Hello Jason,
Thanks to your suggestions and cues and sheer patience and practice with the regressions, I’m now at a point where I can do 5 sets of 4-5 reps of strict chin ups. I think my repetition max lies around 7 reps and I would like to take it to 10 or beyond before moving to the MA pulls and then strict pulls because I feel there’s still more that could be gained from this movement. Considering that basic linear improvement of one extra rep per session is seeming to stall at times, as retraction gives up in the latter sets, I devised a routine (2x week) that I’d run for a phase and would really appreciate your feedback on it.
DAY 1:
Main:
Strict chin ups accumulated reps (max reps x6): 42 reps week 1, 50r w2, 55r w3 and so on until 65 reps in week 6 and then a max rep test in the beginning of the phase after. The idea is slowly ramping up volume without focusing on sets so much.
Accessory: elevated rows: 2 sets of 6-8 reps increasing elevation slowly.
DAY 2:
Main:
Strict chin up with top iso hold: starting with 5 sets of 2 reps with a 5s hold each and progressing to a 5x5 over a phase.
Accessory: elevated rows again.
I’m always running arch hang development in the back as priority.
What do you think? My main goal here is to solidify the retraction and capacity for strict pulling since I feel I got some but it’s not solid yet. For example, I noticed I can already do multiple MA pronated pulls but there’s no way I can hold the CTB for those, only a quick touch…