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Help with lower body days, Todd, Doc and others

Thu, 01/19/2012 - 6:38pm — Filosoffen

Hey there, I've been reading along from the sideline for a while. Hope you can help me out with some stuff. I plan to do this program for the next month or so. The goal is to get me ready for squatting in the next cycle. I was recommended to use SG rackpulls, because I can't hold my upper back when pulling from the floor.

I have some years experience but have trained only trained seriously the last 1-1,5 years.

Whats your take?

Day 2 reps tempo set rest
A1 lowbar goodmornings 4-6 4010 5 120
A2 bulgarian splitsquats 6-8 4010 5 120
B1 backextensions 10-12 2020 2 90
C1 DB squats 20 2020 2 60
D1 Farmerwalk 3 60

Day4
A1 snatch grip rack pull 2-4 40X0 5 120
B1 splitsquats 6-8 40X0 5 90
B2 RDL´s 6-8 40X0 5 90
3 set walking lungees 90

Thanks in advance

‹ Fat Gripz GPP? ›
Fri, 01/20/2012 - 1:11pm — Todd Wilson
Todd Wilson's picture

The set/rep/intensity ranges

The set/rep/intensity ranges are similar for both workouts. Assuming your back can handle two workouts that close together, I would probably
Y have a day emphasizing reps in the 1-6 range and another emphasizing reps in the 4-12 range... I.e., overlap of reps would be minimal.

Essentially one day with a strength emphasis and one day with a hypertrophy emphasis.

Also, if holding your upper back position is a problem, you'll also likely need some trap III and rhomboid work.

Sat, 01/21/2012 - 7:28am — Filosoffen

Thanks

thanks a lot, I have adjusted a bit after your recomendations. I do do activation exercises for trapezius 3,4 and rhombedeus, but only on my upperbody days, I'll begin to throw them in on lower body as well doesn't take anything from restitution anyway.