PB1 - questions about GPP chins ups and myo reps

Training Q&A [Moderated]
1

I am on the second week of PB1. I am enjoying it and feel like it will have a positive impact on my strength and physique.

I would appreciate some help with a couple of questions:

  1. GPP Chin ups AMRAP for 7 minutes: How do others approach this? I have read that sets should be sub-maximal - but how sub-maximal? I can do 7 chin ups at RPE 9/10. Today, I did sets of 6 x 1, 3 x 3, 2 x 5. About 30 secs rest between sets. I stopped just before I felt like I was having to struggle. This is a sensible approach? Or maybe just sets of 1-2 reps from the start with 15 secs rest, for example?

  2. Week 2, Exercise 3 of Day 2 (1-Arm Row or Lever Row - 20 x 1, then reps of 3-5 until <3): On workout days (i.e. days 1, 2, and 3) I have no access to dumbbells, just a barbell and rack. I substituted these for Pendlay Rows - maybe not the best option as it was quite fatiguing on my lower back. I was thinking to use the reps/sets for Pendlay rows that start in week 6, but then I see that is same reps/sets that I use for exercise 3 on day 3 (standing, beltless, press). Would there by an issue with this? Or what other barbell options could I use?

Thank you for any help.

2

Great to hear, Radnor. Let us know how you do with the template.

For the chin ups, each set should be ~ RPE 6-8 or so. I think you’re doing it right!

For the myoreps, you can do these with pendlay rows. I’ve done that before a few times. Could also do inverted BW rows in the rack for a lower fatigue version. I’d stick to how it’s programmed in this setting.

-Jordan

3

Great. Many thanks Jordan.