Gotcha Wolf.Nice front squats

Thanks, Hopper. I like front squats. I wanted to do 3x3 pyramiding the weight with very small increments (5-10 lbs). But I decided to do 255 just for kicks.

I am excited for my next mesocycle. I will be focusing heavily on dumbbell work for upper body and I plan on doing some deficit deads, heavy squats and rack deads too.

Ah what the heck....here is my plan for Mesocycle 2. This is only for bb.net.

Cool

I am way to lazy to do up a word doc like that!!LOL

Squat Days look tough man.

Why not incorporate the speed work into your warmup sets? ie a couple fast triples and some fast singles.

I think you should lose the rack deads on squat day. You've got deficit deads, goodmornings and GHRs, that should be plenty. Plus your goodmornings will be affected by your rack deads, if you don't wanna pull rack deads I would at least switch the order. :D

^^^^ I understand what you're saying and I am actually gonna use the speed work on squat day as a "warm-up" thingy. I will probably do 3-5 triples.

Regarding Rack Deads: I like them and this is very similar to what Max Strength entailed in Phase 2 or 3. So I am sticking to it and the Good Mornings aren't very heavy at all...they're more like "back-off" sets because I am struggling to increase the weight steadily. So, I expect myself to probably do 3x6 with 135 or 115 or something like that. Thats not enough to provide a training stimulus in itself, but it can add to what is happening. :)

In that case I would say you're good to go. I was thinking you would be going heavy for both. Just forget I was ever here :biglaugh:

hahha....nah, Kane....I am scared of good mornings and I only add a little bit at a time. It's the same thing if I was doing reverse hypers - I would just do a little bit at a time even if I could do more. And Good Mornings worry me.

i want to see a video of those reverse lunges off the box :)

front squat grip?

program looks good man.

Pity: I'll take a video of the lunges....It's not that hard: hold the bar in the front squat position and then do a reverse lunge.