Rotlaus wrote:I just read the substitution page again. I always thought i only have to do 3 for 1 when doing Body rows. But i have to do 3 jump-ups for 1 pull up, too. Right?
That's correct. Any substitution is a sub at 3:1.
I'd suggest switching up your substitutions as well. I spent a lot of time doing just one type of sub and saw very slow results. Then I started doing different ones and saw faster results. For example on day 1's I usually use body-rows and alternate my grip throughout as you do a lot of reps continually and this saves my elbows and prevents injury. Day 2' I did a lot of slow negs and a few jump -ups (slow negs can be hard on the elbows so I kept it to D2's). D3 I did a mix of both, but primarily body rows to save the elbows until I was able to do pull-ups. This might help you with the pull-ups. Whatever you do you'll get there as long as you keep at it.