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Old 03-24-2009, 12:14 PM   #1
Emily Mattes
Senior Member
 
Join Date: Jul 2008
Posts: 727
Default Incorporating pull-up/back development

I'm still trying to build the strength to get to a pull-up. I do Olympic weightlifting/weightlifting 4-5 times/week. So far, once a week after a workout I do a 5x5 of barbell rows, and once a week at the end of a different workout I do 3-4 max sets of body rows. Recently I switched the body rows out for the assisted pull-ups described in Step 2 of this page, the ones where I put my feet on the bench. I increase the difficulty of assistance if I can do more than 5 or so at the last set.

I also do jumping pull-ups as they come up in my conditioning workouts.

I haven't been happy with my rate of progress though. How can I speed things up? Add another day of max assisted pull-up sets? Switch out the barbell rows for more assisted pull-ups? Do sets across instead of max sets? Does anyone have any suggestions? My main focus is on Olympic weightlifting, but I would really like to get a pull-up in the next couple of months.

Also: I don't have a GTG option right now--no place to put a pull-up bar in my apartment and can't afford the ones that fit over door frames .
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