Bar & Ballast: Day C (Weighted Chin-Up Lead)
Supinated-grip pull day led by the weighted chin-up, with a bodyweight pull-up back-off, a horizontal row, scapular work and a hollow hold. The second vertical-pull exposure of the week at a different grip.
Estimated session
- Movements 5
- Working sets 17
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Chin-Up Priority lift, loaded. Dip belt, vest or hung pack. Palms toward you, grip inside the shoulders, dead hang at the bottom, sternum to the bar. Two bodyweight feeders, then the week's added load. 2 warm-up sets first 5 × 5 · rest 3 min | 5 | 5 | 3 min |
| 02 | Pullups Back-off volume at bodyweight, pronated, shoulder-width or slightly wider. Belt off. Controlled two-second descent, full hang, stop two reps short of failure. First thing cut when the session runs long. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 03 | Inverted Row Horizontal pull, same setup as Day A — rack bar at waist height, a low bar, or a solid table edge. Chest to the bar, one-second pause, hips never leading. Feet on a chair to make it harder. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Scapular Pull-Up Elbows locked, shoulder girdle does all the work, one-second hold at the top, full passive hang at the bottom. Same prescription as Day A — frequency is the point. 3 × 10 · rest 1 min | 3 | 10 | 1 min |
| 05 | Hollow Body Hold Anti-extension work that does not tax the grip after two loaded hangs. Lower back pinned, ribs down. Shorten the lever before you shorten the hold. 3 × 30s · rest 1 min | 3 | 30s | 1 min |
Coaching notes
Belt on for the chin-up, off for the pull-up back-off. Supinated grip inside shoulder width, sternum to the bar, full dead hang between reps — a half-range weighted chin-up is a different and less useful exercise, not a heavier one. If elbow tendons complain on the descent, slow the eccentric rather than dropping load; if that does not settle inside a week, move to a neutral or wider grip at the same load. Template sets are the week-three to week-five baseline; the week's coachingInstructions override set count and RPE ceiling — three sets at RPE 7 in weeks one and two, three at 6.5 in week six, five sets of three with a final set to 8.5 in weeks seven to nine. No rack or waist-height bar? Row from under a sturdy table with the heels on the floor, or run a prone floor row — arms overhead, elbows pulled to the ribs, chest off the floor — for three sets of twelve at matched RPE. Do not substitute another set of pull-ups; the horizontal pull is the pattern this slot exists for.
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Aleks · Coach
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