The goal: 4 sets of 8 reps with 40kg added.
Where I’m at now: 4 sets of 7 reps with 37.5kg added.
I’ve never found any program that has worked for me to increase weighted chin ups. I was naturally strong at them when I first tried them, and I could pretty much do 4 sets of 7 reps with 37.5kg added before I even began to do any strength training. So, after years of training I’m not really any stronger at them than I was before.
The program I’ve just started on is pretty much Wendler’s 5/3/1 transposed to a slightly higher rep range. (I have to use a higher rep range because I can’t do really low reps since it bothers my shoulders).
In this program I always do 4 sets of 7 reps, but week 1 is light week (22 kg added), week 2 is medium week (30kg added), and week 3 is max effort week (37.5kg added). I just completed a max effort week, and the 7th rep of the last set was a real grind - nearly failed the rep.
Next cycle I have to increase the weights by 1kg, and I cannot see myself being able to get 4 sets of 7 reps with 38.5kg in 3 week’s time - given how hard it was with 37.5kg.
Will the program I’m on work?
I have tried things like Ben Bruno’s weighted chin up program routine, and it didn’t work for me mainly because I can never figure out how to do linear periodization because I can never figure out how much weight to add as I drop the reps/how many reps to drop as I add weight and how close to failure I should be going at each session. I end up going to complete failure on the high rep range (which I’m guessing also burns me out early), then under-shooting the low rep ranges because I haven’t increased the weights by enough as I drop the reps - and I can’t figure out a ‘formula’ of how to do it.
So, I’m doing this modified 5/3/1 program because it’s an easier way for me to be more scientific about the progression.
So, the two main questions - is this program I’m on (the 5/3/1 transposed to a higher rep range) going to work - do you think I’ll actually get the 38.5kg lift in 3 week’s time the way I’m going? If not, what program would you suggest?
Thanks a lot in advance for any suggestions.