Prioritizing pull-ups

Training Q&A [Moderated]
1

Hello!

I’m currently coming off of running BB 2, and am planning on running the 4 day PL off of the LF 2nd gen. I’m not planning on a meet I just feel like I want to switch to “full body” programming because I have been running upper/lower splits for probably the last 2 years. Anyway I do have a goal of getting better at pullups. I was wondering if you could give me some guidance on this, or just stick with the way they are programmed in the template?

Currently I can do 7-10 pullups @1-0 RIR

If it’s useful information, age is 49 BW is 176, height is 6’.

Thanks

2

How would you feel about doing pull-ups in two slots where you’d normally do a bench variant? That’d be a good move to increase training load allocated to pull-ups. I don’t know that variations of the pull-up are useful just yet. That’d be reasonable IMO.

3

Hey Jordan. So essentially I’d be training pullups 3x per week by swapping out bench twice and then the accessory pullups on day 2?

What if any would be your preferred bench slots to swap out?

Also not sure if it matters to add in or not but years ago I was having some issues with my left shoulder, turns out there’s some GH arthritis so mobility is not “normal” and I was essentially “no-ceboed” into not doing overhead stuff for longer than I should have. Turns out that just hanging helps out a ton. Also BBMs info (podcasts, articles, even did a pain rehab call and coaching with Cam) has been so central to get the fear out of certain movements for me. I’m fine enough to autoregulate myself to not get a flare up, but just wanted to put it out there.

4

Hmm, I’m not sure we’re talking about the same template. The PB template included in the Low Fatigue Download has two pull slots per week, one vertical and one horizontal. I don’t see any accessory pull-ups on Day 2 in that template. In looking at the template more closely, I think I’d change my advice.

If using that template, I’d keep day 2 starting with the bench press, put in a chin-up variant in place of the rows. Then, I’d flip the first bench press slot (floor press is the default) with chin-ups, such that you’re doing chin ups first.

5

Hey Jordan

I’m running the 4 day Powerlifting LF 2nd gen.

6

I see. I’d do:

  • Flip day 2, slot 2’s bench slot with chin ups. Just swap the exercise order, but keep the programming where it is.
  • Replace day 4, slot 2’s bench slot with chin ups.
7

Awesome. Thanks Jordan!