I really want to build up to proper pullups, so I thought it might be better to use the assisted pullups machine at the gym to get full range of motion instead of subbing negatives and stuff at home. Since I'm there it's also a dip machine and I like that exercise too so I did a slightly modified L1D1:
2 pullups, 24kg assist, changing grips each round
2 dips, 24kg assist
3 squats + 10kg
Managed 17 rounds, which is less than I did on true L1D1, but I think it's OK because all these were up and down, I didn't go to failure so much as last time, and I felt I got more of a cardio workout. Form was ok, apart from palms away (pronated?) pullups towards the end... started to catch myself cheating a bit - by lifting my knees, the assist weight can come to the end of its travel without me really lifting myself up to properly finish.
My plan is to try and drop 1 block on the machine each week, which is 4kg... it might be too much, but I'll see what happens to the scores...
Also, since day 2 is I think a strength day anyway, I think I might replace it with more of a starting strength type weights session... My primary goal is gaining strength, not really worried about loosing weight etc. I think 5x5 squat, 5x5 overhead press, then 5x5 dips or pullups or maybe both - see how I feel.
This site had some good information - but I don't think I want to follow that program to do weights exclusively: