r/tacticalbarbell • u/New-Hedgehog-5659 • 5d ago

WPU

Is there anything that you can change for the WPU that comes close to it? Lat Pull etc? I’m 125kg right now and couldn’t do 1 pull up, let alone weighted I expecting the answer to be band/assisted pull up but thought I’d ask

Obviously getting my weight down would help 6ft 4 125kg 20% bf

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u/[deleted] 5d ago

In addition to weighted/assisted pullups, you can do negatives or Australian pullups.

The books also recommend doing barbell rows if you can't do a regular pullup.

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u/New-Hedgehog-5659 5d ago

Oh! I missed the Barbell Row suggestion! Makes sense! Thank you!

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u/Aggressive__Run 5d ago

Bands and start with chin ups or neutral gripping. I did rows for 6 months before switching but i still couldnt do one pull up. But with bands progress was very rapid, i cant remeber exactly but i think i went from the tickets band to 5x5 bodyweight chinups in 2 months max (at 105kg)

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u/New-Hedgehog-5659 5d ago

Awesome! Thanks :)

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u/Disastrous_Bed_9026 5d ago

I’ve used Lat pull downs when my elbows are causing me problems. But having access to a weight assisted pull up machine is probably best if you have access.

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u/New-Hedgehog-5659 5d ago

Still keeping heavy weight and low reps?

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u/Disastrous_Bed_9026 5d ago

Yeah still sticking to tb’s recommendations for whatever approach you’re taking. So, with lat pulldown I keep it to the highest I can do for the 5 or 3 reps if it’s below bodyweight. And for pull-ups you may start at negative 25kg for example and then you may progress to negative 15, 10, 5 until you no longer need it and can pull bodyweight.

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u/justkhairul 5d ago

A mix of jackknife pullups, lat pulldowns and assisted pullups help greatly in getting the motion and initial practice. But these are methods. Focus on these goals for you to be able to get some pullups in:

  1. Focus on weight loss. When you shed off weight while training your back, arms and grip you will eventually gain the strength to do pullups.

  2. Practice assisted pullups with few reps (4 or less), rows and lat pulls to help build some muscle. Its hard to build strength with less muscle. I personally think you're better off with base building and mass protocol and eating less.