Wk 10-11: PR attempts. Wk 12: deload at 60% volume. Test max pull-ups.
PULL-UP ROADMAP
Wk 1–3: Cluster singles/doubles + negatives → 8–10 reps/session
Wk 4–6: Build to 5×2 unassisted → drop band assistance
Wk 7–9: Target 3×3 → add weighted negatives
Wk 10–12: Test max set → goal: 5+ unassisted
WHEN 50 LB DUMBBELLS AREN'T ENOUGH
→ 3-sec eccentric, 1-sec pause, explosive concentric
→ 1.5 reps: down, halfway up, back down, all the way up = 1
→ 2-sec paused reps at the hardest point
→ Single-arm/single-leg variations
→ Pre-exhaust: isolation before compound