Jaybird88
04-05-2008, 05:04 PM
I maxed out my deadlift last night to the tune of 325lbs, 30lbs shy of my alltime PR. I'm pleased, but I'm certain that if I were stronger in the first half of my pull, I could have done much much more. I currently do rack pulls(as indicated in my program below) and really love the amount of overload they allow me. Because of them, my top end strength has improved drastically. However, I'm about to start training the bottom half using some methods I've picked up like pulling off of plates, loading the bar with 25's, and normal deads up to my knees.
My question, is when would be a good time to do these movements, without throwing my racks out of the workouts?
I currently alternate racks and box squats, depending on which lift(deads or squats) I do that Friday. Kinda complicated, I know. But I'm not totally sure how else to work it. Any advice on this would also be awesome.
I'm kind of scatterbrained on this, so if I can clarify at all, just say so. Thanks!
ALSO, any lift or movement that would help the portion of the pull I'm talking about is also appreciated.
WS4SBIII
ME Upper Body
Flat Bench: (work up to 3xMax)
Incline DB Bench*
Cable Rows: (4x12)**
Weighted Dips: (4x12)**
BB Shrugs: (3x15)
BB Curls: (3x8)
DE Lower Body
Box Squats/Racks***: (5x3)
BB Lunges: (3x8)
RDL: (3x8)
Weighted Ab Work
Upper Body Repetition
Flat DB Bench: (4x12)
Chin-ups: (3x8)**
Face Pulls: (3x8)**
Military Press: (4x10)
DB Shrugs: (3x8)**
Tricep Extensions: (3x12)**
Hanging Abs
ME Lower Body
Deads/Squats***: (work up to 3xMax)
Front Squats: (3x10)
Leg Curls/Good Mornings: (3x8)
Abs
*(perform 2 sets of max reps.(Choose a weight you can perform for 15-20
reps on the 1st set. Use the same weight for both sets and rest
3-4 minutes between sets).
**Superset one exercise from “Group 1” with one exercise from “Group
2.”
***Alternate Box Squats and Rack Pulls on DE Lower; likewise, switch between Squats and Deads on ME Lower. Do so weekly.
My question, is when would be a good time to do these movements, without throwing my racks out of the workouts?
I currently alternate racks and box squats, depending on which lift(deads or squats) I do that Friday. Kinda complicated, I know. But I'm not totally sure how else to work it. Any advice on this would also be awesome.
I'm kind of scatterbrained on this, so if I can clarify at all, just say so. Thanks!
ALSO, any lift or movement that would help the portion of the pull I'm talking about is also appreciated.
WS4SBIII
ME Upper Body
Flat Bench: (work up to 3xMax)
Incline DB Bench*
Cable Rows: (4x12)**
Weighted Dips: (4x12)**
BB Shrugs: (3x15)
BB Curls: (3x8)
DE Lower Body
Box Squats/Racks***: (5x3)
BB Lunges: (3x8)
RDL: (3x8)
Weighted Ab Work
Upper Body Repetition
Flat DB Bench: (4x12)
Chin-ups: (3x8)**
Face Pulls: (3x8)**
Military Press: (4x10)
DB Shrugs: (3x8)**
Tricep Extensions: (3x12)**
Hanging Abs
ME Lower Body
Deads/Squats***: (work up to 3xMax)
Front Squats: (3x10)
Leg Curls/Good Mornings: (3x8)
Abs
*(perform 2 sets of max reps.(Choose a weight you can perform for 15-20
reps on the 1st set. Use the same weight for both sets and rest
3-4 minutes between sets).
**Superset one exercise from “Group 1” with one exercise from “Group
2.”
***Alternate Box Squats and Rack Pulls on DE Lower; likewise, switch between Squats and Deads on ME Lower. Do so weekly.