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
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| 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 |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
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.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Bar & Ballast — Day C (Weighted Chin-Up Lead) template?
Belt on for the chin-up, off for the pull-up back-off. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Bar & Ballast — Day C (Weighted Chin-Up Lead), and how long does it take?
Bar & Ballast — Day C (Weighted Chin-Up Lead) runs 5 movements and about 17 working sets, roughly 65 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Weighted Chin-Up Lead version different?
Bar & Ballast — Day C (Weighted Chin-Up Lead) is the weighted chin-up lead cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight