Yeah I was originally on the WBB Routine for a few months when I first started, then switched to The BGB routine and have been doing that for a couple months now. My question is this, the routine has me doing squats, but does not have me doing normal deadlifts. It has me doing Romanion deads which from what I understand, you keep your knees almost locked just like a straight legged deadlift? Could someone please verify this?
Also, I recently switched gyms and at my current gym I do not have a place where I can do rack pulls....so I have been doing them on the smith machine....is this alright for this exercise? To compensate I have been trying to go extra heavy on these with very strict form. Thanks for any help.
substitue in normal deads if you need to. No the smith machine is terrible, Again just do normal deads instead of rackpulls if there isn't a squat rack.
H: 5'7" W:185
Goals: 495 -315 -585
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the exercises listed for BGB are more of a guideline, but you're def. free to change them up
when I was on BGB my template was:
Day 1: Push/Pull Horizontal Plane
Bench Press: 5x5
DB Incline Press: 3x8-10
T-Bar Rows (or sub in Bent over rows): 5x5
Deadlifts or Rack Pulls: 3x8-10
Day 2: Quad dominant/biceps
Back Squat or Front Squat: 5x5
Squat Thrusters: 2x10
Power Cleans: 2x8
Hammer Curls: 3x6
BB Curls: 2x6-8
Day 3: Vertical push/pull
Barbell Standing Overhead Press: 5x5
Push Press: 3x8
Weighted Chinups: 5x5
lat pulldowns or BW pullups: 3x8
Day 4: Ham dominant/triceps
Good Mornings: 3x8
Weighted Dips: 4x5
Close Grip Bench: 3x6
5'10", 170lbs, 10% bf
Bench:255 Squat:295 Dead:400
Snatch:145 C&J: 205
Chin-Up: +135 Dip: +100
Max Pull-Ups: 44
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