I have been making some good progress on the RoP (almost got 5 x 5 with 16kg) and am really happy with the progress.
However, I would really like to do some pull ups to add in to my presses (ETK says they are a great addition) but am unsure how to start.
The main problem I am having is that currently I cannot do even a single pull-up !
So how can I train pull-ups while not sacrificing my presses?
On variety days I play squash with my friends and do not want to give that up as it is my main social activity of the week.
Some ideas I have had:
1/ Alternate press days with pull-up days until I can do enough pull ups (say 1/2 x 8) that I can add them to my press ladders. (I know that this is not the RoP at this point so am not sure about this approach)
2/ Add a single negative pull up after each ladder (so each ladder would be 1,2,3,4,5 press then single negative pull-up). This would be more in line with the RoP but might affect my pressing?
3/ Cycle off the RoP and do some 5 x 5 pull-up / barbell work to get my strength up then come back to RoP when I have achieved my pull-up goals. With this one I am not confident that I have enough experience to design an effective program.
4/ Get over myself and continue RoP as I am making good progress (the pull-up bar is not going anywhere). Seems the most sensible, but I really feel like every man should be able to do pull-ups!
Anyone else in a similar situation or has any advice, that would be ace.
Thanks in advance
BFKB
