shocking

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673734)

My workout yesterday was:

-Work up to 2rm on rack pulls below the knee. Last set was 425.

-3x3 pause squats at 70% 1rm (205 lbs)

-Glute-ham-raises: 4x10

-BB twists 3x10

-Standing cable crunches 3x10

This was a heavy lower day.

My program is below. It's basically a variation of Westside conjugate I put together.

Day 1: Heavy Upper

Day 2: Heavy Lower

Day 3: Rest / GPP / Flexability

Day 4: Dynamic/Speed/Volume Upper

Day 5: Dynamic/Speed/Volume Upper Lower

Day 6: Rest / GPP / Flexability

Each cycle is made up of four 6 day periods. I periodize within each of these and after cycle I switch excercises.

The last 6 day period in each cycle is a de-load period.

Total program is 16 six day periods. It will end up taking me about 16 weeks since I'll end up missing a few days here and tehre.,

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673788)

you have no business fucking with rack pulls until you can pull 405 for 5 and a 205 1rm squat is dogshit

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673799)

height, weight?

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673806)

u cutting rn, or wat

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673820)

https://c1.staticflickr.com/1/103/303052974_513d039b9d.jpg

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673848)

i really don't give a fuck how i look; I benched 335 for 3 today and pulled 660 sumo and 770 for 3 off of blocks

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673952)

Bench has always been my best lift. I'm one of those guys whose squat and Bench are always about the same.

My best bench was 315, with a full pause, at 170 lbs. That's only slightly below elite level.

Charles Glass (famous power lifter and bodybuilder) was like that also. Bench and Squat were the same.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673987)

For a while couldnt even do squat or dead my shoulder was so fucked.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673996)

What should I do?

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673817)

rack pulls 1 day/dl the other

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675095)

Deadlift 1rm is about 405 right now. I've been much higher, but I'm only a few weeks into coming back from an injury.

And yes, my squat is shit. I'm built like a wide reciever. Long, thin legs and a 30 inch waist at 6'0". 175. Lean. Put me on Clen for a month and I legit look like a fitness model. Even without any gear.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673819)

Jfc

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673855)

No. 100% full natty.

Where did I say I'm on gear?

I'm full natty and recovering from an injury that had me not lift for two months.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673886)

I want to do just enough volume / intensity to get the gains I want, and no more.

The amount of worthless or counterproductive extra volume many guys do is insane.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673951)

It will be something like:

Day 1: Distance Run

Day 2: Heavy Upper

Day 3: Heavy lower

Day 4: Rest

Day 5: Distance run

Day 6: Dynamic/speed/volume full body.

Day 7: Rest

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673973)

until you're doing a press at 135 for 5; rows/bench/cleans at 225 for 5/squatting 315 for 5/and dling 405 for 5, you have zero business fucking around

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675550)

Eg RTS makes good use of variations with lifters of all levels.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35676021)

front squats are great but it is a completely different pattern from a back squat, trying to learn both at the same time is confusing and counter productive

rack pulls are great, but it is a different set-up than a deadlift and you execute the movement differently, yes you use your glutes and hips to get the bar going on a rack pull but it is a trap/back exercise whereas on a deadlift you initiate the pull by pushing through your legs and using the glutes/hips to hinge with the traps/back really only being in isometric contraction

id actually introduce upper body accessory work before lower body work; especially pull-ups and push-ups; maybe some dumbbell work if they're on the fatter side to add some volume, but if your goal is to build muscle you should be expending the fewest amount of calories possible while taking in as much as you need to build muscle and recover properly; also curls are ok because people are going to do them no matter what anyone says

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35676879)

I wouldn’t recommend rack pulls to a total beginner, but there’s a lot of room between untrained and a 405x5 deadlift.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35678746)

xoxo 2008 the most popular poster was whoever can bench press and deadlift the most.

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35673812)

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674036)

but i'm now a believe in the philosophy of max max low ROM and separately do full ROM with less weight.

https://www.t-nation.com/training/tip-do-quarter-squats-to-boost-athleticism

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35674950)

TCR for depth is hip joint below the knee joint

(http://www.autoadmit.com/thread.php?thread_id=3927228&forum_id=2#35675142)