I just started a lifting program for the first time this week. I’ve been doing random exercises before this but without any real planning. Currently my program consists of weighted chin-ups/trap bar deadlifts/OHP for 3 days a week (following the Operator template from Tactical Barbell). I’m going to try this for 6 weeks and then maybe vary the exercises or the frequency.
While reading around about various fitness concepts I started to evaluate my posture and determined that I have rounded shoulders. I had noticed this in the past but thought it was just how I was naturally built. Ideally I’d like to fix this imbalance but without messing with my current program until it’s finished (though I don’t know if this is possible).
My question: would incorporating high-rep pull ups on non-training days be enough to counterbalance the pushing from OHP and the hours of daily sitting? Are pull-ups enough to meet the 2:1 or 3:1 pull-push ratio or do I also need horizontal pulling (rows)? If I do need rows, should I just scrap OHP and use something like weighted chin-ups/rows/TBDL in the next cycle?
Any help is appreciated.