to happen. I don’t have bands but the gym has a chin assist machine and for my first 3 sets of 5-7 per Niki Sims’ article, I had to use the pin selector at 290 lbs (5 lbs short of being maxed) onto the weighted assist. That doesn’t even make sense since it’s 45 more lbs. than I weigh, but I digress. Also, I’m not doing the power clean for a couple reasons. The gym only has squat racks and no real open area to throw a barbell around and I really don’t want to do it without a coach. I’ve been doing Barbell Rows instead, 3 sets of 10 as per Rip’s recommendation in the book. I’m at the point where I feel I need to be deadlifting once every 5 workouts and getting my back strength/chins improving. How do I go about programming this? I know to squat every session and alternate press and bench press, but the original program alternates DL, chins/back ext, Power Cleans, Chins/back ext, DL and so on. However, Niki’s article says to work chins in either on a rest day (HIIT rowing day for me) or after your workout. I’m a little confused here.
So,
- Can I just continue to substitute Barbell Rows for Power Cleans and do the program as written otherwise and leave rest days to be rest days?
- Is there something I need to add to my programming so as to alternate row, DL, and something else so I can keep my DLs to once every fahve workouts and then do chins on my rest(HIIT) days?
- Is 3 sets of 10 on rows your recommendation? By the time I’m done it feels more like HIIT because I’m out of breath AND fatigued.
I know both Jordan and Austin do different programming for someone who can’t chin, but I don’t know if that’s been spelled out anywhere.
Thanks again for everyone’s help here, I really appreciate it!
Current lifts in lbs. 3/2/18 -
Squat - 210
Press - 105
Bench - 125
DL - 215
Row - 130