In the training forum sticky, there's an awesome link I provided that'll help you out. Click Here Awesome vid on GM's on that link.

Key things to GM's:

- On olympic squats you keep the bar as high as possible on your traps, it's the opposite for GM's. Go as low as you comfortably can.

- Keep your back arched, and push your ass back while bringing the bar down.

- Bend your knees, similiar to a 1/4 squat you see people do in the gym.

You'll find out rather quickly why doing heavy GM's will greatly increase your squatting numbers.

You could. You're basically doing this as a triceps/lockout exercise. My triceps ballooned up doing board presses. I understand that some things aren't easy to come buy. Home Depot usually has great deals. I bought mine a while ago for $15, and had them cut it for me. 4x6's, about 19 or so inches long. (I'll double check that for you).

It also says to do floor presses, but that's kinda far out there IMO. That would require you to finish your benching, rack all the weight, move over to the powerrack, reload all the weight, and start your floor presses. If your gym doesn't have a lot of traffic, then go for it. But, IMO, floor presses are A LOT harder than board presses. For board presses (3-5 board), you can easily start off where you left off for regular bench, but it's a lot harder for floor pressing.

If you have the means, then rack presses are fine. I would recommend doing your first set of 5 reps with whatever you did for bench pressing, then depending on how you feel, adding some more weight for a top set of 5 reps. Of course you should do some lighter warmups first, not that you need to warmup, but to get a feel for a new exercise..

Next time do chest exercise, back (js rows), then back to chest (db press). You'll have a much easier time pressing, pulling, then pressing again.

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Keep in mind that nothing with this program is completely static. However, once you write what you want to do, you should obviously keep it for the whole loading cycle so you can continue progression. So after a full load and a week of deloading, you can pick something completely different, and go from there. An example would be for upper 1's loading weeks starting with 4x10 of incline barbell, then your second loading cycle starting with decline barbell for 4x10..

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