JS Rows are a power movement only. Don't treat these like regular barbell rows. These will increase both your pressing and pulling power. Don't be afraid to start off even lighter and work on EXPLOSIVE aka DYNAMIC pulling..Pulling the bar hard and fast right into your upper abs area. Make sure the weights deload on the ground fully in between reps.

If you are feeling overwhelmed with the dips, don't do them until your strength and fitness levels increase. For the first few weeks, I would rather see you get acclimated to the program's design. You might not be used to the frequency combined with volume of the 5x5 for the pressing. I guarantee in a few weeks you'll be good to go to start gradually introducing the weighted dips. Also, make sure your weighted dips aren't leaning forward. The flat bench more than takes care of your pecs. These weighted dips are straight up and down for the triceps and anterior delts only.

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