Weighted Pull Ups
This scheme denotes 5 rounds of 5 reps a piece. Warm up nicely to a point where you are ready to start the recorded efforts, then load up and go. Two trains of thought – first being load to about 75% of your 1RM and work up successively over the rest of the sets. Second is to load up to about 90%+ of your 1RM and go for it each time. I see pros and cons to both, but this is a good time to experiment and see what works for you.
I tend to go with the first method. I feel this progression allows me to move up without going to far over the top, failing the lift and then being blown for the remaining lifts. However, the downside here is you may come up short on your final lifts. The other way may provide more muscular work and subsequent adaptation at max load, but if you blow it early, you are now downloading the weight to continue. This still has some benefit, but it’s a toss up. In a 5×5 pattern you need to go the distance, so overloading can cost you – keep that in mind when loading up. Try one or the other and see what you think.
Do the deadlifts and then rest for a bit before tackling the pull ups, which are the secondary movement here. Put a DB between the ankles, plates in a back pack, plates hanging from a belt, whatever adds resistance to the pull ups. Go hard and go heavy, I want you to know you worked hard when it’s all over.