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nice rack pulls.

i actually hate rack pulls. They're a pain in the butt to do and I usually do them after heavy squats, so it becomes increasingly difficult to use my glutes

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Great pun!

That's the beauty of doing them first!

If I do deadlifts or deadlift variations first, I just cannot seem to do any squatting work. The other option which I have is to simply not do any squatting work. I would do rack deads and then a few unilateral exercises following that day. I think that would be swell. Thanks for the idea, Kane!

I run into the same problem. I can't do any deadlifting or squatting in the same day and expect to have any sort of sustained progression. They're too heavy to be paired together in the same workout, ime.

The Deadlift/Uni (Something hip dominant) has been working very well for me. Those 2 sets of forward lunges are real killers lol

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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good stuff dude.

Gym was closed thursday due to snow.

Went in today (friday)

MP
125x3
120x3
120x3

Got that done and the gym closed due to the weather again. Pretty gay but what can ya do.

I hope everyone had/is having a good christmas vacation.

My gym was closed last week and will be closed this week...But that hasn't stopped me.

I purchased some CoC grippers (Trainer, 1 and 2) and I've been doing some grip training.

While I was at my parents house I was doing some log press (with a real log lol) and some other fun things.

I'm taking this time off to really hit the mobility work and work on a few postural things.

I've been hitting up single leg pistol squats (rock bottom for sets of 5) as well as some OH squats.

I'm planning on implementing a few surprises in my workout, ones which I think will be very very beneficial. There is a very logical method to my madness, its not entirely random

I'm going to change up my routine a bit. Even though I've been having good results with my current setup it just doesn't feel right. I don't know how else to explain it lol, it just doesn't sit well with me. Rather than just switch out exercises I've opted to change things around a bit. I'll layout the exercises, reps/sets and my progression plan (no numbers, just methodology)

Monday
Speed Deads 6x1-2
Haven't completely decided yet, but I will probably keep the same sort of trend as with the singles except use %max ie. 60%,55%,70%,50%. I was going to assume a 1RM of 360lbs (a bit light, but accurate) and round off the weight to the nearest 5lbs to start. After that I was planning on a straight linear progression (5-10lbs).
Rack Deads 2x4-6
Same story as before, bar from midshin height. My usual style of progression
Box Pistols 2x8-10
I'll start off with a box and gradually decrease it until I'm not using it at all. Once I'm comfortable doing 8-10 rock bottom I'll start adding a bit of weight. If I get stuck doing bodyweight only, I'll keep the box height and add in some weight and move back to bodyweight when I feel ready or when I can't add more weight with the box.
Palloff Press 2x8-10
Same story as before. Going to progress primarily with reps rather than weight.

Tuesday
Single Arm DB Push Press 2-5xDoubles/Triples
Rather than push out singles I'll do some doubles with this. I'll do a few more sets than I normally do for doubles/triples. I'll progress with weight and reps, which one I use will depend on that particular day though. I'll also use the "push" as a means of progression.
Pullups 3x3-6 1x6-10
I'd like to switch my pullups a bit. Rather than do higher reps with lighter weight, I was planning on using lower reps with heavier weights and include a backoff set for some volume. Same progression as before, emphasizing reps before weight.
Neutral Grip DB Press 3x8-10
I like this exercise, so its stays the same as before. Rep progression followed by weight progression, nothing new.
Zottman Curl 3x6-10
I've always wanted to give these a try. They're supposed to be good for elbow health, plus they're a Curl! I had a hard time not putting these first! LOL

Thursday (ie. Big Surprise Day! ;))
Anderson Front Squats 2-4xDoubles/Triples
Even though hack squats have been phenomenal lately, its time for a change. I'm going to go for the gusto and jump right into Anderson's. Obviously I will be taking it a bit easy for the first bit before I push the envelope. The usual double/triple progression on this one.
GM's 2x8-10
I liked putting these in after I maxed out on pullthroughs (feet wouldn't stick to floor lol). The usual high rep progression, add a rep or two before increasing the weight
OH Squats!! 2x6-8
I've been practicing these badboys for a bit now and you can really feel the impact. I'll start off slow and build on it, maybe dropping into a lower rep range when I'm more comfortable with them.
Dragon Flags 2x10-15
Not alot I can do except add reps to these. Might strap on some ankle weights when the reps get too high.

Friday
CG Speed Pin Press 6x3
I'll probably use a similar setup to speed deads, using 185 as my 1RM.
Pin Press 2-3x3-5
Similar to the role of rack pulls. A bit of strength work to compliment the speed work and get some volume in.
Inverted Rows 2-3x6-8
I'm going to throw these in, never really done them before. I'll progress using weight and reps and then start changing feet around ie.feet on floor knees locked working towards feet on bench knees locked
Neutral Close Grip TBar Row 2x6-10
Just a bit more rowing work. Rows follow the same sort of setup as before with new exercises.
Facepulls 2x8-12
Emphasis on the contraction and hold. Increasing reps first, weight second.
OH Tricep Extension 2x6-8
A bit of lower rep tricep work. The same as a french press, except the name isn't as gay haha

Extra Workouts
Grip Training
Dead Bugs
Planks
Side Planks
Bird Dogs
1 Inch Bird Dogs
Scap Pushups
Thoracic Extensions
General Mobility/Soft Tissue Work

I have been doing extra workouts like this from the get go, I've just never posted them. I didn't mention alot of the stuff I do, just grouped it into general mobility work lol. The things I wrote down are the ones that I'm putting emphasis on.

SO, thats the plan boys and girls. Any suggestions/feedback etc is much appreciated as always.

good stuff dude....love the scaption on the facepulls

^^Thanks Pittster