modified SS 3x5 with focus on pull ups

[heavyiron8]

Hi Andy,

What do you think of the following program with SS 3x5 modified for pull ups:

A:

Squat 3x5
Bench 3x5
Pull ups 3x10, if cannot do 10, replace with 6 second negatives with a hold pause at the top.

B:

Squat 3x5
Press 3x5
Weighted pull ups 3x5, again 6 second negatives with hold pause at the top.

[Andy Baker (KSC)]

That's a lot of negatives. When I do bodyweight pull ups I just set a rep goal and do as many sets as it takes to achieve that number. In your case - your goal might be thirty. Just do a set rest 2 minutes and do another set...repeat until you get 30.

[heavyiron8]

ok that sounds better i think.

I have another question regarding deadlifts, are they really necessary? i feel like the heavy set of 5 every other workout while doing SS 3x5 really makes doing the pull ups impossible.

[Andy Baker (KSC)]

Why don't you deadlift on Wednesday and do pull ups on Mon/Fri.