T Nation

More Upper Body Pulling?


Hey all, quick question. I've recently switched to a 4x/wk 5/3/1 split. I used to include heavy weighted pull ups and bent over rows, but I decided to start following Jim's advice and focus on reps for upper body pulling. I haven't had any problems yet, but I'd rather make sure I'm doing enough now and not develop an injury later. Here is my full routine, in case anything on the lower body days matters.

Power Snatch
Deadlift 5/3/1 SS Band Pull Aparts
Front Squats 5x5-10 reps SS ab wheel roll outs 5x10
Conditioning-Incline Treadmill Sprints

Bench Press 5/3/1 SS Pull Ups 5x10*
DB OH Press 5x5-10 SS Face Pulls 5x10
BB Curls 3x8-12 SS Landmine Rotations 3x20
Conditioning-Sled Drags

Power Cleans
Squat 5/3/1 SS Band Pull Aparts
RDL 5x5-10 SS Leg Raise 5x10
Conditioning-Incline Treadmill Sprints

OH Press 5/3/1 SS Bent Rows 5x10
Incline DB Bench 5x5-10 SS Chin Ups 5x10*
Dips 3x8-12 SS Back Ext 3x10
Conditioning-Sled Drags

*I'm working my way up to hitting the full 5x10-almost there. Right now I'm hitting roughly 45 reps over 5 sets-I'll usually do a 6th set to get up the the 50 reps.

Thanks for the input.


Looks like plenty to me. I do less pulling and have never had a problem…3 x20 Kroc Rows at the end of the week has always been money for me.